Volume 6 Issue 2 July 2017

HealthWatch
18.5 - 25
HEALTHY
WEIGHT
25 - 30
OVERWEIGHT

Weight & BMI Malaria Back

ABOVE
Pain
30
OBESE

Diet &
Exercise
Mental
Health

Lifestyle changes can improve

your wellbeing
This is the second part of the Britannia Health Watch round up of the ‘Top 10 ‘ medical
conditions that we encounter when speaking with ship owners and their manning
agents at Britannia seminars and also when analysing the claims that are handled by
the Club. Our aim is to provide people with a reminder of some of the more common
conditions, together with some simple ways to keep healthy and feeling well.
In the first part which came out in April (www.britanniapandi. diet, even within the confines of a ship’s galley, and there is a
com/publications/health-watch) we looked at diabetes, growing awareness that the food we eat has a direct link to
hypertension, kidney stones, cancer and digestive problems. In our health and wellbeing.
this edition we focus on mental health issues, weight and body
mass index (BMI), diet and exercise, back pain and malaria. As With mental health, there is a much greater awareness of the
well as giving some basic facts about what symptoms to watch issues and an improved understanding that such conditions
out for, we also offer guidance on some simple steps that you can be very serious if left undiagnosed or untreated. However,
can take – such as adopting a balanced and healthy diet and it is still hard for many people to admit that they may have a
making sure that you exercise regularly – that can help to mental health problem and it is important for all members
reduce the risk of suffering from these conditions. of the ship’s team to look out for their fellow crew. Social
interaction and group activities have been proven to help
When considering weight and BMI concerns, it is not lessen the feelings of depression and isolation which many
necessary to make drastic changes to your lifestyle to see an experience when on board ship.
improvement. Even if a few simple steps are followed, with
small changes to diet and adding some exercise into daily We hope you find this summary issue of Health Watch both
routines, you will quickly feel the benefits. This will not only interesting and informative. Please do not hesitate to contact
make the working environment seem easier, but will also us if you have any questions or suggestions on other topics
have a very positive impact on home life and leisure activities. that you would like to see included in future editions of
There are many ways to enjoy a more varied and healthy Health Watch.

Volume 6 Issue 2 July 2017 Britannia Health Watch 1

Mental Health
Long periods of time away from home can leave many seafarers feeling stressed,
lonely and even depressed. Check your colleagues for indicators and symptoms of
stress or depression.
It may be that you feel just a little low but depression can be a serious problem and it is important that you seek help quickly.
As well as feeling continuously low or sad, hopeless and helpless, it can have physical effects on your body.

Symptoms include:

Moving or speaking Change in appetite or weight Unexplained aches

more slowly than usual (usually decreased but and pains
sometimes increased)

Constipation Loss of Libido Disturbed sleep

Beating stress and depression

Interact socially Talk to
Seek medical with crew someone you
help mates, whether trust
watching TV or
playing cards
Eat well Get enough
sleep
Try to keep in
touch with friends
Keep active and family via the
Seek help
phone or internet

People and organisations who can help:

Port chaplains – are trained to offer support and comfort, whether you simply feel
homesick or are experiencing a personal crisis.
SeafarerHelp – a confidential service, where staff speak 27 different languages.
Call: 00 44 20 7323 2737 email: [email protected] www.seafarerhelp.org

2 Britannia Health Watch Volume 6 Issue 2 July 2017

Weight & BMI
To determine what your ideal body weight should be, several factors should be
considered including your age, muscle-fat ratio, height, sex and bone density. It
is worth remembering that one person’s ideal body weight may be completely
different to another’s.

Some health professionals suggest that calculating your Body Mass Index
(BMI) is the best way to decide whether your body weight is ideal.

Your BMI is worked out by dividing your weight (kg) by your height BMI
(metres) and by then dividing this answer by your height again.

For example, if you weigh 90kg and you are 1.80m tall, divide 90 by 1.80.
The answer is 50. Then divide this answer by 1.80 again – the answer is 27.7.

1
90 ÷ 1.80 = 50

2
50 ÷ 1.80 = 27.7

18.5 - 25 25 - 30
HEALTHY OVERWEIGHT
WEIGHT

BELOW ABOVE

18.5 30
UNDERWEIGHT OBESE

Volume 6 Issue 2 July 2017 Britannia Health Watch 3

Diet & Exercise
Obesity has become a big problem for many
seafarers with poor diet and lack of exercise
being the main causes.
Many are eating more than they need to and it is often the wrong type of
food and not being able to burn off the calories leads to them piling on
the weight.
Cut down on Don’t skip meals,
caffeine particularly breakfast
Eating and drinking more calories than we need to can cause many
No more than 4 cups
different health problems including increased risk of diabetes, heart
of coffee a day
disease, stroke, back problems and even some cancers.

How much should you eat?

As a general rule the average a man needs around 2,500 calories a day
and a woman 2,000 calories a day to maintain a healthy body weight.
Try to avoid high
fat food (especially
2,500 Drink 8 glasses of saturated fat) and
calories water a day sugar

2,000 Reduce fried foods Eat fruit or nuts

calories as a snack
and avoid high fat
snacks

What you should eat

A healthy diet is not just about
the amount you eat but eating
the right kinds of foods. Small ammounts of
Eat sensible
Fats/sugars
portions

Dairy 3 2 Meat/fish Eat at least 5

portions of fruit
and vegetables
5 Fruit/
vegetables a day

Grains 6
Number of servings per day
Eat 30-40g fibre
per day

4 Britannia Health Watch Volume 6 Issue 2 July 2017

Exercise
Exercise is important not only for keeping fit and preventing
health problems, but also in helping to stay mentally healthy
and avoiding fatigue.

Adults should do at least 150 minutes of

moderate-intensity aerobic activity each
week, such as fast walking or cycling. This
can be divided up into 30-minute sections
five days a week and you can even split those
30-minute sessions into smaller sessions of at
least 10 minutes.

You might feel too tired to exercise, but

regular exercise will make you feel less tired in
the long run, and you’ll have more energy.

Staying fit can be accomplished by push-ups or sit-ups in

your cabin, using improvised weights made out of tin cans,
exercising with a colleague and taking aerobic exercise like
walking briskly.

Salt raises blood pressure

– most of our salt intake
comes from processed

Salt foods such as bread, cheese,

bottled sauces, cured meats
and ready-made meals.

5g
You should have
no more than
a day – the
same as
a small
teaspoonful.

Volume 6 Issue 2 July 2017 Britannia Health Watch 5

Back Pain
Aging, obesity and being unfit can all contribute to back pain
so try to maintain a healthy weight and eat a well-balanced diet
containing enough calcium and Vitamin D which helps your bones.
Keeping your back strong and supple is the best way to avoid getting back pain and ways to do this
include regular exercise, good posture and lifting correctly.

Exercise

Keeping fit is an excellent way of

preventing and reducing back pain

But you should seek medical advice

before starting an exercise programme,
especially if you have had back pain for
more than six weeks.

Walking is ideal as it strengthens

the muscles that support your back
without putting any strain on it.

Bridging
Tabletop

Back Exercises
Back Arch
The Dart

6 Britannia Health Watch Volume 6 Issue 2 July 2017

 Safe Lifting
Learning and following the correct method for lifting and
handling heavy loads can help to prevent injury and back pain.
Lifting when a ship is rolling can put additional stress on backs
so take extra care and ask for assistance if required.

Know your limits Think before Keep the load

Don’t lift or handle more you lift close to the waist
than you can easily manage Plan the lift Adopt a stable position

Ensure a good Don’t bend or Don’t twist

hold on the load flex your back when you lift

Keep your Move Lower down,

head up smoothly then adjust

Volume 6 Issue 2 July 2017 Britannia Health Watch 7

Malaria
Malaria is a serious tropical disease spread by mosquitoes which, if not diagnosed
and treated quickly, can be fatal. A single mosquito bite is all it takes to become
infected. You cannot be vaccinated against malaria, but you can take steps to
protect yourself against this disease.

It is mainly found in tropical and

subtropical countries of the world.

Symptoms

Fever Sweats & Headaches Vomiting Muscle Diarrhoea

Chills Pains

Prevention
Be risk aware Use insect Cover arms
repellent on and legs
exposed skin and
impregnated
mosquito nets

Seek immediate Take medical Close windows

medical advice advice on in ports in
if you develop anti-malarial malaria-affected
symptoms medication if areas and use
going into a high air conditioning
risk area instead

Contact: Email: [email protected]

8 Britannia Health Watch Volume 6 Issue 2 July 2017

Tindall Riley (Britannia) Limited
Regis House, 45 King William Street,
Tel: +44 (0)20 7407 3588
Fax: +44 (0)20 7403 3942
London, EC4R 9AN www.britanniapandi.com