Download - Eating Healthy Even on The Night Shift
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Eating Healthy Even on The Night Shift
Desiree Hensel PhD, RN,CNS, CNEAssistant ProfessorIndiana University School of [email protected]
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The Nurse Personality* (from Fit Nurse)
• Type E• We do Everything• For Everybody• Except ourselves
• Develops in 3 stages• `As a child you get satisfaction
comforting others• Others recognize you making you feel
significant• You get paid for sacrificing your needs
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The Boss’s Dream Nurse
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Florence Nightingale Said• “The martyr sacrifices themselves entirely
in vain. Or rather not in vain; for they make the selfish more selfish, the lazy more lazy, the narrow narrower.”
• She also said “To understand God's thoughts one must study statistics... the measure of his purpose.”(okay maybe she was off there)
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The baccalaureate generalist graduate is prepared to engage in care of self in order to care for others*
*AACN Essentials for Baccalaureate Education
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The Challenges
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Top 5 Signs of a “Nurse’s Diet • You ask your colleagues “Isn’t it time for your kids to be
selling candy bars again?”• You call for clarification on a Vitamin C order because
you don’t think your patient needs Caffeine• You define a balanced meal as one that can be balanced
it in your arms while eating on the run• You classify chocolate as a vegetable because it started
as a bean.• Instead of using alcohol, you accidently try to clean an IV
port with the Sweet & Low packet in your pocket.
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Break Room Temptations
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Hazards of Shift Workers*
• Sleep pattern changes• Higher accident rates• Increased alcohol and drugs to help
them sleep• Fatigue and burned out • Higher divorce rate• *Canadian Health Worker
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Shift Work Eating Habits Lead To*:• Higher rates of GI problems
• Constipation• Diarrhea• Gas• Indigestion• Reflux• ulcers
• Altered appetite• Changes in body weight
• *Canadian Health Network
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The Bad Habits
• Eating in a rush (not time to feel full)• Eating alone (make less healthy choices)• Eating poorly during day then overeating
at night• Consuming too much caffeine to stay
awake (Moderate intake ≤300mg/day)• Eating high fats foods (contributes to
weight gain and GI problems)
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Starbucks and Caffeine
Short(8 oz)
Tall (12 oz)
Grande(16 oz)
Venti(20-24 oz)
Brewed Coffee* 180 260 330 415
Brewed Decaf Coffee** 15 20 25 30
Caffè Americano 75 150 225 300
Caffè Latte 75 75 150 150
Caffè Mocha 90 95 175 180
Cappucino 75 75 150 150
Espresso 75 (solo) 150 (doppio) - -
Frappuccino Blended Coffee (multiple flavors)
- 85-90 110-115 155-160
Tazo Green Tea Frappuccino
- 50 70 100
Tazo Black Tea Latte 50 75 100 125
Tazo Chai Tea Latte 50 75 100 120
Iced Doubleshot + Energy
- 150 225 375
Starbucks Iced Via 130-140(1 packet) N/A 260-280
(2 packets) N/A
Starbucks Refreshers Berry Hibiscus
N/A 45 60 85
From http://www.energyfiend.com/the-complete-guide-to-starbucks-caffeine
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Why is Caffeine Such a Problem?• Consumption tends to be highest at the end of shift!
• Levels peak 5-45 minutes, but can linger 8 hours• Makes falling asleep hard when you get home
• Methylxanthines increases heart rate, blood pressure and renal blood flow• Dehydration & Fatigue
• Remember it takes about a 5% water loss before you feel thirst!!!
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Signs of Mild to Moderate Dehydration• Dry, sticky mouth• Sleepiness or tiredness • Thirst (a later sign)• Concentrated urine• Dry skin• Headache• Constipation• Dizziness or lightheadedness (remember Hillary
Clinton’s blackout)
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TIPS FOR HEALTHY NIGHT SHIFT EATING
From Canadian Health Network and Fit Nurse
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Eating Tip 1• Eat to stay awake!!
• Whole grain, carbohydrate-based, food make you sleepy!!!!
• Eat these before bed• Good choice whole grain toast with fruit spread
• Protein-rich foods keep us alert • Good choice for meals and snacks on night shift• Hard boiled eggs and nuts
• Large meals decrease alertness• Keep meals small at night!• Aim for about 300 -400 calories
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Some of my favorite light meals• Low carb tortilla wrap, spread with peanut butter, and
wrapped around a banana• 385 calories
• Salad greens topped peach or apple slices and almonds with a carton of lemon or peach Greek yogurt as the dressing- (fresh mint on top is extra yummy)• 400 calories
• Canned salmon mixed with ranch dressing on top of spinach• 300 calories
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Eating Tip 2• Night shift workers should eat their main meal
before their shift starts• Make this your regular dinner time!• Between 5 pm and 6:30 pm
• If you work 7p-7a • Eat a small meal around midnight• Snack lightly during shift
• Suggest 100cal type snacks around 9p and 3a if you eat at midnight
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Eating tip 3• Fight the 3AM-4AM sleepiness with a pick me up snack
• Avoid caffeine • Avoid diet sodas
• They may increase the desire for sweets• Role in weight gain is unclear (Fakhouri, 2012)
• Choose protein with a small amount of carbs • Greek yogurt• Energy bar/mix with nuts
• Still hungry? • Have some fruit
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Alternative Meal Schedule
• If you can’t eat at main meal at midnight• Snack at Midnight (and maybe 9p)• Eat small meal around 2am-3am• Snack before going home.
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Eating tip 4• Drink 6-8 glasses of water/day
• Take a refillable water bottle• Plan to get half your daily intake
at work
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Eating Tip 5• DO Bring food from home.
• It offers the most variety • Best chance to control quality
• Remember many hospitals only offer grill food at night!
• DON’T Indulge in• High-fat vending machine foods• Greasy foods that slow digestion
• Leads to reflux • Caffeine
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About hospital cafeteria food!
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Eating Tip 6• After your shift but before you sleep
• DON”T go to bed hungry• You are more likely to wake up
• DO eat small carbohydrate-rich, low protein snack or meal
• Carbs help you sleep• Good choice: cereal and juice• Bad choice: omelet
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The Sleep-Diet Link• Sleeping <6hrs a day was associated with increased
general obesity, abdominal obesity & calorie intake (Haghighatdoost et al, 2012)
• Experimental data thus far shows a probable link between shortened sleep and altered glucose metabolism (diabetes, prediabetes, & metabolic syndrome) as well as appetite dysregulation (Killick et al.,2012).
• Alcohol intake was significantly higher in men and women who slept <6hrs a night than those who slept>7hours (Chaput et al., 2012).
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General Sleep Help for Night Shift• Don’t go to bed hungry• Avoid caffeine, alcohol, and sleeping pills• Follow a relaxing routine-
• like a warm bath before bed• Allow enough time for sleep • Try to keep a regular schedule• Consider dark curtains for your room• No electronics 30 minutes before sleep• Be active during the day
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Sleep CyclesSleep cycles last about 90 minutes
Sleep becomes progressively lighter each cycle
Waking in stage 3&4 leaves you feeling tired!
From http://www.brainmaintenanceacademy.com
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Alcohol affects second half of sleep period
Fromm http://adcaps.wsu.edu/campaigns/sleep-alcohol/
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Tips to Maintains Social Life• Plan quality time with spouse, family, friends• Involve family in activities• Eat at least 1 meal a day with your family or friends• Participate in group activities• Exercise with your family
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AND LAUGH DAILY!!!!
https://www.youtube.com/watch?v=zWvnfdgEOcA
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References• American Colleges of Nursing (October 20, 2008). The essentials for baccalaureate education for
the professional practice of education. Retrieved from http://www.aacn.nche.edu/education/pdf/baccessentials08.pdf.
• Canadian Health Network(n.d.) Shift work and eating healthy. Retrieved fromhttp://www.gov.ns.ca/psc/v2/pdf/employeeCentre/healthyWorkplace/healthyEating/03_16_ShiftWork.pdf
• Chaput, J. P., McNeil, J., Després, J. P., Bouchard, C., & Tremblay, A. (2012). Short sleep duration is associated with greater alcohol consumption in adults. Appetite. DOI: 10.1016/j.appet.2012.07.012
• Fakhouri, T.H.I. (2012) Consumption of Diet Drinks in the United States, 2009‒2010• www.cdc.gov/nchs/data/databriefs/db109.pdf• Haghighatdoost, F., Karimi, G., Esmaillzadeh, A., & Azadbakht, L. (2012). Sleep deprivation is
associated with lower diet quality indices and higher rate of general and central obesity among young female students in Iran. Nutrition. Doi:10.1016/j.nut.2012.04.015
• Killick, R., Banks, S., & Liu, P. Y. (2012). Implications of Sleep Restriction and Recovery on Metabolic Outcomes. Journal of Clinical Endocrinology & Metabolism. DOI: 10.1210/jc.2012-1845
• Scholar, G. (2010). Fit nurse. Indianapolis, IN: Sigma Theta Tau International