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Physical Activity & Nutrition for Paramedics

 

Following my last post discussing the importance of sleep for shift workers, evidence shows there is a link between sleep loss and an increased risk of obesity. Paramedics are at a higher risk of being physically unfit, obese or overweight, and are more likely to smoke, have higher blood pressures, and higher cholesterol. The importance of paramedic physical health and fitness is vital for optimal patient care as the job requires a lot of manual handling and physical demands such as CPR. Healthy eating refers to a regular diet that consists of a variety of food including fruit and vegetables; carbohydrates; proteins such as meat, fish, and eggs; and dairy products. Unhealthy eating can cause diarrhoea, gas, constipation, and indigestion, whilst also causing sleep disturbances which impede healthy lifestyle habits. There is lack of evidence and knowledge as to whether shift workers should adopt nocturnal eating behaviours, however there are strategies I like to incorporate into my shift work lifestyle to benefit my health. (Kent,et al. 2016).

Kent, G., Mason, P., & Batt, A. (2016). Eat, sleep and be healthy a paramedic’s guide to healthier shift work. Canadian Paramedicine, 39(2), 31–34. https://first.fanshawec.ca/fhcsps_publicsafety_facultystaffpublications/8/


In my experience nutritional and physical challenges include increased consumption of unhealthy food and caffeine due to lack of time and energy, or less time and energy for exercise. A major mental and physical health factor is exercise, in combination with good hydration, meal preparation and planning to allow for daily nutritional intake. I aim to plan and cook my meals weekly, incorporating a mixture of fruit and vegetables, carbohydrates, proteins, and dairy products which has improved my physical health and daily productivity. I enjoy browsing the web and finding different recipes I like, including one of my favourites Moribyan recipes, to ensure I get regular nutritional intake and coordinate time management skills to have home cooked meals. However, I still can’t help snacking on a bag of Flaming Hot Cheetos or a block of dark chocolate every now and then. Moribyan Recipes


Did you know physical activity not only decreases risk of mental health issues and obesity, but it also promotes endurance, focus, mood, metabolism, circulation, and healthy sleeping habits (Kent, et al. 2016)? I once found it difficult to schedule and stick to an exercise plan due to lack of time, however I have learnt to prioritise and focus on the intensity of my workout instead of duration as well as simplifying exercises and focusing on technique. I am aware I cannot commit to the same scheduled workout plan every day so instead I focus on finding at least 30 minutes at home during a busy day following the LiveFitGirl Pilates YouTube videos to allow my body to move, stretch and exercise. On my days off when I have more freedom and flexibility, I utilise my gym membership (which I wish I used more) to focus on muscle strengthening which also improves my manual handling skills for work.




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