Due to the competitive nature of the global economy, many analysts predict an increase in the number of shiftworkers. Because of the growing need for shiftwork and some of the health problems associated with this type of work, it stands to reason that shiftworkers, like all of us, need to work to prevent chronic diseases like diabetes.

Type 2 diabetes has been identified as a significant public health issue and many Lambton County adults over the age of 40 are at risk of developing this disease. The good news is that type 2 diabetes can be prevented, mainly by adapting a healthier lifestyle- such as eating better and exercising more. Following are some suggestions to reduce the risk of diabetes and to help your body better adjust to shiftwork:

• For some people, spicy meats, sauces, salad dressings and hot pickles bother the stomach. Choose fresh, unprocessed meats, mild sauces and oil and vinegar dressing.

If you have trouble with weight control, do not despair. A little planning ahead can turn this around. To avoid the high fat, high calorie foods in vending machines, pack a lunch. Try these ideas for low fat, high fibre lunches:

Do you have problems sleeping as shifts rotate? Your inner clock or circadian rhythm works against daytime sleeping. Your choice of food can affect sleep too. To promote restful sleep:

• Avoid caffeine, alcohol, and greasy foods within 4 hours of sleep. Caffeine takes a long time to leave the body and can stop workers from falling asleep. Alcohol may help the worker get to sleep but alcohol reduces the amount of deep sleep a worker will get. Greasy foods can cause digestive problems, again, limiting the amount of sleep.

• Try light meals of carbohydrate rich foods such as grains, fruits, and vegetables, low fat dairy products and small amounts of lean meat for a deeper, longer sleep.

• You may want to eat many small meals/snacks throughout the shift. The one's listed above make it easy to eat often.

• Have a small low fat meal before bed to prevent hunger. Hunger can also upset sleep.

• Drink less at the end of your shift for uninterrupted sleep.

4 cups water
2 vegetable bouillon cube
2 medium onions, chopped
4 cloves garlic, minced
1/2 tsp. ground black pepper
1 tsp. cumin
1/2 tsp. chili powder
1 tsp. dried basil
2 carrots
2 stalks of celery, sliced
2 small zucchini, sliced (or other vegetables like squash or corn)
2 cans (15 oz) cooked beans (kidney, pinto, etc.)
2 cans (16 oz) tomatoes (diced or stewed)
2 cups uncooked pasta

Bring water and bouillon cube to boil. Add onion, garlic, spices, carrot, celery and zucchini. Simmer until vegetables are tender, about 10 to 15 minutes. Add canned tomatoes and beans. Bring to a low boil. Add pasta. Cook until pasta is done, about 8 minutes. Makes 8 servings.