How nutrition helps FIFO workers' productivity

Alex McKinley



Fly-in, fly-out (FIFO) work is a form of long-distance commuting in which workers travel long distances to live on-site during their work shifts. Usually their work shifts are of 12-hour days for 7–24 consecutive days and then they travel home for their off-shift days.

The most prominent sectors for FIFO workers are mining, construction and resource sectors. This work arrangement has become customary in some regional Australian areas, in which as many as 17% of people are FIFO workers.
Working and living in a mining camp can pose serious challenges to maintain a healthy diet and lifestyle.

Work stress, fatigue and having easy access to high fat and high sugar foods when at the mining camp are some of the major reasons which lead to poor eating habits among FIFO workers.

Unhealthy food tastes delicious, and our busy lives mean to promote a quick meal fix. Studies conducted around the dietary practices of the FIFO mining workers suggest that food choices are linked to mental health, and fried, sugary and fatty foods more often lead to depression and anxiety. For a FIFO worker, this can reach another level due to an irregular schedule and significant time away from home.

There is no doubt about the fact that the long hours, stress, fatigue, the sedentary nature of operating machinery and dependence on the canteen ration that infamously does not secure a nutritious value. It can lead to workers developing health issues that can severely curtail their productivity. Eating a well-balanced diet full of vegetables, fruits and nutrients suitable to your dietary restrictions can improve your mood and overall working productivity. 

Compared to people employed in other forms of works, FIFO workers are more prone to smoke, drinking excessive amounts of alcohol, and obesity. Qualitative studies of FIFO mining communities have provided insight into the everyday experiences that may contribute to these health-related associations. For example, there is a prevalent drinking culture on FIFO mining sites, with social pressure to consume alcohol.
  
It's is easy to fall into the trap of weight gaining and failing to take care of your health, even for the remote workers. But when you are a site worker who spends most of the time of the year at the field, with the working conditions so challenging, it is essential to look at the changes you can make in your life to stay healthy while working. Here are some tips for managing good dietary practices while you are employed as a FIFO mine worker.

START YOUR DAY RIGHT

The first meal of your day will affect your mood and performance throughout your day. Whether it is a working day or a night shift at the site, your “breakfast” needs to be well balanced and high in energy levels. A balanced breakfast contains carbohydrates, fruit or vegetables for slow release and sustained energy levels and protein to keep you full.

Starting the day with something junk will make you crave it more later, and very quick. If you start your day with something healthy and satisfying, you won’t have to fill up with a heavy, unhealthy meal at lunchtime, which later will affect your dinner, and ultimately your sleep. So, this is a complete cycle; you have to make the first pedal right to make the whole cycle move ahead well.  

WATCH YOUR PORTIONS

Very often, FIFO workers are provided food by on-site canteens which offer self-serving. So, before considering what to eat and what to avoid, the primary question becomes that of what portion to eat. This stage will be a significant deciding factor in future of potential weight gain. 

STAY HYDRATED

Your body fluid requirement depends on many factors, including your physical activity, your body type and your working conditions or environment. Drinking small amounts of water frequently, over short intervals is the best way to replace lost fluids and maintain optimal hydration levels throughout your shift. It would be best if you did not wait for your thirst to the surface to drink water to replace fulfil your fluid deficit.

Water is always the best choice and should be your primary drink of choice for hydration. Other beverages such as energy drinks, packed juices and soft drinks are high in sugar and zero in nutrition and loaded with preservatives and emulsifiers. Other drinks such as coffee, tea and also energy drinks only provide a short-lived energy boost as they contain caffeine, which stimulates the brain and the central nervous system. Their higher consumption will only lead to neurological problems such as insomnia and anxiety or hypertension. You may also get addicted to them for workability. 

COOK FOR YOURSELF WHEN AT HOME

Working in mines often leads to dependency on the site canteens, which may not be serving you the best nutritious food there is. Due to the location, it also gets difficult to get groceries in case you chose to cook your own meals. However, you can work it out when can you get your groceries and prepare your own food.

You can opt for frozen vegetables and fruits and also for healthy packed snacks, such as— tinned fish, crackers, nuts and wholegrain loaves of bread. Whenever you’re cooking, make larger batches, so that you can freeze them and consume them later. It also keeps your food ready in advance if you do not find time to cook on some days.
 

DON'T SKIP THE WORKOUT

While you may be doing heavy physical work, you might not be engaging your whole body. Exercise is part of a healthy lifestyle. Your long working hours should not be an excuse to avoid a workout.

Most sites are equipped with a gym. If yours is not, there are other ways to work out, such as callisthenics and cardio exercises which do not require any equipment.

Exercising releases hormones such as dopamine and endorphins, which make us feel good and happy. They also help us sleep better. 
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