Unit 5 Health and Wellbeing for Police Officers PDF

OFFICIAL Unit 5 Health and Wellbeing for Police Officers Lesson 1 - Fitness Awareness Lesson 2 - Poor Nutrition, Stress and Sleep...

OFFICIAL Unit 5 Health and Wellbeing for Police Officers Lesson 1 - Fitness Awareness Lesson 2 - Poor Nutrition, Stress and Sleep OFFICIAL Amended 16th September 2020 v.1  OFFICIAL OFFICIAL Amended 16th September 2020 v.1  OFFICIAL Unit 5 Lesson 1 Fitness Awareness Learning Aim: The learner will be able to explain the benefits of fitness Learning Outcomes: The learner can:- The Principles of Exercise The principles of training are key to the 1. Explain the principles of exercise (pg. 1-3) success of a fitness/conditioning programme. If one of these elements are not considered there is a high chance the training goal will 2. List the methods of training that develop not be met. each principle of exercise (pg. 3-5) 3. Explain the beneficial physiological and Specificity psychological effects of exercise (pg. 5-9)  If the goal of a person is to improve their running ability, they must run 4. Explain the importance of nutrition in relation to fitness and shift work (pg. 10-  If the goal of a person is to improve 12) maximum strength, they must lift weights   If the goal of a person is to improve sprinting speed, they must sprint train Other areas may also need trained, for example, mobility of the hips for runners and flexibility of the shoulder for Olympic lifting. Specificity requires the application of differing training methods to produce maximum performance in relation to an individual based on their strengths, weaknesses and stage of training. 1 Amended 18th June 2021 v.3 OFFICIAL  OFFICIAL Unit 5 Lesson 1 Fitness Awareness Overload In order for the body’s energy systems and tissues to develop improved performance we must put it under stress during training. The body must be exercised at a level beyond which it is presently accustomed to in order for a training effect to happen. Individuals must continually work hard at their fitness as the body becomes fitter and stronger. Increasing Increase Increasing Speed Duration Repetitions Decrease Use Active Increase Number Recovery Recovery of Sets Between Sets Decrease Increase Number Increase Stability, e.g. of Sessions Resistance core ball Individuality High performance athletes will all be at a different age/stage of their development so an individual strategy should be followed. General fitness can be achieved in group classes but as fitness improves and goals change training programmes will have to become more specific. Progression As the body improves in fitness level you must develop your training programme to ensure progressive overload is continually being achieved. To improve any element of fitness you must continually stress the body by asking more from it otherwise adaptation will plateau. Adaptation Occurs as a response to targeted, specific and structured training. Example:- Weightlifting load capacity will increase the more the athlete is exposed to the discipline of lifting. 2 Health and Wellbeing for Police Officers OFFICIAL  OFFICIAL Unit 5 Lesson 1 Fitness Awareness Recovery Required to facilitate Adaptation and Progression. Continuous training will not allow fitness to adapt and change = Overtraining. Overtraining is excessive frequency, volume or intensity resulting in fatigue. It can cause a decrease in performance or plateau (burnout) therefore recovery to allow the neuromuscular system and muscle tissue time to repair is very important. Recovery varies from person to person and the intensity, volume and frequency of which they train. The harder you train the more recovery you need between sessions. Reversibility Fitness will be lost if training is stopped. Training is a lifelong lifestyle. If it is stopped then fitness gained will be lost. F.I.T.T. Principle Frequency This depends on the level of athlete and consideration as to what they can tolerate must be given. A training unit (session) should be programmed at an appropriate frequency and intensity in order to avoid injury or overtraining. A conditioned athlete will be able to tolerate more training units than an untrained person. Intensity Appropriate intensity of training sessions should be considered for all participants in training. Testing a person will inform programming decisions and will ensure the correct start point is chosen to diminish the possibility of injury or overtraining effects. 3 Health and Wellbeing for Police Officers OFFICIAL  OFFICIAL Unit 5 Lesson 1 Fitness Awareness Examples of test procedures are maximum repetitions completed of an exercise, timed performance, heart rate test and or Rate of Perceived Exertion (RPE). Time This depends on the athlete's current cardiovascular and strength fitness levels. A training session may be shorter in duration for an untrained athlete and longer for a trained athlete. This may vary, however, dependant on the intensity of the session. Similarly, the time between repetitions and sets may shorten for the fitter athlete and lengthen for the less fit in line with current fitness levels. Finally, the overall training hours completed weekly will vary dependant on fitness level with the trained athlete capable of completing more hours without the danger of overtraining and injury. Type If the athlete has generalised fitness goals then multiple training types can be performed. If they have specific fitness goals then the training requirements of that activity/goal must be trained. There are two types of training:- Cardiovascular  Speed Endurance (e.g. High Intensity Interval Training or H.I.I.T.)  Strength Endurance (e.g. circuits)  Aerobic Capacity (e.g. running, cycling, rowing and swimming) Muscular (Resistance Training)  Max Strength (e.g. 1-5 repetitions)  Hypertrophy (e.g. 6-10 repetitions)  Muscular Endurance (e.g. 10-20 repetitions (circuits)) 4 Health and Wellbeing for Police Officers OFFICIAL  OFFICIAL Unit 5 Lesson 1 Fitness Awareness The type of training you do will result in the target training outcome. An example of this would be a long distance runner requiring to have a high percentage of that activity in their training programme in order to improve in their chosen specific event. It would be counter-productive to long distance running performance for that athlete to undertake a maximum strength programme. The Beneficial Physiological Effects of Exercise Physiological Benefits Exercise has the following physiological benefits in terms of cardiovascular training adaptations:- Attribute Result VO2 Maximum Increases Resting Heart Rate Decreases Exercise Heart Rate (Sub-maximal) Decreases Stroke Volume Increases Cardiac Output Increases Mitochondria (Size & Number) Increases Oxidation Capacity of Muscle (Fat Increases Utiliser) Blood Pressure Decrease/Stay Same Exercise Tolerance Improves Recovery Rate Improves Metabolism Increases Performance Improves Body Composition (weight/fat loss) Improves Energy Levels Likely Increase Calorie Requirements Likely Increase Bone Density and Strength of Can Increase Connective Tissue 5 Health and Wellbeing for Police Officers OFFICIAL  OFFICIAL Unit 5 Lesson 1 Fitness Awareness This evidences the vast benefits of cardiovascular exercise and the resultant decrease in the risk of disease and illness which is desirable to police officers in order to cope with a physical and stressful occupation. The cardiovascular system and heart rate training zones can be used to optimise your cardiovascular training:- Heart Rate Training Zones Effort Effect Develops Maximum Performance and Maximum 90-100% Speed Hard 80-90% Increase Maximum Performance Capacity Moderate 70-80% Improves Aerobic Fitness Improves Basic Endurance and Fat Light 60-70% Burning Improves Overall Health and Helps Very Light 50-60% Recovery Exercise has the following physiological benefits in terms of resistance training adaptations:- Attribute Result Effort Effect Muscle Strength/Endurance/Power Increases ATP and CP Levels Increases Lactate Increase During Exercise Decreases Fat Free Mass Increases Metabolic Rate Likely Increases Connective Tissue Strength and Bone Likely Increases Density 6 Health and Wellbeing for Police Officers OFFICIAL  OFFICIAL Unit 5 Lesson 1 Fitness Awareness Resistance Training Adaptations Variable Strength Power Hypertrophy Endurance Load (% of one - rep 80 - 100 70 - 100 60 - 80 40 - 60 max Repetitions per set 2-5 1-5 6 - 15 25 - 60 Sets per exercise 4-7 3-5 4-8 2-4 Rest between sets 2-6 2-6 2-5 1-2 (minutes) Durations (seconds per 5 - 10 4-8 20 - 60 80 - 150 set Speed per rep (% of 60 - 100 90 - 100 60 - 90 60 - 80 max) Training Sessions per 3-6 3-6 5-7 8 - 14 week This evidences that load bearing training will provide a conditioning effect that benefits injury resistance and increases performance when applied to a progressive training programme. Activity 1 A1 Using the guidance shown in Appendix A, design your own training plan for the coming weeks. You can refer to Appendices B and C for guidance. 7 Health and Wellbeing for Police Officers OFFICIAL  OFFICIAL Unit 5 Lesson 1 Fitness Awareness Copstrong Copstrong is a series of training programmes and systems designed by the Physical Education Instructors (PEI’s) at the Scottish Police College. This resource can help support all police officers and staff to develop or maintain their fitness. Copstrong has been tailored so that you can follow various programmes or hand pick specific sessions to complement your own training. By browsing the content chapters you can select an area of fitness you would like to improve and discuss this with your PEI to ensure you build and implement a consistent training plan to meet your fitness goals. This resource can be downloaded, using the QR code below to allow easy access when to all programs. These can also be printed out. Copstrong training sessions such as running workouts and circuits will be delivered at PE inputs during your Module 1 Course, therefore, by including some of the Copstrong sessions into your weekly training this will prepare you for the sessions you will be engaging in during curriculum time whilst on your course. 8 Health and Wellbeing for Police Officers OFFICIAL  OFFICIAL Unit 5 Lesson 1 Fitness Awareness Psychological Benefits Engaging in moderate amounts of physical activity will lead to improved mood and emotional state. Exercise can be very effective at promoting psychological wellbeing and quality of life. The following desirable effects are attained when following a structured exercise programme:-  Reduce Stress  Boost Happy Chemicals  Improve Self-Confidence  Enjoy the Great Outdoors  Prevent Cognitive Decline and Increase Disease Resistance  Alleviate Anxiety  Boost Brain Power  Sharpen Memory  Increase Relaxation  Be More Productive How Endorphins Work Depression and anxiety can be by-products of front line policing and exercise produces endorphins which reduce anxiety and elevates a sense of wellbeing in an individual. Endorphins are chemicals found in the hypothalamus and pituitary glands. They are structured similar to morphine and act like pain killers as they activate opiate receptors in the brain. They also bring feelings of euphoria and wellbeing. Taking time to perform mindfulness exercises and recording and limiting time exposed to stress and anxiety will promote psychological wellbeing. 9 Health and Wellbeing for Police Officers OFFICIAL  OFFICIAL Unit 5 Lesson 1 Fitness Awareness Nutrition in Relation to Exercise and Shift Work What is a Balanced Diet? It is essential that in order to maximise performance and maintain an optimal state of equilibrium to function well before, during and after exercise, nutrition should be developed with the following guidelines as regards amounts ingested:-  Fat 15-20% (Sunflower oil, olive oil, nuts)  Protein 25-30% (Meats, offal, poultry, fish, cheese, milk, nuts, pulses and lentils)  Carbohydrates 50-60% (Breads, grains, pasta, potatoes and rice)  Vitamins and Minerals Fruit and vegetables have carbohydrate properties and can assist in attaining the high percentage requirement of carbohydrates in the daily diet. Supplementing meals and snacks with fruit and vegetables will attain daily nutritional requirements. The concept is that if you eat a wide variety of foods you will obtain all the nutrients you need to support growth and development of all the tissue, regulate metabolic processes and provide adequate energy for proper weight control. Water is also an important consideration as it makes up two-thirds of our bodies and is a major component of every kind of tissue we have. We should aim to drink at least 2500 ml per day. Shift Work and Nutrition Shift workers are at high risk of becoming overweight and developing diabetes and heart disease, so it’s important to stay healthy and pick the right fuel for your body. 10 Health and Wellbeing for Police Officers OFFICIAL  OFFICIAL Unit 5 Lesson 1 Fitness Awareness Shift Work Nutrition Ideas  Pre-plan your food for the week  Make double portions  Take your own pre-prepared food to work in a suitable reusable container  Take 3 pieces of fruit every day to work in a bag  Use a refillable water bottle  On shifts, don’t think breakfast, lunch and dinner, think of meals as numbers 1, 2 and 3, as your days/times will vary considerably. This helps structure your meals better  Eat your main meal before going to work  Snack on the right food - not high sugar  Stay away from energy drinks  Consume complex carbs not simple  Avoid fatty, fried and spicy food, as this can cause indigestion and heartburn on shift  Stay hydrated to stay alert  Limit caffeine to 2-3 small cups, as it can stay in your system for up to 8hrs and affect your sleep 11 Health and Wellbeing for Police Officers OFFICIAL  OFFICIAL Unit 5 Lesson 1 Fitness Awareness The Eatwell Guide The Eatwell Guide (Appendix D) shows how much of what we eat overall should come from each food group to achieve a healthy, balanced diet. You do not need to achieve this balance with every meal, but try to get the balance right over a day or even a week. The Eatwell Guide divides the foods we eat and drink into 5 main food groups. Try to choose a variety of different foods from each of the groups to help you get the wide range of nutrients your body needs to stay healthy. It's important to get some fat in your diet, but foods that are high in fat, salt and sugar have been placed outside of the circular image as they're not necessary as part of a healthy, balanced diet and most of us need to cut down on these. Unsaturated fats from plant sources (for example, vegetable oil or olive oil) are healthier types of fat. But all types of fat are high in energy (calories), so they should only be eaten in small amounts. 12 Health and Wellbeing for Police Officers OFFICIAL  OFFICIAL Unit 5 Lesson 1 Fitness Awareness Appendix A Designing a Training Plan Date: Period of Training: Goals: Frequency Intensity Time Type 13 Health and Wellbeing for Police Officers OFFICIAL  OFFICIAL Unit 5 Lesson 1 Fitness Awareness Appendix A continued Morning Evening Mon Tue Wed Thu Fri Sat Sun All session’s to begin with comprehensive warm up and finish with comprehensive cool down. 14 Health and Wellbeing for Police Officers OFFICIAL  OFFICIAL Unit 5 Lesson 1 Fitness Awareness Appendix B Designing a Training Plan Date: 7th September 2020 Period of Training: 4 weeks Goals: General preparation phase to improve general running performance, cardiovascular capacity (CV) and muscular endurance (ME). Frequency Weekly - 6 units per week CV - Hard, easy, hard, easy Intensity ME - Medium, medium CV - 30 mins per session Time ME - 40 mins per session CV - Intervals, long run, hill run, easy run/walk Type ME - Weights, weight/circuits 15 Health and Wellbeing for Police Officers OFFICIAL  OFFICIAL Unit 5 Lesson 1 Fitness Awareness Appendix B continued Morning Evening Interval Training 3-5 min jog warm up 20 minutes treadmill/outside Mon 1 min fast/1 min slow Rest 10 min abs Stretch CV Leg weights circuits in gym 5 x exercises Tue Rest 3 laps of 15 repetitions Stretch ME Steady 3 laps of college Wed Rest Stretch CV Upper body weights circuit 5 x exercises 3 laps of 15 repetitions Thu Rest Or Class circuit in OST Arena ME 4 x hill runs from middle drive to skid pan with walk/ Fri jog back recovery Rest CV Sat Rest Rest Easy Hike or walk recovery Sun Rest CV All sessions to begin with comprehensive warm up and finish with comprehensive cool down. 16 Health and Wellbeing for Police Officers OFFICIAL  OFFICIAL Unit 5 Lesson 1 Fitness Awareness Appendix B continued Designing a Training Plan Date: 7th September 2020 Period of Training: 4 weeks Goals: General preparation phase to improve general running performance, cardiovascular capacity (CV) and muscular endurance (ME). Weekly - 4 x CV units and 3 x Muscular Endurance Frequency Units CV - Hard, medium, easy, easy Intensity ME - Light, medium light, medium CV - 110 mins Time ME - 135 mins CV - Interval runs, hill runs, long run Type ME - Body weight circuit, weights, weights and bodyweight circuit 17 Health and Wellbeing for Police Officers OFFICIAL  OFFICIAL Unit 5 Lesson 1 Fitness Awareness Appendix B continued Morning Evening ME - (Intensity = light) Body Weight Circuit Press Ups, Sit Ups, Lunges, Back Extension, CV - (Intensity = hard) Tricep Dips, Squats 20 minute intervals Pick one exercise as a core Mon 1 min high intensity, 1 min exercise to be performed recovery jog, repeat for 20 between other exercises. mins 30 seconds each exercise, 6 minutes per circuit, repeat x4 changing the core exercise each time. 24 min total. CV - (Intensity = Medium) 10 x 150m hill runs Tue Rest 80% speed for each run, 2.5 minute recovery Wed Rest Rest ME (Intensity = Medium Light) Weights 80% 1 RM o all lifts, rep Thu range 12-15 Rest Power Cleans, squats, deadlift, weighted step ups, bench rests, shoulder press 10 min core movements CV (Intensity = Easy) Long Run Fri Rest 30 minute run at steady pace 18 Health and Wellbeing for Police Officers OFFICIAL  OFFICIAL Unit 5 Lesson 1 Fitness Awareness Appendix B continued ME (Intensity = medium) Weights/ Bodyweight Circuit 1 bodyweight exercise prior to main lift 1 minute maximum set recovery 10 press ups into 3 x 12 bench press 10 squat jumps into 3 x 12 weighted squats Sat Rest 10 lunge switches into 3 x 12 weighted lunge 10 pull ups into 3 x 12 low row 10 burpees into 3 x12 weighted step ups 20 seconds fast punching into punch bag into 3 x 12 dumbbell shoulder 10 minute core movements CV (Intensity = Easy) Running Drills and 20 min Mixed Terrain Easy Run Sun Running mechanics drills and Rest mobilisation work followed by 20 min mixed terrain active recovery run. All sessions to begin with comprehensive warm up and finish with comprehensive cool down. 19 Health and Wellbeing for Police Officers OFFICIAL  OFFICIAL Unit 5 Lesson 1 Fitness Awareness Appendix C Scottish Police College Fitness Plan Day 1 Cardiovascular Fitness Location: Rugby or Football Pitches Equipment: A stop watch and 2 markers Session: 30 minutes 2 sets of 3 x 100m runs with a walk/jog back recovery then 3 minute rest between each set of 3 Fast paced run but not flat out Goal: Build up to 3 sets of 3 x 100m all with jog back recovery. If you choose to time your 100m runs record this in your training diary and aim to get faster every week. Day 2 Body Weight Circuit Location: Anywhere Equipment: A stop watch and mat if on a hard surface Session: 24 minutes The exercises are grouped into 2 and both will be performed for 40 seconds with a 20 seconds rest between. This will be repeated twice then a 1 minute rest will be given before the next block of 2 exercises start. Example: 40 sec Lie down stand up/20 sec rest/40 sec squats/20 sec rest/40 sec Lie down stand up/20 sec rest/40 sec squats/ 1 minute rest then start the next pair of exercises on the list. Exercises in each circuit repeat twice  Lie down, stand up/Squats  Ab crunch/Back extension  Reverse lunges/Shoulder touches  High knees/Leg splits in plank  Jump out into squat fast feet back/Bicycle abs 20 Health and Wellbeing for Police Officers OFFICIAL  OFFICIAL Unit 5 Lesson 1 Fitness Awareness Appendix C continued Day 3 Rest Day Have complete rest or do an active recovery session by going for a 2 lap walk around the grounds Day 4 Cardiovascular fitness Location: Entrance to middle drive ramp up to entrance to skid pan Equipment: A stop watch Session: 20 minutes 2-4 runs from the entrance to middle drive up to the entrance to the skid pan. Walk/jog back down and repeat. This will be difficult initially, therefore, start with 2 runs and walk back then build up to 3 then 4 runs with a jog back recovery. Record your run times and aim to improve your times weekly. Day 5 Body Weight Circuit Circuit same as day 2 Location: Anywhere Equipment: A stop watch and mat if on a hard surface Session: 24 minutes Day 6 30 min steady run or rest If you have a smart watch/distance app or Strava look to improve your average miles per hour each run. If you need to walk sections initially, aim to complete the 30 min without walking as your goal. Day 7 30 min steady run or rest If you have a smart watch/distance app or Strava look to improve your average miles per hour each run. If you need to walk sections initially, aim to complete the 30 min without walking as your goal. 21 Health and Wellbeing for Police Officers OFFICIAL  OFFICIAL Unit 5 Lesson 1 Fitness Awareness Appendix D 22 Health and Wellbeing for Police Officers OFFICIAL  OFFICIAL Unit 5 Lesson 1 Fitness Awareness For further information, use the resources shown below:- https://www.nhs.uk Scottish Police College health and wellbeing library https://spi.spnet.local/policescotland/org-support/hs/n- wellbeing/Pages/default.aspx https://www.myfitnesspal.com https://www.bodybuilding.com https://www.nhs.uk/live-well/exercise/couch-to- 5k-week-by- week https://sleepcouncil.org.uk https://www.runnersworld.com https://www.anxietyuk.org.uk/anxiety-type/stress www.nutritionsociety.org CopStrong - https://sway.office.com/qWqHm7QmMVLsb82U Review: You can explain the principles of exercise You can list the methods of training that develop each principle of exercise You can explain the beneficial physiological and psychological effects of exercise Explain the importance of nutrition in relation to fitness and shift work 23 Health and Wellbeing for Police Officers OFFICIAL  OFFICIAL Unit 5 Lesson 1 Fitness Awareness Learning Log: How will what you have learned in this module impact your day-to- day role? Are there any skills or knowledge you would like to develop further following this module? End of Module 24 Health and Wellbeing for Police Officers OFFICIAL  OFFICIAL Unit 5 Lesson 2 Poor Nutrition, Stress and Sleep Learning Aim: The learner will be able to explain the effects of poor nutrition, stress and sleep on health Learning Outcomes: Introduction The learner can:- The long-term effects of poor nutrition can 1. Explain the long term effects of poor have a severely detrimental effect on your nutrition on the body and the potential body. This can lead to poor health and medical conditions this can cause (pg. 1-6) medical conditions. 2. Explain the effects that workplace stress can High Fat Diet have on the body (pg. 7-10) Consuming too much saturated fats and triglycerides can cause the following:- 3. Identify examples of how to reduce stress through lifestyle changes (pg. 10-11)  Obesity 4. Explain the effects sleep deprivation can  High cholesterol (LDL) have on the mind and body (pg. 11-12)  Coronary heart disease 5. Identify examples of how to improve sleep  Diabetes (pg. 12)  Arthritis  Mobility issues By choosing healthy options the impact saturated fats can have on your physical wellbeing can be reduced. 1 Amended 16th June 2021 v.2 OFFICIAL  OFFICIAL Unit 5 Lesson 2 Stress and Sleep Unhealthy Choices Healthy Choices Butter Low Fat Spread Full Fat Milk Semi-Skimmed Milk Chips Baked Potato Meat Lean Cuts of Meat Chicken with Skin Chicken Without Skin Fried food Grilled Food Cakes and Biscuits Fruit and Yoghurt High Salt Eating too much salt may raise your blood pressure, and having high blood pressure increases your risk of developing coronary heart disease. The recommended amount of salt per day is 6g. Too much salt can cause the following:-  High blood pressure (hypertension)  Heart disease  Stroke Adults should eat no more than 6g of salt a day (2.4g sodium) - that's around 1 table spoon. Unhealthy Choices Healthy Choices Salt Lo Salt Crisps Low Salt Options Adding Salt to Food Taste First Then Add Butter Low Salt Option Savoury Biscuits Fruit, Yoghurt Processed Food Fresh Ingredients Bacon/Ham Skinless Chicken 2 Health and Wellbeing for Police Officers OFFICIAL  OFFICIAL Unit 5 Lesson 2 Stress and Sleep Low Iron Low iron is the most common type of anaemia. If the body is short of iron, the red blood cells are deficient, therefore there is less haemoglobin in the cells and less oxygen transportation for energy production. Symptoms Apathy, paleness, poor temperature regulation, tiredness, breathless on exertion, poor resistance to infection. At risk - vegetarians, vegans, elderly, females, athletes, pregnant females. Sources Haem iron (easily absorbed) - red meat, liver, kidney, fish. Non-Haem iron (less readily absorbed) - cereals, vegetables, fruit, pulses, dark green vegetables, nuts, seeds. Low Calcium Osteoporosis (brittle bones) As people age, bone density decreases due to progressive loss of calcium, protein and other bone components. This affects 1 in 2 females and 1 in 5 males in the UK. Those at risk - female athletes, vegetarians, anorexia nervosa sufferers, menopausal females, people on steroids or who are underweight. General Advice Increased exercise and stopping smoking will assist with calcium absorption, as will consuming calcium rich foods throughout your lifetime. Sources of Calcium Semi skimmed milk, cheese, pulses, vegetables, hard water. 3 Health and Wellbeing for Police Officers OFFICIAL  OFFICIAL Unit 5 Lesson 2 Stress and Sleep Alcohol Alcohol is one of the most physically and psychologically addictive substances available. Addiction can lead to irreversible liver, heart, stomach and brain damage. However in moderation alcohol may not cause any long-term damage but when considering health, alcohol does not provide any nutritional value just empty calories. Consider some of the effects of alcohol:-  Alcohol addiction  Obesity (7 calories/gram)  Diuretics  Hypertension  Cirrhosis of the liver, jaundices  Heart irregularities  Increased cancer risk  Reduced Immunity  Interferes with Vitamin B absorption  Alters behaviour  Increased accident risk Alcohol Units  Women = 2 - 3 units per day  Men = 3 - 4 units per day What is a Unit?  1 small glass wine 100ml  ½ pint beer, lager or cider 300ml  Schooner sherry  Tot of spirit 25ml 4 Health and Wellbeing for Police Officers OFFICIAL  OFFICIAL Unit 5 Lesson 2 Stress and Sleep Refined Sugar Consumption of too much sugar in the diet can cause dental caries and cavities. Main sources - fizzy drinks, sweets, confectionary and processed foods. Try to drink water and limit poor choices. Long-term high intake of sugars overworks the pancreas and therefore it slowly over time stops functioning efficiently and does not produce enough insulin to remove the high levels of sugar from the blood. Diabetes Diabetes results from a lack of the hormone insulin. Insulin is essential for the transfer of glucose from the blood to the tissues for energy.  Type 1 - Failure of insulin production by the pancreas.  Type 2 - Insulin is produced but is present in insufficient amounts. This is usually controlled by diet. If you live an unhealthy life with an unhealthy diet your body eventually struggles to tolerate it. By consuming large amounts of sugars and carbs and high fat food your pancreas is constantly under strain trying to remove the glucose out of your blood to be used as energy. Over time the pancreas gets tired and doesn’t produce enough insulin to cope with the high demand. Over time this high amount of sugar in the blood causes damage to blood vessels and the nervous system that controls your heart. Over time, high blood glucose leads to problems such as:-  heart disease  stroke  kidney disease  eye problems  nerve damage  foot problems 5 Health and Wellbeing for Police Officers OFFICIAL  OFFICIAL Unit 5 Lesson 2 Stress and Sleep High Cholesterol (LDL) Eating a high fat diet increases your blood cholesterol (LDL) levels. Over time the cholesterol can build up and clog the arteries. Further, this can fully block and lead to cardiovascular disease or stroke. High Cholesterol (LDL) is mainly caused by eating fatty food, not exercising enough, being overweight, smoking and drinking alcohol. It can also run in families. Your cholesterol levels can be reduced by following a healthy diet and exercising. Activity 1 A1 Take a look at Mark's food diary shown at Appendix A. Note down what you would change and give a healthy option for each change. Monday: Tuesday: Wednesday: 6 Health and Wellbeing for Police Officers OFFICIAL  OFFICIAL Unit 5 Lesson 2 Stress and Sleep Feedback 1 F1 Your instructor will discuss the changes to the food diary and their relevance (Appendix B). Don’t forget The Eatwell Plate in Lesson 5.1, Appendix D. A blank timetable has also been provided for personal use in Appendix C. Stress Activity 2 A2 Take time for some self-reflection. Consider the types of things that may cause you stress note them down in the space provided. Now consider how this affects your behaviour and emotional changes when you are feeling stressed. What signs and symptoms could you experience in response to a stressful situation? 7 Health and Wellbeing for Police Officers OFFICIAL  OFFICIAL Unit 5 Lesson 2 Stress and Sleep Activity 2 Continued A2 With this in mind, what strategies could you use to cope with a stressful situation? Which ones would you consider unhealthy and which could be healthy? 8 Health and Wellbeing for Police Officers OFFICIAL  OFFICIAL Unit 5 Lesson 2 Stress and Sleep Feedback 2 F2 Some things you may have thought of include:- Triggers:  Running Late  Not being organised  Not getting time to train Signs/Symptoms:  I become short tempered  Disorganised  Impatient  Anxiety  Fast heart rate Coping Strategies: Unhealthy  Rushing about  Putting intense pressure on myself  Missing training which causes stress Healthy  Planning ahead giving plenty time  Writing a list for work  Ensuring I prioritise training time in my daily schedule 9 Health and Wellbeing for Police Officers OFFICIAL  OFFICIAL Unit 5 Lesson 2 Stress and Sleep The Effects of Workplace Stress on the Body The original definition of stress originated from Hans Selye, who coined the term, as it is presently used:- “The non-specific response of the body to any demand for change”. Stress is an unavoidable aspect of life and the less we fear it the more we can live a happy and healthy life. Our body can cope with stress in short bursts but prolonged stress can affect our health and learning how to manage this is key. There are several ways in which your body can show symptoms of short term stress:-  Pupils dilate  Heart rate increases  Liver releases sugar into the blood stream to feed muscles  Endorphins are released  Breathing rate increases  More acute hearing  Adrenal glands release adrenalin These can also be visualised in Appendix D. Reducing Stress through Lifestyle Changes The best way to reduce your long-term stress is to introduce positive coping strategies and identify positive lifestyle changes. Below is a selection of examples of positive lifestyle changes:-  Mindfulness  Socialising  Exercising  Going for a walk  Eat healthy  Get a good sleep schedule  Decluttering (worry time - 15 minutes daily and thoughts notebook) 10 Health and Wellbeing for Police Officers OFFICIAL  OFFICIAL Unit 5 Lesson 2 Stress and Sleep Mindfulness Mindfulness is a way of coping and managing your own stress. It is a practice of purposefully paying attention in the present moment not worrying about the past or the future. Being non-judgemental and compassionate to the nature of things. Mindfulness can be achieved through breathing techniques and muscle tension techniques like meditation and yoga. The Effects of Sleep Deprivation Sleep affects our ability to use language, sustain attention, understand what we are reading, and summarise what we are hearing. If we compromise on our sleep, we compromise on our performance, our mood, and our interpersonal relationships. Sleep has also been shown to protect the immune system. The amount that each person needs is different; however, it is recommended that a healthy adult should sleep, on average, between seven and nine hours a night. Night Shift Working Shift work is harmful to sleep. Daytime sleep is less efficient than night time sleep as you’re constantly battling against disturbance factors such as light, noise etc. and challenging your body’s natural circadian clock. There are reports that anti-social hours can prematurely age the brain and dull intellectual ability. Night shift work is linked to obesity as employees who sleep during the day burn fewer calories than when sleeping at night. Sleep removes toxins from the brain and acts as a housekeeper.  On average we need 7 - 9 hours’ sleep per night  Better sleep is the biggest single contributor to living better  People working night shifts have about 25% - 30% higher risk of injury 11 Health and Wellbeing for Police Officers OFFICIAL  OFFICIAL Unit 5 Lesson 2 Stress and Sleep 