Night work increases breast cancer risk mostly indirectly

In the 1990s, researchers found a link between night work and breast cancer: women who had worked regular night work for years were more likely to develop breast cancer. They attributed this to a disruption of the sleep hormone melatonin. The study caused quite a stir among women working night shifts. Fortunately, this connection was thoroughly investigated by other scientists. They conducted new studies, followed up thousands of women who worked shift systems and/or worked night shifts, and found that night or shift work hardly increased the risk of breast cancer. They came to another finding: those who work night shifts are more likely to be overweight. And obesity is a risk factor for breast cancer.

Unhealthier eating

People who do night work sleep an average of one to one and a half hours too little. Thus, they build up a sleep deficit. When you are not well rested, you are more likely to eat unhealthily, it is well known. You are more likely to reach for ready-made meals or sugary and high-fat snacks when you are tired. Also, people who work in a shift system generally eat a bit more unhealthily. In addition, they exercise less. That combination increases the risk of being overweight and obese, which puts you at higher risk for breast cancer. As well as type 2 diabetes and high blood pressure. You can reduce these risks with healthy eating and living habits, which are less obvious for those who work shift work or night shifts. Here are some tips.

Tips for getting through a night shift healthily

• Take one or more short 15-minute naps during the night shift if possible.

• Take a short nap before your night shift starts.

• During the night shift, eat only a light meal. And don't overeat either. Don't snack when you have nothing to do for a while.

• Prefer not to drink coffee or cola to stay awake, especially toward the end of your night shift. Caffeine makes it harder to fall asleep after a night shift.
  

Tips for sleeping well after a night shift

• Try to relax an hour before you go to sleep. Take a warm bath, for example. Or do exercises that calm you down.

• Don't engage in intense exercise just before you go to bed. A walk, on the other hand, is a good idea.

• Make sure your bedroom is dark.

• Make sure the house is quiet when you go to sleep.

• Sleep long enough.

• Do not drink alcohol to fall asleep.