HSW 97: Becoming a Healthy Shift Worker with Roger Sutherland.

A healthy shift worker – myth or a reality?

In today’s episode, we discuss this exact topic with Roger Sutherland who has been a police officer for over 35 years, and is part of an emergency services family with a son, daughter and partner who also work 24/7.

Some of the things that we discuss include:

  1. Roger’s heart-warming story of how he wanted to become a police officer since he was 2-years old.
  2. Some of the health struggles he faced later in his career including being crippled in pain from Sacroiliitis, and what he did to overcome it.
  3. How years of poor dietary choices, sedentary behaviour and undervaluing his sleep would have been a contributing factor in the development of his poor health and chronic pain.
  4. What made the most significant change in his health when he began to prioritise it?
  5. What is LISS training, and how it has helped him to incorporate exercise and movement into his lifestyle, without adding additional stress to his body – especially when on the night shift.
  6. How a shift in mindset played a pivotal role in helping him to transition from being an unhealthy shift worker, to one that is now healthy.

Links mentioned on the podcast:

Roger’s Instagram Account – https://www.instagram.com/roger_suth/
Roger’s A Healthy Shift Instagram Account – https://www.instagram.com/a_healthy_shift/
The Oura Ring – https://ouraring.com/

Sleep Loss and Glucose Regulation.

This is why shift work and a diet high in refined and processed sugars is not a good mix.

Results published in The Journal of Clinical Endocrinology & Metabolism identified how just one night of sleep deprivation caused a 40% reduction in the body’s ability to handle glucose.

What does this mean?

Quite simply, when you don’t get enough sleep, your body struggles to keep your blood sugar in check

Given consistently elevated blood sugar can damage blood vessels and contribute to cardiovascular disease and Type 2 Diabetes … shift workers need to know this stuff!!

Unfortunately it becomes a bit of a Catch-22.

When we’re sleep deprived, our body screams out for sugar, because the brain is seeking out a source of energy to help it to function and remain alert.

But too much sugar – AKA donuts, cakes, biscuits, energy drinks etc, (in lieu of sufficient amounts of protein, healthy fats and fibre), can lead to blood sugar dysregulation and inflammation.

So please be mindful of your sugar intake whilst working 24/7 – not just from a weight gain perspective, but to help reduce your risk factors for developing other chronic health conditions such as Type 2 Diabetes and Cardiovascular Disease.

Audra x

HSW 92 – Live Event in Brisbane!

Are you a shift worker living in Brisbane or know someone who is?  If so, this podcast is for you!

In conjunction with the launch of my new book Too Tired To Cook’, I’m super excited to announce my first ever Healthy Shift Worker Live Event in Brisbane, which is open to the general public!

What does this mean?

It means that ANYONE who works shift work in Brisbane can attend.

So if you work in healthcare (nurse, doctor, veterinary medicine), transport & logistics (train driver, aviation worker, ship crew, truck driver), manufacturing, hospitality (hotel, casino or cafe worker), emergency services (police, fire, ambulance), security – or any other occupation that I’ve missed … and you’ve been struggling with this whole shift working lifestyle – then this event is for YOU.

Titled “Better Sleep & Nutrition for Shift Workers”, this event is a version of the Healthy Shift Worker Seminars that I’ve been delivering to shift working organisations all over Australia.

WHEN – Friday the 29th November 2019, from 7:30-9 pm.

WHERE – Toombul Shire Hall, Brisbane QLD

I’ve lost count of the number of times people have come up to me after a seminar and said “Audra, where were you when I needed you 20 years ago?!”

So if you (or members of your workplace) are wanting to gain invaluable tools and strategies to improve your sleep and nutrition whilst working 24/7, (amongst a whole host of other things like weight loss, stress relief etc) – then tune into this episode to learn more about the event.

To book your tickets CLICK HERE and I look forward to seeing you there!

Fruits & Vegetables – Why They Are A Shift Worker’s Best Friend.

We should eat more fruits and vegetables! We’ve heard it all before, but why are they specifically good for shift workers, or why are they a shift worker’s best friend?

Well before I get into the nuts and bolts of it I think it’s important to understand that a staggering 96 percent of Australian adults are not consuming the recommended 5 servings of vegetables and two servings of fruit per day.

Given we live in a country that has an abundance supply of fresh produce, it’s a pretty woeful and somewhat embarrassing statistic.

In fact, depending on which part of the world you live, those statistics may be similar to where you reside too.

So why are they so important – especially if you work 24/7?

There are many reasons, but these are my Top 2 recommendations as to why you need to be incorporating more fruits and vegetables into your diet if you work irregular hours:

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HSW 89 – A Book For Shift Workers!

It’s finally here.

A book exclusively for shift workers!

After many years of writing on and off, my new book – ‘Too Tired To Cook:  The Shift Worker’s Guide To Working (and Surviving) In A 24/7 World’ has finally hit the stores of global online book retailers, along with being distributed within bookstores around Australia.

In this podcast episode, tune in to hear all about the book, why I wrote it and what it’s all about – along with some of the 5-star reviews and feedback from people who have already read it since it was first launched just a few short weeks ago.

One thing I do want to make mention is that this book is written very much from the heart, as my soul intention for writing it was to make a difference to the health and wellbeing of some of the most misunderstood people on the planet – those being shift workers.

To purchase your copy click on the ‘Shop’ tab above, or if you live in my home town of Brisbane, head on down to Riverbend Books in Bulimba as they are now stocking it in their store too!