A Small Snack With Big Benefits for Shift Workers (Especially Women)
Why Every Shift Worker Should Eat a Handful of Nuts a Day?
A simple, portable snack that supports energy, brain function, heart health — and even hormone balance.
When you’re working shifts — early starts, overnights, back-to-backs, or long stints with little recovery — your body is under pressure. Meals get skipped. Sleep is broken. You’re constantly playing catch-up.
So when it comes to snacks, you need something quick, reliable, and good for you.
And one of the best options?
A handful of nuts. Just 30 grams a day.
They don’t need refrigeration. They’re easy to carry. They won’t spike your blood sugar. And they’re packed with nutrients that support the exact areas shift workers tend to struggle with: energy, brain fog, mood, gut health, and long-term disease risk.
And if you’re a woman working shifts, the news gets even better — because a recent study shows that eating nuts daily may help ease PMS symptoms.
Let’s take a closer look.
1. Why Shift Workers Need Smarter Snacks
Shift work throws your body off its natural rhythm. Cortisol spikes. Appetite hormones go haywire. You may find yourself grazing constantly or skipping food altogether.
That’s where nuts come in.
They’re easy to store in your bag, glovebox, or locker
No fridge or prep required
No sugar crash
Packed with nutrients that work with your body, not against it
A 30g handful gives you:
Protein — to support energy, muscles, and recovery
Healthy fats — mostly unsaturated, which protect your heart and brain
Fibre — to support gut health and reduce hunger
Magnesium, iron, zinc, vitamin E, folate, and selenium — key micronutrients often lacking in shift workers’ diets
Plant sterols and antioxidants — which help reduce inflammation and protect long-term health
2. Research-Backed: Nuts May Reduce PMS Symptoms
Now here’s something especially relevant for female shift workers.
In 2025, Granda et al. studied 606 women aged 18–35 to examine how diet affects PMS. They found that women who ate a 30g handful of nuts daily had a:
41% reduction in PMS symptoms.
That’s a huge result — especially for women already dealing with the added stress of shift work.
Symptoms like cramps, fatigue, mood swings, and irritability were all reduced. And that makes sense — nuts contain nutrients that support hormone balance, like:
Vitamin E
Zinc
Magnesium
Healthy fats for hormone production
So for women working rotating shifts, long nights, or back-to-backs — this is a simple, science-backed step that may improve how you feel through your cycle.
3. Big Health Benefits in a Small Handful
Here’s what decades of research tells us about nut consumption — for all shift workers:
Improves heart health — lowers bad cholesterol (LDL) and blood pressure
Reduces risk of stroke and cardiovascular disease
Supports brain function and memory
Boosts gut health — fibre and polyphenols feed good bacteria
Helps manage weight — despite being calorie-dense, nuts don’t lead to weight gain
In fact, people who eat nuts regularly tend to have:
Lower BMI
Less belly fat
Better appetite control
The fats in nuts aren’t fully absorbed by the body, and the protein/fibre combo keeps you full longer — which helps stop the constant grazing or sugar-craving cycle that many shift workers fall into.
4. Which Nuts Are Best?
Good news — there’s no “best” nut.
All nuts offer health benefits, so the most important thing is to include them regularly.
Here’s a quick breakdown:
Almonds – rich in vitamin E and calcium
Walnuts – high in plant-based omega-3s (great for brain and mood)
Pistachios – full of antioxidants and potassium
Cashews – a good source of iron and zinc
Macadamias – high in monounsaturated fats
Peanuts – technically legumes, but still a great source of protein and affordable
Raw, roasted, chopped, or as nut butter — it’s all good.
Just try to limit salted versions for daily use. Salted nuts are okay occasionally, but unsalted is better for everyday.
5. How to Add Them into a Shift Work Routine
This is the easy part.
Here are practical ways shift workers can include a 30g handful of nuts a day:
Keep a container of mixed nuts in your locker, bag, or car
Add nuts to oats, yoghurt, or smoothies before or after shift
Use nut butter on rice cakes, fruit slices, or in protein balls
Sprinkle chopped nuts over salads, stir-fries, or roasted veg
Add nut meal to baking or blend into dips
And remember:
30g = about one handful = ¼ cup = 2 tablespoons of nut butter
The Bottom Line
Shift work challenges your body in unique ways — fatigue, poor recovery, inflammation, disrupted hormones, and reduced immune function.
But some solutions are surprisingly simple.
A daily handful of nuts can:
Support energy and focus
Help control hunger
Protect your heart and brain
Boost gut health
And for women — may help reduce PMS symptoms by up to 41%, according to recent research
That’s a big win from a small daily habit.
So next time you’re packing for shift, throw in that handful.
Your body — and brain — will thank you.
If you need help with other non perishable snacks we have a guide specifically for that that is FREE for you to download. You can download it HERE
About Roger Sutherland
As a coach and advocate for shift workers, my goal is to provide practical, evidence-based strategies that empower individuals to thrive in their roles. By understanding and addressing the challenges of shift work sleep disorder, shift workers can achieve better health outcomes and lead more fulfilling lives both on and off the job.
Note:
I also run Nutrition, Health & Wellbeing Seminars for shift working environments.
