Strategies for Better Health for FIFO Workers

Val Allen
October 1, 2021
healthy male FIFO mine worker on mine site

FIF0 Worker Health Challenges

FIFO workers face many challenges and health risks in their daily lives. There are certain factors specific to FIFO work that should be addressed in order to safeguard their physical, mental, emotional and relationship health while working FIFO, as well as their long term overall health prospects.

What are the Health Impacts for FIFO Workers ?

A Lifestyle study in 2018 revealed that 20% of FIFO workers experienced stress, anxiety and a sense of helplessness, resulting in a higher dependence on alcohol, cigarettes or prescription medication. Divorce numbers were high and 83% were overweight leading to diabetes and heart disease. Shift work complicates and depletes sleep and health levels, as does the increased EMF levels from flying, constant use of computers and phones - these impact on health issues and create their own health risks.

stressed male FIFO mine worker with hand over face
happy male & female FIFO mine workers on site

How do Shiftwork & Sleep Changes affect FIFO Workers ?

Shift workers - particularly night shift workers - are more at risk of having low levels of Vitamin D with restricted sunlight. This impacts on immune levels, resistance to infection and can contribute to low mood and energy levels. You can have your Vitamin D levels checked when having your next blood test.


  • Adults work best with 7 hours minimum sleep, preferably at night. Here are some practical suggestions to support better sleep.
  • Whilst on shift try to unwind with no television or phone impact for 30 minutes before bed. 
  • A warm shower, reading (not on a screen), herbal teas like Chamomile, as well as lavender sprays on the pillow can be helpful.
  • Most importantly, make your bedroom as dark as possible to mimic nighttime. 
  • Melatonin, magnesium and Kava can aid in getting to sleep. 
  • Try to get 15 minutes of sunlight (or bright light) on waking to help set your natural melatonin levels for the following night and if possible a 15 minute brisk walk or exercise workout will wake up your body and mind ready for work.

Ways a Better Diet can Improve FIFO Health

Employers of FiFO workers are now more aware of the need for healthy food options for on site workers. With these options now available, support your health by incorporating the following into your eating plans:


  • For sustained mental and physical energy ensure you include a portion of protein with each of your 3 daily meals. As a guide, the correct amount is approximately the size and thickness of your palm. Protein sources could be yoghurt on a healthy cereal with some fruit for breakfast, or eggs, baked beans or mushrooms on wholegrain toast. 
  • If having coffee, make your last no closer than 5 hours before bed.
  • Main meals should have a portion of protein, with half the plate filled with vegetables and a quarter of the plate filled with carbohydrates like rice, potato or pasta. 
  • Instead of sugary desserts, try eating more fruit, nuts, seeds or cheese and crackers.

Tips for Better Mental Health for FIFO Workers

Maintaining a positive outlook while working long shifts and being away from friends and family can be challenging, but with a few of these suggestions, you’ll find it a lot easier. 


  • Start the day by naming five things you are grateful for. 
  • Singing or humming triggers endorphin responses in the brain that lifts your mood - so sing in the shower!
  • Commit to a regular contact time with loved ones at home and be open with your feelings. When at home make sure your R&R includes quality time with those you love, and be sure to get out in the fresh air regularly.
  • Let your loved ones know how important they are for your wellbeing and the support they provide in enabling you to continue this line of work.
  • B vitamins, tyrosine, and magnesium along with herbs such as Siberian Ginseng, Withania, Saffron and Passiflora are all very helpful in supporting emotional and andrenal fatigue. They work best when prescribed professionally, and based on your individual needs, by a Naturopath.

Supporting Mental Health & Wellness for FIFO Workers

At Perth Natural Medical Clinic our team of highly skilled Naturopaths and counselors can assist with the specific challenges facing FIFO workers and provide an individualised program for any sleep, dietary or emotional support you may require.


Head to our website at www.pnmc.com.au to find a practitioner who will support you in developing a health plan for your FiFO lifestyle. If you can’t make it into the clinic, Phone and Skype consultations are also available.

Val Allen founder & principal naturopath

Val Allen

Dip.Ed, ND. Founder & Principal Naturopath


Val is recognised as the ‘Matriarch’ of Natural Therapies in Western Australia, having been practising, lecturing and involved in representing Naturopaths at a national level since 1979. Val is a Fellow, Life Member and past National Council member of the Australian Natural Therapists Association.

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