What is Fatigue?

Fatigue is the state of feeling very tired, weary or sleepy resulting from insufficient sleep, prolonged mental or physical work, or extended periods of stress or anxiety. Boring or repetitive tasks can intensify feelings of fatigue. Fatigue can be described as either an acute or ongoing state of tiredness that leads to mental or physical exhaustion and prevents people from functioning within normal boundaries. All of these have obvious implications for workplace and public safety. Fatigue can also have long-term effects on health.

Effects of Fatigue

The effects of fatigue on health and workplace performance can be short-term as well as long-term. Short-term effects on an individual include impaired work performance, such as:

• reduced decision making abilities
• reduced communication skills
• reduced productivity/performance,
• reduced ability to handle stress on the job
• reduced reaction time, both in speed and thought (a few studies have shown this effect as similar to being legally drunk)
• loss of memory or the ability to recall details
• unable to stay awake (e.g. falling asleep while operating machinery or driving a vehicle)
• increased forgetfulness
• increased errors in judgement
• increased sick time, absenteeism, rate of turnover
• increased accident rates

Causes of Fatigue

There are many, many causes of fatigue. Work-related factors may include long work hours, long hours of physical or mental activity, insufficient break time between shifts, inadequate rest, excessive stress or a combination of these factors. Sometimes, a sleep disorder may cause fatigue. These conditions include insomnia, sleep apnea, restless legs syndrome and narcolepsy. Ask your doctor or health professional for more information about these disorders.

Substances such as nicotine, caffeine, and alcohol can also affect your quality of sleep. Caffeine can remain in the body for about 3 to 7 hours and may affect your ability to sleep. Alcohol may shorten the time it takes to fall asleep, but it can disrupt you later in the night. Nicotine can also disrupt sleep and reduce total sleep time. Other substances such as over-the-counter medications or prescriptions may also affect sleep. For example, long-acting benzodiazepines (drugs used to relieve anxiety or insomnia) may contribute to daytime sleepiness.

How Much Sleep Do People Need?

It varies, but on average studies say we need at least 7.5 to 8.5 hours every night. Studies have reported that most night workers get about 5 to 7 hours less sleep per week than day shift workers. (And in an ironic twist, you can accumulate a sleep "debt", but not a surplus!) Humans follow an "internal" or "biological clock" cycle of sleep, wakefulness, and alertness. Although these circadian rhythms are influenced by external clues such as the sun setting and rising, it is the brain that sets your pattern. Most cycles are 23-25 hours long and there are natural dips or periods when you feel tired or less alert - even for those who are well-rested.

Tips on Preventing Fatigue

• Eat a healthy and balanced diet.
• Try to drink six to eight 8-oz. glasses of water every day.
• Eating six small meals rather than three large ones can help regulate your blood sugar and in turn, regulate your energy supply
• Exercise every day. Even if you can't commit to a full hour at the gym every morning, find a way to work exercise into your daily routine. Regular exercise can help decrease fatigue and even help you sleep better.
• Maintain a consistent sleep schedule. Getting adequate and regular sleep is one of the most important steps you can take in preventing fatigue so try to go to bed and wake up at the same time each day, even on weekends, and avoid oversleeping.
• Identify sources of stress and take steps to cope with them. The body's emotional response to stress uses a tremendous amount of energy, leading to persistent fatigue, reports Harvard Medical School. It may be impossible to live a stress-free life, but learning to deal with it can help you fight fatigue. Consider relaxation techniques like meditation, tai chi, yoga, massage, aromatherapy and progressive muscle relaxation.

Additional Warnings

• If you've made major improvements to your lifestyle but are still feeling fatigued, see a doctor. Fatigue can be a symptom of many other health conditions.
• Avoid caffeinated drinks such as coffee, tea and soda; they provide a temporary supply of energy before leaving you feeling even more tired than before.
• Fatigue compared with blood alcohol content:
  • Being awake for 17 hours impairs performance to the same level as having a 0.05 blood alcohol content.
  • Being awake for 20 hours impairs performance to the same level as having a 0.1 blood alcohol content.

OHS Laws and Preventing Fatigue

OHS laws are designed to ensure the health and safety of everyone in the workplace. Employers have a duty to provide, so far as is reasonably practicable, a working environment that is safe and without risks to the health of workers. 

Workers have a duty to take reasonable care for their own health and safety and the health and safety of others in the workplace. Workers also have a duty to follow procedures and cooperate with actions their employer takes to comply with OHS laws.

Compiled with information from the Canadian Centre for Occupational Health & Safety and WorkCover NSW.

In early spring, CSA is expected to launch a new standard that will help users apply a systematic approach to identifying hazards, assessing the risk they pose, and eliminating or controlling them.

"These three steps are the underpinnings of an effective occupational health and safety management system," says Freddie Ovanessian, a senior consulting solution designer with Workplace Safety & Prevention Services and a member of the CSA technical committee responsible for the standard. "Strong underpinnings will help you build a management system that can respond to hazards promptly and effectively. Conversely, if your underpinnings are shaky, the whole system is at risk of collapse. This means exposing workers to the risk of injury and your operations to the risk of failure."

The standard is based on the following principles:

• hazard and risk are not synonymous
• where hazards exist risk exists
• risk is a function of the severity of harm and the likelihood of the occurrence of that harm
• where hazards are eliminated risk is eliminated
• where hazards exist risk controls are required.

"The goal of the standard," explains Ovanessian, "is to enable an organization to use hazard identification and risk assessment processes to prevent injuries, illnesses, and fatalities, and/or reduce the severity of harm related to work activities and environments through hazard elimination and risk controls. While implementing risk control strategies is critical, improving injury prevention strategies is equally important. This can be achieved by proactively identifying hazards, eliminating them and, where practicable, applying appropriate risk assessment techniques."

Click here to learn more about CSA Z1002 - "Occupational Health & Safety - Hazards and Risks: Identification, Assessment, Elimination and Control", including what the standard offers, who it's for and why it's needed.

Reprinted from the Health & Safety Ontario website.

Have you ever been at a job where you were asked to complete a task that you didn't feel was safe?

Maybe you or someone else "could" have the potential to suffer an injury, or worse, from this task, even though it could be prevented with the right training and equipment. How many of you shrugged it off and went ahead and did it anyway? I would imagine a lot of you, I know I have.

Maybe you were asked to grab something off the top shelf of a 20 foot rack without any fall protection equipment? Or maybe you were asked to vacuum up some “unknown” dust particles without the proper respiratory equipment? Maybe you were asked to carry some toxic substance without proper gloves and clothing?

If you are ever put in a situation where you believe by doing a job you or someone else could be put in danger, you have the right under the Occupational Health and Safety Act to refuse work until the issue at hand has been resolved. The link below was taken from Work Smart Ontario, and gives a brief overview of what’s considered dangerous at a work site, and how it can be handled.

No longer can we use the excuse "We were just doing our job..." Everyone has an obligation to ensure the safety of ourselves and our coworkers on a jobsite.

Click here for more information from Work Smart Ontario. Be sure to contact your provincial “Work Safe” authority for information on the standards in your province.

Eating healthy is an essential part to our overall health and wellbeing. Eating healthy at work, however, can be a particular challenge. Sometimes it just seems like there aren’t enough hours in a day and lunch tends to be one of those things that gets pushed to the side. In the mornings, you might just grab whatever is in the cupboard or fridge to take for lunch. Or it may seem like it's just easier to run out and grab something fast, or worse, skip lunch altogether and promise ourselves we will make it up by having an extra healthy and nutritious dinner.

From everyone at Hazmasters, we wish you and your families a safe and joyful holiday season! Merry Christmas and we look forward to continuing to be your safety equipment, services and training partner in 2012!

EatRight Ontario information reprinted/adapted with permission courtesy of EatRight Ontario. Contact an EatRight Ontario Registered Dietitian for free nutrition advice at 1-877-510-5102 or send an email at www.eatrightontario.ca.

Hypothermia is a condition that relates to the extreme cooling of the body’s core temperature. Once the body’s core temperature drops below 35°C, hypothermia will have an opportunity to set in. Typically our body keeps and maintains a body temperature that fluctuates between 36.5°C and 37.5°C, which is considered safe for the normal functioning and metabolism of the body. Hypothermia is typically caused by poor choices in human behavior such as venturing out into the cold and not wearing proper clothing.

Any action that increases heat loss like alcohol consumption (which increases blood flow to the body’s extremities and increases heat loss), swimming in very cold water, or being unprepared for the cold weather will eventually cause the body’s core temperature to drop.

How do you prevent hypothermia?

• Don’t expose yourself to cold water: no swimming in the cold and avoid situations where it is possible to fall into cold water.
• Wear clothing that is fitting for the weather conditions: winter jacket, thick socks, proper gloves, winter hat (most heat loss comes from your head), a warm face mask if necessary, a proper winter boot (some thermal boots will keep your feet warm down to -40°C!), cotton/wool long johns and undershirts.
• Be smart, exercise common sense.
• Stay dry.

What should you do if you have hypothermia?

Step 1: GET WARM!
A person who is suffering from hypothermia needs to be removed from the cold environment as quickly as possible. If this is not possible they need to get out of their wet clothes (if any) and into a thick, warm blanket. Wet clothes will work against the blanket in rewarming the individual. Have the person minimally move their fingers and toes as much as they feel comfortable (helps keep the body warm, and blood flowing). Applying warm air to the individual and placing hot water bottles in the arm pit and groin area will also encourage rewarming. Mild hypothermia can be treated this way. If the individual shows any signs of fatigue, or not getting warmer, or are unconscious, the next measure should be taken.

Step 2: GET TO A HOSPITAL!
Get the individual to a hospital ASAP. Make sure they are being transported in a warm environment. The hospital has other means to most effectively treat the person.

With winter upon us, there are certain vehicle precautions that should be adhered to in order to ensure the safety and security of your person, property and loved ones when travelling during the often busy winter/holiday season. Below are some guidelines and precautions that one should take in order to preserve the safety of all that are involved.

Get Prepared Before Heading Out
Wear comfortable clothing that doesn’t restrict your movement while at the wheel. Keep warm clothing in the car for getting out of your vehicle. If you are travelling a long distance, plan your route ahead of time. Let someone know of your destination and expected time of arrival.

A break down or accident is bad any time, but worse during harsh winter weather. A few inexpensive items kept in your car during winter months can increase safety and reduce misery. Ideally, your emergency kit should fulfill four priorities: get help, stay safe, stay warm, and stay occupied.

Winter Driving Survival Kit
It’s a good idea to keep a winter survival kit in your vehicle. Having essential supplies can provide some comfort and safety for you and your passengers should you become stranded.

Recommended items include:

• Ice scraper/snowbrush
• Shovel
• Sand or other traction aid
• Tow rope or chain
• Booster cables
• Road flares or warning lights
• Gas line antifreeze
• Flashlight and batteries
• First aid kit
• Fire extinguisher
• Small tool kit
• Extra clothing and footwear
• Blanket
• Non-perishable energy foods – e.g. chocolate or granola bars, juice, soup, bottled water
• Candle and a small tin can
• Matches
• Cell phone and charger

If you travel with children, like many of us do, also keep a few emergency activities stowed away to fight boredom and keep the kids occupied while you wait for help.

Preparing for Driving in Winter
Stay alert, slow down, and stay in control - the three key elements of safe winter driving. Drive according to highway and weather conditions. Keep a safe distance between you and the vehicle in front of you to avoid situations where you may have to brake suddenly on a slippery surface.

Winter Driving - Handling Your Vehicle
Braking: Make sure you know how to use your braking system in all weather and road conditions. Consider taking an advanced driving course that teaches emergency driving skills.

How to regain control of your vehicle in a skid: A skid happens when your wheels slide out of control on a slippery surface. Skids can involve the front, rear, or all four wheels. Most skids result from driving too fast for road or traffic conditions. Sudden, hard braking, going too fast on a curve, or accelerating too quickly can cause your vehicle to skid and even roll over. Once in a skid, steer in the direction of the skid. To do this, look where you want your vehicle to go and steer toward that spot. Be careful not to over steer. If you are on ice and skidding in a straight line, step on the clutch or shift to neutral.

Emergency vehicles: If by chance you are involved in a break-down or accident, your greatest help will be emergency services. Always be conscious of your surroundings for easy explanation of location for help or rescue. Every day, police, fire, ambulance, and other emergency vehicles respond to urgent calls. Time lost getting to their destination could mean the difference between life and death. Seconds can save a life. Take flashing red and blue lights and sirens seriously. Clear the way. It’s the law for any motorist who sees and hears an emergency vehicle approaching from either direction to move out of the way. Signal, then pull to the right and stop. When approaching a stopped emergency vehicle in the same direction of travel, either in a lane or on the shoulder of the road, with its lights flashing, motorists are required to slow down and pass with caution. If the road has two or more lanes in the direction of travel, the motorist must move over into another lane, if it can be done safely.

Following these simple and easy steps can save much headache and heartache for everyone. Taking the proper precautions helps everyone enjoy a safe, healthy and happy winter/holiday season. Take care and be safe today.
 

A dime-sized amount or less of mercury is considered a small spill.

What is mercury and how is it used?

Mercury is a metal that occurs naturally in small amounts in the environment. Because it remains liquid at room temperature, it is used in many consumer products. Mercury is used in barometers, blood pressure instruments, thermometers, and other pressure-sensing instruments. Batteries containing mercury are used in some small electronic devices. Small amounts of mercury can be found in fluorescent and energy saving light bulbs. Mercury also is used in outdoor lighting, motion picture projection, and the making of some medications.

What health problems are associated with exposure to mercury?

Health problems caused by mercury depend on how much has entered your body, how it entered your body, how long you have been exposed to it, and how your body responds to the mercury.

Mercury is harmful to both animals and humans. Children are more susceptible to mercury poisoning than adults. Exposure to even small amounts of mercury over a long period may cause negative health effects including damage to the brain, kidney, lungs, and the developing fetus. Brief contact with high levels of mercury can cause immediate health effects including loss of appetite, fatigue, insomnia, and changes in behaviour or personality. Depending on the length or degree of exposure, additional symptoms such as nausea, abdominal cramps, diarrhea, eye irritation, weight loss, skin rashes, and muscle tremors may occur.

When exposure to mercury stops, most symptoms usually go away; however, effects on the brain and nervous system may be permanent. Once mercury has entered the body, it can take months before it is eliminated, mainly through the urine and feces. Levels of mercury can be measured in blood, urine, and scalp hair. These tests may help to predict possible health effects.

How can I be exposed to mercury?

Mercury exposure can occur by breathing vapours, by direct skin contact or by eating food or drinking water contaminated with mercury. Many people are exposed by breathing vapours, which are readily absorbed by the lungs. Mercury can enter the body through the skin, especially if it contacts a cut or wound. If you swallow mercury, very little is absorbed. Most of the mercury is eliminated through the digestive tract.

How can I reduce my exposure to mercury after a spill?

The amount of mercury from a typical broken thermometer would be considered a small spill. If more mercury than a dime-sized amount of mercury is spilled, it would be considered a large spill.

Sampling conducted in homes where small mercury spills have taken place has not shown high levels of mercury in the air. High levels would not be expected unless the spill took place on a hot surface or into a device like a humidifier that blows liquids into the air.

Spills from the breaking of a blood pressure device or larger sources can produce airborne levels high enough to cause serious poisoning and even death.

The following precautions should be taken if a small mercury spill occurs:

• People not involved in the cleanup should leave the area.
• Windows and doors in the area of the spill should be opened to ventilate the area.
• Minimize tracking by removing shoes and clothing. Assume that the clothes of a child who played with mercury are contaminated. Place clothes in a sealed plastic bag and put them outside in a safe place until the household trash can be picked up. Plastic can be placed on the floors to minimize tracking.
• Do NOT use a vacuum cleaner or shop vacuum to clean up the spill. A vacuum cleaner will spread the mercury vapours and tiny droplets will settle throughout the area, increasing the spread of contamination and the chance of exposure.
• Small amounts of mercury can be collected with adhesive tape or an eye dropper and stored in a sealed plastic container until disposal.
• After all visible mercury has been collected, use a mercury cleanup kit to clean the spill area and work it into the cracks with a broom or brush. Mercury cleanup kits are available from safety supply companies and some local health departments. The zinc or sulphur in the mercury spill kit will rapidly bind to the remaining mercury and can be swept up with a broom and dustpan. Wash the area with a detergent solution and rinse with water.
• Contaminated carpeting should be removed and discarded, starting with the spill room.
• Contaminated materials and mercury collected from small spills may be discarded along with household trash, but should be placed outside in a safe place until the household trash is picked up.

How can I prevent mercury spills?

Mercury-containing products should be replaced with safer alternatives. Thermometers and blood pressure devices are available in electronic form. Mercury-containing items such as fluorescent bulbs and old electronic switches should be recycled instead of thrown into the household trash.

For more information regarding mercury spills visit Environment Canada: http://www.ec.gc.ca/mercure-mercury. 

Like many people, I, too suffer from sore feet. Sometimes when I wake up in the morning, I dread putting my feet to the floor because of the imminent pain. I don’t take any sort of medication; I just deal with it on a daily basis. To help with the pain I make sure to buy quality footwear and don’t put too much pressure on my sore feet.

Even if your feet are okay and cause no pain at all, standing on them all day can be very bothersome. So here are some ideas to help promote happy feet.

1. If you’re on your feet all day, it is wise to have an anti-fatigue mat, especially if it’s concrete that you are standing on. These mats will relieve a lot of pressure from your sore feet and make standing all day much more bearable. Don’t have one? Ask your employer for one. A small investment can help productivity.
2. Sit every now and then. Standing all day is bad enough, doing it when you are working doesn’t help either. Take a few breaks every now and then, get off your feet, and give them a moment to rest. They will thank you later.
3. Wear quality footwear. This is a no-brainer. Choose shoes that have great support for your arches, are comfortable and mold to your feet. Make sure to get shoes that are the right size – either too small or too large will add to the irritation.
4. At the end of the day, lie on the floor and put your feet up on a couch or bed for about 15-20 minutes. This is a way of clearing the lymph modes and the water retention, which is a fairly common and very likely cause for aching feet.
5. Orthotics are also an option. These inserts will help over-pronated arches (flat foot) and help relieve any stress. However, until you are adjusted, there might be some discomfort.
    

It may be too late for me, but by taking care of your feet, you can have a long pain free foot life.