Cancer is unfortunately now the leading cause of death among firefighters nationwide.

Although this subject is certainly crucial year-round, January is Firefighter Cancer Awareness Month, a chance to highlight the potentially life-saving protocols for cancer prevention, while supporting our fire service family members now living with a cancer diagnosis.

Beyond personal risk factors like age and family history, firefighters are often exposed to various hazardous substances on the fireground that are known or suspected to cause cancer. These chemicals are breathed in, absorbed through the skin or eyes, or ingested. If protective turnout gear isn’t adequately cleaned or stored after a call, that can contaminate the fire station, your car, your home and more, and put yourself and others at risk.

At MnFIRE, we’re working to promote a safety culture that emphasizes healthier lifestyles, regular cancer screenings, and reduced exposure to potential hazards.

Little by little, changes to your routine can make a difference. For instance, during and after a fire call, experts recommend protecting yourself by:

• Wearing SCBA
• Conducting gross decontamination on the fireground
• Using gloves to doff PPE/equipment and minimize cross-contamination
• Bagging dirty equipment
• Using wet wipes to clean off soot and other contaminants
• Washing clothes and gear
• Showering within the hour after a call

We’re here to back you up every step of the way. Gone are the days of being macho and showing off dirty gear to prove you did the toughest job. The fire culture continues to shift to prioritize diligently using SCBA and PPE, keeping records of exposures, being honest about how you’re feeling and scheduling regular physicals with your doctor.

Firefighters can learn more about the activities that put them at higher risk for developing cancer, proper PPE strategies for mitigating cancer risks, and what types of screenings can be done to catch cancer early by scheduling a cancer deep-dive training through MnFIRE. These trainings are presented by fellow firefighters and medical subject matter experts.

In the unfortunate event that you or someone you know is diagnosed with cancer, you’re also not alone, emotionally or financially.

All Minnesota firefighters have been automatically enrolled in our Critical Illness Program through the Hometown Heroes Assistance Program which covers diagnoses of cancer and other critical illnesses, and provides a lump-sum cash payment of up to $20,000 to assist with expenses like medical bills and travel costs to and from doctor’s appointments. For more information or to file a claim, call 888-784-6634 or visit securian.com/mnfire-insurance.

Confidential help and mental health support is available over the phone or online, anytime for any firefighter and their family through the MnFIRE Assistance Program. The Firefighter Cancer Support Network is also available to help Minnesota firefighters and their families following a cancer diagnosis with rapid post-diagnosis resources followed by one-on-one support from fellow firefighters through the diagnosis, treatment and recovery process.

The choices you make as a firefighter will affect you and your family in the future. When we lose a firefighter to occupational cancer or any other firefighter-related disease or illness, it affects our families and our communities deeply. So, let’s do what we can to make a difference today. Minimize daily exposures to carcinogens, mitigate risk factors and fortify your defenses against occupational cancer.

While nutrition alone can’t solve the complexities of a mental health condition, a growing body of research is showing how diets that support brain health can benefit mental health and well-being, and also help reduce stress and improve focus.

How nutrients support you

Your brain and body need a variety of nutrients to support your health. It’s important to note – despite the claims of ads, trends and friends – no one food or drink (or supplement for that matter) can uplift a down mood or cure a mental health condition. Generally speaking, your brain and body regularly need a balance of proteins, fibers, carbohydrates, vitamins, minerals, (unsaturated) fats and water to fuel them properly. Each one plays a role. For example:

• Protein helps your brain produce the chemicals it uses to regulate your thoughts and emotions.
• The healthy omega fats found in salmon, avocados, nuts and seeds, among other sources, support your brain function.
• Your body turns carbohydrates into glucose (a kind of sugar) that travels through your blood to feed your brain. Complex carbs found in whole grains, for example, produce slow and steady sugars to keep your brain fueled. Without them, you may experience low blood sugar, which can make you feel tired, irritable and depressed.
• The foods you eat also help promote a healthy gut – stomach, intestines and colon – with the right amount and kinds of bacteria to process and break down your food. Fiber aids in the digestion process, and so do foods with probiotics, like yogurt, sauerkraut, tempeh and kimchi.
• If you don’t drink enough water, you can become dehydrated. Dehydration makes it harder to focus and think clearly. It also can depress your mood and energy level.

On the other hand, foods low on nutrients can make you feel mentally worse. For example:

• The trans fats often found in highly processed and packaged foods have been linked to bad moods.
• Similarly, highly processed, sugary and fried foods have been linked to hyperactivity, aggression, poor concentration, depression and anxiety in children and adolescents.
• And the caffeine so many people rely on for a boost of energy can actually overstimulate you, causing feelings of irritability, anxiousness and depression. It also can keep you from sleeping soundly.
• Diets low in nutrients also affect gut health. As noted above, this system helps you digest your food properly and eliminate waste. If it’s off, so is your body’s ability to absorb nutrients and feed your brain.

Risks of poor nutrition

Interestingly, much of this brain-nutrient-mental health support system can work both ways. If you’re already feeling stressed, anxious or sad, you may find it difficult to eat, much less prepare, healthful food. The lack of rich nutrients makes it harder for your brain to function properly, which in turn aggravates your already struggling mental health, and can even worsen how you already feel.

When you’re not feeling well or eating well, it can also affect your gut. You may feel stopped up, stirred up, bloated or gassy, all of which throws off your digestive system. If your digestive system is malfunctioning, your brain isn’t getting the fuel it needs, and, hungry, struggles to function properly.

Help yourself eat nutrient-rich foods

Follow these three general guidelines to choose more nutritious options:

1. Eat more:
   • Vegetables
   • Fruits
   • Whole grains (bread, brown rice, quinoa)
   • Legumes (lentils, chickpeas, soybeans, and kidney, black or pinto beans)
   • Fish and seafood
   • Unsaturated fats like those found in oily fish (salmon, mackerel, sardines), avocados, seeds, nuts and olive oil
2. Eat in moderation:
   • Red meat (beef, pork lamb, goat and venison)
3. Eat less:
   • Refined sugars (from cane, beets, coconut, palm and corn)
   • Processed foods, especially those high in saturated fat, salt and sugar (such as pre-packaged instant and canned soups, deli meats, sausages, snacks and breakfast cereals)

Fresh foods may be more expensive or harder to access in some areas. So, frozen, canned and dried options are a great choice, too. Look for ones that are minimally processed and have limited additives or preservatives.

Also, consider these ways to help yourself steer toward nutrient-rich foods daily:

• Prepare and store healthy meals and snacks in advance.
• Make one-pot meals – stews, soups and casseroles – to save yourself time and hassle.
• Make plans to cook in rather than eating out with family and friends.
• Have food delivered if getting to the store is too time-consuming or difficult.

A nutrition guide designed specifically for firefighters

Even small changes can make a difference over time. If you need recipe ideas, consider looking online for dietitian-approved options or asking your health care provider for help.

Firefighters can also learn more about nutrition and how it can help them perform more safely and efficiently while on duty, as well as at home, by scheduling a MnFIRE training on Fitness & Nutrition for your department. Learn more here.

Repurposed from MnFIRE Assistance Program partner, Optum.

 

Sources

BetterHealth Channel. Food and your mood. betterhealth.vic.gov.au/health/healthyliving/food-and-your-mood</span. Accessed October 16, 2023.

American Society for Nutrition. How to boost mental health through better nutrition. nutrition.org/how-to-boost-mental-health-through-better-nutrition/. Accessed October 16, 2023.

BetterHealth. Gut health. betterhealth.vic.gov.au/health/healthyliving/gut-health. Accessed October 16, 2023.

Dietitians Australia. Diet and nutrition health advice: Mental health including anxiety and depression. dietitiansaustralia.org.au/health-advice/mental-health-including-anxiety-and-depression. Accessed October 16, 2023.

Harvard Health. Nutritional psychiatry: Your brain on food. health.harvard.edu/blog/nutritional-psychiatry-your-brain-on-food-201511168626. Accessed October 16, 2023.

Mental Health Foundation. Diet and mental health. mentalhealth.org.uk/explore-mental-health/a-z-topics/diet-and-mental-health. Accessed October 16, 2023.

Mind. Food and mental health. mind.org.uk/information-support/tips-for-everyday-living/food-and-mental-health/. Accessed October 16, 2023.

World Health Organization. Mental disorders. who.int/news-room/fact-sheets/detail/mental-disorders/?gclid=CjwKCAjwvrOpBhBdEiwAR58-3F0CEF39A_G2i0LFhhAHl2NLCvU1axJCRNFiPv62ZGJDoo92coQw7BoCbtAQAvD_BwE. Accessed October 16, 2023.

When you’re going through something stressful or feeling anxious, negative thoughts can make difficult situations and feelings even harder. That’s because how we think affects how we feel, and how we feel affects how we behave.

Learning how to get ahead of unhelpful thoughts and reframing them to be more positive can help you get through those moments. It also can help improve your overall mental and emotional well-being.

While we generally cannot control the thoughts that come into our minds, especially after a tough call, we can control what we do with them. And we can train ourselves to alter our thinking patterns to be more helpful. Let’s look at how this works.

Types of unhelpful thoughts

First, let’s consider the kinds of negative thinking that may affect you. Here are some common ones:

Expecting the worst to happen.
This sometimes takes the form of “but what if?” thinking, too. In either case, even if something is going well, you expect the worst and think of all the bad things that could happen. As a result, you find it difficult to enjoy good times or be present in the moment. For example, if your boss sets up a meeting with you for the next day, an unhelpful thought would be, “I must be getting fired!” A way to reframe that more positively would be, “My boss wants to meet with me tomorrow. She isn’t on shift today, so I cannot ask her why. Tomorrow I will know why she wants to meet, and I can deal with it then.” 

Focusing on the negative.
Even if something good happens, you tend to think only about what went wrong or could have gone better.

Seeing things only as good or bad and ignoring the range of possibilities in between.
This is also called “all or nothing” and “black and white” thinking. This pattern oversimplifies situations. For example, thinking “if you don’t win, then you lose” overlooks the benefits of participating in something you enjoy, such as a tennis match, or in pursuing opportunities, like applying for a promotion.

Making negative assumptions.
For example, if something bad happened, you assume it will keep happening. Like, if you once failed a test, going into every test believing you’ll also fail them. But realistically, you have passed many more tests than you’ve failed, and you’re prepared for this one. A more helpful thought would be, “I failed that test, but I prepared well for this test – and I’ve passed many more tests than I’ve failed.”

Blaming yourself when bad things happen. Or blaming others for bad things that happen to you.
This thinking pattern fails to consider all the other factors that could contribute to a situation or event. If you didn’t arrive at the scene early enough to help someone, it can be easy to spiral or blame yourself. In the fire service, having to navigate survivor’s guilt also isn’t uncommon, especially if there has been a line-of-duty death. We must remember that placing blame on others does not honor the sacrifice of the fallen. Use critical incidents as an opportunity to learn from possible mistakes, but try to give yourself and your crew the benefit of the doubt when it comes to this uniquely challenging work.

In each of these thinking patterns, you aren’t considering the positive possibilities and variety of perspectives. You’re also not considering the full story or thinking about the facts. Many factors contribute to and come into play in every situation. Try to pay attention to where your brain goes in a difficult time.

If you find yourself getting trapped in one of these unhelpful thinking patterns, ask yourself questions to center your thoughts and see other perspectives. For example:

• Why am I so worried about this? Has this happened before? If yes, how did I manage that situation? If no, how likely is it to happen in this situation? And if it does, what can I do to get through it?
• Are there other reasons or explanations why this could have happened? For example, maybe my friend’s partner does not feel well, so they need to reschedule dinner. Or, I failed that test because I didn’t prepare properly, but I am prepared for this test – and I’ve passed many more tests than I’ve failed.
• If someone I cared about were in this situation, what would I tell them? Would I be as hard on them as I am on myself?

Another way to reconsider unhelpful thoughts is to go through this step-by-step exercise. Ask yourself:

1. Why am I stressed and/or having anxious thoughts? What happened?
2. What unhelpful thoughts am I having?
3. How do those thoughts make me feel?
4. What evidence supports these unhelpful thoughts?
5. What evidence challenges these unhelpful thoughts?
6. Based on the evidence, what is a more helpful, realistic and/or balanced way to think about this?

Then, take a deep breath. Let the other perspective sink in, and reset.

Going through these reframing processes can help you feel calmer in the moment and shift your thinking patterns over time to be more positive. With practice, thinking more positively can become part of your life – and help improve your overall mental and emotional health and well-being – both in the fire service and in your personal life.

Want to learn more or get more mental health support like this?

Confidential help is available over the phone or online, anytime for any Minnesota firefighter and their family through the MnFIRE Assistance Program (MAP). The MAP targets emotional health and stress unique to the fire service through connection to mental health care and peer support. For more details or for help, call 888-784-6634 or visit mnfireinitiative.com/hhap/#MAP.

Repurposed from MnFIRE Assistance Program partner, Optum.

Sources

MyHealth Alberta, “Learning about thought reframing.” myhealth.alberta.ca/Health/aftercareinformation/pages/conditions.aspx?hwid=abk7438. Accessed September 22, 2023.

NHS, “Reframing unhelpful thoughts.” nhs.uk/every-mind-matters/mental-wellbeing-tips/self-help-cbt-techniques/reframing-unhelpful-thoughts/. Accessed August 8, 2923.

Small Steps, “Reframing thoughts.” smallsteps.org.nz/reframing-thoughts. Accessed August 8, 2023.

Mental health conditions affect people of all ages, backgrounds and lifestyles in all kinds of ways. In fact, about one in five people globally live with a mental health condition. For firefighters, the rates are even higher than the general population – particularly in the areas of sleep disorders, depression, substance abuse, post-traumatic stress injury and suicidal ideation/action.

And too many of these firefighters are suffering in silence.

Mental health conditions are treatable illnesses. Yet, despite how common mental health concerns and conditions are, stigma persists. And most people don’t seek help.

Here are seven ways you can help stop stigma, so people feel safer and more comfortable getting the help they may need:

Be kind

A simple rule of thumb is to remember people are people, not conditions. Treating people with kindness and compassion can go a long way toward creating a welcoming, supportive environment.

Study the facts

There is a lot of bad information out there. Check your source before you repeat or repost a tidbit off the internet. It may not be accurate. Consider the motivation behind a dramatic portrayal on a TV show before assuming it’s credible. Educate yourself, so you can help set the record straight. It’s best to start with legitimate resources that are committed to raising awareness and mobilizing support for mental health. The World Health Organization is a great example. Learning about common conditions, like depression, anxiety disorder, post-traumatic stress disorder and others, will help you spread good information.

Be an ally

Encourage respect and dignity for all people. If you hear someone saying hurtful or false things about mental health concerns or conditions, politely speak up and address it.

Talk openly about mental health

Listen respectfully and invite open conversation about the importance of mental health and well-being. People should not feel ashamed or reluctant to get the benefit of professional help.

Foster understanding

Encourage yourself and those you influence to view mental health just as you would physical health. If, for example, a friend sprained an ankle or broke an arm, you would encourage them to seek medical attention. The same should be true for mental health conditions.

Share your own experience

If you have personal experience with mental illness, consider telling others about it. Sharing your story can foster understanding and provide perspective. The MnFIRE Peer Support program provides a confidential outlet for firefighters to share what they’re going through with someone who understands.

Get involved

Around the world, people are working hard to improve mental health care perceptions, systems and policies. There are many ways to show support. Make sure you post only accurate information on your social media. Drive a friend to a therapy appointment. Make your vote count in local elections. Donate time or money to an advocacy organization like MnFIRE. Every show of support helps normalize the conversation around mental health and wellness.

The emotional and disturbing calls we go on can stick with us – and it’s important to recognize how the stresses of the job can negatively impact our mental health. MnFIRE’s emotional wellness training can help your department de-stigmatize talking about mental health, as well as provide practical information around how to properly debrief after a difficult call, ways to maintain emotional well-being and what resources are available for those who need help.

Confidential peer support and mental health resources are available to Minnesota firefighters and their families for free through the MnFIRE Assistance Program. For more details or for help, call 888-784-6634 or visit mnfireinitiative.com/hhap/#MAP.

Repurposed from MnFIRE Assistance Program partner, Optum.

 

Sources

American Psychiatric Association, “Stigma, Prejudice and Discrimination Against People with Mental Illness.”
psychiatry.org/patients-families/stigma-and-discrimination Accessed July 17, 2023.

BetterHealth Channel, “Stigma, discrimination and mental illness.”
betterhealth.vic.gov.au/health/servicesandsupport/stigma-discrimination-and-mental-illness#challenging-stigma-associated-with-mental-illness. Accessed July 17, 2023.

Mind, “Mental health problems – an introduction.”
mind.org.uk/information-support/types-of-mental-health-problems/mental-health-problems-introduction/stigma-misconceptions/. Accessed July 17, 2023.

NAMI, “Pledge to be stigmafree.”
nami.org/Get-Involved/Pledge-to-Be-StigmaFree. Accessed July 17, 2023.

Contributed by Paul J. Anderson, M.D.

Getting quality sleep is tough. Anticipation of a call at night is like watching the alarm clock when you know you need to get up early. Your sleep quality suffers. Then a call comes in, and your sympathetic “fight-or-flight” response is activated. This sharpens your focus and primes your body to perform, but makes it incredibly difficult to fall back asleep once the run is complete.

Plus, sharing your sleeping quarters with others, like in a firehouse, can limit the ability to personalize one’s sleep environment when time for sleep is available. And at home, firefighters tend to prioritize time with family and other personal obligations over resolving “sleep debt” accrued from a busy night on duty. Understandably so.

Sleep is the most restorative and rejuvenating element of human life. During sleep, the body clears waste products of metabolism and cellular function and builds neural networks in the brain that are responsible for learning and memory. Sleep replenishes our immune systems, balances our hormones and repairs our bodies so that we are primed for work and activity when we wake the following morning.

According to renowned sleep expert Dr. Matthew Walker, there may not be a single cellular process that doesn’t benefit from a good night’s sleep. Lack of routine quality sleep for seven to eight hours per night has been associated with performance deficits and increased risk of cardiometabolic disease, mental illness, cognitive decline, cancer and early death. But nighttime calls are inevitable, whether you are a full-time, part-time, on-call or volunteer firefighter. Therefore, firefighters must do all they can to maximize sleep quality when sleep opportunity is available.

Here are some considerations to optimize your sleep:

1. Build a sleep sanctuary

The ideal sleep environment is cool, dark and quiet. If you are utilizing shared sleeping quarters, aim to set the temperature somewhere between 60 to 67°. Avoiding screen use for two hours before bed is incredibly important, as the light emitted from electronic screens has a powerful impact on the body’s internal clock. Fans and other generators of “white noise” may help create a restful environment in an otherwise noisy environment. It also may be worth considering lighting sleeping rooms with light that are less stimulating to the eyes. Think red or dimmer light.

2. Develop a bedtime routine

The brain needs to associate the bed with sleep only. Common techniques to help calm the body and recruit the parasympathetic “rest and digest” system include warm showers, gentle stretching, meditation, and structured breathing. Consider a pre-bed routine that starts with taking a hot shower, followed by some reading under dim light on a non-electronic source, then five to ten minutes of “cyclic sighing” in bed (four seconds deep inhale, eight seconds slow exhale). These behaviors can calm the nervous system and set the stage for sleep.

3. Nap strategically

Napping can improve daytime alertness and help resolve sleep debt, but it has to be done properly. Napping at the wrong time of day or for too long can compromise nighttime sleep quality. Naps for less than 30 minutes in the early afternoon (around 1 p.m. to 3 p.m.) are best, when the body’s circadian rhythm yields a natural dip in arousal. But only nap if you feel the need, because oversleeping is also harmful to overall health.

4. Live an active and healthy life

Daily exercise leads to the increased accumulation of adenosine, the primary molecule responsible for tiredness, or “sleep drive,” at the end of the day. Exercise will also help with weight loss, which can prevent the development of sleep disorders like obstructive sleep apnea (OSA). Limiting caffeine intake to the morning and less than 400 mg daily is ideal. Aim for minimal alcohol intake as well, and know that a drink is less disruptive to sleep if had earlier in the day versus evening. Meal timing can also affect the body’s internal clock, so avoiding eating for the first one to two hours after waking and two to three hours before bed can be helpful.

5. Promote a pro-sleep culture

The machismo “I’ll sleep when I’m dead” mentality needs to end. Research tells us that education, awareness, and implementation of sleep programs in fire departments are effective in improving overall sleep quality. Address fatigue and sleep status often, discuss it with other firefighters and make sleep a priority at home. To help set the tone, consider reading Walker’s book Why We Sleep. It will reaffirm that quality sleep is a foundation of overall wellness and perhaps motivate you to make favorable changes to your sleeping routine.

Chronic sleep deprivation is likely to accelerate the development of illnesses that are already all too prevalent in the fire service. While high-quality sleep may be a challenge for firefighters, some of these simple adjustments can help you prioritize better sleep techniques and your overall health.

Put your department on a path to better sleep

MnFIRE now offers a training specifically focused on sleep. Help your team get a better night’s sleep – register your department today for this free sleep training here.

Contributed by Paul J. Anderson, M.D.

There is no way around it, firefighting is a stressful job. Physically, you must be able to handle the stress of the station alarm or an emergency call, the truck sirens blaring, gearing up and working hard until the fire is out, keeping at it until overhaul is done, and staying until your gear is clean and back in your locker. Emotionally, you must handle distraught victims, exposure to horrible life situations and trauma, the unpredictable attitudes of your teammates, and anything else that comes at you on a call. On top of all that, if you are like most firefighters in Minnesota – part-time or volunteer – this might not even be your day job, and you likely have a family to take care of as well.

All of these things considered, firefighting exposes us to high levels of stress. With prolonged exposure to these elevated stress levels, firefighters can feel a negative ripple effect through various aspects of life that may eventually hinder a person’s ability to function.

The most important thing to remember about your body is that it cannot tell the difference between various kinds of stress. “Stress is stress” to your body. It’s also good to remember that too much stress can negatively impact almost all of the other lifestyle habits you might be trying to build or maintain. With too much stress, we eat poorly, sleep poorly, have low energy for working out, our relationships suffer and we may turn to alcohol or other substances a little too often to “take the edge off.”

But there are ways to counter the “crunch” of too much stress in your life. Here are a few thoughts to help you step out in another direction:

1. Prioritize: Being stressed out happens sometimes in everyone’s life, but often it happens because our priorities have gotten out of order. Think about what capacities are most important to you and what skills and resources are essential to helping you be your best for yourself and the people around you. Prioritize the time and activities that support those resources. Take control of your schedule. Decide to let some things go.
2. Downsize: So much stress comes from trying to do too much in too little time. Maybe there are some parts of your life you could simplify or let go of altogether to get back on track. Think about your commitments, your obligations and the extra activities that are filling your time. Maybe you can back off just a little bit and buy yourself some time to recharge.
3. Capitalize: Capitalizing means you take what you have and reinvest it in key resources that make you even more successful. Take your new priorities, and some of the time you gained from downsizing, and re-invest in your key relationships, the physical and mental health you have through physical activity and great nutrition, good friendships, spending time in nature and participating in activities or causes that bring you joy.

Managing stress is a key pillar of a healthy lifestyle that will improve your ability to be present to your work, your family, and yourself. You can read more about other healthy lifestyle pillars, such as physical fitness, here.

Once again on Sunday, September 24, we gathered on the grounds of the Minnesota State Capitol for the annual Minnesota Fallen Firefighter Memorial Service.

This year, the importance of MnFIRE’s mission hit especially hard. The service honored two beloved members of the state’s fire service, both of whom died in the line of duty in the past year as a result of cardiac events. Hopkins Assistant Fire Chief James “Jimmy” Scanlon died Nov. 4, 2022, and St. Paul Fire Captain Chris Parsons died June 15, 2023. Chris was a founding board member of MnFIRE and a fervent champion for firefighter well-being, which will forever be part of his legacy.

During the ceremony, inscribed columns in their honor were added to the Minnesota Fallen Firefighter Memorial, and their families received flags that have been flown over the state capitol – and the thanks of a grateful state. Firefighters from across Minnesota joined Gov. Tim Walz and other dignitaries to honor all of Minnesota’s 244 fallen firefighters, including a special remembrance of fallen firefighters from Mapleton and St. Louis Park.

These tragic cardiac incidents are a solemn reminder about the vital work we’re doing to protect the heart health of each and every firefighter. With deep gratitude, we recognize Chris and Jimmy’s dedicated service, and our thoughts and prayers are with their family, friends and communities.

The memorial service is held each year on the last Sunday in September, which has been designated as the state’s official day to honor Minnesota’s fallen firefighters. Learn more about the fallen firefighters who were honored from FOX 9’s coverage of the ceremony.

The Minnesota Fire Service Foundation coordinates the effort to recognize the state’s firefighters who died in the line of duty and provides support and resources to fire departments, firefighters, and their families throughout Minnesota. Financial contributions to fund educational scholarships for children of active, retired, or deceased firefighters, and for spouses of deceased firefighters and support for firefighters and their families in times of need can be sent to:

Minnesota Fire Service Foundation c/o Security Bank & Trust Co.
591 Park Avenue, PO Box 157
Hamburg, MN 55339

Online contributions can be made at MNFireServiceFoundation.org. All contributions are tax deductible.

Contributed by Paul J. Anderson, M.D.

As a firefighter, food may be one of the last things on your mind. You may work one or two other jobs while trying to hold down a busy family life, and you’re committed to showing up for a fire call, ready to get to work. With this number of responsibilities, you eat when you can. But putting food last on your list will eventually leave you unprepared for an emergency because you are too tired or too unhealthy to rise to the challenge. While being unprepared could cause you injury, it could also keep you, your fellow firefighters, your family or the public from getting help when they need it.

We get it. On top of juggling all of those things, nutritional advice is overwhelming and confusing for most of us. So, here is a great saying from Michael Pollan to get you started: “Eat real food, not too much, mostly plants.”

Eat real food

Eating real food means eating items that naturally occur in the world as things you can eat. Think about an apple, a carrot, black beans, nuts or fish. Processed foods, on the other hand, are edible substances that come out of machines or go through heavy processing like puffed snacks, soft drinks, protein drinks or candy bars. Real food is better fuel because it has more nutrients and fewer calories. Plus, it contains the full variety of nutrients our bodies need to do work and stay healthy.

Not too much

Eating too much of anything provides excess energy (calories) which the body stores as fat. Only about 10 to 20% of your weight should come from fat. The rest (80 to 90%) should be muscle, bone, blood, organs and water. But what is too much?

The average person needs somewhere around 2,000 calories per day just to support basic body functions like thinking, moving around, digestion and breathing. Divide this by three meals per day and you are talking about 675 calories per meal (less if you snack), which is not a lot of food. So, besides learning to eat more real food and less processed foods, the next action you can take is to pay attention to how many calories you eat in a day. There are a number of apps you can use for free (such as myfitnesspal.com) that help you easily track your food intake if you want to learn how many calories you eat.

Mostly plants

No, you don’t have to be a vegetarian or a vegan. But you do need to understand that meat is best kept as a “once in a while” part of your diet, instead of a daily dietary staple. All types of meat contain everything an animal ate and was exposed to during its lifetime, not all of which is good.  In addition, certain components of meat, especially red meat, can create inflammation in your body and that can speed up the development of disease in your blood vessels and heart.

Lifestyle changes such as regular exercise and quality nutrition can improve job performance and help your body reach its full potential. Nutrition is a key pillar of a healthy lifestyle that will improve your ability to be present for your colleagues, your family and yourself. You can read more about other healthy lifestyle pillars, such as physical fitness, on the MnFIRE blog.

Learn how to create and maintain good physical fitness and healthy eating habits to support your firefighter training, work demands and long-term health by signing your department up for the new Firefighter Fitness & Nutrition training from MnFIRE. These trainings are available whenever it’s convenient for your crew, and it’s completely free for all fire departments in Minnesota. Sign up today!