“If you are going to be in this career field you live, eat and train like a professional athlete.”
Good people, what is up 911 BCP Family?
I hope this finds you all well and killing it in life. Life is meant to be tackled with Power, Purpose and Positivity!
I want to talk about on duty eating and dietary habits. From my 15 years on the ambulance, health and mental issues, and a piss poor diet became as common as the sun rising. I had the absolute worse diet known to man when I was on the ambulance full time. It consisted of fast food, caffeine, sugar, more caffeine and fast food, not in that particular order. It is no wonder that I ended up in the cath lab at a whopping 30 years old. How can we mitigate these poor eating habits on duty? Not go to work…. I wish, hello retirement at 35. Low carb for on duty is the best answer.
In a world inundated with fad diets, hacks, and quick fixes, a low carb meal plan while on duty will keep you at maximum efficiency long into your 15th call of the shift. Now, do not mistake that statement to mean that carbs are bad. Our issues in emergency services are the amount and type of carbs we intake during a work hitch. The carbs that are not burned as fuel, get stored as fat for later use. We aren’t near as physical as we think we are at work, especially active enough to burn off all the carbs we digest. Hours of our shifts are performed sitting in a patrol car, behind a desk console, on the rig or bus just chilling, and eating.
There are Good carbs (Complex) and Bad Carbs (Simple). Complex carbs are you long form energy due to the metabolism rate as compared to simple carbs. Your simple carbs give you a quick boost, but they are gone as fast as they come. Leaving you with mood swings, cravings and a whole host of other problems. Complex carbs are where it is at because it will give you true energy for longer. We want a good complex partner who will stay with us for the long run; not a hit it and quit it lot lizard at a local truck stop. With simple carbs like candies, refined breads, sodas, and sugar your blood sugar increases rapidly, insulin kicks in to counter balance, enter in post sugar crash. This type of diet plays havoc on your body and mind.
Good Carbs: Fruits, vegetables, nuts, beans. (Think outer ring at a grocery store.)
Bad Carbs: Soda’s, baked treats, white bread, white sugar, white flour, packaged cookies, fruit juices, breakfast cereal, and candy.
Now, before you roll your eyes again, this isn’t as hard as it seems. We want to minimize sugar spikes and those post insulin blues, and optimize brain function. Brain fog has gotten us all at one point or another. Believe it or not, we are not supposed to feel as if the Reaper is slowly dragging our souls from our body after we eat. With stress levels being high, poor sleep habits, and a fast paced shift we need to be putting 83 premium fuel into our bodies. Sugar is the devil (In Bobby Bouches mamas voice.) Is causes systemic inflammation throughout the body, stresses the pancreas and causes brain fog. Our digestion is already hindered during a shift due to the sympathetic response, so we need to take it easy with the food. Natural, whole foods that will fuel us properly for a shift and digest easy. We all are severely addicted to simple sugars. Over 50% of society is pre-diabetic, type I or type II diabetic.
My go to breakfast: Red potatoes with minced garlic in a skillet with olive or avocado oil, peppers, tomatoes, and spinach. You can add an egg and avocado for some healthy protein and fats. I spice mine up with hot sauce.
Snacks: Fruit, Almonds, walnuts, cashews, boiled eggs, veggies and hummus.
Lunch: Lean grass fed meat, healthy serving of vegetables, salads.
Dinner: Lean grass fed meat, whole grain rice, sweet potatoes, veggies, salad.
4th meal: Nuts, natural dairy free dark chocolate. Trail mix, natural chemical free beef jerky,
You can tweak this to your taste buds of course. During a shift, if the majority of your calories come from healthy fats, and proteins you will feel more energized, think clearer, and be more level headed. I tell all of my clients to hug the ring of the grocery store. If we are more mindful of our food choices on duty, this will spill over into our private lives.
If you would like more information or are struggling with eating habits reach out to us today for a free 30 min consultation. We can guide you through the complex maze that is diet and nutrition.
911BuddyCheck@gmail.com or 205-356-2861
Some meal ideas:
Sleep deprivation is an accepted danger within our career field. Emergency service providers wear sleep deprivation like a twisted badge of honor. I am as guilty as anyone with this. Early in my career I worked 48's, 96's, and 100 plus hours straight with little to no rest. I did not really know any better, because everyone was doing it. I was under the misguided impression that being sleep deprived was one of those things we just did. We fueled on cheap truck stop coffee, caffeine pills, (prior to energy drinks) and tobacco. On a many of occasions my partner and I would swap transports and I would be driving with the air on full blast, and my head out the window in the attempt to get us to the hospital alive. We would go for days, transport after transport, no rest, no shower and little to eat or drink. I thought getting a .99 cent hot dog and free 32 oz drink at the gas station was the normal menu for a broke EMT making $7.44 an hour. Little did I know, I was setting my self up for a career of health and mental issues, as well as one hell of an addiction problem.
Fast forward 15 years... As the nurse turned on the electric razor to shave my groin, prior to the cath lab team inserting a metal wire that would eventually be guided into my left anterior artery in my heart; I asked myself how did this happen? Ignorance is bliss I suppose... Once I took a step back and took an honest look at my life style habits and work life, it all made sense. I was to blame. My health was a direct result of my actions, and all actions have consequences. So where did my health go wrong? Where did I get off the tracks? Ahhhh, yes. My sleep sucked!
Sleep deprivation and poor sleep habits have a significant increase in all cause mortality. (NCBI PMC2864873) Point blank, it is killing you all quickly, yet is widely accepted, as well as encouraged within our career field. EMS is the only career field that doesn't have shift limits and time limits on it's providers. I went on auto pilot for years, most of which I don't even remember. Days ran together, brief flashes of memories tied together with caffeine. Why if this practice is so dangerous, and has a laundry list of detrimental health affects, is it so widely accepted? Once again, ignorance is bliss. Providers are shamed if they dare utter the words, "I am sleepy" or "I need a break." All the majority of management sees, is a bunch of mindless followers tirelessly deploying into the night amidst the repetitive sounds of sirens and horns. Need you mobile on the one, still wretches my soul and haunts my dreams. Unit 702, need you mobile. AAAAAHHHHHHHH, shoot me.
Let's us talk for a second on the mental health effects of sleep deprivation alone. We can visit the physical, spiritual and emotional another day. We are more susceptible to post traumatic stress, depression and anxiety when we are sleep deprived. We are 900 times more likely to have suicidal ideations when we are sleep deprived. After roughly 16 hours of no sleep and at a constant sympathetic state, we have the same effects as a blood alcohol of .08. Hell, just let us drink on duty. Studies have shown that the average human can only consciously process so many decisions before becoming decision fatigue. Add adrenal fatigue, poor diets and lifestyle habits, you have a recipe for a nice little disaster. The majority of emergency workers are ticking mental and physical time bombs, just waiting to explode.
Our bodies need rest, plain and simple. During sleep is when the body rejuvenates, grows and recovers. When we do not give the body time to rest, it starts to break down. Sleep is vital for optimal cellular rejuvenation and function. yet we blow it off likes it is nothing. Our serotonin and melatonin productions decreases, our other hormones decrease and we have the audacity to ask why we don't feel good. We get grumpy, we aren't firing on all cylinders and a lack of sleep literally dumbs us down. We cannot function on no sleep. We get pissy and snappy, and get reported by local er's for blowing up on a nurse or patient. When we get written up, we should just sign it "Sleep deprived." We are unable to effectively control ourselves when we are sleep deprived. Sleep issues put the emergency workers at a greater risk for serious health issues such: heart disease, heart attacks, heart failure, irregular heart beats, high blood pressure, strokes, diabetes and whole other slew of fun things. Not to mention the sexual dysfunctions that follow sleep deprivation,
I always feel the need to shed light on the safety issues of sleep deprivation, especially getting behind the wheel of a vehicle and driving at high rates of speed with the sleep equivalent of about 4 beers in our bodies. Emt's and medics are killed every year in accidents where sleep deprivation was a direct cause. Sleep is a miracle drug that is given to us by the proverbial God's. Why must we take is for granted?
Sleeping Well Benefits?
1. Heart Health! Without it, well ya know.
2. Cancer Prevention, because cancer sucks!
3. Stress Reduction! Self explanatory
4. Reduces Inflammation. Systemic inflammation leads us down a delirious road in health.
5. Keeps you more alert.
6. Memory improvement.
7. Weight Loss.
8. Makes you smarter, some of you need that, including myself.
9. Reduces mental health symptoms.
10. Helps the body repair itself.
If you'd like more info on hacking and improving your sleep, hit us up at 911BuddyCheck.org! We can help improve your sleep and health!
I cannot stress enough how important sleep is to any emergency provider. We have accepted an arrogant lie in our career field that sleep deprivation is ok, it's not! I could talk for hours on the detrimental effects of sleep deprivation. Shift work increases all cause mortality, and night shift is even more dangerous. All of the bodies repair and growth processes happen at night. If you do have to work nights, 24's, or any variation of shift work; I have some sleep hacks to help optimize your sleep.
1: Limit day time naps to 30 mins, preferably before 3 pm. I struggle with this one honestly, especially when working on the helicopter, but we all have our vices, lol.
2: Avoid caffeine after noon. 100 mg of caffeine can still be present in our system after 12 hours with just 200 mg. Some people are more sensitive to caffeine than others. Caffeine is a pretty bad drug for people who are sleep deprived and have taxed adrenal glands, but I will leave that for another day.
3: Stay away from foods that cause indigestion. You should typically not eat 3 hours prior to going to bed. Indigestion is obviously uncomfortable, as well as harmful to your esophagus. When you go to bed on a full stomach, your body utilizes the energy it would use to recover and grow to digest and process food. So basically, your body doesn't rest even though you are asleep.
4: Get at least 15 mins of sunlight everyday! Vitamin D is so crucial for optimal health and sleep. Well over 50% of emergency service workers are Vitamin D deficient.
5: Exercise at least 5 hours prior to going to sleep. There are varying studies on this, but the majority say to work out in the morning time. When we work out our cortisol and adrenaline levels elevate among a myriad of other processes. So, workout in the am, rest in the evening.
6: Get OFF of Electronics an hour prior to sleepy time. Blue light from our devices is detrimental to our health, in many ways. Blue light increases dopamine in the brain, waking you up even more. If you must use electronics, use blue light blockers and light filters for your devices. Also, stay off of social media. You don't need the social media drama right before bed. You want to be parasympathetic prior to sleep.
7: Develop a nightly routine. Hot baths, reading, stretching, etc. Helps you unwind, and relax. Get into the meditative mindset.
8: On off days and nights, try to strive to go to sleep at the same time. Develop a sleep time routine.
9:Breathing techniques are an unharnessed super power! We have the ability to harness the power of the parasympathetic nervous system. Our feed or breed, post orgasm nervous system. Box breathing, ujjiayi breathing, and even the Wim Hoff method are phenomenal tools prior to going to sleep. Get high on your own supply.
10: Use your bed for Sleep and Sex only. Do not work, watch tv or anything else in your bed. Trust me. Beds are for sleeping and f***ing.
11: Get the room dark as sin! Use blackout blinds, unplug ANY lights in the room. Even the little lights on your tv can interrupt your sleep. Like your hater shades, block out that light!
12: Unplug or install a kill switch on your wifi modem. Believe it or not, our devices emit a lot of energy and radio waves. These can affect your sleep in a bad way, so unplug at night.
13: Turn your device on airplane mode. You are not the damn president, it can wait until the morning. No Excuses. Seriously, you are not that important.
14: Kick the pets out of your bed. This is yet another one I struggle with because our pets our like our kids. Every time the dogs moves I feel it and it wakes me up.
15: Make sleep your non negotiable priority. Invest in comfortable sheets, mattresses, pillows, sleep aides, etc. We spend a majority of our lives asleep, make it count.
If you would like more info on hacking your sleep, hit me up at email@example.com or on Facebook at 911 Buddy Check.
Yall Be Legendary today!