Ship Shaping Guide

SHIP SHAPING UP GUIDE:

Be Fit While On Board

V. GALLSTONES

Working at sea is potentially very hazardous and can be physically demanding;
as such it requires a high standard of health and continuing fitness.
A career at sea demands that you stay fit, healthy and happy so you can perform
your duties well. This is why you are required to undergo medical examinations to reduce
risks to other crew members and for the safe operation of the ship, as well as to safeguard
your personal health and safety.
A seafarer must be honest and truthful and not conceal any information about the state
of his/her health. Any false information provided will be grounds to exclude claims and
benefits for any illness/injury or immediate dismissal.
Some health risks you may face are explored in this booklet. This health guide is published
as part of your wellness program and is hoped to be a source of information on how
to safeguard personal health and therefore prevent common illnesses while onboard.
The responsibility to take care of your health is yours. Make your health a top priority.

Common Illnesses of Seafarers

illnesses



If symptoms persist, consult your doctor.
Learn more about Heart Diseases: www.youtube.com/watch?v=GeX7-sxxOn4
&index=37&list=PLY33uf2n4e6PNPzVph7rNUwGPuhVxl2XY

• Frequent urination • Cuts and bruises don’t heal properly
• Excessive thirst or quickly
• Intense hunger
• Unusual weight loss • More skin and/or yeast infections
• Increased fatigue • Gums are red and/or swollen
• Irritability • Frequent gum disease/infection
• Blurred vision • Sexual dysfunction (men)
• Itchy skin • Numbness or tingling, especially

in your feet and hands

Aside from the health interventions previously mentioned, here are some more tips
toward preventing diabetes:

There are many benefits of regular physical activity.
Exercise can help you lose weight, lower your blood sugar
and boost your sensitivity to insulin which helps keep
your blood sugar within a normal range.
Foods high in fiber include fruits, vegetables, beans,
whole grains, nuts and seeds reduce your risk of diabetes
by improving your blood sugar control, lower your risk of
heart disease, and promote weight loss by helping you feel full.
Although it’s not clear why, whole grains may reduce
your risk of diabetes and help maintain blood sugar levels.
Try to make at least half your grains whole grains. Many foods
made from whole grains come ready to eat, including various
breads, pasta products and many cereals. Look for the word
“whole” on the package and among the first few items
in the ingredient list.
If you are overweight, diabetes prevention may center
on losing the extra pounds. Every pound you lose can improve
your health.

The effectiveness of fad diets in preventing diabetes is not
established. Instead, think variety and portion control as part
of an overall healthy-eating plan. Eating small frequent meals
is more advisable.

If symptoms persist, consult your doctor.
Learn more about Diabetes: www.youtube.com/watch?v=QRLZwXL6w1c&t=251s

Causes of High Blood Pressure

Maintaining a healthy lifestyle is important. Aside from a healthy weight, regular exercise,
appropriate diet, ditching the salt and quitting alcohol, the following additional steps can be taken
to prevent high blood pressure:

If symptoms persist, consult your doctor.
Learn more about Hypertension: www.youtube.com/watch?v=rtPQHDWg-6M

S

DRINK ADEQUATE AMOUNT OF WATER
The best way to prevent kidney stones is to drink
more water. It is commonly recommended to drink
8 glasses of water per day. Lemonade and orange juice
are also good options. They both contain citrate,
which may prevent stones from forming.
ADJUST YOUR CURRENT DIET
AND NUTRITION PLAN
You may be able to prevent kidney stones by making
changes in how much sodium, animal protein, calcium,
or oxalate is in the food that you eat.

If symptoms persist, consult your doctor.
Learn more about Kidney Stones: www.youtube.com/watch?v=kd1OgaoHkNk

• excess bilirubin in the gallbladder fluid
• excess cholesterol in the gallbladder fluid
• a non-stone-related blockage

in the gallbladder that prevents proper
emptying

If symptoms persist, consult your doctor.
Learn more about Gallbladder Stones: www.youtube.com/watch?v=UPw3ot1M_o0



ABSTINENCE
The most reliable way to avoid infection is to not have
sex (i.e., anal, vaginal or oral).
GET TESTED FOR HIV
The only way to know for sure whether you have
HIV is to get tested. Knowing your HIV status gives
you powerful information to help you take steps
to keep you and your partner healthy.
ENGAGE IN SAFER SEX
Correct and consistent use of condom is highly effective
in reducing STD transmission. Use a condom every time
you have anal, vaginal, or oral sex.
PRACTICE OF MONOGAMY
Mutual monogamy means that you agree to be sexually
active with only one person, who has agreed to be
sexually active only with you. Being in a long-term
mutually monogamous relationship with an uninfected
partner is one of the most reliable ways to avoid STDs.

If symptoms persist, consult your doctor.
Learn more about HIV/AIDS: www.youtube.com/watch?v=Tmt5Z4YI-Tg

Mushroom, fresh
Mung Bean Sprout (togue)

Star Apple

Bibingka, Malagkit

Hard Candy