FATIGUE & NUTRITION


mental wellbeing of officers too.” She points out that this is important


because an officer who is fatigued may be less alert, have slower reaction times, and find it harder to concentrate. As a result, a fatigued officer can struggle to make the correct decision in times of stress and concentration. This can affect mental wellbeing, lead to accidents, and increase the risk of injury.


In the second of her short


sources of carbohydrates, explaining the difference between ultra-processed carbohydrates, and the high fibre options. These have a lower Glycaemic Index, which is associated with sustaining energy levels and improved gut-health.


videos, Ali addresses the main nutrients for minimising fatigue, breaking down the three main sources for nutrients: carbohydrates, protein and dietary fat. If you fear carbohydrates as something that will slow you down, and make you gain weight, be reassured that healthy carbohydrates are our main source of energy. As a vital fuel for our brains and our bodies, carbs are important for cognitive function and physical performance. Ali highlights the best


“With shift work and disruptive sleeping patterns considered normal, maintaining a healthy lifestyle can a challenge”


Protein and what it can do for the body needs to be understood too. This is especially relevant to shift workers and those working in physically demanding roles. Better understanding of the sources of protein is important, along with understanding why dietary fat is essential, and knowing the best sources of healthy dietary fat. This is all explained in Ali’s short tutorial. Ali explains the importance of staying


hydrated, an aspect of diet that is often overlooked on a long shift. This can be especially prevalent on night shifts, when workers are at a greater risk of dehydration. Our feelings of thirst diminish during the night, meaning we lose our natural prompts to drink water.


If you are struggling to understand why you might feel fatigued and are constantly fighting classic fatigue symptoms of headaches and reduced physical performance, this is the perfect tutorial to help you better understand and correct your


hydration levels. Policing can be a challenging environment, physically and mentally. With shift work and disruptive sleeping patterns considered normal, maintaining a healthy lifestyle can be a challenge. It can be all too easy to reach for an unhealthy snack in an effort to see you through your shift. But we want to challenge that habit and give you the tools and information to make the right choices.


TOP 5 TIPS TO BEAT FATIGUE WITH FOOD


In her final video, Ali provides five easy-to-follow tips designed to help you maintain a healthier lifestyle


1. Develop an eating pattern that fits with your shift work routine: A recommended approach is to have your main meal before you start your night shift. This will fuel you through the majority of your shift and should follow general healthy eating principles. Aim to include a wholegrain carbohydrate, a lean protein source, and a variety of fruit and vegetables.


2. Avoid large meals between midnight and 6am: Instead, have smaller meals and healthy snacks, such as low calorie, protein- rich options. Try hard-boiled eggs, yoghurt pouches and low-fat cheese snacks.


3. Avoid ultra-processed foods, fried foods, or foods high in sugar or saturated fat: Unless you are well


accustomed, spicy foods are not recommended. At night, our bodies are designed to be resting and recovering, and not digesting food, so anything that sits heavily can feel uncomfortable and lead to digestive complaints or nausea.


4. Batch-cook and freeze meals in individual portions for days when you are lower in energy: Use rest days to do your grocery shopping. Stick to simple recipes, so food preparation is easy and time-efficient.


5. Consider Vitamin D supplements all year round: This is because of a reduced exposure to sunlight for shift-working officers and staff. Vitamin D is also linked to improved immunity and bone health.


57 | POLICE | JUNE 2023


Page 1  |  Page 2  |  Page 3  |  Page 4  |  Page 5  |  Page 6  |  Page 7  |  Page 8  |  Page 9  |  Page 10  |  Page 11  |  Page 12  |  Page 13  |  Page 14  |  Page 15  |  Page 16  |  Page 17  |  Page 18  |  Page 19  |  Page 20  |  Page 21  |  Page 22  |  Page 23  |  Page 24  |  Page 25  |  Page 26  |  Page 27  |  Page 28  |  Page 29  |  Page 30  |  Page 31  |  Page 32  |  Page 33  |  Page 34  |  Page 35  |  Page 36  |  Page 37  |  Page 38  |  Page 39  |  Page 40  |  Page 41  |  Page 42  |  Page 43  |  Page 44  |  Page 45  |  Page 46  |  Page 47  |  Page 48  |  Page 49  |  Page 50  |  Page 51  |  Page 52  |  Page 53  |  Page 54  |  Page 55  |  Page 56  |  Page 57  |  Page 58  |  Page 59  |  Page 60