Health and Self-Care Tips for Personal Support Workers
Personal Support Workers must balance many responsibilities in their busy daily lives. Learn more about these self-care measures to help:
Easy meals and snack recipes
A healthy microbiome
Intermittent fasting
Sleep quality and understanding circadian rhythms
Keeping properly hydrated
Click the icons below to discover links to references and tools to help with intermittent fasting!
Internet Sources
What is Intermittent Fasting / Benefits to Shift Workers
Euronews
Thinking of fasting? Here’s everything you need to know about keeping fit while off food
https://www.euronews.com/culture/2023/04/25/thinking-of-fasting-heres-everything-you-need-to-know-about-staying-healthy-and-fit-while-
BBC
Eating Within Set Times Good for Shift Workers
https://www.bbc.com/news/health-63134505
Potential Health Benefits of Intermittent Fasting:
Prevention Magazine
What is intermittent Fasting, and does it help with weight loss?
https://www.prevention.com/weight-loss/a20500235/intermittent-fasting/
Medical Life Sciences News
The Effect of Intermittent Fasting on the Gut Microbiome
https://www.news-medical.net/health/The-Effect-of-Intermittent-Fasting-on-the-Gut-Microbiome.aspx
Toolkits
Fasting Resource Guide
Dr Rhonda Patrick: Found my Fitness
https://www.foundmyfitness.com/topics/fasting
Videos
Dr Oz
Intermittent Fasting 101: The Ultimate Beginners Guide When to Eat and What to Eat
https://www.youtube.com/watch?v=MbSlcnzpFVg
Dr. Mindy Pelz
The Complete Women’s Fasting Guide For Longevity & Balancing Hormones
https://www.youtube.com/watch?v=vHmJ5PdiaR8
Podcasts
CBC: ‘The Dose’
https://www.cbc.ca/listen/cbc-podcasts/410-the-dose/episode/15960833-what-are-the-benefits-of-intermittent-fasting
Intermittent Fasting Stories
https://www.intermittentfastingstories.com/
Apps & Technology
Prevention Magazine
10 Best Intermittent Fasting Apps, According to Experts
https://www.prevention.com/food-nutrition/g42307300/intermittent-fasting-apps/
Click the icons below to discover links to references and tools to help with healthy eating!
Internet Sources
Healthy, Easy, and Delicious Recipe Collections
Feasting at Home
30 Minute Meals
https://www.feastingathome.com/category/featured/30-minute-meals/
Detoxinista – sign up for a weekly menu plan
Real Food Made Fast and Easy
https://detoxinista.com/
Fermentation Recipes …..Feed your Microbiome!
https://www.myfermentation.com/
Fast, Healthy Snack and Meal Recipes
Energy Balls
https://www.loveandlemons.com/energy-balls/
3 Ingredient Banana Oatmeal Cookies:
https://cleananddelicious.com/3-ingredient-banana-oatmeal-breakfast-cookies/
Easy, Overnight Steel Cut Oats (top with nuts and fruit ) :
https://www.bowlofdelicious.com/steel-cut-oats/
Delicious, Easy Lentil Soup
https://cookieandkate.com/best-lentil-soup-recipe/
Mediterranean Quinoa Salad – use leftovers for lunches
https://www.loveandlemons.com/quinoa-salad-recipe
Healthy Food and Eating Tips
Martha Stewart
How to Buy, Cook, and Enjoy Amaranth, the Healthy Whole Grain You Should Eat More Of
https://www.marthastewart.com/8222370/amaranth-grain-guide
Katie Wells
How to Grow Broccoli Sprouts ( & Why we all Should)
https://wellnessmama.com/health/broccoli-sprouts/
Sugar Substitutes for Baking
https://naturespath.com/en-ca/blogs/posts/7-natural-sugar-substitutes-to-try-in-cooking-baking
WebMD
Chew Your Way to Healthier Eating
https://www.webmd.com/obesity/features/crunch-chew-your-way-to-healthier-eating
Videos
Taste of Home
60 Simple Dinner Ideas with 5 Ingredients (or Less!)
https://www.tasteofhome.com/collection/these-5-ingredient-dinners-will-save-your-weeknights/
Podcasts
Levels- A Whole New Level
Health and Food Resource
https://podtail.com/en/podcast/levels-a-whole-new-level/
The Genius Life
Max Lugavere: health /science journalist, filmmaker, bestselling author
https://podcastnotes.org/category/genius-life/
Benefits of Cutting sugar
https://podcasts.nu/avsnitt/life-after-sugar/104-cutting-sugar-can-help-you-feel-younger-dr-roizen-Iv492weqo
Apps & Technology
The Best Apps to Save Money on Groceries
https://www.readersdigest.ca/home-garden/money/shopping-apps-save-money-groceries-canada/
Click the icons below to discover links to references and tools to help with maintaining proper hydration!
Internet Sources
Huberman Lab
Optimize Your Water Quality and Intake for Health
https://hubermanlab.com/optimize-your-water-quality-and-intake-for-health/.
Dr . Huberman recommends a daily intake of 8oz of water per day for the first 10 hours of your day.
EatingWell Magazine
7 Conditions That May Increase Your Risk of Dehydration (plus tips to rehydrate)
https://www.eatingwell.com/article/8060890/conditions-that-increase-risk-of-dehydration/#toc-the-best-ways-to-stay-hydrated
UCLA Health
15 Foods that Help You Stay Hydrated
https://www.uclahealth.org/news/15-food-that-help-you-stay-hydrated
Click the icons below to discover links to references and tools to help with your microbiome and gut health!
Internet Sources
Huberman Lab
6 Key Tools to Improve Your Gut Microbiome Health
https://hubermanlab.com/6-key-tools-to-improve-your-gut-microbiome-health/
Eating Well Magazine
12 Fibre-Rich Foods to Help with Good Gut Bacteria
https://www.eatingwell.com/article/283531/top-fiber-rich-foods-for-good-gut-bacteria/
4 Easy Food
Swaps to Help Improve Your Gut Health, According to a Gastroenterologist
https://www.eatingwell.com/article/8069209/easy-food-swaps-for-gut-health-according-to-gastroenterologist/
Health-line
How Does Your Gut Micro-biome Impact Your Overall Health?
https://www.healthline.com/nutrition/gut-microbiome-and-health
Videos
Ted Talks
Your Gut Microbiome: The Most Important Organ You’ve Never Heard Of
https://www.youtube.com/watch?v=B9RruLkAUm8
How the Food You Eat Affects Your Gut
https://www.youtube.com/watch?v=1sISguPDlhY
Podcasts
Dr Peter Attia: The Gut-Brain Connection
https://www.youtube.com/watch?v=qqc0iEIPp8w
Huberman Lab: How To Enhance Your Gut Micro-biome For Brain & Overall Health
https://podcastnotes.org/huberman-lab/episode-61-how-to-enhance-your-gut-microbiome-for-brain-overall-health-huberman-lab/
How the Microbiome Affects Your Health and Ways to Optimize It
https://theproof.com/how-the-microbiome-affects-your-health-and-ways-to-optimise-it-with-drs-erica-justin-sonnenburg/
Click the icons below to discover links to references and tools to help with better sleep!
Internet Sources
Dr Weil
Sleep: Mind, Body, Spirit
https://www.drweil.com/dr-weil-sleep-page/
Best Deep Sleep Music To Calm Your Mind at Night
https://www.discovermagazine.com/health/can-chanting-om-reduce-stress-and-anxiety
Understanding Circadian Rhythms: Help to Shift Workers:
Web MD
Get Morning Light, Sleep Better at Night
https://www.webmd.com/sleep-disorders/features/morning-light-better-sleep
Goop
Using the Intelligence of Circadian Rhythms to Optimize Your Sleep
https://goop.com/ca-en/wellness/health/using-circadian-rhythms-to-optimize-sleep/
How Does Indoor Lighting Impact Our Well-Being?
https://goop.com/ca-en/wellness/health/how-lighting-impacts-our-well-being/
Videos
Huberman Lab
How to Defeat Jet lag, Shift Work & Sleeplessness
https://www.youtube.com/watch?v=NAATB55oxeQ
Support Organizations
National Sleep Foundation
https://www.thensf.org/
Apps & Technology
CBC
We Tried 9 Sleep Apps so You Don’t … (zzzzz)
https://www.cbc.ca/life/wellness/we-tried-9-sleep-apps-1.6527551