ASW - Toolbox Talk - Preventing fatigue at work and in ... Safety Week 2… · TOOLBOX TALK...
Transcript of ASW - Toolbox Talk - Preventing fatigue at work and in ... Safety Week 2… · TOOLBOX TALK...
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TOOLBOX TALK PREVENTING FATIGUE AT WORK AND IN
YOUR LIFE
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Introduction
• Hydration
• Sleep
• Oxygenation
• pH Balance in the body
• Drugs and other elicit substances
• Food and fatigue
• Fitness
• Life planning
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Hydration
• Regular water consumption is good for health and
wellbeing.
• Water provides your blood with needed oxygen to
cool the body and feed the brain to effectively
function.
• If the oxygen supply to your brain is reduced you start
yawning, day dream or even fall asleep to help
increase blood oxygen levels to your brain
• In most cases daytime fatigue and tiredness is simply
a result of dehydration
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Hydration
If you continually fail to drink enough water you may be find
you become chronically dehydrated, and possibly resulting in:
• Fluid retention
• More severe allergic reactions
• Constipation
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Hydration
HOW MUCH WATER SHOULD I DRINK?
• 1L of water per 25Kg of bodyweight per day!
• If you are exercising DRINK MORE!
• You shouldn’t only drink when you’re thirsty
• Your urine should always be a very pale yellow or clear colour to show
you hydration levels
It can take up to 4 to 6 weeks for your body to normalise it’s water balance
The process of normalising body water balance can lead to:
• Weight loss
• Feeling more energetic
• A reduction in appetite
• Clearer skin
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Sleep
Good quality sleep:
• Restful
• Few dreams
• No tossing or turning
• No wakeful periods
• Finishes naturally leaving you
refreshed and clear.
Sleep is an essential state of rest were the body can recover from the
stresses of the previous waking period.
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Sleep
Stages of sleep:
• Stage 1: drowsy state between being awake and asleep
• Stage 2: slightly deeper, feel awake but actually asleep
• Stage 3: Deep sleep Stage, difficult to wake up, little
psychological activity
• Stage 4: REM (Rapid eye movement stage), the dream state
HOW MUCH SLEEP DO I NEED?
• Researchers have determined that we need at least 3 hours of
REM (deep sleep) every 24 hours.
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Sleep
What keeps you awake at night?
• Mental stress, worrying, excitement, stimulants, tension,
anxiety
How to prepare for a good quality sleep
• Avoid TV or watching heavy and intense programs
• Write any worries or troubles on a piece of paper beside your
bed
• Read a book
• Keep a routine bedtime/ wakeup time all week around
• Make sure you are well hydrated
• Don’t eat a huge meal late at night, have a light fruit snack
instead
• Avoid stimulants such as coffee, alcohol, nicotine and sugar
and in some cases medication (side effects)
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Sleep
Strategies for Good Sleep
• Have a routine bed time
• Ensure you are in a relaxed state prior to bed
• Plan tomorrow’s day on paper
• Use Sleep aiding substances (e.g. naturopath approved tea) – Not
sleeping pills
• Keep room dark
• Ensure temperature does not exceed 21 degrees
• Read a book
• Gentle stretching, yoga or exercise (e.g. casual walk)
• Move electrical devices away from the bed
• Play gentle calming cd
• Do not go to bed in the middle of an argument with someone without
resolving issues first
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Oxygenation
• Oxygen is essential to life and to a clear mind.
• Oxygen deprivation can occur when your current
oxygen intake is not as effective as it could be
• Effects of oxygen deprivation can lead to anxiety,
headaches, fatigue, drowsiness and irritability. More
chronic effects can lead to more a variety of other
diseases.
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Oxygenation
Ways to optimise your breathing and oxygen levels in
your body include:
• Properly hydrate yourself
• Get your body’s pH to a desired level
• Drink water with a pH of between 8.2 and 8.4
• Use omega 9 fatty acids like olive oil and avocado
• Use Yoga or Buteyko breathing methods
• Exercise regularly
• Laugh hard, deep, long and regularly
• Sing out loud
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pH Balance in the Body
Your body should remain slightly alkaline to ensure parasites,
bacteria and viruses can be limited.
When your pH drops, a haven is created for these nasty invaders.
Acidity in your body is caused by:
• Poor eating habits
• Poor system cleansing and elimination leading to the build-up of
toxic waste sites in the body
• Negative stress
• Environmental toxins
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pH Balance in the Body
When your body become acidic the following are prone:
• You become tired and fatigued
• You can get easily sick
• Calcium can accumulate in your arteries and organs
• Sleep quality can be affected
• Teeth can begin to decay
• Inflammation and infections become more common
• Hair, skin and nails show signs of degeneration
• Joint pain can appear
• Cognitive skills can be impaired
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pH Balance in the Body
Ways to reduce acidity in the body
• A Naturopath approved bowel cleanse / detox
• Colonic hydrotherapy
• Body sweating and scrubbing (e.g. sauna)
• Eating fresh vegetables
• Drinking warm water with lemon in it
• Drinking aloe vera juice (to help villi in small intestine)
• Drinking quality ginger tea (to help with stomach acid and
digestive enzymes)
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Drugs and Other Factors
Illicit drugs
• All lead to fatigue
• Alter your awareness place you or others in danger
Social drugs (alcohol, nicotine and caffeine)
• Over consumption can lead to fatigue
• Dehydrate you
Refined sugar
• Through your body attempting to balance blood-sugar levels,
you lose water and fatigue
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Food and Fatigue
Foods to avoid include:
• Processed and refined grains
• Foods with lots of sugar
• Heavily processed dairy foods
• Foods fool of sugar
• Factory farmed meat products
• Fast foods
These foods cause a sudden burst of energy but quickly result in
symptoms of fatigue
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Food and Fatigue
• To manage hunger and keep your energy up
throughout the day, eat fruit, berries and nuts
• Try to eat foods which contribute to an alkaline body
• Make sure the food you eat is fresh, as apposed to
heavily processed and dead
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Food and Fatigue
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Fitness
Just like the mind, the body requires a challenge to prevent
deterioration.
Regular exercise is recognised as the best medicine for your
cardiovascular system.
Research has shown that exercise may be beneficial in:
• promoting better mental and emotional health;
• reducing the effects of ageing (less loss of muscle and flexibility);
and
• increasing longevity.
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Fitness
Inputting exercise into your routine is not always as hard as it
seems.
Simply by achieving half an hour of effective exercise a day can help
you notice fatigue breaking results!
Try to build these ways of exercise into your day:
• Park the car further from your workplace;
• Get off the bus or train a stop early;
• Use the stairs instead of the lift;
• Go for a short walk at lunchtime; and
• Walk rather than drive to get around the airport.
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Life Planning
Making the necessary changes can be difficult, the trick is to start slow,
educate yourself, share ideas, try new things and explore. Overtime you
will find a plan that works for you so that you can do the following:
• Drink the water you need to drink
• Have your sleep sorted
• Prepare good food for yourself so you can eat well
• Get some exercise
• Take time out to keep learning
• Take up a hobby or passion
• Spend quality time with the people you love
• Do some work in the community to make life better for others
• Laugh and enjoy lift
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THANK YOUFOR PARTICIPATING