by Grace | Nov 30, 2021 | Uncategorised
Christmas is all about enjoying time with your friends and families! With a good ol’ Aussie BBQ, multiple roasts, desserts +++, alcohol… it’s an easy time to gain 5kg’s before you know it!
Just remember – balance is OK. You can still enjoy your good food and wine, keeping in mind not to go overboard.
According to Nutritionist Steph Wearne, here’s 6 tips you can do to prevent weight gain over the silly season:
- Stick to a portion plate:
‘Every time you sit down to a meal, try and make it ¼ plate protein, ¼ plate complex carbohydrates, ½ plate of vegetables and 1-2 tablespoons of healthy fats’ Steph suggests. Cooking at home makes this easy, however often during December we have more commitments than usual and are going out for dinner more often. When this happens, Steph recommends you still take into account the ideal portion sizes and order extra vegetables or salad while out at a restaurant.
- Keep active:
Your normal routine may be interrupted over Christmas time, but it is possible to keep active. ‘Instead of meeting a friend for a wine, go for a walk instead. Instead of visiting family at a house, suggest to meet at the beach’ Steph said.
- Meal Prep: Whilst it sounds like hard work, meal prepping during the Christmas season will help your waistline. Get organised on a night you have no plans and keep your food in the fridge or freezer when you need it. ‘Make your freezer your best friend and that way you keep healthy meals, snacks or even just frozen veggies on hand to whip up a healthy dinner in no time’ Steph recommends.
- Keep snacks on hand:
This can get you out of trouble when you’ve been tied up at work, or stayed longer than anticipated at an afternoon work catch up. ‘I’m talking a small handful of nuts, some veg with nut butter or hummus, protein balls or just a piece of fruit’ Steph said.
- Eat before finger food events:
Finger food events are tricky, as you never know what food will be available. The nutritionist recommends eating something before you go to such an event so you can politely decline anything too fatty or fried.
- Keep your alcohol intake minimal:
It’s the alcohol calories that really add up. Give yourself a drinks limit for events, which will help your weight over the Christmas period. Steph suggests in her blog – ‘The best thing you can do is to keep hydrated. This means a water between alcoholic drinks but also choosing drinks that are served with mineral/soda water is helpful’.
by Grace | Nov 30, 2021 | Uncategorised
Australian summers are hot, and a lot of us have jobs where we are required to be outside such as construction workers, farmers and even jobs that require a lot of travel in the car. As well as being sun smart, we all also need to be aware of heat-related illnesses and how to combat these working in the heat.
What is heat-related illness?
According to safework.nsw.gov.au (2021), if the body has to work too hard to keep cool, it starts to overheat and a worker begins to suffer from heat-related illnesses. Heat related illness is a term used to describe a range of conditions, including:
- Dehydration;
- Fainting;
- Heat rash;
- Heat cramps;
- Heat exhaustion;
- Heat stroke;
What are some warning signs of heat-related illnesses?
- Extreme high body temperature
- Hot, dry skin
- Increased heart and respiration rates
- Throbbing headache, nausea and vomiting
- Weakness, fainting or dizziness
- Muscle cramps
- Dark-coloured urine
- Confused, hostile or seemingly intoxicated behaviour
- Pale or bluish skin colour
- Seizures or unconsciousness
How to manage heat-related illnesses:
What should you do if you or if you noticed somebody in your workplace suffering from heat-related illnesses?
- Medical help – onsite first aid or an ambulance if necessary
- Move to an air-conditioned environment or a cool, shaded area;
- Loosen or remove any unnecessary clothing;
- Drink plenty of cool water;
- Fan and spray with cool water;
How can you protect yourself from a heat-related illness?
- When possible, avoid working in hot areas with full sun;
- Take frequent breaks;
- Use sunscreen and reapply as directions state;
- Cover up with a long-sleeve shirt and hat;
- Increase fluid intake;
- Avoid alcohol and excessive caffeine;
- Reduce activity when exposed to heat;
- Use a buddy system to watch for symptoms;
How can employers protect their workers against heat stress?
- Train employees in heat stress awareness and first aid;
- Provide drinking water;
- Provide rest breaks and air conditioned rest areas;
- Post urine colour chart in washrooms to raise awareness about hydration;
- Use machines to reduce physical demands at work;
- Schedule most strenuous work to cooler times of the day;
by Grace | Aug 17, 2021 | Uncategorised
‘Work-related stress is a growing problem around the world that affects not only the health and well-being of employees, but also the productivity of organisations.’ Better health (2020).
Work-related stress arises where work demands of various types and combinations exceed the person’s capacity and capability to cope. Work-related stress is the second most common compensated illness/injury in Australia, after musculoskeletal disorders.
Common causes of work-related stress include:
- Long hours;
- Heavy workload;
- Tight deadlines;
- Insufficient skills for the job;
- Over-supervision;
- Lack of resources;
- Few promotional opportunities;
- Job insecurity;
- Conflicts with co-workers or bosses;
Signs and Symptoms of workplace stress:
- Fatigue;
- Muscular tension;
- Headaches;
- Heart palpitations;
- Sleeping difficulties;
- Gastrointestinal upsets;
- Dermatological disorders;
- Depression;
- Anxiety;
- Discouragement;
- Irritability;
- Pessimism;
- Feelings of being overwhelmed and unable to cope;
- Cognitive difficulties – reduced ability to concentrate or make decisions;
- Increased sick days and absenteeism;
- Aggression;
- Diminished creativity and initiative;
- Decrease in work performance;
- Problems with interpersonal relationships;
- Mood swings and irritability;
- Disinterest;
How can you cope with work stress?
- Pay attention to your work-life balance. Burnout can occur if a person focuses their energy on one area of life while neglecting everything else.
- Relaxation strategies: We love ‘Insight Timer’ with mindfulness starting at 5 minutes, making it easy to complete a session at work.
- Problem solving: this is an active coping strategy that teaches people to take specific steps when approaching a challenge.
- Think about the changes you need to make at work in order to reduce your stress levels and then take action.
- Talk over your concerns with your employer or human resources manager.
- Make sure you are well organised. List your tasks in order of priority. Schedule the most difficult tasks of each day for times when you are fresh, such as first thing in the morning.
- Take care of yourself. Eat a healthy diet and exercise regularly.
- Don’t take out your stress on loved ones. Instead, tell them about your work problems and ask for their support and suggestions.
- Drugs, such as alcohol and tobacco, won’t alleviate stress and can cause additional health problems. Avoid excessive drinking and smoking.
- Seek professional counselling from a psychologist.
- If work-related stress continues to be a problem, despite your efforts, you may need to consider another job or a career change. Seek advice from a career counsellor or psychologist.
Benefits to employers helping to prevent stress in the workplace:
- Reduced presentation of poor mental and physical health
- Fewer injuries, less illness and lost time
- Reduced sick leave usage, absences and staff turnover
- Increased productivity
- Greater job satisfaction
- Increased work engagement
- Reduced costs to the employer
- Improved employee health and community wellbeing.
How to help reduce stress, as the employer:
- Ensure a safe working environment.
- Make sure that everyone is properly trained for their job.
- De-stigmatise work-related stress by openly recognising it as a genuine problem.
- Discuss issues and grievances with employees, and take appropriate action when possible.
- Devise a stress management policy in consultation with the employees.
- Encourage an environment where employees have more say over their duties, promotional prospects and safety.
- Organise to have a human resources manager.
- Cut down on the need for overtime by reorganising duties or employing extra staff.
- Take into account the personal lives of employees and recognise that the demands of home will sometimes clash with the demands of work.
- Seek advice from health professionals, if necessary.
Sources: helpguide.org (2020). Harvard (2019). Better Health (2020).
by Grace | Jul 27, 2021 | Uncategorised
In those aged 50 years and over, 66% have osteoporosis or osteopenia. There are over 173,000 broken bones each year due to poor bone health. – Healthy Bones Australia, 2021.
Bone health is an important part of general health. Bones are flexible yet strong for movement and protect vital organs. Bone is living tissue with some cells breaking down the bone (osteoclasts) while other cells (osteoblasts) rebuild new bone, this is why bones can heal after a break. There are 206 bones in the body – the smallest bone is in our ear and the largest in our leg – (Healthy Bones Australia, 2021).
What is osteoporosis?
According to Healthy Bones Australia (2021), osteoporosis is when the structure of bone is compromised and becomes weaker and less dense, leaving the bone with an increased risk of breaking. Osteoporosis can be investigated by your doctor.
What are the risk factors for poor bone health?
- Family history;
- Low calcium levels;
- Low vitamin D levels;
- History of breaking bones from a minor bump or fall;
- Coeliac disease, inflammatory bowel disease and other malabsorption disorders;
- Diabetes;
- Thyroid conditions;
- Low levels of physical activity;
- Smoking;
- Excessive alcohol intake;
- Obesity;
According to Dairy Australia (2021), there are 3 simple steps you can take now to help build stronger bones:
- Consume milk, cheese and yoghurt for calcium (consult your dietician/GP for alternatives if you are allergic to dairy);
- Incorporate weight bearing exercises into your routine;
- Get safe sunshine for vitamin D;
In light of Healthy Bones Action Week, Dairy Australia have taken to the experts and delivered a range of videos from dieticians, nutritionists and personal trainers to help build and strengthen bones – https://www.dairy.com.au/our-programs/healthy-bones-action-week
by Grace | Jul 27, 2021 | Uncategorised
It’s Sleep Awareness Week, the time of year when everyone should appreciate why sleep is crucial for their body, mind and overall well-being. But as a society, we do not sleep well. Resmed’s latest sleep health survey shows that 41% of Australians are not getting enough sleep, 35% wake up tired, and 23% take more than half an hour to drift off. (Resmed, 2021).
What are the benefits of a good night’s sleep on your work performance?
- Increased alertness;
- Improved memory;
- Increased productivity;
- Higher levels of reasoning;
- Decreased stress levels;
- Levelled mood;
- Increased attention to detail;
- More focused, reasonable thinking;
- The ability to think more clearly;
On top of this, sleep can help you to:
According to healthline.com (2018)
- Maintain a healthy body weight;
- Decrease your risk of developing heart disease or stroke;
- Decrease your risk of developing Type 2 Diabetes;
- Avoid depression;
- Increase your immune function;
- Decrease inflammation in the body;
What can you do to ensure a good night’s sleep?
According to sleepfoundation.org, the best tips are:
- Stick to a sleep schedule – same bedtime and same wake up time, even on weekends;
- Practice a relaxation bedtime ritual – A relaxing, routine activity (such as reading or meditation) conducted away from bright lights;
- Avoid naps – power naps may get you through the day, but if you find you can’t get to sleep at bedtime, cut them out;
- Exercise daily – vigorous exercise is best, but even light activity is better than no activity;
- Evaluate your room – your bedroom should be cool, free from any noise or light. Consider ear plugs and eye masks if necessary;
- Sleep on a comfortable mattress and pillows – invest, full stop;
- Avoid bright lights at night time – save this for the morning;
- Wind down – spend the last hour before bed doing a calming activity such as reading. For some people, electronic devices such as a laptop can make it hard to fall asleep;
- If you can’t sleep, go into another room and do something relaxing until you feel tired – it is best to take work materials, computers and televisions out of the bedroom. Save your bed for sleep;
- If you’re still having trouble sleeping – don’t hesitate to speak to your local GP.
by Grace | Mar 15, 2021 | Uncategorised
Workplace Health and Safety Vic aim to keep you always informed and in light of World Immunisation Week, although not forcing any opinions, we bring some reputable information to you.
How do vaccines work?
According to The World Health Organisation (2020), vaccines contain weakened or inactive parts of a particular organism. When a vaccine is administered, antibodies are produced by your body and develop memory cells. From this, the body is trained to fight the specific disease, building up memory of the pathogen so it can fight it if exposed in the future. After your body has produced antibodies to fight future exposure, this is called ‘immunisation’.
Herd Immunity:
According to The World Health Organisation (2020), when someone is vaccinated, they are very likely to be protected against the targeted disease – however, not everyone can be vaccinated (such as people with underlying health issues or people with allergies to some vaccine components). These people can still be protected if they live in and amongst others who are vaccinated. When a lot of people in a community are vaccinated the pathogen has difficulty circulating because most of the people it encounters are immune. This is called ‘herd immunity’.
Flu Shots:
Workplace Health and Safety Vic offer flu clinics at your workplace. Our Nurses are highly skilled and trained and are up to date with the latest Covid-19 information. If you’d like to book your clinic, email [email protected] today.