{"id":12880,"date":"2020-10-29T19:43:23","date_gmt":"2020-10-29T19:43:23","guid":{"rendered":"https:\/\/firerescuefitness.com\/?p=12880"},"modified":"2020-10-29T19:58:22","modified_gmt":"2020-10-29T19:58:22","slug":"healthy-nutrition-leads-to-more-resilient-first-responders","status":"publish","type":"post","link":"https:\/\/firerescuefitness.com\/2020\/10\/healthy-nutrition-leads-to-more-resilient-first-responders\/","title":{"rendered":"HEALTHY NUTRITION LEADS TO MORE RESILIENT FIRST RESPONDERS"},"content":{"rendered":"\n\t<p><em><strong>Click the link below for a great podcast talking about Nutrition and Mental Health for First Responders<\/strong><\/em><\/p>\n\t<iframe src=\"https:\/\/anchor.fm\/getfrf\/embed\/episodes\/First-Responder-Resilience-Part-3--HEALTHY-NUTRITION-LEADS-TO-MORE-RESILIENT-FIRST-RESPONDERS-elope3\" height=\"102px\" width=\"400px\" frameborder=\"0\" scrolling=\"no\"><\/iframe>\n\t<p>Your brain is always working.\u00a0 Sometimes we may question how much but your brain takes care of your thoughts and movements, your senses, your breathing, and heartbeat.\u00a0 It works hard 24\/7, even while you are asleep. \u00a0This means your brain requires a constant supply of good and healthy fuel.<\/p>\n<p>Where does that fuel come from?\u00a0 Just like your muscles, the fuel you get for your brain comes from the foods you eat and drink.\u00a0 And the contents of that fuel can really make the difference in how your brain functions.\u00a0 Simply put, what you eat directly affects the structure and function of your brain and, ultimately, your mood.<\/p>\n<p>Think of it like fueling the fire engine.\u00a0 If you put low quality fuel in the engine you get a low-quality output.\u00a0 Similarly, if you ingest highly processed and refined foods your brain and body function is slow and cloudy.\u00a0 Don\u2019t believe it?\u00a0 There are multiple studies have found a correlation between a diet high in refined sugars and impaired brain function\u2014 and a worsening of symptoms of mood disorders, such as depression.<\/p>\n<p><img data-recalc-dims=\"1\" decoding=\"async\" src=\"https:\/\/i0.wp.com\/firerescuefitness.com\/wp-content\/uploads\/2019\/01\/yuck-sugar.png?resize=300%2C201&#038;ssl=1\" alt=\"\" width=\"300\" height=\"201\" \/><\/p>\n<p>Conversely, eating high-quality foods that contain lots of vitamins, minerals, and antioxidants nourishes the brain and protects it from oxidative stress and keeps it functioning at its best.<\/p>\n<p>An exceptionally large body of evidence now exists that suggests diet is as important to mental health as it is to physical health.\u00a0\u00a0 A healthy diet is protective, and an unhealthy diet is a risk factor for a plethora of health issue including depression and anxiety.<\/p>\n<p><strong><u>Nutrition and cognitive thinking<\/u><\/strong><\/p>\n<p>People who had higher levels of B family vitamins, as well as vitamins C, D, and E had higher scores on cognitive tests than people with lower levels. The same positive relationship was found for omega-3 fatty acids, which have previously been linked to better brain health.\u00a0 This is important for Chiefs and Captains to understand.\u00a0 \u00a0The better your nutrition, the better your decisions and cognitive thinking.<\/p>\n<p><strong><u>Nutrition and its link to PTSD and mental health<\/u><\/strong><\/p>\n<p>It is now known that many mental health conditions are caused by inflammation in the brain. This inflammatory response starts in our gut and is associated with a lack of nutrients from our food such as magnesium, omega-3 fatty acids, probiotics, vitamins, and minerals that are all essential for the optimum functioning of our bodies.<\/p>\n<p>Studies have compared diets, like the Mediterranean diet and the traditional Japanese diet, to a typical \u201cWestern\u201d diet and have shown that the risk of depression is 25% to 35% lower in those who eat a traditional diet. \u00a0Scientists account for this difference because these traditional diets tend to be high in vegetables, fruits, unprocessed grains, and fish and seafood, and to contain only modest amounts of lean meats and dairy. They are also void of processed and refined foods and sugars, which are staples of the modern western dietary pattern. \u00a0And the traditional diet also contains foods that contain probiotics and promote better gut health.<\/p>\n<p><img data-recalc-dims=\"1\" decoding=\"async\" src=\"https:\/\/i0.wp.com\/firerescuefitness.com\/wp-content\/uploads\/2020\/10\/PTSD-600x300-1.jpg?resize=300%2C150&#038;ssl=1\" alt=\"\" width=\"300\" height=\"150\" \/><\/p>\n<p><strong><u>Nutrition and resilience<\/u><\/strong><\/p>\n<p>When you combine the stress of the job with poor nutrition and a lack of fitness, your body responds by increasing inflammation in your body and your brain.\u00a0 This inflammation leads to a ton of health issues physically and mentally.\u00a0 The fire service is seeing a huge increase in PTSD, suicide, and mental health issues.\u00a0 What first responders need to realize is that poor nutrition is a major contributor to these issues.\u00a0 Healthy foods that are high in antioxidants and nutrients can counter the high inflammatory responses in the body.<\/p>\n<p>&nbsp;<\/p>\n<p><strong><u>How to eat for health and resilience<\/u><\/strong><\/p>\n<p>If you are already stressed out, running a ton of calls, and trying to manage kids and life through the Covid crisis, spending hours in the kitchen is probably not realistic.\u00a0 But there are simple ways you can put a little extra thought into what you are eating and help your body fight stress and inflammation in the process.\u00a0 Here are three simple strategies.<\/p>\n<ol>\n<li><strong><u>Stay prepared and keep it simple<\/u><\/strong>.\u00a0 If you do not have time to make dinner, grab a rotisserie chicken, some steam-in-the-bag frozen veggies, some minute rice. \u00a0It is not the most \u201cgourmet\u201d food list but it these options are quick and healthy.\u00a0 Get in the habit of having healthy foods already prepared or easily prepared so you do not make poor decisions when you are hungry.<\/li>\n<\/ol>\n<p><strong><u><img data-recalc-dims=\"1\" decoding=\"async\" src=\"https:\/\/i0.wp.com\/firerescuefitness.com\/wp-content\/uploads\/2020\/10\/rotissiere-chicken.jpg?resize=300%2C188&#038;ssl=1\" alt=\"\" width=\"300\" height=\"188\" \/><\/u><\/strong><\/p>\n<ol start=\"2\">\n<li><strong><u>Out with the bad, in with the good.<\/u><\/strong> I hope you understand (from reading all the above information) that nutrient-rich foods like fruits and vegetables, whole grains, legumes and even fermented dairy products are going to help fight inflammation, whereas things like fried foods, lots of sugar, overly processed foods and lots of red meat are only going to add to it.\u00a0 \u00a0\u00a0Make sure you have these healthy foods on-hand and stocked.\u00a0 If your cupboard is full of high sugar foods, chances are you will reach for them when tired and stressed.\u00a0 If you have some celery or grapes available (and not the sugar options) chances are you will make a better choice and eat the healthy foods.<\/li>\n<\/ol>\n<p>&nbsp;<\/p>\n<ol start=\"3\">\n<li><strong><u>Eat more mindfully.<\/u><\/strong> Stress-eating is the opposite of mindfulness, in that it makes us scarf down whatever is within reach without paying much attention to what we are eating or how we are eating it. Instead, make a more conscious effort to note, what you are eating.\u00a0 Ready labels and take time to chew your food.\u00a0 If we eat too fast, we tend to overeat.\u00a0 A great rule of thumb is to eat slowly and STOP EATING when you are 80% full.\u00a0 <a href=\"https:\/\/firerescuefitness.com\/2020\/04\/easy-fat-loss-trick-for-the-firehouse-or-any-house-2\/\">Click here for a great blog post on why this trick helps you lose fat<\/a>.<\/li>\n<\/ol>\n<p><img data-recalc-dims=\"1\" decoding=\"async\" src=\"https:\/\/i0.wp.com\/firerescuefitness.com\/wp-content\/uploads\/2020\/10\/FRF-Fitness-Tip-full.png?resize=300%2C300&#038;ssl=1\" alt=\"\" width=\"300\" height=\"300\" \/><\/p>\n<p>And, if you read labels you will start to get more educated on what you are eating and what a serving size is.\u00a0 \u00a0\u00a0I created a great post that goes into more details about portion control and labels, I highly suggest reading it.\u00a0 <a href=\"https:\/\/firerescuefitness.com\/2019\/11\/rules-of-healthy-firefighter-nutrition\/\">Click here for the Golden Rules of Firefighter Nutrition<\/a><\/p>\n<p>&nbsp;<\/p>\n<p>Most firehouses are filled with great cooks and tasty foods. \u00a0But, before you reach for that pastry or baked good or chips and soda, ask yourself if this is going to help you feel better, think more clearly, and perform better?\u00a0 We as fire rescue athletes need to understand how nutrition fuels our brains and bodies and the traditional firehouse meals of high fat and sugar need to change.\u00a0 If you frequently cook for your crew and\/or family I challenge you to start preparing meals that improve overall health instead.\u00a0 Limit the sugars, fats and processed foods and I guarantee you will start thinking more clearly, performing better, and feeling better.<\/p>\n<p>We can improve the health and fitness culture of the fire service, one bite at a time!<\/p>\n<p>Stay safe, stay positive and GET FRF!<\/p>\n<p><img data-recalc-dims=\"1\" decoding=\"async\" src=\"https:\/\/i0.wp.com\/firerescuefitness.com\/wp-content\/uploads\/2018\/06\/zam-signature.png?resize=151%2C86&#038;ssl=1\" alt=\"\" width=\"151\" height=\"86\" \/><\/p>\n<p>Zam-\u00a0\u00a0Aaron Zamzow<\/p>\n<p>&nbsp;<\/p>\n<p><strong><u>Sources<\/u><\/strong><\/p>\n<p><a href=\"https:\/\/theconversation.com\/why-nutritional-psychiatry-is-the-future-of-mental-health-treatment-92545\" target=\"_blank\" rel=\"noopener\">https:\/\/theconversation.com\/why-nutritional-psychiatry-is-the-future-of-mental-health-treatment-92545<\/a><\/p>\n<p><a href=\"https:\/\/centerforanxietydisorders.com\/diet-and-mental-health\" target=\"_blank\" rel=\"noopener\">https:\/\/centerforanxietydisorders.com\/diet-and-mental-health<\/a><\/p>\n<p><a href=\"https:\/\/www.dentinstitute.com\/posts\/lifestyle-tips\/we-are-what-we-eat-a-link-between-diet-and-ptsd-symptoms\/\" target=\"_blank\" rel=\"noopener\">https:\/\/www.dentinstitute.com\/posts\/lifestyle-tips\/we-are-what-we-eat-a-link-between-diet-and-ptsd-symptoms\/<\/a><\/p>\n<p><a href=\"https:\/\/www.theatlantic.com\/health\/archive\/2012\/01\/the-connection-between-good-nutrition-and-good-cognition\/251227\/\" target=\"_blank\" rel=\"noopener\">https:\/\/www.theatlantic.com\/health\/archive\/2012\/01\/the-connection-between-good-nutrition-and-good-cognition\/251227\/<\/a><\/p>\n<p><a href=\"https:\/\/firerescuefitness.com\/2019\/11\/rules-of-healthy-firefighter-nutrition\/\">https:\/\/rightasrain.uwmedicine.org\/body\/food\/healthy-eating-for-resilience<\/a><\/p>\n<p>&nbsp;<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Most firehouses are filled with great cooks and tasty foods.  But, before you reach for that pastry or baked good or chips and soda, ask yourself if this is going to help you feel better, think more clearly, and perform better?  <\/p>\n","protected":false},"author":3,"featured_media":12885,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_jetpack_newsletter_access":"","_jetpack_dont_email_post_to_subs":false,"_jetpack_newsletter_tier_id":0,"_jetpack_memberships_contains_paywalled_content":false,"_jetpack_feature_clip_id":0,"_jetpack_memberships_contains_paid_content":false,"footnotes":"","jetpack_publicize_message":"Just like your muscles, the fuel you get for your brain comes from the foods you eat and drink.  And the contents of that fuel can really make the difference in how your brain functions.  Simply put, what you eat directly affects mood and thinking...","jetpack_publicize_feature_enabled":true,"jetpack_social_post_already_shared":true,"jetpack_social_options":{"image_generator_settings":{"template":"highway","default_image_id":0,"font":"","enabled":false},"version":2},"jetpack_post_was_ever_published":false},"categories":[454,118,6,35,477,59],"tags":[304,480],"class_list":["post-12880","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-best-nutrition-firefighters","category-fire-fighter-nutrition","category-firefighter-fitness","category-firefighter-health","category-firefighter-mental-health","category-firefighter-nutrition","tag-firefighter-nutrition-tips","tag-resilient-first-responder"],"acf":[],"jetpack_publicize_connections":[],"jetpack_shortlink":"https:\/\/wp.me\/paAEPz-3lK","jetpack_sharing_enabled":true,"jetpack_likes_enabled":false,"jetpack_featured_media_url":"https:\/\/i0.wp.com\/firerescuefitness.com\/wp-content\/uploads\/2020\/10\/HEALTHY-NUTRITION-LEADS-TO-MORE-RESILIENT-FIRST-RESPONDERS.jpg?fit=940%2C788&ssl=1","_links":{"self":[{"href":"https:\/\/firerescuefitness.com\/wp-json\/wp\/v2\/posts\/12880","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/firerescuefitness.com\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/firerescuefitness.com\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/firerescuefitness.com\/wp-json\/wp\/v2\/users\/3"}],"replies":[{"embeddable":true,"href":"https:\/\/firerescuefitness.com\/wp-json\/wp\/v2\/comments?post=12880"}],"version-history":[{"count":7,"href":"https:\/\/firerescuefitness.com\/wp-json\/wp\/v2\/posts\/12880\/revisions"}],"predecessor-version":[{"id":12892,"href":"https:\/\/firerescuefitness.com\/wp-json\/wp\/v2\/posts\/12880\/revisions\/12892"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/firerescuefitness.com\/wp-json\/wp\/v2\/media\/12885"}],"wp:attachment":[{"href":"https:\/\/firerescuefitness.com\/wp-json\/wp\/v2\/media?parent=12880"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/firerescuefitness.com\/wp-json\/wp\/v2\/categories?post=12880"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/firerescuefitness.com\/wp-json\/wp\/v2\/tags?post=12880"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}