Working night shifts, evening shifts and rotating shifts – basically having irregular schedules is part of modern society. in general Rest is an activity at night. However, working shifts or for many hours or hours can cause your hormones to fluctuate. Research presented at the 25th European Congress of Endocrinology found that an irregular four-week work schedule in female mice disrupted their biological clocks and affected fertility.
Study finds how circadian disruption affects women’s fertility And it can ultimately help to create preventive strategies to avoid risks. Health Shots reached out to Dr Prachi Benara, a New Delhi-based consultant at Birla Fertility and IVF, to understand the link between unemployment and infertility.
How does shift work affect fertility in women?
The circadian rhythm is generated by the body’s internal clock. This is synchronized with the 24-hour cycle mainly by changes in daylight. These clocks regulate many biological processes and activities. including the sleep cycle hormone secretion, digestion and reproduction. However, these lights are easily disturbed when exposed to inappropriate lighting, such as nighttime lighting.
Shift work can affect your fertility due to disruptions in your body’s natural sleep rhythms and sleep patterns. Irregular working hours This includes changing overnight shifts and frequent work schedule changes. It can affect your body’s internal clock. It can negatively affect hormonal balance and reproductive function as well. in fact Shift work is associated with irregular menstruation. The fertility rate has declined. and increases the risk of miscarriage and premature birth. The fertility rate is affected by bad behaviors such as smoking, alcohol consumption. and unhealthy dietary habits as well as conditions such as high blood pressure, diabetes and obesity, explains Dr. Benara.
Tips to Reduce Your Infertility Risk If You Work Shifts
1. Maintain a healthy lifestyle
One of the best ways to reduce the risk of infertility. If you work in shifts is to maintain a healthy lifestyle. eating a balanced diet regular exercise And managing stress levels through meditation and mindfulness may help. Experts say that leading a healthy lifestyle can support overall well-being and may reduce some of the negative effects of shift work.
2. Stick to a sleep schedule.
We often underestimate the power of a good night’s sleep. It is important to have a proper sleep schedule. even if you work in shifts Make sure you sleep at least 6-8 hours a day. and create a dark, quiet and comfortable sleep environment.
3. Exercise regularly.
It goes without saying that exercise should be part of your lifestyle. Dr. Benara recommends 30-40 minutes of aerobic exercise every day, which will not only support your physical health, It also helps to sleep well. Walking and practicing yoga can also help keep your overall health in good shape.
Read more: Here are 5 effective yoga poses to help boost your fertility.
4. Manage your exposure
Exposure plays a key role in regulating your body’s circadian rhythm. during the night shift Minimize exposure to glare in your home. And consider using anti-blue light glasses or apps to reduce your exposure to artificial light before bed. experts say
5. Seek Social Support
Keep in touch with colleagues working the same shift. Because they can understand the challenges you face. Share experiences and coping strategies to help manage the demands of shift work. You can also seek help from loved ones or professionals.
