Composers and performers can face significant challenges in maintaining healthy eating habits due to the nature of their work, which often involves irregular shifts and late-night schedules.
Research indicates that shift work disrupts the body’s natural circadian rhythms and alters the regulation of energy intake and expenditure, leading to potential health risks such as cardiovascular disease, type 2 diabetes, obesity, and metabolic disorders.
Studies have shown that shift-workers tend to have irregular eating patterns, including longer eating windows, increased nighttime consumption, and more frequent snacking. These dietary habits can contribute to metabolic disturbances and weight gain.
Research has also highlighted that music professionals have concerns about the availability and cost of healthy food options. Over half of performers indicate that more support from others whilst touring would help them to make healthier food choices. There is a risk that that the dietary and nutritional needs of stage crew are similarly affected and yet are neglected, putting them at a higher risk of chronic disease due to their working conditions.
Increased awareness and support are needed to ensure that music professionals’ nutritional needs are met, and their overall well-being improved, in the environments in which they work.
A Balanced Diet – Understanding Food Groups
A balanced diet can be achieved by following wholefood principles. A diet comprising quality sources of protein, wholegrain carbohydrates, healthy fats and plentiful fresh fruits and vegetables ensures a good mix of nutrients. Often, balanced meals are achieved by adding wholesome foods to the diet, and not just removing unhelpful foods.
Ultra Processed Food
There is evidence to show that those working irregular hours have a higher body fat percentage, which may be impacted by a high reliance on nutrient-poor ultra-processed foods (UPF) and a lack of fresh wholefoods. This kind of eating pattern on a regular basis can exacerbate long-term health issues, particularly when meals are eaten late at night.
Being aware of healthier food choices can mitigate the negative impacts of UPF consumption.
Where refrigeration and cooking facilities are not available, composers and musicians should avoid reliance on readily available convenience foods and ensure that healthier, easily portable options are on hand that do not require refrigeration or cooking, provide essential nutrients and have a longer shelf-life e.g. tinned fish, tinned/packets of pre-cooked beans/pulses, nuts, seeds, wholegrain crackers, tinned fruit etc.
Meal Timings and Sleep
Disrupted sleep patterns and late-night eating can adversely affect circadian rhythms and the gut microbiome which in turn increase the risks of weight gain, chronic illness and mental health conditions.
People with a shorter sleep duration are more likely to have a longer daily eating duration window and higher caloric intake with lower core foods of high nutritional value, whilst improving sleep quality has been shown to reduce uncontrolled appetites and overall calorie intake.
Studies indicate that people who work irregular hours consume more frequent meals, increase snacking/eating at night, and consume fewer core foods, highlighting the need to promote healthier eating patterns.
Prioritising larger meals earlier in the day, such as a substantial brunch before starting a late shift, can help optimise nutritional intake and mitigate the adverse effects of irregular eating on metabolic health.
Seeking Help and Resources
For individuals who require further advice on healthy eating patterns, registered health professionals in the British Dietetic Association (BDA) can offer appropriate support and personalised dietary plans.
The BDA offer a Workplace Health & Nutrition Check whereby a dietitian will visit a typical working environment and deliver a tailored Work Ready Programme to highlight areas of priority for food and drink provision in the workplace.
healthwell.eani.org.uk/activity-ideas-and-services/bda-work-ready-workplace-health-nutrition-check
bda.uk.com/food-health/workplace-health-work-ready/what-we-do/workplace-health-and-nutriton-checks
Tips for a Healthy Diet while Managing an Irregular Schedule
- Versatile Foods: Opt for foods that can be eaten hot or cold. This can be particularly useful if facilities for heating food are unreliable
- Salad and Fruit Additions: Bags of salad or fresh fruit can often be easily sourced at many outlets to enhance the nutritional value of pre-prepared foods relied upon when there is no time for full meals
- Fresh and Durable Foods: Choose fresh foods that don’t easily spoil, such as unpeeled fruits, to ensure availability throughout shifts
- Group Eating: Where schedules allow, try and eat with peers to foster support and accountability, even when on the road. Service stations often offer a variety of affordable healthy options and the option to sit together over a mealtime
- Portable Utensils: Carry insulated tubs/bags and utensils for keeping foods fresh whilst on the move
- Healthy Choices at Restaurants: When dining out, include side salads or fruit portions to boost vegetable/fruit intake and balance meals
- Timing of Meals: Aim for larger meals earlier in the day, ensuring they contain balanced portions of protein, carbohydrates, and fruits/vegetables. A substantial brunch can be a suitable option for those working late at night
- Preparation and Planning: Shop in advance and create lists for staple items to ensure access to nutritious foods
- Batch Cooking: Where possible prepare meals that can be enjoyed throughout the week or frozen in portions for convenience
- Frozen Options for Travel: Freeze meals in advance and take them on the go, allowing for easy defrosting and consumption at a range of work locations and times
Guidance for Working Environments
Music creators and composers often work alone, but where possible, working environments should facilitate healthy eating practices by providing the following:
Hydration: Free access to drinking water and/or access to refillable bottles to encourage hydration through water-based drinks rather than soft drinks/energy drinks from vending machines or convenience stores.
Preparation: Where possible, any portable devices that can provide refrigeration (even if this is an icebox) and/or heating facilities (e.g. kettle, hotplate, microwave, electric warmer etc.)
Assigned breaks: Provision of suitable mealtime breaks and space for people to eat together in small groups.
Planned meal options: Prioritising accessibility and planned stops at suitable meal venues whilst travelling, ensuring everyone can eat at least one large nutritionally balanced meal earlier in the day to balance any convenience foods which are relied upon during set-up/set-down hours.
These guidelines emphasise the importance of planning, versatility, and support in maintaining a healthy diet while working irregular hours.
