Heart Health
When compared to daytime workers, numerous studies show that shift workers are more likely to develop heart disease. Although no study has yet shown a cause-and-effect relationship, it’s wise to limit our risk as much as possible.
One way we can do that is with Omega-3 supplements. That’s the conclusion of a new meta-analysis that included 40 clinical trials. Omega-3 supplementation was associated with a statistically significant reduced risk of:
- Fatal myocardial infarction (35 percent)
- Myocardial infarction (13 percent)
- Coronary heart disease events (10 percent)
- Coronary heart disease mortality (9 percent)
The best way to get omega-3’s is through diet. Fatty fish, like salmon, mackerel, sardines, and anchovies, are excellent choices since they also provide other nutritional benefits. Though, chances are, we aren’t eating enough. This is where supplementation can help.
“People should consider the benefits of omega-3 supplements, at doses of 1000 to 2000 mg per day — far higher than what is typical, even among people who regularly eat fish,”
“Given the safety and diminished potential for interaction with other medications, the positive results of this study strongly suggest omega-3 supplements are a relatively low-cost, high impact way to improve heart health with few associated risks…”
Authoritative new analysis links increased omega-3 intake to cardioprotection and improved cardiovascular outcomes | Science Daily
Sick or Tired
Fatigue, or tiredness, is one of the three most common symptoms of COVID-19. It is also a common side effect of shift work. This may give you pause when screened for COVID symptoms – especially if you haven’t been coping well with your schedule. But there’s a difference between regular fatigue and illness-related fatigue.
Illness-related fatigue: More than just feeling tired | Harvard Health
Novelty
Routine comes up often in these newsletters. Even more so than the average person, shift workers need good routines to safely navigate our unnatural schedules.
Consistency in our meal times, exercise, and, as much as possible, sleep, will pay huge dividends as we try to minimize circadian disruption. But if we become too rigid in our routines, we could deprive ourselves of happiness and a long, healthy life – the very things we’re striving for.
Humans are hard-wired for novelty. Give a child the choice between a new toy and many of her old favorites, and watch which option she chooses.
The reason for this preference is simple — novelty makes us happy. Brain research has shown that a rush of dopamine accompanies fresh experiences of any kind.
And it’s not just happiness. We need novelty for creativity and learning. We need it to be successful in our careers, our relationships – in life.
Novelty is so important to well-being that researchers have identified “neophilia” — the desire to have novel experiences — as a predictor of longevity. People who actively seek out new experiences throughout life live happier, healthier lives.
To best combat shift work, we do need routines. Strive for consistency in your light/dark schedule, your sleep and eating patterns, exercise, etc. Just make sure to allow for some novelty in there as well. Otherwise, what’s the point?
The Importance of Novelty | Brain World
Sound Off
A new review questions white noise’s role in sleep. Researchers identified 38 studies that investigated this relationship – and their conclusion was not particularly positive. But don’t delete your white noise apps just yet. The researchers still see a benefit in some situations; specifically… ours.
Although there was some evidence that continuous noise reduced the amount of time it took individuals to fall asleep, the quality of the evidence was extremely poor, and at least one study suggested the noise may lead to more disrupted sleep.
I think the better [forms of] continuous white noise mask highly intermittent background noise, which is why it is recommended for nightshift workers who often need to sleep during the day in a ‘noisy’ environment. There I can see a benefit, but not when sleeping in a relatively quiet environment. Any acoustic stimulus being continuous or not has the potential to interrupt the sleep process.
The authors’ main conclusion: additional research is needed.
White noise as sleep aid may do more harm than good, say scientists | The Guardian
Investing Small Sums
Some good general advice when it comes to investing is: the more, and earlier, you invest, the better. This is especially true if the goal is early retirement.
So it stands to reason that any amount you can invest, no matter how small, is worth it.
Unfortunately, that’s not always the case. If the amount you’re investing is so small that the interest earned won’t cover the account fees, you’re better off waiting until you have more money. In that case, put the money towards decreasing your debt load or mortgage balance.
When your debt is gone, you’ll be able to put more money into long-term investments, and you won’t have to worry about a small fee eating up all your profits because your earnings will more than make up for the fee charge.
Is Investing $25 a Month Worth It? | Investopedia
The Truth Hurts
If there’s one thing people love doing, it’s making excuses. And if there’s one thing people hate hearing, it’s that they’re making excuses.
That’s why your friends won’t tell you you’re making excuses. They know you don’t want to hear it, and they don’t want you to be mad at them. So instead, they tell you what you want to hear: that you’re doing everything right, nothing is your fault, and success takes only the barest amount of effort.
If you’re struggling to meet your fitness goals, it may be time to take an honest look at the reasons for your lack of progress.
Fitness Truths Nobody Will Tell You | John Fawkes
Stay healthy-
Jason Glenn