Monthly Publications

Healthy Eating Tips for Summer - July 2019

How Fatigue Impacts Safety - June 2019

Healthy Eating Tips for Summer

Summer is here and for many people that means barbecue season. Follow these tips to keep your menu healthy!

1. Choose local, seasonal produce for the best quality and nutritional value. This is also a great way to save money on fresh produce.
2. Choose cooking methods such as grilling, roasting, sautéing, or steaming to preserve nutrient value. Shorter cooking times and using less water help vegetables to retain their nutrients.
3. When grilling meats, be sure to meet the internal temperature guidelines: 165° for poultry, 155° for ground meat, and 145° for whole cuts of beef and pork or seafood.
4. Aim for a variety of colors on your plate to ensure you are getting a variety of vitamins and minerals in your diet.
5. Stay hydrated! Drink plenty of water and include foods with a high water content in your diet, such as cucumbers, melon, tomatoes, and celery.

How Fatigue Impacts Safety

June is National Safety Month. Fatigue is a common issue that plagues millions of workers across the country. More than 43% of workers are sleep-deprived which can affect safety and overall health status. Chronic sleep deprivation can cause depression, obesity, and cardiovascular disease among other illnesses. Being sleep deprived also impairs driving at an equivalent rate of drinking alcohol. Workers who work irregular shifts, night shifts, or extended hours are at a higher risk of chronic sleep deprivation and its effects. Specifically, night shift workers experience disruptions in cortisol and melatonin levels which affect sleep quality and increase fatigue. Fatigue can also impact performance at work by impairing short-term memory, ability to concentrate, reaction time, performance speed, accuracy, alertness, and judgement.

Losing a small amount of sleep each night over a long period of time is equivalent to losing large amounts of sleep over a short period of time. For instance, if a person only sleeps 6 hours per night, those 2 missed hours accumulate into a larger sleep “debt” and translates to chronic sleep deprivation. You can avoid fatigue by following a few simple tips. First, aim for 8 hours of sleep per night. Children and teens need more than this, while older adults may need less. Second, try to align your natural body clock with your work schedule and be consistent with your sleep and awake times. Third, use blackout curtains to keep your bedroom dark and promote restful sleep. Last, talk to your doctor about getting screened for sleep disorders such as sleep apnea.