Exclusive: How shift work affects women’s chances of conceiving and ways to increase fertility – Expert talk

Women taking center stage and making a mark in almost every profession has also meant that more of them are working long hours and even in shifts. Several researches have shown that shift work can affect fertility. Dr. Lavanya R, Fertility Consultant at Nova IVF Fertility, Whitefield, Bangalore, shares, “Irregular working hours can actually make it more challenging to maintain a consistent routine, which can affect fertility. However, there are steps women working irregular hours can take to minimize the potential impact on their fertility.” Dr. Lavanya R talks to Zee News Digital about how shift working affects women’s fertility and what steps one can take.

Q: Does shift work affect women’s fertility?

Dr Lavanya: Shift work can potentially affect women’s fertility, although the extent of effect varies depending on a variety of factors such as the nature of work, duration and frequency of shifts, and individual differences. There is some evidence to suggest that irregular work schedules, especially night shifts, can disrupt the body’s natural circadian rhythm, which has an impact on hormonal balance and menstrual regularity.

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Q. What advice would you give to women working irregular hours?

Dr Lavanya: Women who work irregular hours can take the following steps to reduce the potential impact on their fertility:

, Establish a routine: Although your work hours may vary, try to establish a consistent routine for other aspects of your life. Set aside fixed times for meals, exercise, relaxation and sleep whenever possible. Creating a routine can help regulate your body’s internal clock and promote overall well-being.

• Prioritize sleep: Adequate and quality sleep is important for overall health, including reproductive health. Make sleep a priority and aim for an adequate amount of restful sleep each day. Create a sleep-friendly environment, such as using blackout curtains, earplugs, or a white noise machine, to reduce disturbances during daytime sleep.

• Plan meals and snacks: Plan and prepare your meals and snacks in advance to make sure you have access to nutritious food while you work irregular hours. Pack healthy snacks like fruit, nuts or granola bars to keep your energy levels steady during your shift. Stay hydrated by drinking plenty of water.

• Manage stress: Irregular working hours can be stressful, so it’s important to find effective ways to manage stress. Explore stress reduction techniques that work for you, such as mindfulness meditation, deep breathing exercises, journaling, or engaging in hobbies and activities that help you relax and unwind.

• Be physically active: Incorporate regular exercise into your routine, even if it means adjusting the time or duration to suit your work schedule. Physical activity not only supports overall health but can also help reduce stress, improve mood and enhance fertility. Choose activities that you enjoy and try to engage in them consistently.

Q: What can shift working women do in terms of diet, exercise and sleep to ensure that fertility is not affected?

Dr Lavanya: To ensure that fertility is not affected, women working irregular hours may consider the following:

• Establish a regular sleep schedule: Try to maintain a consistent sleep routine, even if it means adjusting your sleep hours depending on your work shift. Aim for 7-9 hours of quality sleep per night.

• Prioritize self-care: Take care of your overall health by engaging in stress-reducing activities like meditation, yoga or hobbies that help you relax and unwind. Managing stress levels is important for hormonal balance.

• Maintain a healthy diet: Focus on a balanced diet that includes a variety of nutrient-rich foods. Make sure you’re getting enough vitamins and minerals, such as folate, iron and omega-3 fatty acids, which are important for reproductive health.

• regular exercise: Engage in regular physical activity as it can help regulate hormone levels and improve overall health. Find a workout routine that fits your schedule and preferences.