Tag: health and wellbeing

HEALTHY SOCIAL MEDIA HABITS

Posted on by Nicki Davies

Social media has a key role to play in today’s modern world. So let’s take a closer look at the importance of developing healthy social media habits.

Disclaimer: This information is general in nature and does not take into account your personal situation.

POST WITH CARE AND THINK BEFORE YOU SHARE

Social media has a key role to play in today’s modern world. It lets us connect with each other any time and anywhere. On the flip side social media can have a negative effect on our health and wellbeing. Therefore, it’s important to develop some healthy habits around our social media use such as setting daily limits, and:

  • Not checking your social media accounts as soon as you wake up, or
  • Measuring your success by the number of new likes or followers

TIP: Get the most out of social media by following people that have a positive effect on you. Also finding content that informs, inspires and makes you smile.

SOCIAL MEDIA AND LOOKING FOR WORK

Social media is a great way for job seekers to stay up-to-date with the latest opportunities. But while it’s a popular way for recruiters to engage with their talent pool, social media can trip you up if you don’t follow some basic protocols including (but not limited to):

  • CENSOR YOURSELF: Make sure your posts portray you in a positive light, just in case a potential employer searches your name.
  • UNDERSTAND SETTINGS: Be savvy with your privacy settings and know exactly what information people can see about you online.
  • BE SECURE: Keep your passwords secret and accounts secure and avoid your account being hacked by a prankster friend.

REMEMBER: The internet has a long memory, so if you’re applying for work it’s always a good idea to Google yourself and see what pops up.

SOCIAL MEDIA AND YOUR JOB SEARCH

When used properly, social media can be a great tool to help in your job search and stay up-to-date with everything your recruitment agency has to offer. Keep great opportunities coming your way by checking out Labourpower’s social pages, including Instagram, Facebook, and LinkedIn!

MORE TIPS FOR HEALTHY SOCIAL MEDIA HABITS
  • ENGAGE WITH PURPOSE: Know exactly what you want to achieve before you login e.g. connecting with friends and loved ones, looking for a job, or staying up-to-date with events happening in your local area.
  • REMEMBER – REAL LIFE ISN’T PERFECT: Try not to follow accounts that make you feel envious or inadequate. Keep a sense of reality and avoid comparing your normal life to other people’s holidays.

FINALLY: Organisations such as Beyond Blue have valuable tips on how to manage social media in a positive way. Visit their website for more information www.beyondblue.org.au

 

WELLNESS GOES 24/7

If you or someone you know needs help, it’s important to speak to your Supervisor, Labourpower Representative or Labourpower HR.

Labourpower values your health and wellbeing and is committed to wellness in the workplace. We are proud to partner with Workactive to bring you safety and wellbeing programs throughout the year.

Look out for our regular Toolbox Tuesday and Wellness Wednesday posts on Facebook, LinkedIn and the Labourpower website.

 

 

COPING DURING THE FESTIVE SEASON

Posted on by Nicki Davies

It’s the festive season which can be a fun time for some but a stressful and challenging time of year for others.

Shift workers often find themselves working around the clock and missing out on time with loved ones.  While COVID-19 has added another level of chaos with many missing out on those catch-ups planned with family and friends to celebrate.

This year it’s more important than ever to make sure that you’re looking after your health and wellbeing.

SELF-CARE
  • Make sure that you prioritise your wellness by eating healthily, drinking lots of water, exercising regularly and getting enough sleep
STAY-CONNECTED
  • If you can’t spend time with friends and family in person, make sure you find other ways to stay connected such as a phone message or a video call (Facetime, Zoom etc)
CHANGE YOUR EXPECATIONS
  • Avoid putting pressure on yourself to create the perfect celebration and instead change your expectations. It’s okay to say no to events or to arrange a special catch-up on another day.
SPEND TIME OUTDOORS
  • Studies show that spending time outdoors can have a positive impact on mental health. Go for a walk, have a picnic in a park, spend time at the beach (and don’t forget your sun protection)
GET SUPPORT
  • If you’re feeling alone or lonely, it’s important to reach out and talk to someone.

The mental health professionals at Beyond Blue’s Support Service are available over the holiday period 24/7 on 1300 22 4636. Also, they are available via online chat (3pm-12am AEDT) or email responses (within 24 hours). There are also other services to contact for support over this time if you need someone to talk to.

Sources:

 

WELLNESS GOES 24/7

If you or someone you know needs help, it’s important to speak to your Supervisor, Labourpower Representative or Labourpower HR.

Labourpower values your health and wellbeing and is committed to wellness in the workplace. We are proud to partner with Workactive to bring you safety and wellbeing programs throughout the year.

Look out for our regular Toolbox Tuesday and Wellness Wednesday posts on Facebook, LinkedIn and the Labourpower website.

 

 

SURVIVING THE 2020 SILLY SEASON

Posted on by Nicki Davies

Tips for surviving the 2020 silly season in what has already been a challenging year. 

Disclaimer: This information is general in nature and does not take into account your personal situation

GOOD HEALTH AND GOOD CHEER AT THE END OF THE YEAR

It’s been a year like no other, with plenty of people keen to see the back of 2020. But before we look forward to a new year, we need to survive the silly season, and that means taking time to look after our health and wellbeing:

  • The number one rule for the festive season has to be everything in moderation
  • Keep this top of mind and it will help you maintain a healthy balance.

IMPORTANT: If you do get to enjoy an end of year function with work colleagues remember that on-site company rules and policies also apply to events held off-site too.

NEW ALCOHOL GUIDELINES

New national guidelines recommend that to reduce the risk of harm from alcohol-related disease or injury, healthy men and women should drink no more than 10 standard drinks a week and no more than 4 standard drinks on any one day. So it’s important to know your standard drinks:

  • 285 ml of full strength beer – 4.9% alc/vol
  • 425 ml of light beer – 2.7% alc/vol
  • 100 ml of wine -13% alc/vol
  • 30ml of spirits (e.g. vodka, gin, whisky) – 40% alc/vol

IMPORTANT: The less you drink, the lower your risk of harm from alcohol. For more information about the new Australian guidelines visit https://www.nhmrc.gov.au/health-advice/alcohol

TIPS TO MAINTAIN GOOD HABITS

Firstly, start the day with a healthy breakfast (check out our Breakfast Benefits  post for tips of what to eat).

Also, go easy on the alcohol (try alternating each alcoholic drink with water).

In addition, try to stick to an exercise routine throughout the silly season.

If you do get to enjoy a party or two, always be careful with your social media posts. Tagging people in photos or videos that they don’t know about or posting drunken antics online may not seem like such a good idea the next day

Finally, remember to manage the silly season at a pace that works for you. At the end of the day, the most important thing is to look after your own physical and mental health and wellness.

SURVIVING THE 2020 SILLY SEASON AND COVID-19

If you are able to enjoy some end of year festivities with friends or colleagues, don’t forget to follow COVID-19 safety protocols, including:

  • Good hygiene practices
  • Social distancing, and
  • Wearing a face mask when required.
WELLNESS GOES 24/7

Labourpower values your health and wellbeing and is committed to wellness in the workplace. We are proud to partner with Workactive to bring you safety and wellbeing programs throughout the year.

Look out for our regular Toolbox Tuesday and Wellness Wednesday posts on Facebook, LinkedIn and the Labourpower website.

 

 

DRINKING WATER: THE IMPORTANCE OF HYDRATION

Posted on by Nicki Davies

Drinking water is often the most convenient and cheapest way for you to stay hydrated and rehydrate. 

Disclaimer: This information is general in nature and does not take into account your personal situation

DRINKING H2O IS THE WAY TO GO

The body is made up of 50 to 75 per cent water, and as it can’t store water, you need fresh supplies every day. Most tap water in Australia contains fluoride that helps prevent tooth decay. Water is also a great choice for your health and hydration as it has:

  • No sugar
  • No carbohydrate

Drinking water on a regular basis helps keep you hydrated so that you stay more energised and awake.

HYDRATION AND WHY IT’S SO IMPORTANT

Good hydration is essential for good health and plays a key role in how your body functions each day. Dehydration can also affect your alertness which in turn can lead to mistakes, especially when you’re using machinery and sharp objects. If you don’t drink enough water, you might experience signs of dehydration including (but not limited to):

  • Confusion
  • Dark urine
  • Dizziness
  • Headache
  • Loss of appetite
  • Muscle cramps
  • Thirst or dry mouth
  • Tiredness

IMPORTANT: Keep an eye out for your co workers when working in hot conditions or physically demanding roles as they may not know they are getting dehydrated. 

TIPS TO HELP YOU STAY HYDRATED

Drink plenty of water instead of sugary drinks like energy drinks, soft drinks or cordial.

Have a reusable water bottle with you during the day that you can refill, or keep a spare water bottle around (especially during hot days and/or when working in physically demanding roles).

Try to get into a water drinking routine. For example, drink water when:

  • You wake up
  • At breakfast, lunch and dinner,
  • Also, when you go to bed

Also, remember that you will have access to a tap or water cooler at every work site.

MONITOR YOUR URINE

Finally, the NSW Health Urine Colour Chart is a useful resource to help give you an idea of whether you are drinking enough water.

WELLNESS GOES 24/7

Labourpower values your health and wellbeing and is committed to wellness in the workplace. We are proud to partner with Workactive to bring you safety and wellbeing programs throughout the year.

Look out for our regular Toolbox Tuesday and Wellness Wednesday posts on Facebook, LinkedIn and the Labourpower website.

 

 

EATING A HEALTHY DINNER: FUEL YOUR BODY – PART 6

Posted on by Nicki Davies

 

Eating a healthy dinner helps make you feel good and complete your food intake for the day.

Disclaimer: The following information is general in nature and does not take into account your personal situation

A HEALTHY DINNER IS ALWAYS A WINNER

Eating a healthy dinner that provides a well-balanced meal is important to:

  • Unwind after the challenges of your day
  • Provide your body with the energy and nutrients it needs
  • Reduce your risk of diet-related chronic diseases

Tip: Try making small, practical changes at dinnertime with healthy meal recipes that work for you.

GOOD FOOD EQUALS GOOD MOOD

Meals that include wholesome foods have been shown to boost your mood as well as your overall health. Aim for a healthy dinner plate with a balance of items from different food groups that includes:

  • ¼ plate of lean protein e.g. meat, fish, chicken, tofu
  • ¼ plate of healthy carbs e.g. brown rice, pasta, potato, sweet potato
  • ½ plate of veggies e.g. leafy greens, asparagus, broccoli, brussels sprouts, baby corn, carrots, capsicum, celery, cucumber, eggplant, sugar snap peas, tomatoes

Tip: If your schedule means a late dinner, make healthy food choices and aim to eat a lighter meal

Check out other posts in our Fuel Your Body series for tips about healthy food choices, such as breakfast, lunch, snacks, shift work – tips for healthy eating and food labels.

TIPS FOR EATING HEALTHY DINNERS

Firstly, planning your dinners in advance will make your shopping easier.  Also, it will help you manage your budget and ensure dinners give you the nutrients you need. In addition:

  • Include three to four foods from different food groups
  • Cook large amounts and freeze some individual portions to eat later
  • Stock your pantry with some basics that let you whip up an easy meal on busy nights
  • Check out your local supermarket for quick and healthy meal ideas with free cookbooks available in-store and recipe ideas on their websites
  • You can also find lots of health recipes online by searching “easy healthy dinner ideas”

For further information visit: eatforhealth.gov.au/ or health.gov.au/health-topics/food-and-nutrition

 

WELLNESS GOES 24/7

Labourpower values your health and wellbeing and is committed to wellness in the workplace. We are proud to partner with Workactive to bring you safety and wellbeing programs throughout the year.

We look forward to bringing you more health and wellbeing tips as part of our FUEL YOUR BODY series.

Look out for our regular Toolbox Tuesday and Wellness Wednesday posts on Facebook, LinkedIn and the Labourpower website.

 

 

FOOD LABELS: FUEL YOUR BODY – PART 5

Posted on by Nicki Davies

 

Food labels contain lots of useful information that can help you make healthy choices about the food you eat. 

Disclaimer: The following information is general in nature and does not take into account your personal situation

HOW TO BE ABLE TO CHECK YOUR FOOD LABELS

Learning how to interpret labels on packaged food can help you include healthier food in your diet. When shopping for food the most useful things to pay attention to on the labels are the:

  • Nutrition information panel
  • Ingredients list
INGREDIENTS LIST

The ingredients list details all food products listed from largest to smallest by weight. You can use this to check the first three ingredients for items high in:

  • Saturated fat
  • Sodium (salt), or
  • Added sugar
ALLERGENS ON FOOD LABELS

Food labels are helpful if you have a food allergy or intolerance. The main foods or ingredients that  can cause severe adverse reactions must be declared on the label no matter how small the amount. Common foods that may cause allergies include:

  • Peanuts, Other Nuts, Seafood, Fish, Milk, Gluten, Eggs, Soybeans
NUTRITION INFORMATION PANEL

Firstly, checking out the Nutrition Information Panel on labels can help you choose healthier food. Also, knowing what to look for can help you avoid unnecessary saturated fat, added salt, added sugars and kilojoules.

TIPS FOR UNDERSTANDING FOOD LABELS

Here is a brief summary of the Dept of Health’s guidelines of what to look out for on a Nutrition Information Panel to help you make healthier food choices:

  • 100g Column and Serving Size: If comparing nutrients in similar food products use the per 100g column. If calculating how many kilojoules you will actually eat, use the per serve column. Make sure you check whether your portion size is the same as the serve size
  • Energy (Represented Kilojoules): Check how many kJ per serve to decide how much is a serve of a discretionary’ food, aka junk food / sometimes food which has 600kJ (140 calories) per serve. Eat less of these if you’re trying to lose weight
  • Total Fat: Aim for less than 10g per 100g. For cheese, look for less than 15g per 100g, and for milk, yoghurt and ice cream, less than 2g per 100g
  • Saturated Fat: Less than 3g per 100g is best but aim for the lowest possible. (As a broad rule, the greater the difference between the total fat and saturated fat, the healthier a food is deemed to be)
  • Sugar: You may not be able to avoid all sugars but know what you’re consuming.  A food with less than 5g sugar per 100g is considered low-sugar (or less than 2.5g per 100ml for a drink). More than 15g per 100g is considered high sugar, especially if sugar is among the first ingredients listed
  • Fibre: Look for 3g or more per serve
  • Sodium: Choose the lowest sodium option where possible. Less than 400mg per 100g is good, and less than 120mg per 100g is best
WHERE TO FIND MORE INFORMATION

Check out the Eat for Health website where you will find  calculators to work out your daily energy and nutrient needs as well as your average recommended serves. Visit  https://www.eatforhealth.gov.au/eat-health-calculators

Finally, don’t forget to check out other posts in our Fuel Your Body series for tips about healthy food choices, such as breakfast, lunch, snacks and healthy eating for shift work.

WELLNESS GOES 24/7

Labourpower values your health and wellbeing and is committed to wellness in the workplace. We are proud to partner with Workactive to bring you safety and wellbeing programs throughout the year.

We look forward to bringing you more health and wellbeing tips as part of our FUEL YOUR BODY series.

Look out for our regular Toolbox Tuesday and Wellness Wednesday posts on Facebook, LinkedIn and the Labourpower website.

 

 

SHIFT WORK – TIPS FOR HEALTHY EATING: FUEL YOUR BODY – PART 4

Posted on by Nicki Davies

 

Shift work can disrupt your body clock which not only affects your sleep patterns but can also wreak havoc on your diet.

Disclaimer: The following information is general in nature and does not take into account your personal situation

EATING A HEALTHY MEAL CAN IMPROVE HOW YOU FEEL
  • Firstly, eating healthy food regularly makes shift work easier to manage
  • In addition, it gives you the right fuel for your body, so you have the energy you need to get you through the day

Tip: Aim to maintain a regular and healthy eating pattern throughout each day. 

WHAT SHOULD I EAT AND WHEN?

Shift work can put a strain on your body.  So, eating a healthy diet is important for your:

  • Day-to-day energy levels
  • Protecting your health, and
  • Reducing your risk of chronic illness

Avoid skipping meals, eat regularly and over a 24-hour period make sure you:

  • Firstly, aim for 3 main meals (breakfast, lunch, dinner-style meals)
  • Also, include 2-3 healthy snacks

Check out other posts in our Fuel Your Body series for tips about healthy food choices, such as breakfast, lunch  and snacks.

HEALTHY EATING TIPS FOR SHIFT WORKERS
  • Make an eating plan for the week that helps you organise food around your shifts
  • Eat lighter meals and snacks during your shift as they are easier to digest
  • Avoid high fat foods to reduce heartburn and indigestion
  • Watch the portion sizes for each meal (try not to overeat)
  • Choose healthy snacks that contain some protein
  • Avoid sugary snacks and drinks
  • Keep up your fluids and drink plenty of water
  • Limit your caffeine intake (including coffee, tea, cola and energy drinks)
  • Avoid caffeine about 6 hours before bedtime (so that you can get good sleep)
  • Avoid alcohol after a night shift
  • Eat a small meal after your shift so you don’t go to bed hungry

For further information visit: Shifting nutrition: A shift workers guide to nutrition

 

WELLNESS GOES 24/7

Labourpower values your health and wellbeing and is committed to wellness in the workplace. We are proud to partner with Workactive to bring you safety and wellbeing programs throughout the year.

We look forward to bringing you more health and wellbeing tips as part of our FUEL YOUR BODY series.

Look out for our regular Toolbox Tuesday and Wellness Wednesday posts on Facebook, LinkedIn and the Labourpower website.

 

 

HEALTHY SNACKS: FUEL YOUR BODY – PART 3

Posted on by Nicki Davies

 

Healthy snacks are an important part of healthy eating.

Disclaimer: The following information is general in nature and does not take into account your personal situation

IT’S TIME FOR HEALTHY SNACKING WHEN ENERGY IS LACKING

Healthy snacks should be eaten between meals to help ease your hunger.When you eat healthy snacks they should provide you with the:

  • Nutrients your body needs
  • Also, energy to get you through the day

People who eat well are more likely to be healthier, happier and more productive.

BEAT THE SNACK ATTACK

Processed foods are filled with carbs and sugar. Therefore, they won’t give you the nutrients you need to get through your working day. You might get a rush at first, but you’ll soon find you come crashing down.

Healthy snack choices can help you beat the slump as well as helping you to:

  • Stay energised
  • Be more productive
  • Sharpen your mind
  • Improve your mood
  • Feel engaged
  • Make better food choices
TIPS FOR HEALTHY SNACK HABITS

Nutritious snack choices help boost mental and physical performance.

Firstly, aim to pack your own healthy snacks that you can take to work each day.

Also,  create a routine by planning your snack times between meals.

Try to avoid unhealthy choices from vending machines and make sure you drink plenty of water throughout your day.

Finally, choose nutritious options that will help keep your energy levels up throughout the day, for example:

  • 40g unsalted mixed nuts + 1 rye cruskit and sliced avocado with pepper to taste
  • 1 wholegrain crispbread (such as a vita-wheat) with reduced fat cream cheese or peanut butter
  • A boiled egg
  • A small tub of high protein plain yoghurt with fresh or frozen berries
  • A slice of cheese on a rice cake

Source: https://blog.csiro.au/healthy-filling-snacks

 

WELLNESS GOES 24/7

Labourpower values your health and wellbeing and is committed to wellness in the workplace. We are proud to partner with Workactive to bring you safety and wellbeing programs throughout the year.

We look forward to bringing you more health and wellbeing tips as part of our FUEL YOUR BODY series.

Look out for our regular Toolbox Tuesday and Wellness Wednesday posts on Facebook, LinkedIn and the Labourpower website.

 

 

EATING A HEALTHY LUNCH: FUEL YOUR BODY – PART 2

Posted on by Nicki Davies

 

Eating a healthy lunch every day is important to your wellbeing and productivity. Making time for a healthy lunch gives you the energy you need to get through an afternoon of work.

Disclaimer: The following information is general in nature and does not take into account your personal situation

GET YOUR LUNCH RIGHT WITH EVERY BITE
  • Eating lunch helps reduce cravings for unhealthy snacks
  • Eating lunch helps avoid afternoon energy slumps so that you stay alert

Taking a lunch break allows your mind to rest, recharge and refocus.

EAT LUNCH EVERY DAY

Eating a healthy lunch and taking time for a lunch break at work gives your physical and mental health a boost. Studies show that taking a lunch break can directly improve your productivity for the rest of the day as well as making your working day more enjoyable.

Making time for lunch is important to your overall wellbeing. The benefits of eating a healthy lunch each day include (but are not limited to):

  • Improves physical health
  • Greater enjoyment of work day
  • Helps ability to cope with stress
  • Recharges your brain
  • Helps control your weight
  • Increases afternoon energy levels
TIPS FOR A HEALTHY LUNCH ROUTINE

Eating lunch every day will give you with the energy you need to work through the afternoon.

Firstly, aim to pack your own healthy lunch that you can take to work each day. Also try to plan your daily lunches in advance and include lunches that you know you will enjoy.

In addition, cook a bit extra for dinner or over the weekend so that you can take leftovers for lunch.

Make sure that your lunch gives you enough fuel to get you through the rest of your working day i.e. someone who does manual labour and physical work needs more high energy foods at lunchtime than someone who does sedentary work in an office.

Visit the Better Health website or Nutrition Australia for more information. 

 

WELLNESS GOES 24/7

Labourpower values your health and wellbeing and is committed to wellness in the workplace. We are proud to partner with Workactive to bring you safety and wellbeing programs throughout the year.

We look forward to bringing you more health and wellbeing tips as part of our FUEL YOUR BODY series.

Look out for our regular Toolbox Tuesday and Wellness Wednesday posts on Facebook, LinkedIn and the Labourpower website.