Work plays are a huge role in our lives, and too often individuals sacrifice their health and wellbeing for it. They work too long, sleep too little, eat poorly and ignore stress signals the body gives when it’s about to burnout.
To prevent this happening to you, we’ve got six quick tips to keep you working healthy.
Did you know that if you’ve been awake for 17-19 hours, you’re operating cognitively at the efficiency of someone with a blood alcohol level of 0.05? If you’re awake for 20 hours plus, that increases to 0.1, which essentially constitutes as being drunk.
The truth is, your motor skills suffer, you don’t retain and make sound decisions and your tiredness decreases your overall productivity.
Hitting the hay before 10 pm and switching off devices, tablets and electronics at least two hours before bed is your key to good rest. Logging off may not always be convenient, but it helps the body wind-down without the distraction. Bright light slows the production of melatonin, the very thing that makes you sleepy.
Working on a construction site gives you limited access to nutritious foods. It doesn’t have to be an excuse. If you’re up in the morning, make sure you fuel your body with high protein, low GI and fresh foods. It could be bacon and eggs, bananas, oranges, apples, nuts or a smoothie. Low sugar and low GI foods will ensure your insulin levels won't spike and fall.
In other words, you’ll keep your energy running at an even level throughout the day without crashing and burning by 10 am. See if you can prepare your lunch and take it with you. This saves money and means you won’t consume foods with little nutritional value - your body will thank you for it. You’ll be happy, energised and won’t compromise nutrition.
If you notice abnormalities, aches and pains, don’t ignore them. It’s important to speak to a professional to ensure it’s nothing serious. If you’re overworked, stressed or running on adrenaline, you'll eventually burn out.
You may experience headaches, insomnia, sugar cravings, and feelings of irritation. Take preventative measures rather than waiting for stress to compound.
If you’re suffering from anxiety, depression, or experiencing workplace bullying, speak about it. Holding everything in adds to the pressure we feel. Simply having someone listen to how we feel can release pent-up emotions.
If you don’t have someone who you trust to talk to, you can seek help from Beyond Blue, Mates in Construction, Lifeline or even your general GP.
Core training is vital because of all the lifting, bending, climbing and balancing you are required to do day-in and day-out.
Try pilates or yoga, surfing or even your regular plank. Aside from core fitness, take walks, run, or do crossfit. Exercise clears the mind, re-energises you and adds to the longevity and quality of your life.
Being exposed to loud noises can lead to auditory dysfunction, so it’s crucial you wear the right protective gear and save your ears. Be sure to visit an audiology clinic on occasion to ensure your ears are doing well.
Additionally, you should be wearing the appropriate safety wear whenever you are on site. Don’t take safety glasses, hard hats, gloves and harnesses for granted - you don’t want to suffer a preventable injury.
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