End of Blue Skies coinciding with project’s end
Life hygiene
6.6.4. FOOD HYGIENE
– A gain or a loss in weight indicates inappropriate or wrong food habits.
– Lipid metabolism disorders are one of the most important factors in vascular risks.
– Irregular meal times can cause digestive disorders linked with the circadian rhythms of the digestive enzymes' activities.
– During night work, meals very rich in fats must be avoided as the stomach is accustomed to working less during night than in daytime.
– Food rich in carbohydrates contributes towards reducing arousal level during the second half of the night.
– Extra proteins can help in limiting the reduction in arousal level during night.
– A good meal taken just before bedtime may disturb sleep.
– When you sleep during the day (e.g. after a night flight or crossing several time zones), you may be awakened by hunger before having had sufficient amounts of sleep.
– A meal of more than 600 kilocalories can cause drowsiness when taken during the night.
– It is preferable to eat snacks of fruit or dairy produce.
– Milk and dairy produce are rich in proteins that are found in all the tissues of the human body.
– Fresh fruit and fruit juice are good sources of natural elements which rapidly provide energy.
– During short layovers after transmeridian flights, it is preferable to eat meals at normal times. Example: if you are on a short layover (< 48 hours) in New York, eat a good meal at local breakfast time as, for your organism, breakfast time corresponds to your normal lunch time.
– However, during long layovers, eating meals at local times facilitates adjustment to local time in country of arrival.
– To facilitate adaptation after a transmeridian flight, breakfast and lunches should be rich in proteins (e.g.: meat, eggs, cheese, yogurt…) to stimulate arousal, evening meals rich in carbohydrates (e.g.: potatoes, pasta, rice,…) to facilitate sleep.
6.6.5. PHYSICAL EXERCISE
– To better combat stress, and for the sake of a better state of mind, you are recommended to raise your heartbeat to an "athletic rate" for twenty minutes three times a week.
– The minimum athletic rate corresponds to 180 heartbeats per minute less your age: 140 if you are 40, 130 if you are 50. Maximum rate is 220 beats per minute less your age.
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本文链接地址：Getting to grips with Fatigue & Alertness Management(68)
