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BOLETÍN
DICIEMBRE
CHAPTER 1
UNDERSTANDING CARDIOVASCULAR RISK
To learn more about these recommendations, get your handbook at www.unitingaviation.com/fitnesstofly/
4 MAINCARDIVASCULAR
HEALTH RISKS IN AVIATION
HEA
RT ATTACK HYPERTENSION
ARRHYTMIA
S
STROKE
ARE YOU EXPERIENCING ANY OF THESE WARNING SYMPTOMS?
1. Irregular heart beat2. Pressure, tightness or chest pain3. Dizziness4. Difficulty breathing or shortness of breath
If your answer is yes, you may be under one of these 4 major risks:
2018
“Durante los próximos boletineS SMS emitirá un documento que busca fortalecer las habilidades no técnicas de cada una de las personas que, de forma directa o indirecta, afectan las operaciones de las
aeronaves”
TABLA DE CONTENIDOS
CAPÍTULO 1 COMPRENDIENDO EL RIESGO CARDIOVASCULAR
CAPÍTULO 2 CÓMO MANTENERSE BIEN MENTALMENTE
CAPÍTULO 3 IMPACTO DEL ALCOHOL Y LAS DROGAS EN EL DESEMPEÑO Y LA SALUD
CHAPTER 1
UNDERSTANDING CARDIOVASCULAR RISK
To learn more about these recommendations, get your handbook at www.unitingaviation.com/fitnesstofly/
4 MAINCARDIVASCULAR
HEALTH RISKS IN AVIATION
HEA
RT ATTACK HYPERTENSION
ARRHYTMIA
S
STROKE
ARE YOU EXPERIENCING ANY OF THESE WARNING SYMPTOMS?
1. Irregular heart beat2. Pressure, tightness or chest pain3. Dizziness4. Difficulty breathing or shortness of breath
If your answer is yes, you may be under one of these 4 major risks:
CHAPTER 2
HOW TO KEEP MENTALLY WELL
To learn more about these recommendations, get your handbook at www.unitingaviation.com/fitnesstofly/
There are several challenges pilots face during their career that can result in
emotional and mental stress:
Adapting to time zone changes
Irregular work schedules
Fatigue/lack of sleep
Changes in the aviation industry
Sickness Financial issues
Regular testsadd to anxiety
Social/relationshipstrain
Work/Lifebalance
Job insecurity
CHALLENGES TO A PILOT’S
MENTAL HEALTH
CHAPTER 3
IMPACT OF ALCOHOL AND DRUGS ON PERFORMANCE AND HEALTH
To learn more about these recommendations, get your handbook at www.unitingaviation.com/fitnesstofly/
There is a clear flight safety risk associated with problematic use of alcohol, or other psychoactive substances. Among a variety of other detrimental e�ects, the following are some e�ects of alcohol intake:
• Increased self-confidence and reduced anxiety that can adversely affect decision making
• Coordination problems• Impaired reaction time and double vision• Errors of judgment of distance or speed
RISK OF INJURIES FROM SHORT-TERM EFFECTS OF ALCOHOL
strongly increases risk if consumed
of a bottle
Rate of alcohol intake
over3-6 hours
ConfusionVomitingSeizuresUnconsciousness
Severity of effects
Impairment of risk-baseddecisionsLess ability to respondto changing situationsErrors of judgement of distance and speedLoss of balance/coordination
Decision-making affected
LOW HIGH
Alcohol poisoning
Higher risk
Level of alcohol intake
“Durante los próximos boletineS SMS emitirá un documento que busca fortalecer las habilidades no técnicas de cada una de las personas que, de forma directa o indirecta, afectan las operaciones de las
aeronaves”
CHAPTER 1
UNDERSTANDING CARDIOVASCULAR RISK
To learn more about these recommendations, get your handbook at www.unitingaviation.com/fitnesstofly/
4 MAINCARDIVASCULAR
HEALTH RISKS IN AVIATION
HEA
RT ATTACK HYPERTENSION
ARRHYTMIA
SSTROKE
ARE YOU EXPERIENCING ANY OF THESE WARNING SYMPTOMS?
1. Irregular heart beat2. Pressure, tightness or chest pain3. Dizziness4. Difficulty breathing or shortness of breath
If your answer is yes, you may be under one of these 4 major risks:
CAPÍTULO 1 COMPRENDIENDO EL RIESGO CARDIOVASCULAR
¿ESTÁ EXPERIMENTANDO ALGUNO DE ESTOS SÍNTOMAS?
1. Latidos irregulares del corazón2. Presión, opresión o dolor en el pecho.3. Mareos4. Dificultad para respirar o falta de aliento
Si su respuesta es afirmativa, puede estar bajo uno de estos 4 riesgos principales:
CHAPTER 1
UNDERSTANDING CARDIOVASCULAR RISK
To learn more about these recommendations, get your handbook at www.unitingaviation.com/fitnesstofly/
4 MAINCARDIVASCULAR
HEALTH RISKS IN AVIATION
HEA
RT ATTACK HYPERTENSION
ARRHYTMIA
SSTROKE
ARE YOU EXPERIENCING ANY OF THESE WARNING SYMPTOMS?
1. Irregular heart beat2. Pressure, tightness or chest pain3. Dizziness4. Difficulty breathing or shortness of breath
If your answer is yes, you may be under one of these 4 major risks:
CHAPTER 1
UNDERSTANDING CARDIOVASCULAR RISK
To learn more about these recommendations, get your handbook at www.unitingaviation.com/fitnesstofly/
In Fitness to Fly, find
7 WAYS TO MITIGATE THESE RISKS AND ACHIEVE OPTIMUM
CARDIOVASCULAR HEALTH:
1. Get active!2. Understand your blood fat (lipid) levels3. Manage your blood pressure4. Eat a healthy diet5. Maintain a healthy weight6. Understand the risk of diabetes7. Stop smoking
Reducechronic stress
Get sufficient sleep
Manage your diet and weight
Exercise regularly
Drink plenty of water
Adopt a low intake of alcohol
4 PRINCIPALES RIESGOS CARDIOVASCULARES
EN LA AVIACIÓN
Ata
que
a
l corazón
Paro fulm
inan
te
Hipertensión
CHAPTER 1
UNDERSTANDING CARDIOVASCULAR RISK
To learn more about these recommendations, get your handbook at www.unitingaviation.com/fitnesstofly/
4 MAINCARDIVASCULAR
HEALTH RISKS IN AVIATION
HEA
RT ATTACK HYPERTENSION
ARRHYTMIA
SSTROKE
ARE YOU EXPERIENCING ANY OF THESE WARNING SYMPTOMS?
1. Irregular heart beat2. Pressure, tightness or chest pain3. Dizziness4. Difficulty breathing or shortness of breath
If your answer is yes, you may be under one of these 4 major risks:
CAPÍTULO 1 COMPRENDIENDO EL RIESGO CARDIOVASCULAR
7 MANERAS DE MITIGAR ESTOS RIESGOS Y DE LOGRAR LA SALUD CARDIO
VASCULAR ÓPTIMA:
1. ¡Mantente activo!2. Entiende tus niveles de grasa en la sangre (lípidos).3. Maneje su presión arterial.4. Coma una dieta saludable.5. Mantenga un peso saludable.6. Comprender el riesgo de diabetes.7. Dejar de fumar.
CHAPTER 1
UNDERSTANDING CARDIOVASCULAR RISK
To learn more about these recommendations, get your handbook at www.unitingaviation.com/fitnesstofly/
In Fitness to Fly, find
7 WAYS TO MITIGATE THESE RISKS AND ACHIEVE OPTIMUM
CARDIOVASCULAR HEALTH:
1. Get active!2. Understand your blood fat (lipid) levels3. Manage your blood pressure4. Eat a healthy diet5. Maintain a healthy weight6. Understand the risk of diabetes7. Stop smoking
Reducechronic stress
Get sufficient sleep
Manage your diet and weight
Exercise regularly
Drink plenty of water
Adopt a low intake of alcohol
Beber abundante agua.
Gestiona tu dieta y peso.
Duerme lo su�ciente.
Reducir el estrés crónico.
NO consuma alcohol.
Hacer ejercicio regularmente.
CHAPTER 2
HOW TO KEEP MENTALLY WELL
To learn more about these recommendations, get your handbook at www.unitingaviation.com/fitnesstofly/
There are several challenges pilots face during their career that can result in
emotional and mental stress:
Adapting to time zone changes
Irregular work schedules
Fatigue/lack of sleep
Changes in the aviation industry
Sickness Financial issues
Regular testsadd to anxiety
Social/relationshipstrain
Work/Lifebalance
Job insecurity
CHALLENGES TO A PILOT’S
MENTAL HEALTH
CAPÍTULO 2 CÓMO MANTENERSE BIEN MENTALMENTE
CHAPTER 1
UNDERSTANDING CARDIOVASCULAR RISK
To learn more about these recommendations, get your handbook at www.unitingaviation.com/fitnesstofly/
In Fitness to Fly, find
7 WAYS TO MITIGATE THESE RISKS AND ACHIEVE OPTIMUM
CARDIOVASCULAR HEALTH:
1. Get active!2. Understand your blood fat (lipid) levels3. Manage your blood pressure4. Eat a healthy diet5. Maintain a healthy weight6. Understand the risk of diabetes7. Stop smoking
Reducechronic stress
Get sufficient sleep
Manage your diet and weight
Exercise regularly
Drink plenty of water
Adopt a low intake of alcohol
Hay varios desafíos que enfrentan los pilotos durante su carrera que pueden resultar en estrés emocional y
mental:
CHAPTER 2
HOW TO KEEP MENTALLY WELL
To learn more about these recommendations, get your handbook at www.unitingaviation.com/fitnesstofly/
There are several challenges pilots face during their career that can result in
emotional and mental stress:
Adapting to time zone changes
Irregular work schedules
Fatigue/lack of sleep
Changes in the aviation industry
Sickness Financial issues
Regular testsadd to anxiety
Social/relationshipstrain
Work/Lifebalance
Job insecurity
CHALLENGES TO A PILOT’S
MENTAL HEALTH
Inseguridad laboral.
Equilibrio trabajo-vida.
Cambios en la industria de la aviación.
Tensión social / relación.
Problemas financieros.Las pruebas regulares aumentan la ansiedad.
Enfermedad.
Fatiga / falta de sueño.
Adaptación a los cambios de zona
horaria.
Horarios de trabajo irregulares.
El desafío que representa para la seguridad de los vuelos un problema de
salud mental
CHAPTER 2
HOW TO KEEP MENTALLY WELL
To learn more about these recommendations, get your handbook at www.unitingaviation.com/fitnesstofly/
There are several challenges pilots face during their career that can result in
emotional and mental stress:
Adapting to time zone changes
Irregular work schedules
Fatigue/lack of sleep
Changes in the aviation industry
Sickness Financial issues
Regular testsadd to anxiety
Social/relationshipstrain
Work/Lifebalance
Job insecurity
CHALLENGES TO A PILOT’S
MENTAL HEALTH
CAPÍTULO 2 CÓMO MANTENERSE BIEN MENTALMENTE
5 FORMAS PRÁCTICAS PARA ALCANZAR LA SALUD MENTAL ÓPTIMA Y EL
BIENESTAR:
1. Conectar socialmente con los demás.2. Manténgase activo.3. Seguir aprendiendo.4. Dar a los demás.5. Ser consciente.
CHAPTER 2
HOW TO KEEP MENTALLY WELL
To learn more about these recommendations, get your handbook at www.unitingaviation.com/fitnesstofly/
In Fitness to Fly, find
5 PRACTICAL WAYS TO ACHIEVE OPTIMUM MENTAL HEALTH AND
WELL-BEING:
1. Connect socially with others2. Get Active3. Keep learning4. Give to others5. Be mindful
Connect sociallywith others
Be mindful
Keep Learning
Get active
Giv
e to
oth
ers
Find creative
ways to
spend time
Keep in touch withfriends
Challenge
yourself
Adopt hobbies
outside of the
workplace
Find an activity
you enjoy andsustain it Exercise
75 /150
minutes
a week
Focus y
our
attentio
n to
the pre
sent
Avoid thoughts
unrelated
to the task
at hand
Giv
e yo
urtim
e to
othe
rs
Nur
ture
your
rela
tions
hips
Conectar socialmentecon los demás. Manténgase activo.
Seguir ap
rendien
do.
Dar a
los demás.
Ser
cons
cien
te.
CHAPTER 3
IMPACT OF ALCOHOL AND DRUGS ON PERFORMANCE AND HEALTH
To learn more about these recommendations, get your handbook at www.unitingaviation.com/fitnesstofly/
There is a clear flight safety risk associated with problematic use of alcohol, or other psychoactive substances. Among a variety of other detrimental e�ects, the following are some e�ects of alcohol intake:
• Increased self-confidence and reduced anxiety that can adversely affect decision making
• Coordination problems• Impaired reaction time and double vision• Errors of judgment of distance or speed
RISK OF INJURIES FROM SHORT-TERM EFFECTS OF ALCOHOL
strongly increases risk if consumed
of a bottle
Rate of alcohol intake
over3-6 hours
ConfusionVomitingSeizuresUnconsciousness
Severity of effects
Impairment of risk-baseddecisionsLess ability to respondto changing situationsErrors of judgement of distance and speedLoss of balance/coordination
Decision-making affected
LOW HIGH
Alcohol poisoning
Higher risk
Level of alcohol intake
CAPÍTULO 3 IMPACTO DEL ALCOHOL Y LAS DROGAS EN EL DESEMPEÑO Y LA SALUD
RIESGO DE LESIONES POR EFECTOS A CORTO PLAZO DEL ALCOHOL
Existe un claro riesgo de seguridad de vuelo asociado con el uso problemático del alcohol u otras sustancias psicoactivas. Entre una variedad de otros efectos perjudiciales, los siguientes son algunos
efectos de la ingesta de alcohol:
Severidad de los efectos vs Nivel de ingesta de alcohol
CHAPTER 2
HOW TO KEEP MENTALLY WELL
To learn more about these recommendations, get your handbook at www.unitingaviation.com/fitnesstofly/
In Fitness to Fly, find
5 PRACTICAL WAYS TO ACHIEVE OPTIMUM MENTAL HEALTH AND
WELL-BEING:
1. Connect socially with others2. Get Active3. Keep learning4. Give to others5. Be mindful
Connect sociallywith others
Be mindful
Keep Learning
Get active
Giv
e to
oth
ers
Find creative
ways to
spend time
Keep in touch withfriends
Challenge
yourself
Adopt hobbies
outside of the
workplace
Find an activity
you enjoy andsustain it Exercise
75 /150
minutes
a week
Focus y
our
attentio
n to
the pre
sent
Avoid thoughts
unrelated
to the task
at hand
Giv
e yo
urtim
e to
othe
rs
Nur
ture
your
rela
tions
hips
• Mayor confianza en sí mismo y menor ansiedad que pueden afectar negativamente la toma de decisiones.• Problemas de coordinación.• Tiempo de reacción deteriorado y doble visión.• Errores de juicio de distancia o velocidad.
Toma de decisiones afectadas Envenenamiento por alcohol
• Deterioro de las decisiones basadas en el riesgo.• Menor capacidad de respuesta ante situaciones cambiantes.• Errores de juicio de distancia y velocidad.• Pérdida de equilibrio / coordinación.
• Confusión.• Vómito.• Convulsiones.• Inconsciencia.
CHAPTER 3
IMPACT OF ALCOHOL AND DRUGS ON PERFORMANCE AND HEALTH
To learn more about these recommendations, get your handbook at www.unitingaviation.com/fitnesstofly/
9to minimize risk from alcohol
Assess your drinking habits
Take the AUDIT questionnaire
1
PRACTICAL WAYS
2
3
4Learn about the amounts of alcohol in different drinks
5Set sensible drinking levels
6 Don’t “binge drink”
The effects of binge drinking can last for up to 72 hours Blood alcohol level
= or + 0.08 grams
4 + 5 +7
Have several alcohol-free days per week
8 Mitigate the short-term effects of alcohol
Eat a mealprior to drinking
Alternate with water
9 Know where to seek help
Spirits WineBeer40%
% alcohol 12% 5%
Max 14 units/weekSpread over 3+ daysUK guidelines
UNIT= small glass / 12% ABV
MaxDaily 21
Comply with your company’s
alcohol policy
Find out the drinking guidelines
in your country
US guidelines
In Fitness to Fly, find
9 PRACTICAL WAYS TO MINIMIZE RISK FROM ALCOHOL INTAKE:
CHAPTER 3
IMPACT OF ALCOHOL AND DRUGS ON PERFORMANCE AND HEALTH
To learn more about these recommendations, get your handbook at www.unitingaviation.com/fitnesstofly/
There is a clear flight safety risk associated with problematic use of alcohol, or other psychoactive substances. Among a variety of other detrimental e�ects, the following are some e�ects of alcohol intake:
• Increased self-confidence and reduced anxiety that can adversely affect decision making
• Coordination problems• Impaired reaction time and double vision• Errors of judgment of distance or speed
RISK OF INJURIES FROM SHORT-TERM EFFECTS OF ALCOHOL
strongly increases risk if consumed
of a bottle
Rate of alcohol intake
over3-6 hours
ConfusionVomitingSeizuresUnconsciousness
Severity of effects
Impairment of risk-baseddecisionsLess ability to respondto changing situationsErrors of judgement of distance and speedLoss of balance/coordination
Decision-making affected
LOW HIGH
Alcohol poisoning
Higher risk
Level of alcohol intake
CAPÍTULO 3 IMPACTO DEL ALCOHOL Y LAS DROGAS EN EL DESEMPEÑO Y LA SALUD
9 FORMAS PRÁCTICAS PARA MINIMIZAR EL RIESGO DEL CONSUMO DE ALCOHOL:
CHAPTER 3
IMPACT OF ALCOHOL AND DRUGS ON PERFORMANCE AND HEALTH
To learn more about these recommendations, get your handbook at www.unitingaviation.com/fitnesstofly/
9to minimize risk from alcohol
Assess your drinking habits
Take the AUDIT questionnaire
1
PRACTICAL WAYS
2
3
4Learn about the amounts of alcohol in different drinks
5Set sensible drinking levels
6 Don’t “binge drink”
The effects of binge drinking can last for up to 72 hours Blood alcohol level
= or + 0.08 grams
4 + 5 +7
Have several alcohol-free days per week
8 Mitigate the short-term effects of alcohol
Eat a mealprior to drinking
Alternate with water
9 Know where to seek help
Spirits WineBeer40%
% alcohol 12% 5%
Max 14 units/weekSpread over 3+ daysUK guidelines
UNIT= small glass / 12% ABV
MaxDaily 21
Comply with your company’s
alcohol policy
Find out the drinking guidelines
in your country
US guidelines
In Fitness to Fly, find
9 PRACTICAL WAYS TO MINIMIZE RISK FROM ALCOHOL INTAKE:
Evalúa tus hábitos de bebida
•Toma el cuestionario AUDIT
Cumplir con la política de alcohol de su empresa.
Descubre las pautas de consumo en tu país
Aprende sobre las cantidadesde alcohol en diferentes
bebidas.
CERVEZA VINOLICOR
No “bebas en exceso”
Los efectos del consumo excesivo de alcohol pueden durar hasta 72 horas
Nivel de alcohol en la sangre
Ten varios días sin alcohol por semana.
Mitigar los efectos a corto plazo del alcohol.
Alternar con agua
Comer antes de beber
Sepa dónde buscar ayuda
No sobrepasar niveles moderados de consumo de alcohol.
UNIDAD= Vaso pequeño / 12% ABV
El principal beneficio del consumo moderado de alcohol es la reducción en la incidencia de ataques al corazón,
MANERAS PRACTICAS9 Para minimizar el riesgo del alcohol.
