STAYING HEALTHY when you work away
If you’re about to head off to your first mine site, here are a couple of dietary issues to bear in mind:
1. In searing temperatures your body can lose up to one litre of water an hour.
2. Self-control is essential when you're faced with a daily smorgasbord in the mess hall.
Naturally, not everyone on every mine site is going to sweat one litre of water every hour - it will vary greatly depending on the climate, the kind of work you do and exactly where you do it.
Most mining companies have fitness-for-work policies that spell out issues such as dehydration, but just to reinforce the message: try to drink a glass of water with breakfast, lunch and dinner and top up between meals.
Get into the habit of carrying a water bottle with you at all times and refill it regularly. Go easy on high-sugar cordial, juice, energy and soft drinks and also try to avoid alcohol and caffeine, as they can make you more dehydrated.
Water has many health benefits: it reduces hunger pangs; it boosts your energy levels and curbs fatigue and stress; it alleviates some headaches; it improves the appearance of your skin; and it can also help to reduce blood pressure and the likelihood of ailments like kidney stones.
Now to food. We get quite a few enquiries about whether mine sites cater for people with specific dietary requirements. Our advice is to speak with your HR contact before your first roster, and kitchen teams when you arrive. You'll probably be surprised by the variety on offer at most sites, where healthy eating is increasingly encouraged.
As a general rule, Adelaide fitness coach Mareike Bout suggests the 50:25:25 rule when you're serving yourself from the mess hall bain-marie: fill half your plate (50 per cent) with salads and vegetables; one quarter (25 per cent) with protein such as meat and cheese; and the other quarter (25 per cent) with carbohydrates such as bread, pasta and potatoes. Be careful with your portions. Choose a smaller plate and select a meal rather than a bit of everything. Stop when you feel full.
For smoko (work breaks) opt for fresh fruit, yoghurt, muesli bars or a sandwich, and restrict sugary foods like biscuits or cake.
And finally, a few tips if you're trying to keep off the calories: banish bread; eat slowly; fill up on soup, salads and vegetables; stick to lean proteins such as white chicken meat and fish; go easy on the gravy; and finish with fruit.
The above information is provided by “Mining Families Rock – Your complete guide to healthy relationships, happy kids and a household that works”. Miningfm.com.au
Take advantage of the camp fitness facilities.
Gyms are becoming more of a minimum standard in mining camps and most now have additional activities like tennis and basketball courts, and even swimming pools.
Make time for your health – Days/Nights can be long on site but strive to put time aside to look after yourself when in camp. Set personal or crew health challenges and goals.
As a general goal, aim for at least 30 minutes of moderate physical activity every day. If you want to meet specific fitness goals, you can seek advice from a fitness professional to accommodate your specific needs.
Not only is staying active good for you physically but also mentally. It’s also a great way to bond with your workmates outside of the workplace and there’s nothing like a little healthy competition for site bragging rights.
Look after yourself by making health a priority.
Brad Eveleigh – HSS Manager
