The leading cause of on-duty fire fighter deaths is cardiac arrests, according to data from the United States Fire Administration. And it’s second only to cancer for fire fighter deaths overall.
“Fire fighters are more susceptible to cardiac disease and heart attacks than the public due to the physical and emotional stress that comes with the job,” said Dr. Dan Whu, IAFF Chief Medical Officer. “Additionally, fire fighters are exposed to excessive heat, smoke, pollutants, and other hazardous substances that can also contribute to disease.”
In honor of February being American Heart Month, established by Lyndon B. Johnson in 1964, Whu says there are three areas fire fighters should focus on:
1. Optimize nutrition.
The standard American diet often consists of processed foods, saturated fats, sugar, and sodium. Consuming these foods contributes to increased cholesterol levels and inflammation, both risk factors for heart disease.
Fire fighters should instead focus on a diet rich in fruit, vegetables, and whole grains, such as the Mediterranean diet.
2. Establish an exercise routine and stay active.
Fire fighters who maintain a high level of physical fitness through targeted exercise routines are better prepared to meet the physical demands of the job.
Routines should include aerobic exercise (running, swimming), high-intensity interval training, and strength training.
3. Pay attention to lifestyle and sleep.
Shiftwork and unpredictable sleep schedules make it difficult for fire fighters to maintain a lifestyle that supports heart health.
Most fire fighters work one day on, two days off. It’s important for them to establish a sleep routine on their days off to avoid arriving on shift already sleep-deprived. And when they are on shift, schedule an early afternoon nap, if possible, and try to fall back to sleep as quickly as possible after an overnight run.
There are other lifestyle choices that can improve health, such as minimizing exposure to toxins by wearing protective gear, quitting smoking, and limiting alcohol consumption.
