Cardiovascular disease (CVD) is a general term for conditions affecting the heart or blood vessels. It is usually associated with a build-up of fatty deposits inside the arteries and an increased risk of blood clots It can also be associated with damage to arteries in organs such as the brain, heart, kidneys and eyes. CVD is one of the main causes of death and disability, but it can often largely be prevented by leading a healthy lifestyle.
When it comes to seafarers, it is the nature of their job that increases the risk of CVD since they face many challenges and are confronted with job-related cardiac risk factors, such as time pressure, long working hours, or high stress factors onboard. Even small changes in their daily life can result to a healthier lifestyle and ensure seafarers maintain a good health while working in a such challenging working environment.
7 ways to make healthy habits a priority
#1 Eat Right
Make healthy, nutritious food choices and ensure a balanced diet consisting of carbohydrates, protein, fat and fibre, vitamins and minerals with minimum levels of salt, fat and sugar
#2 Minimize the use of sugar & salt
According to a Harvard Medical School report our body needs less than one gram of sodium a day (under half a teaspoon of table salt). Instead of using salt to flavor foods, try dried herb varieties such as oregano, basil, rosemary, thyme and dill. You may also replace sugar with Yacon Syrup, Stevia, Coconut Sugar and other natural substitutes
#3 Exercise
Several studies on seafarers’ health have found some consistent negative trends such as smoking, drinking more and take less exercise. Who said seafarers can’t be fit? Exercise makes people both physically and mentally stronger, while it brings massive mental benefits too.
#4 Sleep well
The legal limit on how many hours to work on ships is addressed by ILO, taking into consideration the needs of marine industry. The hours of rest on vessels are defined as ‘non-working hours’; these do not include the intermittent breaks.
#5 Challenge yourself with new goals and activities
Setting new goals is directly linked with motivation; it is about doing everything with love; about discovering the key of self-motivation. Always bear in mind that boredom, stress, fear and routine are the enemies of wellbeing.
#6 Stay hydrated
Don’t wait till you’re thirsty to drink. By the time you feel thirsty, you’re already slightly dehydrated. Sip water steadily throughout the day and drink more fluids than usual when the weather is hot, especially if you’re active.
#7 Have a Positive Attitude
Having a positive attitude is essential in order to be creative, energetic and healthy. Being negative, not only hides our own efforts, but also those of others. Furthermore, positive attitude means positive emotions; studies have shown that positive emotions are essential to our health.
What ship operators can do
- Raise awareness of the causes and the associated CVD risks
- Organize weight control campaigns on board to monitor crew members’ Body Mass Index (BMI).
- Provide guidance to those exceeding BMI 25 (overweight)
- Provide required facilities as per ILO/MLC (gym, exercise equipment etc),
- Support a healthy menu onboard
- Promote overweight prevention measures
