61st Edition, DECEMBER 24th 2014

HEALTH BENEFITS OF FIBER

Fiber is a plant substance that is not found in animals. Fibrous substances are vital for the human body and
the digestive tract. Fiber also aids in the prevention of many illnesses. Here's the scoop on the benefits of fiber
and how much you should need.

1. Indigestion and Constipation

The most important use of fiber is in digesting food. Fibrous substances add considerable bulk to your
stool. It helps your stool become big and soft, thus making it easier to pass through the intestinal tract.
Eating fiber rich foods can help cure constipation, thereby helping to avoid many other serious health
conditions that can often develop as a result of this uncomfortable situation.

2. Heart Ailments
Foods that contain soluble fiber, such as barley, beans, and lentils have a good effect on cholesterol levels
and normal functioning of the heart. Citrus fruits have similar effects on the human system.

3. Cancer
Medical experts suggest that fibrous food helps in protecting against colon cancer, breast cancer, and
ovarian cancer. Significant research is still ongoing to confirm these findings.

4. Diabetes
Normalized blood sugar levels are essential for reducing the risk of diabetes. Diabetic people have found
subsequent reductions in their glucose levels due to intake of fiber-rich foods.

5. Obesity
High fiber foods are more bulky than other food items. Taken under a dietary experts guidance, fibrous
foods give the feeling of a full stomach and curb the urge to eat more. This helps people who would like to
reduce their weight and control their eating habits without becoming hungry.

6. Toxins
Fiber speeds up the passing of food through the intestinal tract, thus preventing constipation or
diverticulosis disorders. Toxic waste materials are also easily flushed out of the system through soft and
easy stools.
Women usually need 25 to 30 grams of fiber on a daily basis, whereas men generally need 30 to 40 grams of
fiber intake every day. Therefore, make sure you have your fill of high-fiber foods that will help you maintain
good health.
Source: https://www.organicfacts.net/health-benefits/other/health-benefits-of-fiber.html
Rahma Cahyatri
HSE Officer
PT.National Utility Helicopters

61st Edition, DECEMBER 24th 2014

10 TIPS FOR WORK SAFETY

Staying health and safe at work is important. No matter what your job, its important to reduce your risks of
injury and ilness at work. Here are some tips to help make yout workplace safe.

1. Understand the risks.

6. Protect your back.

Once you know the particular hazards of your

job or workplace, you can take steps to reduce
your risk of work related injury or ilness.

2. Reduce workplace stress.

Common cause include long hours, heavy
workload, job insecurity and conflicts with
coworkers or bosses. Stress can lead to
depression, sleeping difficulities and problem
with concentration.

3. Take regular breaks.

4. Avoid stooping or twisting.

Use ergonomically designed furniture and
equipment, and rearrange your work area so
that everything you need is within easy reach.

mechanical
possible.

7. Wear protective equipment to suit the

task.
If worn correctly, gear such as earplugs,
earmuffs, hard hat, safety goggles, gloves
or full face mask can dramatically reduce
your risk of injury.

8. Stay sober.

Staying fresh and alert will help you avoid

injury or burnout. Schedule the most difficult
tasks of each day for times when your
concentration is best, such as first thing in the
morning.

5. Use

If you do need to pick up and carry heavy

loads, keep the load close to yout body and
lift with your thigh muscles.

aids

whenever

Instead of trying to lift or carry a heavy object,

use a wheelbarrow, conveyor belt, crane or
forklift.

Alcohol and drugs are a contributing factor

in around three percent of workplace
fatalities.

9. Talk over any concern.

Your employer or human resources
managers need to be informed about
hazards and risk. Your employer is legally
obliged to ensure a safe working
environment.

10. Know your right.

Organizations or unions can offer
information and advice on workplace safety
issues.

http://www.betterhealth.vic.gov.au/bhcv2/bhcarticles.nsf/pages/ten_tips_for_work_safety
Rahma Cahyatri
HSE Officer
PT.National Utility Helicopters

61st Edition, DECEMBER 24th 2014

THE PROCESS OF OZONE DEPLETION

The ozone layer is an invisible layer of protection around the planet that protects us from the suns harmful
rays. Depletion of the crucial ozone layer of the atmhosphere is attributed to pollution caused by chlorine and
bromide found in Chloro-floro carnons (CFCs). Once the toxic gases reach the upper atmposphere, they
cause a hole in the ozone layer, the biggest of which is above the Antartric. The CFCs are banned in many
industries and consumer products. Ozone layer is valuable because it prevents harmful UV radiation from
reaching the earth.
The ozone depletion process begins when CFCs and other ozone-depleting substances (ODS) are emitted
into the atmosphere (1). Winds efficiently mix the troposphere and evenly distribute the gases. CFCs are
extremely stable, and they do not dissolve in rain. After a period of several years, ODS molecules reach
the stratosphere, about 10 kilometers above the Earth's surface (2).
Strong UV light breaks apart the ODS
molecule.
CFCs,
HCFCs,
carbon
tetrachloride, methyl chloroform, and other
gases
release
chlorine
atoms,
and halons and methyl bromide release
bromine atoms (3). It is these atoms that
actually destroy ozone, not the intact ODS
molecule. It is estimated that one chlorine
atom can destroy over 100,000 ozone
molecules before it is removed from the
stratosphere (4).
Ozone is constantly produced and destroyed
in a natural cycle, as shown in the above
picture, courtesy of NASA GSFC. However,
the overall amount of ozone is essentially
stable. This balance can be thought of as a
stream's depth at a particular location. Although individual water molecules are moving past the observer, the
total depeth remains constant. Similarly, while ozone production and destruction are balanced, ozone levels
remain stable. This was the situation until the past several decades.
Large increases in stratospheric chlorine and bromine, however, have upset that balance. In effect, they have
added a siphon downstream, removing ozone faster than natural ozone creation reactions can keep up.
Therefore, ozone levels fall.
Since ozone filters out harmful UVB radiation, less ozone means higher UVB levels at the surface. The more
the depletion, the larger the increase in incoming UVB. UVB has been linked to skin cancer, cataracts,
damage to materials like plastics, and harm to certain crops and marine organisms. Although some UVB
reaches the surface even without ozone depletion, its harmful effects will increase as a result of this problem.
http://www.epa.gov/ozone/science/process.html
Rahma Cahyatri
HSE Officer
PT.National Utility Helicopters