b'Its important to note that the specific nutritional needs of O P E R A T I O N S fire fighters may vary based on individual factors such as age, R O U T I N E gender, weight and level of physical activity. Therefore, its recommended to consult with a registered dietitian to develop a personalized nutrition plan.According to the U.S. Centers for Disease Control and Prevention, alcohol use is a leading cause of, and a contributing factor in, many forms of cancer. Over time, excessive alcohol use can lead to the development of chronic diseases and other serious problems including high blood pressure, heart disease, stroke, liver disease, digestive problems, and cancers of the breast, mouth, throat, esophagus, liver and colon. Limit alcohol consumption to no more than one drink per day for women and two drinks per day for men.SLEEP HYGIENESleep hygiene is important for fire fighters because adequate sleep helps to improve physical and mental health, cognitive BASIC NUTRITION function, reaction time and overall job performance. Poor sleep Maintaining a heart-healthy and balanced diet is essential tocan lead to decreased alertness, reduced decision-making reduce the risk of cancer and other diseases, and to keep theabilities, and increased risk of injury or accidents on the job. body functioning optimally. This can be achieved by consumingTherefore, practicing good sleep hygiene helps to ensure that fire whole foods that provide necessary nutrients, avoidingfighters are well-rested and able to perform their duties effectively processed foods and incorporating a variety of vegetables intoand safely.meals. While the nature of the fire service can make it challengingFire fighters often work long shifts of 24, 48 or more hours, to stick to a regular eating schedule, aiming to have a well- which can have negative effects on their health and contribute balanced breakfast and timing meals to occur around middayto irregular sleep habits. As recommended by the National and early evening can be helpful. Choosing low-sugar snacks andInstitute of Occupational Safety and Health (NIOSH), fire fighters staying hydrated by drinking adequate amounts of water also canshould focus on getting plenty of rest while off-duty and practice promote better overall nutrition and well-being. good sleep hygiene, rather than exacerbating potential health The IAFF recommends that fire fighters follow a balancedhazards by going without sleep or limiting the opportunity to get and heart-healthy diet that provides adequate amounts ofadequate rest when available.macronutrients (carbohydrates, proteins and fats), micronutrientsAdditionally, working long and irregular hours can lead to (vitamins and minerals) and fluids. Here are some basic nutritionpoor nutrition, lack of physical activity and other unhealthy guidelines recommended by IAFF: habits. This can result in a range of health problems, including Carbohydrates: Carbohydrates provide energy to the bodyobesity, heart disease, diabetes and digestive issues.and are essential for fire fighters who need to perform physicallyStrategies that fire fighters can use to mitigate the negative demanding tasks. Complex carbohydrates such as wholeeffects of shift work on their health and well-being include:grains, vegetables and fruits are recommended over simpleMaintaining a healthy sleep routine: Fire fighters should aim carbohydrates such as sugar. to maintain a consistent sleep schedule and establish a bedtime Proteins: Proteins are important for muscle repair androutine that helps them relax and wind down before bed.growth. IAFF recommends that fire fighters consume lean proteinEating a balanced, heart-healthy diet: Fire fighters should sources such as chicken, turkey, fish, beans and nuts. try to eat a balanced diet that includes plenty of fruits, vegetables, Fats: Fats provide energy and help the body absorb certainwhole grains and lean proteins. Eating regularly and avoiding large vitamins. IAFF recommends that fire fighters consume healthy sources of fats such as olive oil, avocado, nuts and seeds, and limit saturated and trans fats found in fried and processed foods.Micronutrients: Vitamins and minerals are essential forA sleep quality study by the the proper functioning of the body. IAFF recommends that fireUniversity of Washington fighters consume a variety of fruits and vegetables to ensure they are getting an adequate amount of micronutrients. found that the number of Hydration: Fire fighters need to stay hydrated to perform atnights on shift in the previous their best. IAFF recommends drinking water regularly throughout the day and consuming sports drinks during intense physical30 days is associated with activity to replace lost electrolytes. an increase in off-shift sleep disturbances.24'