Under the Hard Hat

Category: Wellness

  • Top 8 supplements for construction professionals to improve sleep quality

    Top 8 supplements for construction professionals to improve sleep quality

    Good quality sleep is crucial for physical and cognitive function—but most construction workers don’t get enough. As the body’s natural sleep hormone, melatonin is one of the most popular natural sleep aids to improve sleep quality and efficiency. Other natural sleep aids like valerian, GABA, glycine, magnesium, and even CBD are excellent alternatives that can improve sleep latency, increase sleep duration, and reduce daytime fatigue.

    Quick look

    • Overly sleepy employees are 70% more likely to experience workplace injuries than well-rested workers.
    • Sleep deprivation can also contribute to chronic diseases, such as heart disease, high blood pressure, diabetes, and obesity.
    • Melatonin is the body’s natural sleep hormone and can be supplemented short-term for people struggling with sleep disorders. 
    • Tart cherry, valerian, chamomile, glycine, and magnesium are other natural options that may improve sleep quality.

    Top 8 natural sleep aids

    Proper sleep is critical to optimal performance. A lack of sleep—or lack of good quality sleep—not only contributes to chronic health conditions like diabetes and cardiovascular disease, but it’s also a risk factor in workplace injuries. 

    According to the National Sleep Foundation, sleep deprivation increases the likelihood of a workplace accident by 70%.

    So, how do you combat sleep deprivation and get the quality rest you need to perform safely? Changing your sleep environment to be more conducive to sleep is the first place to start, but natural sleep aids can also be supportive.

    Here are 8 natural sleep aids to improve sleep quality and daytime performance. 

    1. Melatonin

    Benefits: Reduces sleep onset, advances start of sleep, reduces jet lag

    Recommended dose: 1 to 5 mg

    Use: Short-term

    Melatonin is one of the top picks for a natural sleep aid thanks to its efficacy in improving sleep quality, especially for people struggling with jet lag or delayed sleep phase disorder. 

    Melatonin is a natural hormone produced in the pineal gland that regulates circadian rhythm, or your body’s biological clock. It’s released in response to darkness and at its highest concentration at night, tapering off in the early morning hours to make way for the release of cortisol. 

    Although melatonin penetrates all tissues and affects many cells in the body, its sleep-promoting actions result from feedback to the suprachiasmatic nucleus (SCN; the master clock) located in the anterior hypothalamus. By causing effects on the SCN, melatonin helps synchronize the circadian rhythm.

    2. Tart cherry

    Benefits: Reduces muscle soreness, improves sleep quality and duration, reduces insomnia symptoms

    Recommended dose: 240 mL 1-2 times daily

    Use: Long-term before bed

    Synthetic melatonin supplements are widely available, but it’s also possible to get melatonin from natural sources, such as tart cherries. Tart cherries, specifically sour or Montmorency cherries, offer various health benefits for inflammation, muscle recovery, immunity, and more. But because they naturally contain tryptophan and melatonin, they may also support sleep. 

    Tryptophan is the precursor amino acid to serotonin and melatonin and supports sleep. Just 100 grams of tart cherries packs about 9 mg of tryptophan that can support melatonin synthesis. Studies suggest tart cherry juice may be particularly beneficial for people with insomnia but can also improve sleep quality and duration for people without.

    3. Valerian

    Benefits: Reduces anxiety, improves sleep onset, improves sleep quality and duration

    Recommended dose: 450–1,410 mg per day

    Use: Short-term (up to 8 weeks)

    Valerian root is an age-old sleep remedy used in Europe for decades. It contains several compounds that offer potent health benefits, especially for relaxation and sleep. Some of the active compounds in valerian include: 

    • Iridoids (valepotriates) 
    • Essential oils (valerenic acid and valeric acid)
    • Lignans
    • Flavonoids
    • GABA (low concentrations)

    Although the mechanisms behind how valerian works for sleep aren’t fully understood, research finds that taking valerian root helps people fall asleep faster, improve sleep quality, and spend more time in a deeper sleep stage. 

    This may partly be due to its effects on GABA receptors, which calm the body and reduce anxiety. Studies show that valerenic acid and valerenol modulate GABA receptors and increase the availability of GABA in the central nervous system. Plus, some research has demonstrated that valerenic acid inhibits an enzyme that destroys GABA, helping to maintain levels.

    4. GABA

    Benefits: Reduces stress and anxiety, decreases sleep onset latency, increases sleep continuity 

    Recommended dose: 250 to 500 mg before bed

    Use: Short-term

    Gamma-aminobutyric acid (GABA) is an amino acid and neurotransmitter produced in the body that regulates nervous system activity. 

    Some research suggests GABA can support sleep by reducing stress and anxiety, which may help people fall asleep faster. Low levels of GABA have been linked to acute and chronic stress, anxiety disorders, and sleep issues such as insomnia.

    GABA supports sleep via GABAergic neurons and neurotransmitters that regulate the brain circuits in three areas:

    1. The amygdala to modulate stress and anxiety response
    2. Cortico-medullary pathways to modulate rapid eye movement (REM) and non-REM (especially slow wave sleep)
    3. The suprachiasmatic nuclei (SCN) to modulate circadian rhythm

    Increasing the binding of GABA to GABA receptors has shown benefits for reducing stress and anxiety, decreasing sleep latency, and increasing sleep continuity.

    5. Magnesium

    Benefits: Promotes muscle relaxation, decreases sleep latency, improves sleep efficiency and sleep time

    Recommended dose: 350 mg per day

    Use: Long-term

    Magnesium is an essential mineral found in bone, muscle, soft tissue, and fluids that is an essential cofactor for hundreds of biochemical reactions in the body. Magnesium is well known for its muscle-relaxing effects, which may benefit sleep. It’s also a natural N-methyl-D-aspartic acid (NMDA) antagonist and GABA agonist, which is key for regulating sleep.


    Some research shows that magnesium supplementation can improve subjective measures of insomnia, including sleep efficiency, sleep time, sleep onset latency, and early morning awakening, but also improves objective measures like concentration of serum renin, melatonin, and serum cortisol.

    6. Glycine

    Benefits: Improves sleep quality, reduces daytime sleepiness and fatigue, reduces core body temperature, shortens the latency to slow-wave sleep

    Recommended dose: 3 g per day

    Use: Short-term

    Glycine is a proteinogenic amino acid that plays an integral role in the synthesis of proteins, along with serotonin production, collagen synthesis, and nerve signal transmission. 

    Although evidence is limited, some research suggests glycine supplementation could support better sleep quality, specifically for people with insomnia. Core body temperature naturally falls at night to facilitate sleep onset, and taking glycine supplements may further facilitate via peripheral vasodilatation by activating NMDA receptors in the SCN shell; heat is dispersed away from the core to the extremities, helping to cool the body and reduce core body temperature to promote sleep.

    7. Chamomile

    Benefits: Improves sleep efficiency and quality, reduces daytime fatigue 

    Recommended dose: 220  to 1,600 mg daily (capsules) or 1-2 cups per day (tea)

    Use: Short-term

    Chamomile has been used as a calming, sleep-supportive herb for centuries thanks to its ability to promote relaxation and reduce blood pressure. 

    Some research suggests that chamomile’s sleep-promoting effects arise from the flavone apigenin binding to GABA receptors in the brain, which can reduce anxiety and promote sedation.

    Several studies have found sleep benefits after consuming chamomile before bed. A 2016 study of postnatal women found that those who drank chamomile tea daily for two weeks had significantly better sleep efficiency scores than those who didn’t drink it. Similarly, a 2019 meta-analysis found that chamomile was safe and effective for improving sleep quality, but it didn’t have a significant impact on symptoms of insomnia.

    8. Cannabidiol (CBD)

    Benefits: Increases sleep duration, reduces anxiety, improves sleep quality

    Recommended dose: Speak to your healthcare professional

    Use: Short-term

    Although some people might choose to smoke a joint to help them fall asleep, it’s not the THC we’re talking about here—it’s the calming CBD that might improve sleep.

    The endocannabinoid system (ECS) is a complex neurochemical network that regulates several bodily functions, including emotions, pain, and sleep. Although the body naturally releases endocannabinoid molecules, external sources of cannabinoids, including CBD, can influence the body via the ECS. 

    The hypothalamus, specifically the suprachiasmatic nucleus, plays an important role in the ECS and impacts sleep regulation. It has a high concentration of cannabinoid receptors and controls circadian rhythm—the 24-hour cycle that promotes sleep and wakefulness. Research suggests the endocannabinoid system might be involved in the cycle.

    CBD research is limited due to government regulations, but it’s suggested that CBD supplementation may promote better quality of sleep for several reasons:

    Are natural sleep aids safe?

    Most natural sleep aids are safe for healthy adults with the right dosage, but that doesn’t mean they’re universally safe. Because natural health products don’t undergo the same testing as pharmaceuticals, there is a lack of consistency and quality between products. As such, it’s important to research and talk to your healthcare professional before taking any sleep supplements. 

    If you notice any adverse side effects or changes in your health after taking sleep aids, consult your healthcare professional immediately. 

    The bottom line

    A healthy, good quality sleep is important for everyone, but it’s especially important for trades workers due to the nature of their jobs. Good sleep leads to better productivity, concentration, focus, job performance, and outcomes. 

    While sleep supplements aren’t a long-term solution for improving sleep patterns, they can be a great short-term crutch to get your sleep back on track.

  • Nutrient-rich foods for construction workers: Should you eat organ meats?

    Nutrient-rich foods for construction workers: Should you eat organ meats?

    The rough and tough early days and late-night schedule of construction workers require them to fuel their bodies with the most nutrient-dense foods possible if they want to perform at their best. 

    While you may be pounding back chicken, sweet potatoes, and veggies on your 15-minute break, there’s one thing you’re probably missing from most of your lunches (and dinners): organ meats.  Organ meats are some of the most nutritionally dense foods on the planet—and for anyone doing manual labor, they’re a huge must.

    Ready to learn why? Keep reading and find out!

    Why construction workers need to eat organ meats

    Organ meats are some of the most nutritionally rich foods on the planet, and eating a small portion every week or supplementing daily is one of the easiest ways to work towards good health. 

    They’re exceptionally high in B vitamins, such as vitamin B12 and folate, along with minerals—iron, magnesium, selenium, and zinc—and essential fat-soluble vitamins like vitamins A, D, E, and K.

    Consuming organ meats isn’t just recommended for people in the construction industry—it’s important for everyone. But health statistics are pretty bleak when it comes to people under a hard hat.

    Here’s a rundown of just some of the facts:

    Those numbers are alarmingly high—and that doesn’t even touch on most diseases. Here’s what accounts for them:

    • Long commute times
    • Long work weeks
    • Lack of physical activity
    • Poor food choices
    • High stress levels
    • Poor lifestyle choices
    • Lack of sleep

    It all adds up to major health trouble. But when it comes to improving and maintaining health, food choices are an easy place to start.

    Health benefits of organ meats

    While you might consider popping back a multivitamin every morning to ensure you meet your nutrient needs, organ meats are often more absorbable than supplements—and come with more health benefits.

    1. Weight management

    Manual laborers have some of the highest rates of obesity, diabetes, and CVD than any other profession. Studies find that construction workers are more likely to be overweight compared to the general population (46.2% compared to 39.2%) and have higher rates of smoking and alcohol consumption, both of which increase the risk of being overweight.

    Since diet and lifestyle are primary indicators of weight, choosing the right foods can go a long way to managing weight and reducing obesity and diabetes risk. 

    High-protein diets are one place to start.

    Research shows that high-protein diets can reduce appetite and increase satiety by slowing gastric emptying and increasing metabolic rate. 

    Although organ meats might not be as high in protein as muscle meats, they contain valuable nutrients like vitamins B1, B2, B6, B9, and B12, selenium, iron, copper, phosphorous, zinc, all of which play a role in building and maintaining muscle mass, metabolism, and body composition/

    2. Muscle growth

    Anyone who dawns a hard hat knows that jobs aren’t always easy. Some jobs require serious strength and endurance, which require sufficient muscle mass. Because muscle mass tends to dwindle with age—sarcopenia is a primary concern for aging men—adequate protein and nutrient intake is a must.

    Organ meats are a source of high-quality protein, crucial for building and maintaining muscle mass.

    Here’s how organ meats can help with muscle growth:

    Although muscle eats contain amino acids that support muscle growth, organ meats tend to have a more balanced nutrient composition and are more financially friendly.

    3. Brain health

    Want to keep your brain healthy throughout your career? Eat organ meats. They’re some of the richest sources of choline, a key nutrient for the brain, muscles, and liver.

    Choline is converted to acetylcholine—an important neurotransmitter involved in various brain functions, such as memory and attention, and body functions, such as muscle contractions, blood pressure, glandular secretions, and intestinal peristalsis. 

    On top of that, organ meats are also high in the highly-absorbably heme iron, which is crucial for proper brain function. 

    4. Detoxification

    Organ meats and detoxification? Yep, you read that right. Say goodbye to your detox green juices and say hello to offal. 

    Organ meats are loaded with co-enzyme Q10 (CoQ10), one of the most powerful natural antioxidants in the human body. In addition to that, you also have another crucial coenzyme: molybdenum. This nutrient plays a role in converting sulfites into sulfates, helping the body break down alcohol and other toxins and improving drug and alcohol metabolism. Studies have shown that high levels of sulfites can be harmful to health.

    5. Energy

    Apart from supporting detoxification, CoQ10 is also an energy powerhouse. It serves as an essential compound for mitochondria to produce ATP (cellular energy). CoQ10 is found in nearly every cell but predominantly in organs with high rates of metabolism, such as the heart, kidney, and liver, where it functions as an energy transfer molecule. 

    So, eating organ meats high in CoQ10 can support more efficient energy production—something that’s important for people working in the construction industry. 

    6. Reduce homocysteine

    With rates of heart disease and cardiovascular issues as high as they are in some of the construction fields, homocysteine is something you’ll want to get familiar with.

    Homocysteine is a non-proteinogenic amino acid produced in the body that’s normally broken down by vitamins B12, B6, and folate to make other chemicals. A lack of B vitamins can lead to abnormally high levels of homocysteine, which can damage arteries and increase the risk of diseases like dementia, heart disease, and stroke. 

    Organ meats are a rich source of essential B vitamins necessary to break down homocysteine and keep levels in check.

    8 types of organ meats you can try

    If you’ve never ventured into the world of organ meats, there are plenty of places to start. Here are eight different organ meats to try!

    1. Liver

    Liver is by far the reigning champ when it comes to organ meats. 

    Here’s what’s packed into just a three-ounce portion:

    • 162 calories 
    • 24.7 grams protein 
    • 4.5 grams of total fat
    • 337 mg of cholesterol (don’t panic‚—cholesterol isn’t the devil)
    • 2,694 IU vitamin A
    • 0.963 mg vitamin B2
    • 19.84 mcg vitamin B12 (more than 800% RDI)
    • 71.16 mcg folate
    • 4.02 mg copper (over 400% RDI)
    • 1.84 mg iron

    See why we love liver? You get a massive bang for your buck with one or two servings a week. Beef liver can have an iron-y taste if not prepared properly. If you’re not a fan, grind it up and blend it with other meats to mask the taste.

    2. Heart

    As we mentioned earlier, the heart is a highly metabolic organ that contains high levels of CoQ10, a powerful antioxidant that has profound effects on maintaining cardiovascular health by preventing LDL oxidation. Its antioxidant properties are also beneficial for reducing inflammation. 

    And although chock full of vitamins and minerals, heart tastes more like muscle meat than organ meat, so it’s much more palatable for people who aren’t fans of organs. Beef or chicken hearts can easily be marinated and grilled for a delicious lunch or dinner.

    3. Tongue

    Tongue is more similar to muscle meat than organs in terms of nutrient composition. While it contains abundant essential minerals—B vitamins, iron, zinc, choline, and protein—it’s also relatively high in fat, giving it an incredibly tender texture. 

    4. Brain

    If you’re feeling brave, why not give brain a try? If sourced from grass-fed animals, the brain is a rich source of bioavailable omega-3 fatty acids, along with choline, vitamin A, vitamin E, and selenium.

    5. Kidneys

    Kidneys are another popular organ meat with a similar nutritional profile to liver. They’re also very high in selenium—256% of the daily value in a 3.5-ounce serving—which acts as an important antioxidant and anti-inflammatory.

    6. Tripe

    Most people think about dog food when they hear tripe, but many cultures incorporate tripe into cooking. It’s full of nutrients—protein, selenium, iron, B vitamins, and choline—but unlike liver, tripe doesn’t contain vitamin A, so you don’t have to be as mindful of how often you eat it. 

    Tripe is the lining of an animal’s stomach. You’ll find tripe in the stomachs of ruminants, such as cows, sheep, and deer. But because tripe is the stomach lining, it often needs to be cooked for a while to become tender. 

    7. Gizzard

    The gizzard is an organ found in the digestive tract of some animals, such as poultry and birds. It’s made of a thick muscular wall that grinds up food and debris ingested by the bird. 

    Gizzards are generally cheap and are a good source of vitamins, minerals, and protein. 

    A 100-gram serving of chicken gizzards contains about 30 grams of protein, 60% RDI of selenium, and 15% RDI of vitamin B12, zinc, phosphorus, niacin, and riboflavin. 

    While classified as an organ, the gizzards are more like muscle meat, so they should be cooked longer to ensure they’re tender and not chewy. 

    8. Sweetbread

    And then we have sweetbreads—a 16th-century term that refers to an animal’s thymus gland or pancreas. They have a rich, slightly gamey flavor but are tender and succulent. 

    Unlike other organ meats, sweetbreads are high in vitamin C, giving them amazing antioxidant and immune-boosting properties. A 100-gram serving contains more than 50% RDI of vitamin C, 35% RDI of vitamin B12, 26% RDI of selenium, and 20% RDI of riboflavin (vitamin B2). 

    Conclusion

    If you can’t stomach the thought of eating a heart, liver, or kidney, organ supplements are the next best option. Beef liver or beef organ capsules are suitable alternatives offering just as much bang for your buck. 

    If you’re opting for capsules over the real deal, do your research and ensure you’re buying pure products that are 100% grass-fed and finished.