ASW - Toolbox Talk - Preventing fatigue at work and in ... Safety Week 2… · TOOLBOX TALK PREVENTING FATIGUE AT WORK AND IN YOUR LIFE. 2 Click to edit Master title style Click to

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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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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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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

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ASW - Toolbox Talk - Preventing fatigue at work and in ... Safety Week 2… · TOOLBOX TALK PREVENTING FATIGUE AT WORK AND IN YOUR LIFE. 2 Click to edit Master title style Click to