Heavy physical laborers include people engaged in agricultural activities, bricklayers, roofers, forest workers, steel workers, and high-performance athletes or professional athletes with multiple disciplines in competitive sports. Heavy and very heavy workers have an increased energy metabolism because they are exposed to extreme environmental conditions such as cold, heat, strong sunlight or even noise. Under such circumstances, the need for carbohydrates, fats, proteins and essential vitamins, minerals and trace elements increases. The greater the severity of the occupational activity – both physical and mental – the more nutritional energy and vital substances (micronutrients) are required.Due to physical exertion, there is an increase in the frequency of breathing, resulting in increased water being released through the lungs and evaporating through the skin. A lack of fluids as well as nutrients and vital substances (macro- and micronutrients) results in severe performance impairments. An adequate supply of vital substances and fluids is therefore essential for heavy and very heavy workers and prevents poor concentration and performance. Heavy and night shift workers are subject to an altered biological day and night rhythm. Their natural sleep-wake rhythm is disturbed. They have to perform at a high level, especially during the night, although this period actually serves to recover and recharge energy. During the day, when the body is active, such people have to catch up on their sleep. Daytime sleep, however, cannot replace nighttime sleep because the deep sleep phases are postponed and therefore sleep cannot be as intense as at night. As a result, those affected often suffer from sleep disorders and sleep deprivation. In addition, pollutants, noise, heat or cold at work have a damaging effect on the body’s circulation. High-fat, high-energy and hard-to-digest foods interfere with concentration and performance and exacerbate the health consequences. To keep the body as active as possible at night, it needs a light diet with many important vital substances (micronutrients).
Heavy physical work and need for vital substances (micronutrients)
Heavy workers often lose a lot of fluid in the form of sweat. The water-soluble vitamins B1, B2, B6, B9, B12 as well as C and electrolytes such as calcium, magnesium, phosphate, sulfate and chloride are thereby increasingly flushed out with the body water. The need for fluids, electrolytes and vitamins increases. Due to extreme environmental conditions – pollutants, noise, heat, cold or strong sunlight – there is an increased formation of free oxygen radicals – “oxidative stress“. They multiply in the body in the form of chain reactions, snatching an electron from the attacked molecule and turning it into a free radical itself. In high numbers, they can damage DNA, the body’s own proteins, fats and amino acids. Furthermore, oxygen free radicals also attack cell membranes, which are rich in unsaturated fatty acids – lipid peroxidation. This eventually leads to changes in fatty acids and cellular and tissue disorders. Free radicals diminish immune function, increase susceptibility to infections and decrease antioxidant levels. Heavy physical work thus increases the need for antioxidants such as vitamins E, C, A, beta-carotene, B vitamins, ubiquinone – coenzyme Q, selenium, zinc, manganese and copper. A deficiency of antioxidants increases susceptibility to stress and thus the risk of disease. High radical exposure increases the risk of:
- Atherosclerosis (arteriosclerosis, hardening of the arteries).
- Cancer
- Rheumatic diseases
- Myocardial infarction (heart attack), apoplexy (stroke).
- Inflammation as well as disorders of the immune system
- Cataract (cataract)
- Diabetes mellitus sequelae
- Aging processes
In addition, the supply of important minerals is also important, because the workers have to perform at high levels. In addition to vitamins, sodium and potassium are also lost with sweat. If a person lacks sodium, his effectiveness at work decreases due to the appearance of dizziness, confusion and disorientation, because the mineral affects the nervous functions. However, sodium deficiency also has other effects.Muscle cramps, low blood pressure, disturbances in the acid-base balance and in the transport of other vital substances (micronutrients) may occur. Potassium deficiencies in the body, in addition to constipation, lead to health problems similar to those caused by sodium deficiency [5.2]. Vitamin A is needed for sharp vision, as it is responsible for the formation of the visual purple “rhodopsin”, which is broken down by light exposure to the eye. Sleep deprivation weakens the immune system, which can be made more resistant to infection, especially with the help of vitamin A. In addition, with sufficient intake, the vitamin can accelerate the healing process of inflicted wounds as well as work accidents – bone fractures, by supporting cell growth and bone formation. Vitamin B1, B2, pantothenic acid and magnesium are involved in energy production. They break down sugars and fats so that they can be used as cellular energy. This energy supply is extremely necessary for demanding work. In order to be able to work effectively and with concentration during shift work, there must be no lack of vitamin B1, calcium, sodium and potassium, because these vital substances (micronutrients) transmit nerve impulses to the brain as well as to the peripheral nerve cells. If the food supplied contains extremely low amounts of calcium, sodium, potassium and vitamin B1, the risk of accidents increases, characterized by overtiredness and poor reaction. Night workers also depend on the trace elements manganese, molybdenum and selenium. These trace elements are components of important enzymes that protect the body from free radicals. Most often, night and shift workers exhibit excessive consumption of cigarettes, coffee, high-sugar foods, as well as pharmaceuticals compared to individuals in daytime work patterns in order to overcome any signs of fatigue and poor performance. Such stimulants provide a lot of energy for a short period of time, however they intensify chronic overtiredness and tend to have the opposite effect with resulting headaches, irritability and concentration problems. Heavy physical work – vital substance deficiency (macro and micro nutrients).
| Vital substances (macro- and micronutrients) |
Deficiency symptoms |
| Vitamin C |
- Weakness of blood vessels leads to abnormal bleeding, inflamed as well as bleeding gums (gingivitis), joint stiffness and pain
- Poor wound healing
- Personality changes – exhaustibility, melancholy, irritability, depression.
- Weakness of the immune system with increased risk of infection
- Decreased performance
- Decreased oxidative protection increases risk of heart disease, apoplexy (stroke)
|
| Vitamin B1 |
- Impaired energy production, fatigue, weight loss, confusional states.
- Sleep disturbances
- Heart palpitations and failure, shortness of breath.
- Muscle pain, wasting, and weakness, involuntary muscle twitching.
- General state of weakness
- Decreased production of antibodies during infections
- Impaired collagen synthesis resulting in poor wound healing
|
| Vitamin B2 |
- Decreased antioxidant protection
Increased risk of
- Light sensitivity (photophobia), increased burning tears, lens opacities and cataracts.
- Anemia
|
| Vitamin B6 |
- Insomnia, nervous disorders, sensitivity disorders.
- Impaired response of white blood cells to inflammation.
- Decreased production of antibodies
- Impairment of cellular and humoral immune defenses.
- Muscle twitching, convulsions
- Confusion, headache
|
| Vitamin B12 |
- Anemia decreases the ability to concentrate, leads to fatigue, weakness and shortness of breath
- Disturbed growth of white blood cells weakens the immune system.
- Risk of bleeding due to reduced production of platelets.
- Numbness and tingling of extremities, loss of sensation of touch, vibration and pain.
- Poor coordination of the muscles
- Indigestion, loss of appetite, reduced absorption of nutrients and vital substances (macro and micronutrients).
- Decreased vision and blind spots
- Weakened antioxidant protective system
|
| Niacin |
- Loss of appetite, insomnia, headache, dizziness.
- Neurological disorders, such as poor concentration, nervousness, confusion, orientation difficulties.
- Discomfort of the digestive tract, such as decreased release of digestive juices, gastric distention and swelling, flatulence, vomiting and diarrhea.
- Pain or numbness of the extremities
|
| Pantothenic acid |
- Fatigue, headache, palpitations, insensitivity, insomnia.
- Gastrointestinal disorders, stomach pain, vomiting.
- Physical weakness
- Weakened immune system, decreased effect of antibodies, poor wound healing.
- Uncoordinated movements, muscle pain, numbness and burning in the lower legs and ankle pain
|
| Folic acid |
- Digestive disorders, reduced absorption of nutrients and vital substances (macro- and micronutrients).
- Anemia leads to rapid fatigue, shortness of breath, reduced ability to concentrate, general weakness.
- Disturbed formation of white blood cells decreases the immune response to infections, decreased antibody formation.
- Risk of bleeding due to decreased production of platelets.
- Increased risk of atherosclerosis and coronary heart disease (CHD).
- Memory impairment
|
| Vitamin A |
- Decrease the ability of bone fractures to regenerate
- Increased calcium excretion and thus increased risk of kidney stones.
Increased risk of
|
| Vitamin E |
- Lack of protection against radical attacks and chain reactions.
- Decreases the immune response
- Decay of cardiac muscle cells
- Shrinkage as well as weakening of muscles
- Neurological disorders
|
| Vitamin D |
- Osteoporosis – loss of minerals from bones – spine, pelvis, extremities – results in bone pain, deformity, weakness and fractures
- Loss of hearing, ringing in the ears.
- Disturbed immune system with repeated infections.
- Muscle weakness, especially at the hip and pelvis
- Increased risk of colon and breast cancer
|
| Coenzyme Q10 |
- Disturbances in oxygen-dependent energy production in mitochondria.
- Deterioration in the energy balance of energy-rich organs such as the heart, liver, and kidneys
- Insufficient protection against free radicals and thus oxidation
|
| Calcium |
- Demineralization of the skeletal system – increased risk of osteoporosis, especially in women with estrogen deficiency.
- Cycle disorders – disorders of the menstrual cycle in women.
- Tendency to stress fractures of the skeletal system.
- Muscle cramps, tendency to spasm, increased muscle contraction.
- Cardiac arrhythmias
- Blood clotting disorders with increased bleeding tendency
- Increased excitability of the nervous system
|
| Magnesium |
- Prevents exercise adaptation due to decreased endurance capacity
- Increase in uric acid concentration increases risk of muscle and tendon injury
Increased excitability of muscles and nerves leads to.
- Insomnia, difficulty concentrating,
- Muscle and vascular spasms, muscle tremors and stiffness.
- Numbness as well as tingling in the extremities.
- Decreased trainability
- Tachycardia (heart palpitations) and other cardiac arrhythmias.
- Feeling of anxiety
Increased risk of
- Decreased immune response
- Myocardial infarction (heart attack)
- Acute hearing loss
|
| Sodium |
|
| Potassium |
- Fatigability, lack of motive power, possible unconsciousness.
- Confusion, disorientation, dizziness.
- Decreased performance
- Nausea, vomiting, loss of appetite, lack of thirst.
- Hypotension (low blood pressure); cardiac arrhythmias with too fast heartbeat, tendency to collapse.
- Muscle cramps, decreased urination
|
| Phosphate |
- Impairment of the function of red as well as white blood cells due to disturbance of cell formation.
- Short stature, rickets, bone softening, bone deformation – osteomalacia due to disturbance of bone and mineral metabolism.
- Disease of the nerves that carry information between the central nervous system and muscles – peripheral neuropathy causes tingling, pain and paralysis in arms and legs.
- Muscle contraction disorders
- Development of metabolic acidosis, which overacidifies the organism
|
| Chloride |
- Disturbances in excitation conduction in neurons and acid-base balance.
- Muscle contraction disorders
- Development of metabolic alkalosis with elevated pH
- High salt losses due to irritation of the vomiting center and severe vomiting
|
| Zinc |
- Disturbances in the functioning of the immune system or in the synthesis of hemoglobin, with impairment of the ability to perform, regenerate and train.
- Inhibition of cellular defense leads to increased susceptibility to infection
- Wound healing disorders and mucosal changes, as zinc is required for connective tissue synthesis
Metabolic disorders, such as.
- Weight loss
- Failure of pancreatic beta cells – high risk of developing adult-onset diabetes
- Blood clotting disorders, chronic anemia.
- Reduction of the sense of smell and taste, reduction of vision, night blindness, sensorineural hearing loss.
- Growth disorders and retardation
|
| Selenium |
- Weight loss, insomnia
- Memory loss, concentration problems
- Muscle weakness
- Intestinal sluggishness, indigestion
- Decreased antioxidant effect, immunodeficiency.
- Headache and migraine attacks due to increased radical exposure.
- Heart enlargement and heart failure
- Decreased production or activity of selenium-dependent enzymes – deiodases leads to thyroid dysfunction.
- Rheumatic-arthritic complaints
|
| Copper |
Increased risk of
- High cholesterol
- Atherosclerosis
- Sleep disorders
- Susceptibility to infections
- Skeletal structural disorders
- Anemia (anemia)
- Loss of appetite and weight
|
| Manganese |
Decreased reactivity of manganese-dependent enzymes leads to
- Disturbances in osteosynthesis
- Disorders of the central nervous system
- Blood clotting disorders
- Disorders of glucose formation from lactate
- Skeletal and connective tissue changes.
- Growth disorders
- Disorders of lipid metabolism increase the risk of atherosclerosis
- Disorders of neurotransmitter function and nerve stimulus transmission to the muscle cell.
- Epilepsy, schizophrenia
- Weight loss, dizziness, vomiting
- Decreased antioxidant protection, immune deficiency
|
| Iron |
- Chronic fatigue syndrome (CFS), decrease in endurance performance due to impaired oxygen transport capacity and oxygen utilization.
- Loss of appetite
- Disorders of thermoregulation
- High susceptibility to infection of the upper respiratory tract
- Decreased concentration and retentiveness
- Increased lactic acid formation associated with muscle cramps, decreased performance.
- Anemia (anemia)
Due to the restricted oxygen transport in the blood, anemia (anemia) is associated with.
- A reduced physical performance
- Respiratory chain dysfunction and associated intramuscular loading problems
|
| Chrome |
- Reduced glucose tolerance
Increased blood glucose leads to
- Lack of energy
- Fatigue
- Headache
- Concentration problems
- Increased blood lipid levels – increased levels of cholesterol and triglycerides in the blood.
- Decreased insulin action
- Nerve disorders – neuropathies
|
| Molybdenum |
- Nausea
- Visual disturbances
- Severe headache, central visual field defects.
- Coma
- Amino acid intolerance with deficient degradation of sulfur-containing amino acids – homocysteine, cysteine, methionine.
- Kidney stone formation
- Hair loss
- Accelerated respiratory rate
- Cardiac arrhythmia with too fast heartbeat
|
| Sulfate |
Increased risk of
- Cardiovascular disease
- Hypertension (high blood pressure)
- Elevated cholesterol levels
- Inflammatory reactions
|
| High quality protein |
- Disturbances in digestion and absorption of vital substances (micronutrients) and resulting water and electrolyte losses.
- Muscle atrophy
- Decreased physical performance
- Weakened immune system
- High susceptibility to infection due to decreased production of white blood cells
- Mood swings, anxiety, depression
- Poor concentration and performance
- Hyperactive nervous activity
- Fatigue symptoms
Deficiency of growth hormones leads to
- Decrease in muscle building as well as fat loss.
- Growth disorders in children
|
