Working at night keeps hospitals running, factories open, and essential services available around the clock.
However, the human body is naturally designed to be awake during the day and asleep at night.
When people work against this natural rhythm for many years, it can place stress on the body and increase the risk of health problems.
One of the most serious risks linked to long-term night work is coronary artery disease, a condition in which the blood vessels that supply the heart become narrowed or blocked. This can lead to chest pain, heart attacks, and even death.
A large study involving more than 220,000 adults in the United Kingdom has now found that diet may play an important role in protecting the heart for people who work at night. The research suggests that eating more dietary fiber could help reduce the higher risk of heart disease seen in night shift workers.
The study was published in the European Journal of Epidemiology and used data from the UK Biobank, a major health database that tracks participants over many years.
The researchers divided participants into three groups: those who worked during the day, those who occasionally worked night shifts, and those who regularly worked at night. At the beginning of the study, participants filled out detailed questionnaires about their eating habits, including how much fiber they consumed.
Fiber is a type of carbohydrate found in plant foods such as whole grains, fruits, vegetables, beans, lentils, and nuts. Unlike other carbohydrates, fiber is not fully digested by the body. Instead, it helps regulate digestion, supports healthy bacteria in the gut, and can lower cholesterol levels.
After about 12 years of follow-up, the researchers found a clear pattern. Night shift workers who ate very little fiber had a higher risk of developing coronary artery disease compared with those who consumed more fiber. Among people who regularly worked at night, a moderate intake of around 19 grams of fiber per day was linked to a lower risk.
For those who worked night shifts only occasionally, about 15 grams appeared to provide benefits. These amounts are lower than the general recommendation of about 25 grams per day for adults, but they still showed a protective effect in this group.
Scientists believe fiber may help in several ways. It can improve the balance of bacteria in the intestines, which plays a role in overall health. Fiber also helps lower harmful fats in the blood and keeps blood sugar levels stable.
These effects are especially important for night shift workers, whose eating patterns and sleep disruption can negatively affect metabolism and heart health.
The researchers emphasized that increasing fiber intake should be seen as part of a broader healthy lifestyle. Other important factors include regular physical activity, avoiding smoking, limiting alcohol, managing stress, and getting enough sleep whenever possible.
For people with certain digestive conditions, changes in diet should be discussed with a doctor first.
This study is important because night shift work is often unavoidable. Many people must work at night to support their families or provide essential services. Finding simple ways to reduce health risks can make a significant difference over time.
Adding more fiber-rich foods to meals is a practical step that does not require expensive treatments or major lifestyle changes.
However, the study also has limitations. It shows a link between fiber intake and lower heart disease risk, but it cannot prove that fiber alone is responsible. People who eat more fiber may also have other healthy habits that contribute to the effect.
Although researchers adjusted for many lifestyle factors, some differences may still exist. More research is needed to understand exactly how fiber protects the heart in night workers and whether specific types of fiber are more beneficial than others.
In conclusion, the findings offer encouraging news for millions of people who work outside normal daytime hours. While night work may increase the risk of heart disease, a simple dietary change could help reduce that risk.
By eating more whole grains, fruits, vegetables, and legumes, night shift workers may be able to protect their hearts and improve their long-term health. The study highlights how small daily choices can have powerful effects on well-being, even in challenging work schedules.
If you care about heart health, please read studies about how eating eggs can help reduce heart disease risk, and herbal supplements could harm your heart rhythm.
For more health information, please see recent studies about how drinking milk affects risks of heart disease and cancer, and results showing strawberries could help prevent Alzheimer’s disease.
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