When the city sleeps, Thousands of workers start their day, from health, security, transportation or industrial personnel; all those people who operate on schedules that defy the biological logic of the human body. In this context, the chrononutrition becomes a silent riskbecause many eat at times when the body is not prepared.
Johanna Quesada, nutritionist at the Hikma Clinic and who is part of the MediSmart medical networkexplains that behind the eating habits of night workers there is also a biological imbalance with an impact on health.
What you should know:
- Science that studies how eating schedules influence metabolism and health.
- Food and rest are connected.
- They can evolve into metabolic syndrome, type 2 diabetes, cardiovascular diseases or gastrointestinal disorders.
Chrononutrition is science that studies the relationship between eating schedules and metabolism; In addition, it focuses on how meal timing directly influences human metabolism and long-term health, especially in night workers or with rotating shifts.
“In night workers, it is common for this system to become imbalanced because the body is biologically programmed to sleep at night and metabolize food during the day,” Quesada explained.
For the expert, the human body functions under a circadian rhythm, an internal system that regulates essential functions such as sleep, hormonal release and food processing.
During the day, the metabolism is optimized to digest and use nutrients; At night, however, it enters a phase of lower metabolic activity.
“The human body is made to carry out all its activities during the day and rest at night, so we should not use up a lot of energy to spend at night,” said the nutritionist.
According to Quesada, the Night shifts generate a desynchronization between the central biological clock (brain) and peripheral clocks (liver, pancreas, adipose tissue). This can cause synchrony to break for those who work at night.
It even increases the risk of metabolic syndrome, which is characterized by abdominal obesity, hypertension, dyslipidemia and glucose disorders.
According to the nutritionist, The work environment doesn’t help either. Because during night shifts the availability of healthy foods is usually limited, which drives the consumption of ultra-processed products, snacks sugary drinks or energy drinks.
What symptoms or warning signs may indicate metabolic imbalances?
- Constant hunger or intense cravings (especially in the early morning).
- Persistent fatigue, even after sleeping.
- Difficulty controlling weight.
- Daytime sleepiness and low concentration.
- Episodes of energy crashes, followed by a craving for sugar or caffeine.
- Progressive increase in abdominal perimeter.
In the long term, alterations in blood glucose, blood pressure and lipid profile may appear.
“More than eating perfectly, the key is to structure the distribution of food; This is how chrononutrition works,” said the specialist.
The consequences may go unnoticed at first, but over time These factors can evolve into metabolic syndrome, type 2 diabetes, cardiovascular diseases or gastrointestinal disorders such as reflux and slow digestion.
“There are also chronic sleep disturbances that, later, when they want to return to normal schedules, it is very difficult for them. In some cases, there is even a greater risk of certain types of cancer associated with circadian disruption,” explained the nutritionist.
How to mitigate these effects
However, there are strategies that can mitigate these effects.
- Organize meal times more coherently with the functioning of the body.
- Eat a full meal before starting the night shift.
- Avoid large meals in the early morning.
- Maintaining consistent schedules, even on days off, is also essential to avoid further desynchronization.
Besides, integrate protein, fiber and healthy fats into every meal It helps stabilize glucose levels and prolong the feeling of satiety.
But food is not the only factor, since Sleeping well, even during the day, staying hydrated, doing regular physical activity and managing exposure to light are essential pillars. to take care of health in this type of work routines, in Quesada’s opinion.
“Chrononutrition shows us that, with small changes such as ordering meal times, choosing better foods and taking care of rest, the risk of metabolic syndrome can be reduced. In the end, it is those everyday details that make the difference,” explained Quesada.
In a society that increasingly depends on 24/7 services, working at night does not have to negatively affect health, but it does mean paying more attention to habits.
