Under the Hard Hat

Category: Wellness

  • Built to last: Why bone health in construction matters

    Built to last: Why bone health in construction matters

    You wouldn’t work with sub-par building materials; your bones are no different. Construction work demands physical strength, endurance, and resilience, but bones often take a beating from years of heavy lifting, repetitive motion, and high-impact activity. Over time, bone density declines, increasing the risk of fractures, osteoporosis, and long-term mobility issues. While aging is unavoidable, simple lifestyle choices like eating well and regular exercise can help maintain strong, healthy bones and reduce the risk of serious complications.

    Quick look

    • Bone health is crucial for construction professionals, as heavy lifting and repetitive motion increase the risk of fractures and mobility issues.
    • Aging naturally reduces bone density, but lifestyle choices like exercise, diet, and supplements can help maintain strong bones.
    • Women face a higher risk of osteoporosis due to hormonal changes, but men are also susceptible to bone density loss.
    • Simple actions—such as weight-bearing exercise, proper nutrition, and avoiding smoking or excessive alcohol—can prevent long-term complications.

    The basics of bone health

    Bone health refers to the skeletal system’s strength, density, and overall integrity. Bones are dynamic, living tissues that undergo continuous remodeling. This process involves resorbing old or damaged bone and forming new bone material, which is crucial for maintaining bone strength and mineral balance.

    As we age, the balance between bone resorption and formation shifts, decreasing bone mass and density. This reduction in bone density increases the risk of conditions such as osteopenia and osteoporosis, making bones more susceptible to fractures. Factors contributing to age-related bone loss include hormonal changes, reduced physical activity, and nutritional deficiencies.

    Women are particularly vulnerable to bone density loss due to hormonal changes associated with menopause. The decrease in estrogen levels during this period accelerates bone resorption, leading to a significant reduction in bone mass. In fact, women can lose up to 20% of their bone density within 5 to 7 years following menopause.

    The scope of the bone health conundrum

    Osteoporosis and its precursor, osteopenia (low bone mass), are widespread conditions affecting millions globally. In the United States, approximately 10 million individuals have osteoporosis, while an additional 44 million have low bone density, placing them at increased risk. While osteoporosis is often associated with women, men are also susceptible. Studies indicate that about 4% of men aged 50 and over have osteoporosis, and 38% have low bone mass.

    Why this matters to construction professionals

    Construction work is inherently physically demanding, involving heavy lifting, repetitive motions, and working at heights. These tasks increase the risk of falls and injuries. For individuals with low bone density, even minor accidents can result in severe fractures. Research has shown that prolonged exposure to heavy physical occupational activities can negatively impact bone mineral density, further elevating injury risk.

    Bone injuries pose immediate health concerns and can lead to prolonged recovery periods, potentially affecting career longevity in the construction industry. Maintaining strong bones is crucial for both personal well-being and professional sustainability.

    Impact of low bone density

    Low bone density, or osteopenia, can lead to several significant health issues:

    • Increased risk of fractures: Fragile bones, particularly those in the hips, spine, and wrists, are more susceptible to breaks.
    • Chronic pain and mobility issues: Fractures, especially in the spine, can result in persistent pain and reduced mobility, which can affect daily activities and quality of life.
    • Higher risk of osteoporosis: Osteopenia can progress to osteoporosis, where bones become so brittle that even minor stresses can cause fractures.
    • Difficulty recovering from falls and injuries: Weakened bones break more easily and heal more slowly, complicating recovery and potentially leading to prolonged periods of immobility.

    How to maintain strong bones as you age

    Jumping/high-impact exercise

    Engaging in weight-bearing and high-impact exercises stimulates bone growth and increases bone density. Jumping, skipping rope, and plyometrics are particularly effective. These exercises stress the bones, prompting them to adapt and become stronger. For instance, jumping exercises have improved bone density by promoting bone formation.

    Cut back on drinking

    Excessive alcohol consumption can interfere with the body’s ability to absorb calcium, leading to weakened bones over time. Limiting alcohol intake is crucial for maintaining bone density. Research indicates that high alcohol consumption is associated with an increased risk of osteoporosis and fractures. Reducing alcohol intake can significantly improve bone health.

    Improve your diet

    A balanced diet rich in essential nutrients supports bone health:

    • Calcium-rich foods: Dairy products like milk, cheese, and yogurt are excellent sources of calcium. Leafy green vegetables such as broccoli, cabbage, and fortified foods also contribute to calcium intake.
    • Bone-supporting nutrients: Magnesium, vitamin D, and vitamin K play vital roles in bone health. Magnesium can be found in nuts and seeds, vitamin D in fortified foods and sunlight exposure, and vitamin K in leafy greens.
    • Protein: Adequate protein intake is essential for bone repair and strength. Incorporate lean meats, poultry, fish, legumes, and nuts into your diet to meet your protein needs.

    Supplement where needed

    If you’re unable to meet your nutritional needs through diet alone, consider the following supplements:

    • Calcium: Essential for strong bones; supplementation may be necessary if dietary intake is insufficient. Consult with a healthcare provider to determine the appropriate dosage.
    • Vitamin D: Crucial for calcium absorption; while sunlight exposure helps, many people require supplements to maintain adequate levels, especially in less sunny climates.
    • Magnesium: Supports bone structure and density; available in supplement form if dietary intake is low.
    • Collagen: May help improve bone flexibility and strength; consult a healthcare provider before starting collagen supplements.

    Incorporating these strategies into your daily routine can significantly contribute to maintaining strong bones as you age. Always consult with healthcare professionals before significantly changing your exercise or dietary habits.

    Other bone-boosting habits

    In addition to exercise and nutrition, certain lifestyle choices play a crucial role in maintaining bone health:

    Avoid smoking

    Smoking has been shown to weaken bones by reducing the activity of osteoblasts, the cells responsible for bone formation. This leads to decreased bone density and an increased risk of fractures. Quitting smoking can help preserve bone strength and reduce the risk of osteoporosis.

    Maintain a healthy weight

    Both underweight and overweight conditions can negatively impact bone health. Being underweight increases the risk of fractures due to lower bone mass, while excess weight can strain bones and joints. Maintaining a healthy weight through a balanced diet and regular exercise supports bone density and overall skeletal health.

    Regular movement

    Prolonged periods of inactivity can lead to bone loss. Regular physical activity, especially weight-bearing exercises like walking, dancing, or strength training, helps maintain bone density and strength. Incorporating movement into your daily routine is essential for bone health.

    Bottom line

    Bone health is a lifelong investment. What you do today determines how strong and resilient your bones will be. For construction professionals, maintaining bone strength is essential for preventing injuries, staying active, and extending career longevity.

    By incorporating weight-bearing exercises, maintaining a nutrient-rich diet, and making smart lifestyle choices, you can significantly reduce bone loss and lower your risk of osteoporosis. Even minor adjustments, like increasing daily movement, reducing smoking or alcohol, and ensuring adequate calcium and vitamin D intake, can impact your skeletal health.

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  • Does construction stress have you clenching your jaw? Here are 4 tips to help you stop

    Does construction stress have you clenching your jaw? Here are 4 tips to help you stop

    After a long day on the job site, you might experience sore arms, an aching lower back, and… jaw pain? Also known as bruxism, jaw clenching is a habit you might not even realize you’re doing. Many people subconsciously grit their teeth during the day or tense their jaw during high-concentration tasks like operating heavy machinery in tight spaces. Others grind their teeth at night, causing damage to teeth and pain in the jaw. Bruxism can be caused by consuming caffeine, alcohol, nicotine, or certain medications or due to stress and anxiety. Try relaxation techniques, dental interventions, and mouthguards to prevent jaw clenching. 

    Quick look

    • Bruxism involves clenching or grinding the teeth. It can occur during the day or while sleeping.
    • Bruxism can occur due to teeth misalignment, medications, stress, and sleep. Stress and anxiety can also cause bruxism.
    • Symptoms of jaw clenching include sore muscles, chipped teeth, and grinding sounds.
    • Strategies for stopping jaw clenching include stress-reduction techniques, dental visits, mouthguards, and healthy lifestyle habits. 

    What is bruxism (jaw clenching)?

    Bruxism involves involuntarily tightening and clenching your jaw or grinding your teeth. Many people who have bruxism don’t know they’re doing it—in some cases, the only indicators are sore jaw muscles or aching teeth. Some experience bruxism only at night, grinding or clenching their teeth while they sleep, and others may find that they experience jaw tension and clenching throughout the day, as well.  

    Why do some people clench their jaws?

    Several factors can contribute to jaw clenching, including teeth alignment, lifestyle factors, sleep, medication, and stress. 

    Misaligned teeth can create abnormal bite patterns, putting uneven pressure on the teeth and increasing the risk of bruxism. Lifestyle factors also play a role—consuming alcohol, caffeine, and nicotine all increase the likelihood of jaw clenching. Even prescription medication can have an effect. Studies have shown that medications for several different disorders can cause bruxism, including:

    • Anticonvulsants
    • ADHD medications
    • SSRI antidepressants
    • Methadone 

    Clenching your jaw or grinding your teeth at night often occurs due to one (or several) of the abovementioned factors. Sleep disorders can also contribute to the condition, with obstructive sleep apnea almost always resulting in bruxism. Jaw clenching and tightness while awake can frequently be caused by situational factors, such as stressful situations or tasks requiring intense concentration. 

    Jaw clenching and stress/anxiety

    Studies have shown that people who are stressed are more likely to experience bruxism, indicating the role that emotional states can play in this condition. Tense, stressful, or anxiety-provoking situations can cause you to clench your jaw or grind your teeth. When these conditions are chronic, bruxism can become habitual, causing tension to accumulate in your jaw and jaw muscles.

    Signs and symptoms of jaw clenching

    It can be challenging to know if you’re clenching your jaw—especially if it happens at night. Bruxism is involuntary and often flies under the radar even when it takes place during daylight hours. There are some telltale signs that you have bruxism, however, including sore jaw muscles, damaged teeth, and grinding sounds. 

    Sore jaw muscles

    If you’ve been lifting bags of cement all day on the job site, you’ll feel it in your arms and shoulders the next day. Similarly, bruxism takes a toll on the muscles of your jaw, neck, and face. Soreness is often one of the first signs of bruxism. If you wake up with a sore jaw, neck, or teeth, you may be grinding or clenching your jaw while you sleep. Feeling a tight jaw after an intense meeting or long workday might indicate that you’re holding tension in your jaw and inadvertently tightening or clenching it.    

    Chipped teeth

    Bruxism doesn’t just take a toll on your jaw muscles; it can also affect your teeth. Grinding your teeth while you sleep can cause cracks and chips and wear down their biting surfaces. Constantly clenching your jaw can cause the surfaces of your teeth to become flattened. Regular dentist visits can help identify whether you have bruxism and if it’s causing damage to your teeth.  

    Grinding sounds

    If you have a partner, they might be able to notice you grinding your teeth at night simply by the sound. Jaw clenching is silent, but the sound of your teeth being ground together is distinctive. If you suspect you have nocturnal bruxism, ask your spouse whether they ever hear you grinding your teeth.

    How to stop clenching your jaw

    When you become aware of clenching your jaw or grinding your teeth, you may be surprised at how frequently you do it. Whether you notice this habit or not, there are several steps you can take to reduce or eliminate bruxism. 

    1. Incorporate daytime stress reduction techniques

    Stress is a major contributor to jaw clenching and teeth grinding, and techniques designed to reduce stress and relieve tension can also help you address bruxism. Mindfulness techniques like meditation and mindful walking can effectively reduce overall stress—a 2019 study showed that mindfulness-based stress reduction reduced the amount of stress participants felt and increased their sense of well-being and job satisfaction. However, the most effective stress-reduction technique is the one you can commit to doing regularly. Take a walk outside, listen to your favorite music, or participate in a hobby or sport you enjoy—anything that relaxes you and makes you feel less stressed.

    2. Visit your dentist

    Regular dental checkups can help diagnose bruxism, identify any damage it’s causing to your teeth, and help you stop clenching your jaw. If misaligned teeth are causing your bruxism, your dentist may be able to correct the issue and realign your bite. Fitting you with a custom mouthguard may also help reduce nighttime teeth grinding and ease the stress on your jaw.

    3. Wear a mouthguard  

    If you don’t have health insurance, you might put off a visit to the dentist due to the cost involved. However, even if you don’t have a dentist, you can still ease the stress on your teeth and jaw by wearing a mouthguard. Purchasing an over-the-counter mouthguard isn’t as effective as one custom-fitted to your teeth, but it will still help prevent nighttime teeth grinding and jaw clenching. Some products allow options for creating a better fit for your mouth, while others come in standard sizes to cushion the teeth and relieve the impact of your teeth.

    4. Adopt healthy lifestyle habits

    Habits like smoking, drinking, and consuming caffeine can cause or exacerbate bruxism. Fortunately, these habits are within your control. Reducing the amount of caffeine, alcohol, and nicotine you consume can also reduce the wear and tear on your jaw and improve your overall health. 

    Bottom line

    Jaw-clenching and teeth grinding can damage your teeth and exhaust the muscles of your face and jaw. Whether your jaw clenching is due to stress, medication, teeth misalignment, or consuming substances like alcohol, tobacco, and caffeine, you can take steps to address it. Adopting stress-reduction techniques, visiting your dentist to diagnose underlying issues, and adopting healthy lifestyle habits can all help reduce jaw clenching and keep your teeth healthy and strong.

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  • The health benefits of yoga for construction workers

    The health benefits of yoga for construction workers

    Construction professionals know the importance of staying in top shape, mentally and physically. Keeping your mind and body healthy enhances performance, boosts focus, and reduces the risk of injury. One highly effective way to do that is through yoga—an ancient practice that promotes control over the body and mind through movement. But before you write yoga off as a “treehugger” practice, consider this: Yoga increases strength, improves flexibility, reduces the chances of injury, and is known to improve mood—all things a construction professional can benefit from.  

    Quick look

    • Major benefits from regular yoga practice include improved strength and flexibility, better foot mobility, open hips, less body pain, better balance, and improved mood.
    • Some of the most popular types of yoga are power, ashtanga, yin, vinyasa, hatha, and kundalini.
    • Yoga will burn fat more effectively than cardio training alone, but if your goal is to increase muscle mass, working in strength training is your best bet. 
    • Options for getting started include free classes on YouTube, trials at your local studio, free yoga at park events, or even getting your employers to organize a corporate yoga class at your job site. 

    The age-old practice

    Yoga is an ancient meditative practice that promotes mental and physical wellness through movement, breathing techniques, and sometimes chanting. Originating from India over 5,000 years ago, there are several types of practices and disciplines people take part in today. 

    When practiced regularly, yoga comes with a range of health benefits, including strength, endurance, flexibility, calmness, and mental well-being. It’s a popular form of exercise worldwide, with one in seven adults having practiced at least once per year.

    While some users participate for the exercise aspect, others practice for mental relaxation, helping them wind down to promote better sleep. Construction workers are familiar with long shifts and physically demanding work, which means most people need something to counteract the effects of physical and mental stress. So whether you’re in it for the mental or physical benefits, you’ll likely experience both and feel better long term. 

    7 benefits of regular yoga sessions

    For strenuous hours on the job, your body and mind need to withstand a lot. Here’s how regular yoga can help.

    1. Better shoulder mobility

    Working in the trades often means you suffer from tight pecs, hunched shoulders, stiff necks, and sometimes upper back pain. Chronic tightness in your shoulders stirs up these injuries, but working on shoulder mobility can put you back on the path to healing them. 

    Stretching your shoulders and neck with simple stretches like “thread the needle” or a “side neck pull” gradually improves your range of motion (ROM), making shoulder rotation easier and releasing tension. The benefits for your neck, traps, chest, and back compound. 

    2. Increased strength

    If you’ve ever thought yoga looked slow and easy, you might be surprised to learn it’s great for building strength. Many poses involve core, lower body, upper body, and back strength—some poses even help strengthen your hands and feet.

    Functional core strength helps with posture and general form when doing repetitive movements on the job site. Lifting and carrying, twisting movements, and proper posture when operating heavy equipment are all essential parts of the job and should be performed safely, which yoga can help with. 

    3. Open hips

    Most construction and skilled trades workers can benefit from improving range of motion in their hips. Yoga offers a variety of standing, seated, and supine positions that help improve and increase hip flexibility. While it may be uncomfortable initially, improving your hip ROM will aid your mobility on and off the job. You’ll be able to stand tall with your hips aligned, your joints slacked, and your weight properly supported.

    4. Foot mobility

    Your joints are made to support your body weight as you move. But, if your weight isn’t balanced properly through your feet, you’re setting yourself up for long-term pain. 

    For some, it may manifest in pronation or supination in the feet, which means placing more weight on the inside or outside of the foot. This small habit could disrupt your body’s alignment and even lead to knee, shoulder, or neck pain. 

    When you practice yoga regularly, you’ll be introduced to foot mobility postures and drills, and your instructor will likely guide you to root down and pay attention to where you’re placing your weight. It’s an effective way to kick bad habits, increase foot mobility, and fix body alignment. 

    5. Less pain

    Regular yoga improves your balance, strength, and flexibility, deterring your muscles from knotting and your joints from aching. It also targets the entire body, meaning you don’t have to spend extra days trying to work out different muscle groups. By training your full body, you’ll reduce the chances of experiencing debilitating chronic pain due to muscular imbalances. Most importantly, you’ll see lasting results if you perform yoga consistently.

    6. Better flexibility and balance

    Slow, purposeful movements combined with deep breathing will boost your blood flow and warm up your muscles, slowly improving your flexibility. But it’s important not to overdo it in yoga. Challenging yourself to the point of discomfort will improve your balance and flexibility, but pushing your body to the point of pain will put you at risk of injury.

    7. A boost in mood

    Yoga is also a great mental release. It requires mental focus, fortitude, concentration, and openness. You’re often asked to confront yourself, your feelings, and your stresses from the day and encouraged to practice mindfulness and gratitude. 

    For construction workers, this means letting go of the mental stresses and pressures on the job and just being comfortable relaxing and tuning into yourself. Students often say the benefits of a clear mind and boosted mood are carried with them off the mat in their daily lives, which would be a significant improvement for anyone in a high-stress position. A better sense of mental wellness may also help you sleep better.

    Types of yoga

    One person’s favorite yoga might not be another person’s. Luckily, there are many types to explore. Some of the most common branches of yoga offered to students include: 

    • Power yoga: A demanding style of yoga, power yoga shares the vigorous movements of vinyasa without the heavy focus on the breath. It involves more classic fitness-inspired postures, like planks and boat poses.
    • Kundalini: This fast-paced style of yoga combines breathing exercises with more invigorating postures. It strikes a more even balance between spirituality and physical practice and often includes chants and meditation.
    • Ashtanga: Ashtanga is a favorite for experienced yogis. It involves vigorous sun salutations, A and B, before moving into a longer series of physically demanding standing and floor poses.
    • Hatha: This slower-paced yoga style is great for beginners and involves foundational breathing techniques and longer-held, easy poses throughout the class.
    • Vinyasa: Often considered the most “athletic” type of yoga, vinyasa was adapted from Ashtanga in the 1980s. It involves movements coordinated with the breath that flow between postures. 
    • Yin: Made to help students find inner peace, yin yoga involves only a few postures held for a longer period of time. 

    How does yoga compare to other forms of exercise?

    While yoga effectively burns calories and increases muscle like other types of exercise, it’s not necessarily a one-size-fits-all workout. When we compare yoga to any form of cardiovascular exercise, cardio will always burn more calories than yoga. If your goal is to burn fat as effectively as possible, cardio may be the better option. 

    However, if your goal is to increase strength and flexibility, reduce chronic pain, and improve your mental health, yoga will be a great fit. Reducing your stress and toning your muscles are two significant perks cardio workouts can’t provide alone, and it puts you in the right headspace to stick with it long-term. 

    Strength or resistance training, however, is a different story. This is where yoga can only get you so far. If your goal is to build muscle, then yoga will make a positive improvement, and your body will get stronger. But yoga only involves bodyweight movements, so there’s a maximum amount of force your muscles are working with. 

    Traditional strength or resistance training, however, will take things to the next level. The added resistance supports more effective muscle growth and hypertrophy, which yoga doesn’t provide. The downside is it doesn’t improve your flexibility or range of motion as much as yoga. So, there’s a tradeoff when you solely choose one type of workout over the other. 

    The main thing to remember is that while yoga is a great full-body workout, other types of exercise might be more effective if you have specific goals. In those cases, cross-training is your best bet—get the best of both worlds.

    Getting started with yoga

    Getting started doesn’t have to be intimidating. Yoga is accessible to anyone with a basic internet connection. Getting started could be as simple as: 

    • Trying a few free classes on YouTube
    • Starting an online membership for virtual classes
    • Purchase a free trial or a drop-in class at a local yoga studio 
    • Testing out a “yoga in the park” event
    • Organizing a corporate yoga class with your construction crew

    Try it out a few times before you make any decision. A few classes alone can give you a great indication of whether or not you like it. You might surprise yourself and find that you like yoga and ultimately reap the many benefits it offers. 

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  • Gut and heart connection: Everything construction workers need to know

    Gut and heart connection: Everything construction workers need to know

    AEC professionals often face high stress and demanding schedules. While genetics and lifestyle are well-known contributors to heart disease, emerging research highlights gut health’s significant role in cardiovascular well-being. Understanding this connection and taking proactive steps through lifestyle and dietary changes can empower workers to improve heart and gut health.

    Quick look

    • Heart disease is common in the AEC industry due to stress, poor diet, and lifestyle habits.
    • The gut produces compounds influencing inflammation, heart function, and overall health and well-being.
    • Poor gut health is linked to higher heart disease risk.
    • Lifestyle changes, diet, and supplements can improve the gut-heart connection.

    The reality of heart health

    Heart disease is one of the biggest health threats in North America, and members of the AEC community are no exception. Long hours, high stress, and demanding job conditions take a toll. Data shows that around 211,000 construction workers in the U.S. have been diagnosed with cardiovascular disease—proof that this industry faces some serious heart health challenges.

    So, why are the numbers so high in AEC? Several risk factors come into play:

    • Long hours and high stress: Tight deadlines, physically demanding work, and unpredictable schedules create the perfect storm for chronic stress. And since stress raises blood pressure and contributes to inflammation, it’s a direct path to heart disease.
    • Poor diet and limited food options: Let’s be honest—job sites aren’t exactly known for their salad bars and healthy food options. With limited nutritious choices, many workers rely on processed foods loaded with salt, sugar, and unhealthy fats, all of which increase heart disease risk.
    • Lack of physical activity: While AEC jobs can be physically demanding, many roles involve long hours of standing still, operating machinery, or sitting at a desk. A sedentary lifestyle contributes to weight gain, high blood pressure, and heart issues.
    • Genetics, smoking, and environmental exposures: Some people are genetically more prone to heart disease, but lifestyle habits also play a big role. Over 27% of construction workers smoke—nearly double the rate of other industries. Add exposure to silica dust, fumes, and other toxins, and the risk of heart disease increases.

    How your gut affects your heart

    Many people are unaware that gut health directly impacts heart health. The gut produces compounds like trimethylamine N-oxide (TMAO) and phenylacetylglutamine (PAG) that influence levels of inflammation and cardiovascular function. Elevated levels of TMAO have been linked to an increased risk of heart disease because they promote plaque buildup in the arteries.

    Research indicates that poor gut health is associated with a higher risk of heart disease. An imbalance in gut bacteria can lead to increased production of harmful compounds, contributing to chronic inflammation and cardiovascular issues.

    Smoking further exacerbates this problem, as smokers tend to have higher levels of harmful gut bacteria compared to non-smokers. This imbalance affects gut health and increases the risk of heart disease.

    Chronic inflammation resulting from an imbalanced gut microbiome can lead to high blood pressure and arterial damage, both of which are significant risk factors for heart disease. 

    How to support the gut-heart connection

    couple working out in the park

    By making minor lifestyle tweaks, you can reverse the effects that are commonly seen in heart disease patients. Whether you incorporate one or several of these, each method will help. Here are the top lifestyle changes that support the gut-heart connection: 

    Regular exercise

    Exercise has been shown to boost circulation, improve digestion, and promote a healthy balance of gut bacteria. Even 30 minutes of moderate exercise (like walking, cycling, or strength training) can help improve gut function and lower inflammation.

    Stress management

    Chronic stress raises cortisol levels, leading to gut inflammation and disrupting the good bacteria that support heart health. Finding ways to manage stress, like meditation, deep breathing, or even just getting outside for fresh air, can help reduce chronic inflammation and improve gut health—both of which protect your heart.

    Good hygiene

    Surprisingly, your gut health is affected by what’s on your hands, too. Harmful bacteria can enter your system through contaminated food, unwashed hands, or poor dental hygiene. Brushing and flossing regularly, washing your hands before meals, and handling food safely can help reduce the spread of harmful bacteria contributing to heart disease.

    Improve your diet

    A balanced diet that supports good gut bacteria includes a variety of veggies, probiotic-rich foods like Greek yogurt and sauerkraut, and healthy protein sources. You should also keep the caloric intake within your daily needs and avoid overeating. When done right, your body will experience reduced inflammation, improved digestion, and a lower risk of heart disease. Here are some things to consider including when it comes to improving your diet: 

    • Increase fiber intake: Fiber is your gut’s best friend. It feeds the good bacteria in your digestive system, helping to produce short-chain fatty acids that reduce inflammation and support heart function. Aim for 25-30 grams of fiber daily from whole grains, legumes, fruits, and vegetables to keep your gut microbiome in shape.
    • Avoid processed foods: Highly processed foods—think chips, fast food, and sugary snacks—are packed with refined sugars, unhealthy fats, and artificial additives that promote bad gut bacteria and increase inflammation, a major contributor to heart disease. Swapping out processed foods for whole, unprocessed options can lower inflammation and improve heart function over time.
    • Eat fermented foods: Fermented foods like yogurt, kimchi, sauerkraut, kefir, and miso are packed with probiotics—good bacteria that keep your gut balanced and reduce the harmful compounds linked to heart disease. Adding just one serving of fermented food daily can boost digestion, reduce bloating, and improve overall gut health. Alternatively, incorporating a probiotic supplement can offer many of the same benefits.

    Stay hydrated

    Drinking enough water supports digestion, nutrient absorption, and circulation, all of which are critical for heart health. Dehydration can slow digestion and contribute to inflammation, which strains the cardiovascular system. Aim for at least eight glasses of water per day, and if you work in a physically demanding job or high-heat conditions, you may need even more to stay hydrated.

    Take supplements

    Even with a balanced diet and healthy lifestyle, your body sometimes needs extra help. Supplements can fill nutritional gaps, support gut bacteria, and reduce inflammation, benefiting heart health. 

    • Omega-3s: Omega-3 fatty acids in fatty fish, flaxseeds, and walnuts are among the best supplements for heart health. They help reduce inflammation, lower blood pressure, and improve cardiovascular function. Since inflammation is a common link between poor gut health and heart disease, an omega-3 supplement can help break that cycle and promote better overall health.
    • Digestive enzymes: Your gut can’t support your heart if it’s struggling to absorb nutrients. Digestive enzymes help break down food more efficiently, allowing your body to absorb the necessary vitamins and minerals to function correctly. If you often feel bloated or sluggish after eating, an enzyme supplement could improve digestion and reduce gut inflammation that might otherwise impact your heart.
    • Probiotics: A good probiotic can help restore balance to your gut microbiome, reducing the harmful bacteria linked to heart disease. Studies show probiotics can lower LDL (bad cholesterol) and blood pressure, reducing cardiovascular risk. Look for probiotic supplements that contain multiple strains of bacteria, including Lactobacillus and Bifidobacterium, to get the most benefits.
    • Coenzyme Q10 (CoQ10): CoQ10 is a powerful antioxidant that supports heart function and cellular energy production. It’s especially beneficial for those taking statins, as these medications can deplete CoQ10 levels, leading to muscle fatigue and heart strain. There’s also growing evidence that CoQ10 may help support a healthy gut microbiome, adding another layer of protection to your heart health.

    While supplements aren’t a replacement for a healthy diet, they can offer extra support where your nutrition falls short. Before adding any new supplement to your routine, it’s a good idea to talk to a doctor—especially if you have existing heart concerns.

    Bottom line

    Heart disease is a serious concern in construction, but improving gut health may be one of the most overlooked ways to protect your heart. Small, sustainable changes—like managing stress, eating more fiber, and taking the right supplements—can make a real difference. By strengthening the gut-heart connection, you’re actively reducing inflammation, supporting circulation, and lowering your risk of heart disease.

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  • Fueling your body for success: Optimizing metabolism for health in the AEC industries

    Fueling your body for success: Optimizing metabolism for health in the AEC industries

    Your metabolism is critical to your overall health, influencing how your body converts food into energy. A well-functioning metabolism supports energy levels, weight management, and even mental clarity. With the right foods, exercise, and lifestyle habits, you can give your metabolism the boost it needs for better long-term health.

    Quick look  

    • Your metabolism is the process your body uses to convert food into energy.  
    • Genetics, health conditions, and muscle mass are key factors that impact your metabolic rate and efficiency.  
    • Eating nutrient-rich foods like lean proteins and whole grains fuels metabolic health.  
    • Regular physical activity and quality sleep also play essential roles in metabolic function.  
    • Small lifestyle changes can lead to significant improvements in how your body processes energy.  

    What is your metabolism?  

    Your metabolism is the chemical process your body uses to convert food into energy. This energy powers everything from basic bodily functions, like breathing and circulating blood, to more complex tasks, like thinking and moving. The process involves two main components: catabolism, which breaks down molecules to release energy, and anabolism, which builds molecules to store energy. Together, these processes keep your body running efficiently.  

    The rate at which your body metabolizes energy is known as your metabolic rate, which varies from person to person. Factors such as age, activity level, and body composition all play a role. While some people have naturally faster metabolisms, there are steps you can take to support and improve how effectively your body uses energy.  

    Born this way: Factors influencing metabolism 

    Genetics  

    Your genetic makeup heavily influences your metabolic rate. Some people inherit a naturally fast metabolism, while others may have a slower one due to genetic factors. Genes also affect how your body processes specific nutrients, which can affect weight management and energy levels. While you can’t change your genes, understanding your body’s natural tendencies can help you make informed choices to support your metabolism. Lifestyle adjustments, such as incorporating regular exercise and eating nutrient-dense foods, can offset genetic predispositions.  

    Health conditions/status  

    Certain health conditions, like hypothyroidism or diabetes, can significantly affect your metabolism. Hypothyroidism, for example, slows the production of thyroid hormones, reducing the body’s ability to use energy effectively. On the other hand, conditions like hyperthyroidism can cause an overactive metabolism, leading to weight loss and fatigue. If you suspect a health condition is affecting your metabolism, consulting a healthcare provider is key. Proper diagnosis and treatment can help restore balance and improve energy regulation.  

    Muscle mass  

    Muscle tissue burns more calories than fat, even at rest, making it a significant factor in your metabolic rate. People with higher muscle mass tend to have faster metabolisms because their bodies require more energy to maintain those tissues. This is one reason strength training is recommended for those looking to improve their metabolic health. Building muscle helps with calorie burn and supports overall physical strength and endurance. Consistent exercise and a protein-rich diet can help maintain and build muscle over time.  

    Age  

    As you age, your metabolism naturally slows down, often due to decreased muscle mass and changes in hormonal levels. This decline can make weight management and energy regulation more challenging. However, staying active and eating a balanced diet can counteract many age-related metabolic changes. Resistance training and regular movement help preserve muscle and boost your metabolic rate. Prioritizing healthy habits early can make a big difference as you grow older.  

    Hormones  

    Hormonal imbalances, whether related to stress, thyroid function, or reproductive health, can impact metabolism. For instance, cortisol, the stress hormone, can slow your metabolism and lead to fat storage when levels remain high for extended periods. Similarly, insulin resistance can disrupt how your body processes energy, contributing to weight gain and fatigue. Managing stress, eating balanced meals, and staying physically active can help regulate hormones and support a healthy metabolism.  

    Fueling your metabolism correctly  

    A healthy metabolism begins with a healthy diet  

    Eating the right foods gives your body the energy and nutrients it needs to keep your metabolism functioning smoothly. Nutrient-dense meals with lean proteins, healthy fats, and complex carbohydrates support energy production and muscle maintenance.  

    Processed foods and added sugars can slow your metabolism, so focus on whole, unprocessed options. Drinking plenty of water also aids in metabolic function, as even mild dehydration can slow the calorie-burning process.  

    Foods that support healthy metabolic function 

    Lean proteins  

    Lean proteins like chicken, fish, and tofu are essential for muscle repair and growth. Since muscle tissue burns more calories than fat, consuming protein helps boost your metabolic rate. Protein also requires more energy to digest than carbohydrates or fats, which means your body works harder and burns more calories. Including protein in every meal can support steady energy levels throughout the day.  

    Whole grains  

    Whole grains like oats, quinoa, and brown rice provide complex carbohydrates that fuel your body with sustained energy. They take longer to digest, keeping you fuller and stabilizing blood sugar levels. Whole grains are also fiber-rich, supporting gut health and metabolic function.  

    Fruits and vegetables  

    Fruits and vegetables are rich in antioxidants, which protect cells and promote efficient energy use. Many are also high in fiber, which aids digestion and nutrient absorption. Dark, leafy greens like spinach and kale are particularly beneficial for metabolic health.  

    Healthy fats  

    Healthy fats, such as those from avocados, nuts, and olive oil, support hormone production and overall energy balance. They are also satisfying, helping to reduce overeating and maintain a healthy weight.  

    Spices like cayenne and turmeric  

    Certain spices, such as cayenne and turmeric, may boost your metabolism. Capsaicin in cayenne pepper can temporarily increase calorie burn, while turmeric reduces inflammation, aiding overall metabolic efficiency.  

    Pro tip: Food tracking apps can help get you started!

    Food tracking apps are valuable tools for anyone new to healthy eating. They offer an easy way to monitor food intake and make informed choices that can help boost metabolism. These apps allow you to log meals, track calories, and monitor macronutrients, helping you stay within your goals. 

    Many also provide insights into the nutritional content of your meals, ensuring you get the vitamins and minerals your body needs. Over time, tracking your meals can help you spot patterns, identify areas for improvement, and build healthier habits. With features like barcode scanners and recipe tracking, these apps make it simple to stay on track and develop a more mindful approach to eating.

    Exercise  

    Physical activity helps your body burn calories more efficiently by increasing muscle mass and improving cardiovascular health. Strength training is particularly effective for boosting metabolism, as it builds muscle tissue that burns more energy at rest. Aerobic exercises, like running or swimming, enhance calorie burn during and after activity, thanks to the afterburn effect.  

    The importance of sleep    

    Sleep is vital for your body to repair itself and regulate essential processes that influence metabolism. During deep sleep, your body works to balance hormones like cortisol, insulin, and leptin, which play a role in energy storage and regulation of hunger. Without sufficient rest, these hormones can become imbalanced, leading to slower metabolic rates and increased appetite. Sleep also allows your body to restore muscle tissue, which is crucial for maintaining a healthy metabolic rate.  

    A lack of sleep can disrupt your circadian rhythm, the natural cycle that governs energy usage and metabolic activity. Studies show that poor sleep habits can lead to insulin resistance, making it harder for your body to convert food into energy efficiently. Prioritizing 7–9 hours of quality sleep each night is one of the simplest ways to support your metabolism and overall health.  

    Key nutrients to support a healthy metabolism  

    B vitamins  

    B vitamins, including B6, B12, and folate, are essential for energy production. They help convert carbohydrates, fats, and proteins into usable energy while supporting brain and nerve health. Deficiencies in B vitamins can lead to fatigue and sluggish metabolic function. Adding foods like eggs, leafy greens, and whole grains to your diet can ensure you meet your daily needs.  

    Calcium  

    Calcium is not just important for bone health; it also plays a role in regulating metabolic processes. This mineral aids in the breakdown of fat cells, which can contribute to a healthy weight. Calcium-rich foods like dairy products, fortified plant-based milks, and leafy greens support these functions. Ensuring you have enough calcium can also prevent deficiencies that slow energy production.  

    Iron  

    Iron is essential for transporting oxygen in the blood, which supports cellular energy production. Low iron levels, often resulting in anemia, can lead to fatigue and a slowed metabolism. Lean meats, beans, lentils, and fortified cereals are excellent sources of iron. Pairing iron-rich foods with vitamin C can improve absorption, maximizing the benefits for metabolism.  

    Magnesium  

    Magnesium is involved in over 300 biochemical reactions in the body, including those that regulate energy production. It helps convert food into energy and supports muscle and nerve function. Nuts, seeds, whole grains, and spinach are excellent sources of magnesium. Maintaining adequate magnesium levels can prevent fatigue and promote efficient energy use.  

    Vitamin D  

    Vitamin D supports hormone regulation and muscle health, both of which are important for metabolism. A vitamin D deficiency can contribute to slower metabolic rates and reduced energy levels. Sun exposure is a natural way to boost vitamin D, but foods like fatty fish, fortified dairy products, and egg yolks can also help.  

    Zinc  

    Zinc is crucial for enzyme function and energy production. It helps break downtes, proteins, and fats, ensuring your body can efficiently use the nutrients you consume. Shellfish, pumpkin seeds, and legumes are excellent sources of zinc. Adequate zinc intake supports a healthy metabolism and immune function.  

    Bottom line  

    A healthy metabolism is the foundation for energy, weight management, and overall well-being. By understanding how your metabolism works and making intentional lifestyle choices—like eating nutrient-rich foods, staying active, and getting quality sleep—you can set yourself up for long-term success. Take small steps to fuel your body better, and you’ll notice the positive impact on your energy levels and daily performance.  

    Want to learn more about improving your health and optimizing your lifestyle? Subscribe to the Under the Hard Hat newsletter for more insights on health, fitness, and energy tips tailored to construction professionals like you! 

  • 10 core exercises to keep your construction career injury-free

    10 core exercises to keep your construction career injury-free

    For construction workers, physical activity is a daily occurrence. Whether lifting heavy objects from the ground, hammering a nail into a frame, or using an impact gun above your head, there is always an activity that puts strain on your body. Over time, this strain can take a toll, especially if your core is weak. Performing simple core exercises like the farmers carry and hollow hold just once a week can help you move easily and prevent injury, keeping you safe on the job.

    Quick look

    • The core is more than just the “six-pack” abs; it involves muscles from your abdominal region, back, pelvic floor, diaphragm, and hips.
    • Construction workers rely on their core strength to stay stable, balanced, and safe on the job, especially when lifting, bending, or working in awkward positions.
    • A strong core helps prevent injuries, improve posture, and absorb shock, reducing the strain on joints and muscles during physical tasks.
    • Key exercises, such as the farmer carry and hollow hold, can be easily incorporated into your routine to boost core stability and prevent back pain.

    Core anatomy—it’s not just abs

    When it comes to the core, most people associate the “six-pack” with your core muscles. However, this group of abdominal muscles are just a small piece of the puzzle. Other muscles like your pelvic, back, and hip muscles are also part of your core, helping to stabilize the spine while it moves.

    Here is a list breaking down each muscle group, the muscles involved, and what they do:

    Abdominal muscles

    • Rectus abdominis: Flexes the spine and supports posture.
    • External obliques: Rotate and stabilize the torso.
    • Internal obliques: Assist in rotation and lateral flexion to stabilize the trunk.
    • Transverse abdominis: Deep muscle that stabilizes the spine and pelvis.

    Back muscles

    • Erector spinae: Extends and stabilizes the spine.
    • Multifidus: Stabilizes individual vertebrae.
    • Latissimus dorsi: Stabilizes the trunk during movement.

    Diaphragm

    • Supports core stability by increasing intra-abdominal pressure during breathing.

    Pelvic muscles

    • Pelvic floor muscles: Stabilize the pelvis.
    • Iliopsoas: Stabilizes the lumbar spine and pelvis.

    Hip muscles

    • Hip flexors (iliacus, psoas major): Stabilize the lower spine and pelvis.
    • Gluteus maximus: Stabilizes the pelvis and maintains posture.
    • Hip abductors: Stabilize the pelvis and support spinal alignment.

    This list may sound exhausting, but with the right core routine, you can easily target most of these muscles within a short timeframe.

    Why core strength matters in the building industry

    Core strength is essential in the building industry because it helps you stay stable, balanced, and safe while performing your tasks. Many jobs in construction involve lifting heavy materials, bending, twisting, or working in awkward positions. A strong core will support the spine and prevent injuries, such as lower back pain or strains. It helps in several areas to accomplish this:

    • Shock absorption: The core acts like a cushion for the body. When workers walk on hard surfaces or carry heavy loads, a strong core absorbs some of the impact, reducing stress on joints and bones.
    • Posture: Core strength helps workers stand and move correctly, preventing slouching or leaning. Good posture is key to avoiding muscle fatigue and long-term injuries, especially during tasks that involve lifting or staying in one position for a long time.
    • Balance: Many jobs in construction require working on ladders, scaffolding, or uneven surfaces. A strong core improves balance, helping workers stay steady and preventing falls or accidents.
    • Injury prevention: A strong core helps support the spine, reducing the risk of injury while lifting, bending, or carrying heavy materials. It keeps the body aligned, making it easier to maintain proper posture and avoid strain on the back.
    • Muscular coordination and efficiency: A strong core helps muscles work together smoothly, making movements more efficient. This means less energy is wasted, and tasks can be completed faster and with less effort.
    • Breath control: A strong core helps with proper breathing, allowing you to take deeper, more controlled breaths. This is especially useful during physical activities or heavy lifting, as it improves stamina and reduces fatigue.
    • Agility: Core strength improves your ability to move quickly and change direction with control. It helps you perform tasks that require fast movements, like dodging obstacles or shifting weight quickly.

    The top 10 core exercises to practice daily

    1. Back extensions

    Difficulty: Medium

    How to do it: Lie face down on a mat or back extension machine with your hips supported. Keep your hands behind your head or crossed over your chest. Slowly lift your upper body off the ground, extending your back, and then lower back down with control.

    Muscles targeted: Lower back (erector spinae), glutes, hamstrings

    Benefits: Improves spinal stability, reducing the risk of back injuries

    2. Hollow hold

    Difficulty: Medium to hard

    How to do it: Lie on your back with your arms extended above your head. Lift your legs and shoulders off the ground, pressing your lower back into the floor while engaging the rectus abdominis. Hold the position for up to 60 seconds, keeping your body in a slight “C” shape. To make it easier, you can move your arms in front of you instead of behind your head.

    Muscles targeted: Abdominal muscles, hip flexors

    Benefits: Builds flexion strength and endurance, improving stability and control when bending

    3. Plank & variations (side plank)

    Difficulty: Medium

    How to do it: For a standard plank, hold a push-up position with your body in a straight line, engaging your core. For side planks, lie on your side, supporting your body on one forearm, keeping your body in a straight line. Hold each for 30 to 60 seconds.

    Muscles targeted: Rectus abdominis, obliques, lower back

    Benefits: Strengthens the entire core

    4. Glute bridge

    Difficulty: Easy

    How to do it: Lie on your back with your knees bent and feet flat on the floor. Lift your hips towards the ceiling by squeezing your glutes and engaging your core, then lower your hips back down.

    Muscles targeted: Glutes, hamstrings, lower back, core

    Benefits: Stabilizes the pelvis

    5. Deadbug

    Difficulty: Medium

    How to do it: Lie on your back with your arms extended towards the ceiling and knees bent at 90 degrees. Slowly lower your right arm and left leg towards the floor while pressing your lower back into the ground. Return to the starting position and switch sides.

    Muscles targeted: Rectus abdominis, obliques, hip flexors

    Benefits: Improves coordination and stability of the spine by strengthening the deep core muscles

    6. Bird-dog

    Difficulty: Medium

    How to do it: Start on all fours with your hands directly under your shoulders and knees under your hips. Extend your right arm and left leg simultaneously, keeping your body stable. Return to the starting position and repeat on the opposite side.

    Muscles targeted: Core, glutes, lower back, shoulders

    Benefits: Enhances balance, coordination, and stability

    7. Bent knee windshield wipers

    Difficulty: Medium

    How to do it: Lie on your back with your arms out to the sides for support and your knees bent at 90 degrees. Slowly lower your knees to one side while keeping your shoulders on the floor, then bring them back to the center and lower to the other side.

    Muscles targeted: Obliques, lower abdominals

    Benefits: Improves rotational strength

    8. Pallof press with band

    Difficulty: Medium

    How to do it: Attach a resistance band to a stationary object at chest height. Stand sideways to the band with your hands holding the band in front of your chest. Step back to create tension, then push the band straight out from your chest, resisting the pull.

    Muscles targeted: Rectus abdominis & obliques

    Benefits: Improves anti-rotational stability

    9. Farmer’s carry

    Difficulty: Medium to hard

    How to do it: Hold a heavy dumbbell or kettlebell in each hand, keeping your back straight and core engaged. Walk a set distance while maintaining an upright posture.

    Muscles targeted: Core, shoulders, forearms, lower back

    Benefits: Builds lateral core stability and grip strength

    10. Renegade row

    Difficulty: Hard

    How to do it: Start in a high plank position with a dumbbell in each hand and wrists directly under your shoulders. Keeping your body in a straight line, engage your core and row one dumbbell towards your torso while stabilizing your body with the other arm. Lower the dumbbell back down and repeat on the other side.

    Muscles targeted: Entire core, back (lats, rhomboids), shoulders, arms

    Benefits: Strengthens the stabilizing muscles, improving balance, coordination, and anti-rotational strength

    Routine instructions:

    • Frequency: Aim to perform 2-3 sets of each exercise, holding for 20-60 seconds for holds (like plank variations) or completing 8-12 reps for dynamic movements (like bird-dog or deadbug).
    • Form: Proper form is crucial for avoiding injury. If an exercise feels too difficult, modify it by reducing the range of motion or holding for a shorter duration, then gradually increase as your strength improves.

    Bottom line

    A strong core is essential for both daily activities and physical tasks, especially in the building and trade industries. The exercises listed are simple yet effective ways to strengthen and stabilize your core, improve posture, reduce pain, and prevent injuries. Incorporating these movements into your routine just once a week can help you stay safe and perform at your best on the job.

    Ready to take your fitness to the next level? Subscribe to our newsletter and follow us on social media for more tips, workout routines, and expert advice to help you stay strong and injury-free.

  • Nootropics for productivity: A guide for busy AEC professionals

    Nootropics for productivity: A guide for busy AEC professionals

    In fast-paced fields like architecture, engineering, and construction (AEC), maintaining focus and mental clarity is critical for tackling complex challenges and meeting tight deadlines. Nootropics, often referred to as “smart drugs” or “brain boosters,” offer a convenient way for busy professionals to stay productive. Whether you’re looking to use nootropics for energy or just want a convenient nootropic drink to support focus, these brain-boosting supplements are a great way to maximize productivity.

    Quick look

    • Nootropics enhance brain function, supporting focus, memory, and resilience, making them useful for demanding industries like AEC.
    • They offer improved attention, better task management, reduced stress, stabilized mood, and increased energy levels.
    • Deciding whether to take nootropics depends on individual goals and health, as some may experience more risks than benefits.
    • Different types of nootropics, such as drinks, mushroom-based supplements, and energy-boosting options, provide tailored solutions for specific needs in productivity and mental clarity.

    What are nootropics?

    Nootropics are natural or synthetic substances designed to enhance brain function. They have been shown to improve focus, memory, creativity, and even resilience to stress. Various nootropics have been extensively studied and are safe for daily use. Popular options include caffeine, omega-3 fatty acids, and mushroom-based supplements such as Lions Mane and Reishi.

    Nootropics can offer a significant edge in demanding environments for professionals in the AEC industry. Long hours, problem-solving under pressure, and the need to maintain peak focus are part of daily life in this field. Nootropics can help sharpen attention, improve decision-making, and boost mental stamina, allowing AEC professionals to stay productive and perform at their best.

    Brain benefits of nootropics

    Image courtesy of Shutterstock

    Focus and attention

    Nootropics are widely used to improve focus and attention by enhancing the brain’s ability to filter distractions and sustain concentration over long periods. One effective nootropic for focus is L-theanine, an amino acid commonly found in green tea. L-theanine increases alpha brain waves, which are associated with a relaxed yet alert mental state. When combined with caffeine, another well-known nootropic, the duo is particularly effective in boosting focus and reducing mental fatigue without the jitters commonly associated with caffeine alone.

    A study published in Nutritional Neuroscience found that participants who consumed a combination of 200 mg of L-theanine and 160 mg of caffeine experienced faster reaction times to visual stimuli compared to a placebo group. The study concluded that this combination enhances attention by reducing mind-wandering and improving focus on target tasks.

    Executive function

    Executive function is the brain’s ability to plan, memorize, and manage tasks effectively—highly important skills in the AEC space. Whether juggling project deadlines or addressing on-site challenges, professionals in these industries rely heavily on cognitive flexibility and decision-making. Nootropics, such as Bacopa monnieri, are known to support these abilities by improving the brain’s ability to process and retain information.

    A study published in Psychopharmacology found that adults who took 300 mg of Bacopa monnieri daily for 12 weeks demonstrated faster information processing, improved learning rates, and better memory compared to a placebo group. This herb, often used in traditional medicine, enhances serotonin levels, which helps with mood regulation and mental adaptability.

    Stress resilience

    Managing stress is a constant challenge in the demanding AEC industry, where tight deadlines and high-stakes projects are the norm. Nootropics, such as ashwagandha, an adaptogenic herb, are known for their ability to reduce stress and improve mental clarity by balancing cortisol levels, the hormone linked to stress.

    A study published in the Journal of Clinical Psychopharmacology investigated the effects of Ashwagandha on stress and anxiety. Participants who took 600 mg of ashwagandha root extract daily for 8 weeks experienced significant reductions in stress and anxiety levels compared to the placebo group.

    Mood

    Maintaining emotional balance is important for handling the pressures of demanding fields like AEC. Rhodiola rosea, an adaptogenic herb, supports mood regulation by helping the body adapt to stress and promoting emotional stability. Its natural ability to balance stress hormones makes it popular for enhancing resilience and focus during challenging tasks.

    A study published in Phytomedicine found that participants taking 340 mg of Rhodiola rosea extract twice daily for six weeks reported significant reductions in symptoms of mild to moderate depression, including better emotional stability and reduced feelings of fatigue.

    Energy

    The construction industry involves physically demanding tasks that require physical and mental stamina. Creatine, a naturally occurring compound in the body, is well-known for enhancing energy production by increasing the availability of adenosine triphosphate (ATP), the molecule responsible for cellular energy.

    Research shows that creatine supplementation can boost high-intensity performance by replenishing ATP levels more quickly during energy-demanding activities. Additionally, creatine supports brain energy metabolism and reduces mental fatigue.

    Should you take nootropics?

    Nootropics can enhance focus, memory, and overall brain performance, but deciding whether to use them requires a critical assessment of their safety, effectiveness, and individual needs. While many nootropics are considered safe for general use, others carry risks depending on the person’s health status, the dosage, and the type of nootropic.

    Who are nootropics safe for?

    Nootropics are generally safe for healthy adults who want to improve cognitive performance for specific tasks or goals. Natural nootropics like L-theanine, ashwagandha, and lion’s mane mushrooms have well-documented safety profiles and minimal side effects when taken at recommended doses. These are often beneficial for individuals looking to reduce stress, improve focus, or maintain long-term brain health.

    Nootropics may also benefit individuals experiencing mild cognitive decline, such as older adults, by supporting brain health and slowing the progression of age-related cognitive issues. Compounds like Bacopa monnieri and ginkgo biloba are often studied in this context and have been shown to improve memory and processing speed.

    Who shouldn’t take nootropics?

    While many nootropics are safe, some groups should approach them with caution:

    1. Pregnant or breastfeeding individuals: Most nootropics lack adequate research on their safety during pregnancy or lactation, and their effects on fetal or infant development are largely unknown.
    2. Individuals with pre-existing conditions: Those with health conditions like anxiety disorders, high blood pressure, or heart problems should avoid stimulatory nootropics like caffeine or synthetic smart drugs, as these can exacerbate symptoms.
    3. People taking medications: Nootropics can interact with certain medications, such as antidepressants, anticoagulants, or blood pressure drugs, leading to adverse effects. For example, ginkgo biloba can increase the risk of bleeding when combined with blood thinners.
    4. Children and adolescents: The developing brain is sensitive to external substances, and nootropics may have unknown long-term effects on growth and cognitive development.
    5. Individuals prone to dependency: Synthetic nootropics like Modafinil and Phenibut can lead to tolerance or dependence if misused.

    Deciding whether to take nootropics depends on your health, goals, and willingness to assess the risks versus benefits. Natural nootropics with extensive safety studies are a safer choice for those seeking cognitive enhancement, while synthetic options should be reserved for individuals with specific needs under medical supervision.

    4 types of nootropics to try

    Image courtesy of britedrinks.com

    With a growing interest in brain-boosting substances, there are many types of nootropics available, each catering to different needs. Whether you prefer drinks, mushrooms, or supplements targeting specific challenges, it’s important to consider their effectiveness, safety, and practicality. Here are some options to explore:

    Nootropic drinks

    Nootropic drinks are convenient ways to enhance mental clarity and energy. They often contain a mix of natural nootropics like L-theanine, guarana, and ashwagandha. While convenient, some nootropic drinks, like energy drinks, rely heavily on caffeine for their effects. It’s essential to read labels carefully and opt for drinks with balanced ingredients that provide benefits beyond a temporary energy boost.

    For example, some of the best nootropic drinks include Brite and Go Big. These brands offer drinks made from natural ingredients like guarana seed extract to support focus and cognitive performance. They’re a great alternative to coffee, especially if you want to reduce the jitters.

    Mushroom nootropics

    Mushroom nootropics have gained popularity for their natural and long-term cognitive benefits. Lion’s mane mushroom is particularly well-known for its ability to promote nerve growth factor (NGF), which supports brain cell repair and growth. Studies suggest it may improve memory and focus over time. Another option, cordyceps, enhances energy by increasing ATP production, making it ideal for physically demanding professions.

    Although mushrooms like lion’s mane are generally safe, the benefits often take weeks, requiring consistency and patience. Additionally, the quality of mushroom supplements can vary, so choosing a reputable brand is important for effectiveness.

    Nootropics for ADHD

    Nootropics that help with focus and decision-making can be helpful for people with ADHD. Natural options like L-tyrosine, omega-3 fatty acids, and ginseng have shown potential, with ginseng being especially effective. According to a study published in Integrative Medicine Research, ginseng supplementation significantly improved attention and reduced hyperactivity in individuals with ADHD. These effects are linked to its ability to regulate dopamine levels, a neurotransmitter involved in focus and impulse control.

    However, it’s important to consider that natural nootropics may not match the effectiveness of prescribed ADHD medications. For those with diagnosed ADHD, nootropics should be considered as a supplement rather than a replacement for medical treatment. Consulting a healthcare provider is strongly recommended.

    Nootropics for energy

    For sustained energy, several nootropics provide reliable support for both mental and physical stamina. Options like creatine, cordyceps mushrooms, and Rhodiola rosea are well-researched and widely used for boosting energy levels naturally. These nootropics can help reduce fatigue and enhance endurance, making them popular choices for staying energized during demanding days.

    Bottom line

    Nootropics offer a practical way for AEC professionals to enhance focus, boost energy, and improve overall cognitive performance. From natural options like mushroom-based supplements to targeted solutions for stress and endurance, these tools can help tackle the demands of long hours and complex tasks. Whether you’re looking for improved productivity, mental clarity, or resilience under pressure, nootropics could provide the support you need.

    Want more tips to optimize your performance in the AEC industry? Subscribe to our newsletter and follow us on social media for insights on staying sharp, efficient, and ahead in your field!

  • Strength breaks for desk jobs: Keeping construction professionals healthy behind the desk

    Strength breaks for desk jobs: Keeping construction professionals healthy behind the desk

    Too much sitting at work is uncomfortable and a long-term health risk. Prolonged sitting is linked to poor posture, tight muscles, and even chronic conditions like heart disease. Fortunately, simple strength breaks, such as a neck stretch or light dumbbells, can help counter these effects, keeping you healthier and more energized throughout the day.  

    Quick look  

    • Sitting for extended periods is linked to back pain, poor posture, and chronic diseases like heart disease and obesity.  
    • Prolonged sitting weakens muscles and stiffens joints.  
    • Mini strength breaks improve posture, increase circulation, and prevent muscle and joint stiffness.  
    • Desk-friendly exercises like squats and rows are effective for staying active.  
    • Stretching keeps your muscles flexible and reduces the risk of injury.  

    Sitting: What’s the cost?  

    Office work may seem low-risk, but long hours spent sitting can take a toll on your body. With less movement and engagement of your muscles, you’re more likely to experience stiffness, pain, and other health problems. Over time, these risks compound, leading to decreased mobility and higher chances of chronic illness.  

    Poor posture  

    Slouching or leaning forward at your desk strains your spine, leading to discomfort and potential long-term issues. Poor posture compresses your vertebrae, causing back pain and tension in the shoulders and neck. Over time, this weakens your core muscles, making maintaining good posture even harder. A weak core also impacts balance, making even routine movements feel less stable. Correcting poor posture requires strengthening the muscles that support your spine, such as the abs and lower back, and practicing proper alignment throughout the day.  

    Prolonged sitting  

    Sitting for hours at a time slows blood flow, reduces calorie burn, and weakens muscles. Without regular movement, your glutes and core muscles lose strength, and your hip flexors tighten. This imbalance places extra pressure on your lower back, which is why office workers often report back pain. Long-term, prolonged sitting also increases the risk of blood clots, particularly in the legs. Simple changes like standing during phone calls or taking short walks can break up prolonged sitting periods and reduce these risks.  

    Reduced muscle activation  

    Sitting minimizes the activation of large muscle groups, particularly the glutes, hamstrings, and core. Over time, this leads to muscle atrophy, reduced strength, and increased fatigue during physical activity. Weak muscles can make it harder to perform daily tasks, let alone stay active after work. Exercises like squats, lunges, and rows help engage these neglected muscles and restore their strength.  

    Long-term risks  

    Prolonged sitting causes immediate discomfort and increases the risk of chronic diseases such as heart disease, diabetes, and obesity. Studies show that even regular exercise outside work doesn’t fully offset the dangers of sitting all day. Incorporating movement into your workday is critical for reducing these risks.  

    The problem with prolonged sitting  

    Spending too much time in a chair affects your entire body, from your muscles and joints to your circulation and metabolism. Some of the most common outcomes of prolonged sitting include:  

    • Tight hip flexors: When you sit, your hip flexors remain in a shortened position, which leads to tightness over time. This tightness can cause discomfort, limit mobility, and make standing or walking more difficult. Stretching your hips regularly is essential for keeping these muscles flexible and functional.  
    • Pain and discomfort: Staying in one position for too long can create tension in the lower back, neck, and shoulders. Pain from prolonged sitting is often caused by poor posture, reduced circulation, and weak supporting muscles. Frequent movement and proper ergonomics can help relieve this discomfort and prevent it from becoming chronic.  
    • Poor body alignment: Prolonged sitting often leads to a forward head position, rounded shoulders, and a curved lower back. These misalignments can result in muscle imbalances, joint pain, and even limited mobility. Focusing on posture, core strength, and flexibility can help restore proper alignment and reduce strain on your body.  
    • Increased risk of chronic diseases: Sitting for extended periods has been linked to an increased risk of cardiovascular disease, diabetes, and obesity. This is particularly concerning for those in sedentary office jobs, as these conditions are already more common in certain high-stress professions. Regular movement improves circulation, burns calories, and helps regulate blood sugar levels, reducing these risks.  

    Office job solution: Mini strength breaks  

    Keeping a pair of dumbbells at your desk might feel odd, but taking regular strength breaks can make a noticeable difference. These short sessions improve circulation, prevent muscle stiffness, and keep your energy levels up throughout the day. Even small changes, like standing up for stretches or performing bodyweight exercises, can help.  

    Strength movements  

    Squats  

    Stand with your feet shoulder-width apart. Lower your hips back and down, as if sitting in a chair, while keeping your chest upright. Push through your heels to return to standing. Do 3 sets of 10-15 reps. Squats strengthen your glutes, quads, and core, counteracting the muscle imbalances caused by sitting.  

    Reverse lunges  

    Step one leg back, lowering your knee toward the ground while keeping your front knee aligned over your ankle. Return to standing and alternate legs. Perform 3 sets of 8-10 reps per side. Lunges improve balance and strengthen the glutes, hamstrings, and quads.  

    Deadlifts  

    Using light dumbbells or your body weight, hinge at your hips and lower your hands toward the floor while keeping your back flat. Engage your glutes to return to standing. Do 3 sets of 10 reps. Deadlifts target the hamstrings, glutes, and lower back, which are often weakened by sitting.  

    Overhead press  

    Hold a dumbbell in each hand at shoulder height. Press the weights overhead until your arms are fully extended, then lower them back down. Perform 3 sets of 10 reps. This movement strengthens the shoulders and upper back, helping to counteract hunching.  

    Bent-over rows  

    With dumbbells in hand, hinge at the hips and let your arms hang toward the floor. Pull the weights toward your torso, squeezing your shoulder blades together. Do 3 sets of 10-12 reps. Rows strengthen the upper back, improving posture and reducing shoulder tightness.  

    Stretches  

    Seated spinal twist  

    Sit upright in your chair. Place one hand on the opposite knee and gently twist your torso, holding for 20-30 seconds. Repeat on the other side. This stretch relieves tension in your back and improves spinal mobility.  

    Hip flexor stretch  

    Stand and step one leg back, bending your front knee while keeping your back leg straight. Push your hips forward to stretch the back leg’s hip flexor. Hold for 20 seconds per side. This stretch helps loosen tight hips from prolonged sitting.  

    Neck stretch  

    Tilt your head to one side, bringing your ear toward your shoulder. Hold for 15-20 seconds, then switch sides. This stretch eases neck tension caused by hunching over your desk.  

    Bottom line  

    Taking strength breaks during your workday helps counter the health risks of sitting. Simple exercises and stretches, such as lunges and spinal twists, help keep your muscles engaged and improve your posture. 

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  • Mobility tips every skilled laborer needs to move better and work safer

    Mobility tips every skilled laborer needs to move better and work safer

    Working in trades demands a lot from your body. Repetitive tasks like lifting heavy materials, bending into tight spaces, and reaching overhead can significantly strain your muscles and joints. Without proper mobility, these physical demands can lead to stiffness, discomfort, and even serious injuries over time. Prioritizing mobility training can improve balance, increase strength, and reduce injury risk, helping skilled laborers move more efficiently and stay healthier on the job.

    Quick look

    • Trades workers are at an increased risk of injury due to repetitive movements, heavy lifting, and awkward positions that strain muscles and joints.
    • Regular mobility exercises support faster recovery, ease muscle soreness, and prevent chronic pain that could sideline workers from the job.
    • Simple strategies, such as foam rolling, dynamic stretching, and strength training, can significantly enhance mobility and overall physical performance.
    • Prioritizing mobility helps trades workers stay stronger, safer, and more resilient throughout their physically demanding careers.

    What is mobility?

    Mobility is your body’s ability to move joints through their full range of motion smoothly and easily. Your muscles, joints, ligaments, and even your nervous system all play a role in how well you move. When they’re in sync, you can lift, bend, and reach without feeling stiff or worn out.

    Mobility vs. flexibility

    Mobility and flexibility are often confused, but they are not the same. Flexibility is about how far your muscles can stretch—like pulling a rubber band. Mobility is about how well your joints and muscles move in their full range of motion. It’s a full-body effort that involves your muscles, joints, and nervous system coordination. It requires good flexibility to go through a range of motion while also requiring strength and coordination to control the movement with ease.

    For example, you might be flexible enough to touch your toes, but if you can’t squat down with weight on your back, that’s a mobility issue. If you have good mobility, you’ll be able to perform a full squat, pick up heavy items from the ground without lower back strain, and reach directly above your head when working with no sharp pain in your shoulders.

    Why mobility matters for trades workers

    For construction workers, mobility is a must for longevity. Workers constantly climb ladders, lift heavy objects from the floor, and crawl into tight spaces—these tasks demand a body that moves well. If your mobility is off, smaller muscles not built for heavy lifting pick up the slack. That’s when injuries like strains and sprains happen. But when your body moves how it’s meant to, it moves freely and without compensating. This ability reduces your risk of getting hurt on and off the job.

    Here’s how mobility helps construction workers daily:

    • Ease of movement: Good mobility allows trades workers to move more efficiently and comfortably. Whether lifting heavy tools, climbing ladders, or maneuvering through tight spaces, mobility makes these movements smoother and less strenuous. 
    • Reduced injury risk: Mobility training strengthens the muscles and joints, improving stability and balance. When your body moves well, you are less likely to pull a muscle, strain a joint, or fall due to poor movement patterns. 
    • Better movement patterns: When your joints move freely and your muscles are strong, your body naturally follows safer and more efficient movement patterns. This reduces the need to compensate with smaller, weaker muscles that aren’t built for heavy tasks. Better movement patterns prevent wear and tear on joints and help you maintain strength for demanding jobs.
    • Stronger and healthier joints: Regular mobility exercises keep joints flexible and strong. Healthy joints can handle the physical demands of construction and trade work without becoming stiff or painful. 
    • Greater strength and performance: Optimal mobility allows trades workers to move into the correct positions when lifting, carrying, or using tools. This prevents injury and improves overall strength and performance.

    Mobility and recovery

    After a long day on the job site, it’s tempting to crash on the couch and skip any sort of recovery. But here’s the thing—ignoring recovery doesn’t make the soreness disappear. In fact, it can make it worse over time. That tight back or sore knees today could turn into a serious injury down the line.

    The good news?

    Studies have shown that even short bouts of mobility exercises can significantly aid in muscle recovery. Active recovery—like light stretching or gentle movement—improves blood flow, reduces inflammation, and speeds up muscle repair.

    Incorporating this small habit into your routine doesn’t take much time but pays off in the long run. Just ten to fifteen minutes of mobility work at the end of the day can make a big difference. You’ll not only feel better after work but also protect yourself from chronic pain and long-term injuries that could sideline you from the job.

    5 tips to boost mobility on the site

    Improving mobility doesn’t have to be complicated. With simple strategies, trades workers can feel stronger and move better on the job. Here’s how:

    1. Self-myofascial release (SMR): Tools like foam rollers or massage balls can help release muscle tightness and break up scar tissue. Rolling out your back, hips, and legs daily for just a few minutes improves blood flow and loosens tight muscles, making movement easier.
    2. Stretching: Dynamic stretches are perfect for warming up before a shift. Try leg swings, arm circles, or lunges to get your joints moving. After work, static stretches like hamstring stretches or shoulder rolls can help muscles relax and recover.
    3. Strength training: Building strength in stabilizing muscles—like your core, hips, and shoulders—supports better mobility. Exercises like bodyweight squats, lunges, and planks help create a strong foundation for safer, more efficient movement on the job.
    4. Perform targeted mobility exercises: Focus on areas that take the most strain during work, like the hips, shoulders, and lower back. A few minutes of mobility work each day can make a huge difference in how you feel and perform on the job. Start small, stay consistent, and your body will thank you.

    Simple mobility exercises to start your day

    Mobility for the feet and ankles

    Strong, flexible feet and ankles are essential for stability and balance, especially on uneven surfaces common on job sites. Poor mobility here can lead to knee and hip problems.

    1. Foot rolling: Place a lacrosse ball or foam roller under your foot and roll in all directions for 1–2 minutes per foot. This will relieve tension in the arches and improve foot flexibility.
    2. Toe tuck stretch: Kneel with your toes tucked under and sit back on your heels. Hold for 30–60 seconds to stretch the bottoms of your feet and toes.

    Mobility for the hips and glutes

    Tight hips and weak glutes can cause lower back pain and limit movement. Improving mobility in the leg and hip muscles makes lifting, bending, and squatting much safer and more effective.

    1. Hip flexor stretch: Kneel on one knee with the other foot forward. Push your hips forward slightly to stretch the hip flexors. Hold for 30 seconds on each side.
    2. Glute bridge: Lie on your back, knees bent, and feet flat. Lift your hips off the ground while squeezing your glutes. Perform 10–15 reps to strengthen the glutes and stabilize the lower back.

    Mobility for the thoracic spine (upper back)

    A stiff upper back can lead to shoulder pain and limit safe lifting. Keeping this area mobile improves posture and reduces strain.

    1. Cat-cow stretch: On all fours, alternate between arching and rounding your back—inhale as you round and let your belly drop; exhale as you arch and hollow out your belly. Repeat for 1–2 minutes to loosen the spine and improve mobility.
    2. Thoracic bridge: Start seated with your knees bent and hands behind you. Push your hips upward while squeezing your shoulder blades together. Hold for 20 seconds, repeat 3 times.

    Bottom line

    Mobility isn’t just for athletes—it’s essential for trades workers who rely on their bodies every day. Improving mobility can prevent injuries, reduce pain, and boost overall job performance. Simple, consistent mobility exercises can make heavy lifting, bending, and reaching safer and easier. Prioritizing mobility now means staying stronger, healthier, and more productive for the long haul.

    Want more tips to stay safe and perform your best on the job? Subscribe to our newsletter and follow us on social media for expert advice on injury prevention, recovery, and peak performance.

  • Manage autoimmunity with exercise to stay strong on the job site

    Manage autoimmunity with exercise to stay strong on the job site

    Autoimmune diseases like Multiple Sclerosis (MS) and lupus occur when the immune system becomes unable to distinguish between external threats and the cells of the body, mistakenly attacking them instead. Those with autoimmune disease often experience flare-ups, in which their existing symptoms intensify or new symptoms emerge. Exercise, getting enough sleep, reducing stress, and quitting smoking are effective ways to manage autoimmune disease and prevent flare-ups.

    Quick look

    • Autoimmune disease (AD) occurs when the body’s immune system can’t differentiate between self and on-self—it starts attacking its own cells, tissues, and organs.
    • Females are three times as likely to develop AD as males.
    • Flare-ups are episodes in which existing autoimmune disease symptoms worsen, or new symptoms appear.
    • Physical exercise can help reduce the symptoms of autoimmunity and help prevent flare-ups.
    • An anti-inflammatory diet, getting enough sleep, reducing stress, and quitting smoking can also help you manage autoimmunity.

    What is autoimmune disease?

    The immune system is like your own personal army, ready to defend your body against external threats like infection and disease. Autoimmune disease occurs when those soldiers go rogue and start attacking your body’s own cells, organs, and tissues instead of foreign invaders—they cannot differentiate between self and non-self.

    Autoimmune disease (AD), also sometimes referred to as an autoimmune disorder, is an umbrella term that includes over 80 different diseases, including rheumatoid arthritis, Type 1 diabetes, and lupus. The causes of AD are murky, but researchers know that females are almost three times as likely to develop it as males. Some environmental factors, such as childhood poverty, exposure to agricultural chemicals and organic mercury, and vitamin D levels, may also affect autoimmune diseases.

    There is currently no known way to prevent autoimmune disease. 

    What are autoimmune flare-ups?

    In addition to symptoms that are present every day, those with autoimmunity also frequently experience flare-ups, in which existing symptoms get much worse or new symptoms appear. 

    Flares can vary between individuals and differ between autoimmune disorders. Symptoms of a multiple sclerosis flare-up can include balance problems or dizziness, severe fatigue, numbness, tingling, or a feeling of pins and needles. Signs of a lupus flare might differ, including sores or ulcers in the mouth or nose, swollen legs, and fever. Those who have psoriasis might experience painful and inflamed lesions.

    Flare-ups can be triggered by many different factors, including stress, diet, pregnancy, and even changing seasons. Managing these triggers and taking action to prevent flare-ups is crucial, especially when you need to feel your best on work sites or in the field. 

    Exercise for managing autoimmunity flare-ups

    Flare-ups can be debilitating, causing immense pain and discomfort. For people in physical jobs, they can be a huge impediment to working There are several ways to prevent these episodes, and researchers have discovered that exercise is among the most effective strategies.  

    Recommending exercise as a way to mitigate autoimmunity flares can seem ironic, given that intense fatigue is one of the main symptoms of most autoimmune diseases. However, research shows that contrary to conventional belief, moving your body can make you less tired, not more. 

    In one 12-week study, female lupus patients walked on a treadmill three times a week for just 30 mins. At the end of the study, participants reported feeling “significantly less fatigue in their everyday lives than they had before, along with improved mental health and sleep.”

    The authors found that not only did the patients report less fatigue, their bodies showed the same thing, with “evidence suggesting that exercise reduces lupus patients’ fatigue by improving the energy output of their cells’ mitochondria. The more that a participant’s mitochondria ramped up energy production after the 12 weeks of exercise training, the greater that person’s reduction in fatigue symptoms tended to be.”

    A separate paper reviewing the clinical evidence about exercise’s impact on autoimmunity found that exercise led to improvements in most autoimmune diseases: 

    • Patients with rheumatoid arthritis had a “milder disease course, better cardiovascular disease (CVD) profile, and improved joint mobility.”
    • In multiple sclerosis patients, physical exercise “decreases fatigue, enhances mood, cognitive abilities and mobility.”
    • Patients with type 1 diabetes experienced “a decreased risk of autonomic neuropathy and CVD [cardiovascular disease.”
    • Fibromyalgia and systemic sclerosis patients reported that the severity of their disease decreased, they experienced less pain, and they had a better quality of life when they participated in more physical activity.

    Additionally, a 2024 meta-analysis examined existing research and concluded that exercise exerts an anti-inflammatory response in the body. Incorporating daily physical exercise into your routine is crucial to managing your condition and reducing the frequency of flare-ups (or eliminating them altogether). 

    Other natural methods for managing autoimmune flareups

    Physical exercise is most effective in managing flare-ups when combined with other lifestyle changes, such as a healthy diet, adequate sleep, low stress, and quitting smoking.  

    Diet

    Although each person will have individual dietary triggers, an anti-inflammatory diet is often recommended for those with autoimmune diseases. This approach reduces or eliminates common dietary sources of inflammation and encourages eating more anti-inflammatory foods. Harvard Health lists what to avoid and include to manage autoimmunity.

    Inflammatory foods to reduce/eliminate:

    • Refined carbohydrates (white bread, pastries)
    • Fried foods
    • Soda and other sugary drinks
    • Red meat and processed meat
    • Margarine, shortening, and lard
    • Alcohol

    Anti-inflammatory foods to include/increase:

    • Tomatoes
    • Olive oil
    • Green, leafy vegetables like kale, lettuce, and collard greens
    • Nuts
    • Fatty fish like sardines, mackerel
    • Fruits, especially blueberries, cherries, strawberries and oranges

    Sleep

    Research has shown that sleep is closely related to the immune system; lack of sleep can contribute to inflammation and immunodeficiency. Ensuring you get a good night’s sleep can help manage AD and reduce the severity of your flare-ups. Being well-rested when struggling with chronic fatigue from an autoimmune disease is especially important in construction, where you often work at heights, operate heavy machinery, and use dangerous tools. 

    To improve your sleep quality, install blackout blinds, keep your bedroom cool, play white noise, and establish a solid bedtime routine. 

    Reduce stress

    While the link between stress and autoimmune disease isn’t yet clear, a study indicated that those with a stress-related disorder were more likely to be diagnosed with autoimmunity, more likely to develop multiple autoimmune diseases, and—if they were younger—had a higher rate of autoimmunity. Stress has also been associated with AD, including lupus, rheumatoid arthritis, inflammatory bowel disease, Graves Disease, and multiple sclerosis.

    To reduce the likelihood of flares, keep your stress levels under control by practicing mindfulness, spending time in nature, or doing a low-stress activity to help you unwind.   

    Quit smoking

    If you smoke, you know there are dozens of reasons you should quit, but now you can add AD flares to the list. Cigarette smoking has been linked to autoimmune diseases like rheumatoid arthritis, systemic lupus erythematosus, MS, Graves’ hyperthyroidism, and primary biliary cirrhosis.  

    Smoking causes inflammation throughout the body, and if you suffer from an autoimmune disease, quitting smoking can be a powerful tool to help manage flares and reduce the severity of your disease.

    Bottom line

    Living with an autoimmune disease can make you feel out of control—like someone else is at the steering wheel. You can regain control of your health and your life by taking concrete, actionable steps toward managing your disease and reducing flares. Exercise is one of the most powerful tools for minimizing the risk of AD flares. Combined with adequate sleep, low stress, and a nicotine-free life, you’ll give yourself your best chance at health and well-being.

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