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We can’t depend on an organization to take care of us. Violanti would like to see law enforcement agencies provide training on diet and sleep, but he points out that “in the end, we are responsible for our own health. Including fish, preferably oily fish, in your diet at least twice a week.Controlling blood pressure and blood sugar.Losing weight so that your body mass index is less than 25.Getting at least 30 minutes of moderate exercise almost every day.Eating a diet low in fat, with a variety of fruits, vegetables, and whole-grain products.V Lewinski notes that the National Institutes of Health recommend the following for preventing or managing metabolic syndrome:

On the website of the nonprofit National Sleep Foundation (you can locate a sleep professional near you, as well as access helpful tips on better sleeping, books on the subject, and sleep aids. “More than 40% of cops have serious sleep disorders, and these can usually be treated,” Vila says. If you have persistent sleep problems, arrange to be screened for sleep disor-ders.

“Make an agreement with your family that sleep for you is an important priority,” Violanti suggests, so they can help minimize disturbances. And don’t eat a big meal just before bedtime.” Darkening the room when you have to sleep during daylight hours also helps. Minimize your caffeine consumption the last 4 hours of your shift, because it takes about 6 hours to diminish caffeine in the blood to a level where it won’t interfere with sleep. “You’ll sleep better,” he says, “if you end vigorous physical activity 2 or more hours before you want to sleep. In turn, being overweight makes you more susceptible to sleep apnea and other problems that interfere with restorative sleep.” If midnight officers want assurance of nutritious meals while working, they can pack their own, making sure what they eat is low in processed sugar and high in complex carbohydrates, he suggests. “This triggers an appetite for the kind of foods that result in weight gain, bad cholesterol, and strain on the organs that help you metabolize sugars. Insufficient leep causes hormonal changes that, in effect, make the body crave quick energy bursts. Working nights, especially on a job that’s highly stressful, can cause significant wear and tear on the body.” “Sleep times for officers on midnights tend to be outside the normal range,” Vila explains, “so they customarily get not only less sleep but sleep of lesser quality.” This produces fatigue and sets up a vicious cycle. In short, Violanti notes, “Diet on the night shift basically stinks.” Plus, he says, “Endocrine function and body balance are disturbed by circa-dian disruption.

Treating others with dignity and respect Arresting Communication will be taught by Lieutenant Jim Glennon, a Midnight Shift Continued from page 18 machines that “point them more toward candy, Cokes, coffee, donuts, and fast foods than toward nutritious meals,” Vila explains.

Body language, proxemics and the paralinguistic.

Course topics include but are not limited to the following: Through real videos and true stories, Arresting Communication will teach officers practical and effective communication skills that can be immediately deployed on the job. Described as the “complete package when it comes to realistic communications training for those in law enforcement,” the course will examine the profession from both the physical safety perspective and the perspective of career success. The premise of the course is that every police officer needs to be educated in what he or she does 100% of the time on duty: communicate. Arresting Communication: Essential Interaction Skills for Law Enforcement M embers looking to improve their communications skills are encouraged to attend the two-day Arresting Communication: Essential Interaction Skills for Law Enforcement course that will be held September 13-14, 2010, at Bally’s Hotel and Casino in Atlantic City.

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