Physical Activity & Nutrition
Getting good sleep is just a part of maintaining health and wellness as a paramedic.
Decreasing stress, reducing anxiety, improving concentration and focus, all while having an improved mood and energy for the day are all benefits of physical activity and healthy eating (Kent et al., 2016).
Physical activity can also improve disturbances of the circadian rhythm and increases the phase of sleep (slow-wave sleep) that takes care of brain restoration and recovery (Kent et al., 2016). Another benefit is the reduction of mild-to-moderate depression symptoms and psychological distress (Singh et al., 2023).
When time poor, the focus on exercise shifts to intensity over duration, and functional compound strength-based exercises.
A Monash led study identified that musculoskeletal injuries were 64% of reported types, with a mechanism of injury of manual handling being 62% of them (Study Into Workplace Injuries Faced by Our Paramedics, 2023).
Photo by Angela Roma
In terms of nutrition, generalised advice exists that shift workers need to apply knowledge of metabolic consequences from altered sleep patterns and stress, alongside balanced nutrition and hydration of general population. (Atkinson et al., 2008).
Paramedic shifts present challenges to eating well. Meal breaks are often interrupted or delayed and having access to fast-food, quick meals, caffeine and energy drinks is on road is convenient. Poor dietary habits contribute to sleep disturbances, GI problems and other lifestyle practices (Kent et al., 2016).
After speaking to students that had completed HFB3202 I decided nutrition was one element of wellbeing that I really wanted to focus on. I am happy with my physical abilities, but my weight has been an issue since COVID. I acknowledge it is a result of my poor lifestyle choices.
I love cooking. It’s an activity that I can easily lose myself in – a happy place!
Firstly, I had to find something achievable for me and my partner. Over the years we have done prepared meal kits (DIY) and complete frozen/fresh meals. They become very dull, very quickly.
After looking around and reading articles by Michael Mosley I opted for The Fast 800. The web site offers a program builder to tailor meals. The science behind the eating plan is intermittent fasting and, optionally, Keto.
I’ve been on the Keto program for 3 weeks and have lost 7.1Kgs
For me, being able to pick recipes I want to eat and that I can add items to for my partner e.g. potato and rice, is brilliant. On Sunday I take my shopping list and buy the ingredients I need.
Preparation is not difficult
Being organised with ingredients means I eat breakfast and take a break from whatever I am doing to cook without needing to go out and get things first or order-in via Uber eats.
Be Smart
I also bought reusable meal storage containers that keep my portions in check. When I know that I won’t have time to cook, for example, when working as a paramedic on road, I will be able to take advantage of this meal preparing skill. Who have I become?!
Photo by Damo
Honestly, I feel so much better after making this change. It has me organised, time efficient, eating well and meals are no longer a daily stress.
The first couple of days were tough with reduced calories than I normally ate but there is no doubt I am sleeping better and feel great for this relatively simple change.
Quick and Easy
