Fostering Mental Health in the Mining World, part 2 - How a Poor Diet Might Lead to Injury or Worse

Mining demands more than muscle—it requires mental sharpness, stable energy, and reliable focus. But when you're pulling long shifts underground or living at camp with limited food options, nutrition can take a backseat. Unfortunately, poor diet isn’t just about a few extra pounds or feeling sluggish. For miners, what you eat can directly impact your blood sugar, mood, fatigue levels, and even increase the risk of accidents on the job.

Just like a high-performance machine needs premium fuel, your brain and body need proper nutrition to function safely and efficiently.

The Hidden Cost of Poor Diets in Mining Life

Many miners rely on convenience foods—high in sugar, caffeine, and refined carbs—to get through demanding shifts. While these might provide a quick energy spike, they often lead to sharp crashes that affect your alertness and decision-making. Over time, these blood sugar rollercoasters can wear down your system, just like a machine running on unstable power.

Blood Sugar Swings: From Focus to Fog

When you eat a sugary snack or drink an energy drink, your blood sugar rises quickly. This triggers a surge of insulin, causing blood sugar to plummet shortly afterward. The result? Fatigue, irritability, brain fog, and decreased concentration.

Why it matters on the job:

• Reduced reaction time

• Impaired judgment

• Increased risk of errors or accidents

Fatigue and Mood Instability

A poor diet leads to uneven energy throughout the day, often leaving you exhausted by mid-shift. Low energy also makes it harder to manage stress or maintain a positive outlook—essential for life at camp or in isolated work conditions.

Common symptoms miners report:

• Feeling wiped out after meals

• Needing multiple energy drinks or coffee to function

• Getting easily frustrated or emotionally drained

Long-Term Effects: More Than Just Feeling Tired

Consistent poor nutrition can lead to:

• Chronic inflammation

• Increased risk of depression and anxiety

• Insulin resistance or type 2 diabetes

• Sleep disturbances that worsen fatigue

When your internal systems are running inefficiently, everything from your safety to your relationships can suffer.

Fueling Up the Right Way: Smart Eating for Sharp Minds and Strong Bodies

Here’s how you can start eating in a way that keeps your mind clear and your energy steady—even with the challenges of mining life:

Balance Your Meals

Include protein, complex carbs (like whole grains), and healthy fats in every meal. This combo slows digestion and keeps blood sugar stable.

Examples:

• Oatmeal with nuts and berries

• Chicken wrap with whole grain tortilla and veggies

• Eggs with avocado toast and fruit

Move

If you operate heavy machinery, it's important to keep in mind that one of the worst things you can do is sit down right after a large meal. Spikes in blood sugar are less pronounced by physical activity. Engaging in light movement, such as a 10-minute walk, after eating has been shown to prevent the energy crash that often follows a heavy meal.

Hydrate, Don’t Just Caffeinate

Water is essential for brain function. Excess caffeine can dehydrate you and cause energy crashes.

Tip: For every cup of coffee or energy drink, aim for one glass of water.

Pack Smart Snacks

Choose snacks that keep energy steady:

• Mixed nuts

• Greek yogurt

• Hard-boiled eggs

• Veggies and hummus

Avoid:

• Candy bars

• Sugary drinks

• White bread or pastries

Invest in Yourself: Nutrition is Safety

You wouldn’t pour low-grade fuel into a million-dollar drill rig. So why do it to yourself? A well-fed brain is quicker, more alert, and better able to handle the mental and emotional strain of mining life. By making small, sustainable changes to your diet, you’re not just improving your health—you’re protecting your safety and that of your team.

Need to talk? Michael Fournier is a psychotherapist and educator with direct experience working with miners, managers and their employers. Reach out for a session tailored to your schedule and your life.

Looking to learn more about how your business can support the mental health of its employees? Submit an inquiry below.