Under the Hard Hat

Category: Wellness

  • Microplastics: Everything construction professionals need to know

    Microplastics: Everything construction professionals need to know

    A long career in architecture, engineering, or construction means caring for your health. Working out and eating well are great habits, but science shows that single-use plastics—many used on construction sites—are increasingly harmful. These microscopic, invasive particles could impact your heart, lungs, and gut health. While they are unavoidable to some degree, simple swaps like avoiding highly processed foods, switching to filtered tap water, and using specific cookware could reduce your exposure to microplastics and limit harmful health benefits. 

    What are microplastics?

    Microplastics are tiny plastic particles less than 5 millimeters in diameter—so tiny that the naked eye cannot see most. One of the categories of microplastics, “primary” microplastics, are small plastic particles designed for commercial use. They’re often used as microfibers like textiles, clothing, and cosmetics products like exfoliants. 

    Secondary microplastics result from the breakdown of larger plastics, such as water bottles. This breakdown is caused by environmental exposure, such as ocean waves or the sun’s radiation. 

    Microplastics come in four forms:

    1. Microbeads: Non-biodegradable plastic particles less than a millimeter in diameter. They are commonly found in cosmetics.
    2. Fragments: Small pieces of plastic resulting from larger items littered or dumped. They can be moved by wind and storms and end up in oceans and lakes. 
    3. Microfibers: Microscopic plastic fibers found in building materials like paint and artificial turf.
    4. Microplastic pellets: Small plastic particles often made from recycled plastic. They can be reused to produce new plastic products but also end up in the environment. 

    Microplastics are everywhere

    Across North America, millions of tons of plastic go unrecycled each year. The construction industry is one of the most significant contributors to global waste, using single-use plastics for things like protection, insulation, and transportation. When this plastic inevitably breaks down into microplastics, it pollutes everything: our water, soil, oceans, and even our air. 

    This invisible plastic pollution is omnipresent. It’s especially present in indoor air, but it’s also in people’s bloodstreams, a pregnant person’s womb, and breastmilk. Scientists who have sampled fish in the Great Lakes have even found that they have been contaminated with microplastics. 

    Escaping densely populated areas does not eliminate microplastics. Even more remote areas, like the Canadian Arctic, have been sampled and found to have microplastics in soil, water, and ice. 

    Why are microplastics a problem?

    Microplastics have been shown to impact various body systems, including the heart, gut, respiratory systems, hormones, and more. New research, sampling techniques, and long-term monitoring are advancing to determine the health repercussions of ingesting microplastics.

    Heart problems

    Microplastics and nanoplastics (MNPs) are emerging as risk factors for cardiovascular diseases. A study published in the New England Journal of Medicine looked at the effect of nanoplastic and microplastic chemicals on the heart, finding them present in areas like the plaque lining arteries. Polyethylene in their plaque was associated with increased heart problems compared to those without any microplastics detected. Other experimental research suggests that MNPs can facilitate “oxidative stress, platelet aggregation, cell senescence, and inflammatory responses in endothelial and immune cells while promoting a range of cardiovascular and metabolic alterations that can lead to disease and premature death.”

    Changes in the gut microbiome

    When ingested, microplastics can cause microbial dysbiosis and gut inflammation, resulting in systemic inflammation and the circulation of PAMPs (pathogen-associated molecular patterns). This can result in dysbiosis (imbalanced gut microbes) and intestinal damage, leading to various functional changes in the rest of the body. 

    Microplastics can also cause chemical toxicity, which involves the absorption and accumulation of toxins like polycyclic aromatic hydrocarbons and heavy metals. These substances may enter the body through the gastrointestinal tract, causing abdominal pain, nausea, and vomiting. 

    Oxidative stress in the airways

    Microplastics can affect the respiratory system, potentially causing oxidative stress in the airways and lungs when inhaled. In industries where chemicals and toxins are already present in the air, this can compound an existing problem. Inhalation of microplastics can result in sneezing, coughing, shortness of breath, and inflammation. Due to the blood oxygen concentration, this respiratory irritation can also cause dizziness and fatigue. 

    Nano-sized plastics have been associated with mitochondrial damage in the body’s respiratory cells. These plastics act as a vehicle for environmental toxins and can be detrimental to lung cells, ultimately increasing the chance of obstructive pulmonary disease. 

    Hormonal and endocrine disruptions

    Microplastics impact the release, production, transport, and elimination of hormones in the body. A buildup of microplastics can lead to endocrine dysfunction by affecting the function of various hormones, including the pituitary, thyroid, adrenals, and gonads. Long-term exposure to plastic particles and associated chemicals has been linked to issues with thyroid function by weakening its driving forces in regulating growth, development, metabolism, and reproduction.

    Microplastics could act as a mode of transport for bisphenol A, which, when absorbed by the body, can cause various endocrine diseases. The adverse effects of these systems warrant further research, but the science we have now tends toward significant health issues. 

    How to reduce your exposure to microplastics

    The built environment is no stranger to plastics, from materials and transport to food and beverage containers. Though they are everywhere and in almost anything, there are things you can do to reduce your exposure to microplastics and mitigate harmful health effects. 

    • Get fresh air when you can. Indoor air has a higher concentration of pollutants than fresh outdoor air. Open a window when it’s warm enough, and run an air purifier when it’s colder. 
    • Swap to tap water. Instead of bottled water, which can hold roughly 240,000 microplastic particles, switch to filtered tap water. Opt for a water filter with membrane filtration. Also, consider bringing a reusable water bottle to work and skip the plastic bottles. 
    • Avoid overly processed foods. During production and packaging, microplastics often end up in processed food. Minimally processed, fresh food contains far fewer microplastics. Consume foods in their purest form.
    • Eliminate single-use plastic. Avoid single-use plastics as much as possible. Also, aim for shorter dishwasher cycles with fewer plastic dishware in the cycle. 
    • Don’t cook or store your food in plastic. The heat can cause plastic particles from your cookware to leach into your food. If using plastic containers to store food, ensure it’s cooled before putting it into the container. Consider glass or stainless steel cookware and storage as an alternative. 
    • Be picky with cleaning products. Opt for cleaning products that don’t come in plastic containers. Better yet, make DIY, non-toxic cleaning products that skip anything harmful. 
    • Opt for wool and linen. Clothing can shed microplastics, but materials like linen and wool are generally far less impacted. Also, avoiding synthetic materials in rugs and furniture will reduce your exposure to microplastics. 

    Lastly, choose polyhydroxyalkanoate (PHA) material for your food packaging. PHA bioplastics are a sustainable alternative to single-use plastic and achieve an 87% yield using optimized fermentation processes. They are also low-cost to produce, and their biodegradability and biocompatibility make them ideal for avoiding microplastics and being more eco-friendly. 

    Bottom line

    Microplastics are unavoidable for the most part, and exposure could pose many risks to your health—the heart, gut, and respiratory system take a hit with long-term exposure to microplastics, so make a conscious effort to reduce their presence in your life and mitigate their adverse health effects. Simple swaps like investing in a water filter, switching out plastic storage containers for glass, and choosing low-toxic textiles like linen and wool can make a big difference in your long-term health.

    Like this and want more? Subscribe to our weekly newsletter and follow us on social media for the best health and wellness tips for professionals in the built environment.

  • Building strength from the inside out: Why pelvic floor health matters for women in construction and beyond

    Building strength from the inside out: Why pelvic floor health matters for women in construction and beyond

    The pelvic floor is vital to women’s health, supporting essential functions like bladder control, spinal stability, and sexual wellness. This network of muscles is often overlooked but is crucial for women in physically demanding professions like construction and the skilled trades. Incorporating exercises such as lunges, deep squats, and pelvic tilts into your routine can help strengthen these muscles, improving core stability and reducing the risk of injury.  

    The power of the pelvic floor  

    The pelvic floor is a group of muscles and connective tissues located at the base of the pelvis. These muscles form a supportive sling that helps keep vital organs in place while also playing a critical role in bladder control, core stability, and sexual health. Though commonly associated with childbirth recovery, pelvic floor health is essential for all women, regardless of age or life stage. Women in construction and trades, in particular, often perform tasks like lifting heavy objects and repetitive bending, which place added strain on this area, making it even more important to maintain strength.  

    Muscles in the pelvic floor  

    The pelvic floor is composed of three key muscle groups:  

    • Levator ani: This includes the pubococcygeus, iliococcygeus, and puborectalis muscles, which work together to support the pelvic organs and control bowel and bladder functions.  
    • Coccygeus: A smaller muscle that stabilizes the tailbone and contributes to pelvic floor support.  
    • Deep perineal pouch: These smaller muscles aid in urinary and reproductive functions.  

    Together, these muscles coordinate with the core and diaphragm, creating a dynamic support system for the lower body.  

    Functions of the pelvic floor  

    Support pelvic organs  

    The pelvic floor acts as a foundation for the bladder, uterus, and rectum. Strong pelvic floor muscles hold these organs in place, preventing issues like pelvic organ prolapse, where organs may shift downward due to weak support. This condition can cause discomfort, pain, and urinary incontinence, especially in women whose jobs involve heavy lifting. For tradeswomen, strong pelvic floor muscles help safeguard against these complications, ensuring long-term health and comfort.  

    Stabilize the pelvis and spine  

    The pelvic floor plays a significant role in core stability, working alongside the abdominal and back muscles to stabilize the pelvis and spine. This stabilization is essential for maintaining posture, reducing the risk of lower back pain, and performing physically demanding tasks safely. For women in construction, whose jobs often require twisting, lifting, and prolonged standing, a strong pelvic floor acts as a built-in support system, preventing injuries and improving overall mobility.  

    Assist with sexual function  

    Pelvic floor muscles play a direct role in sexual health by supporting the vaginal walls and improving blood flow to the area. Strong muscles enhance sensation and improve muscle control, contributing to a better sexual experience. A healthy pelvic floor also reduces the risk of discomfort or pain during intimacy, promoting both physical and emotional well-being.  

    Support bowel and bladder control  

    One of the most well-known functions of the pelvic floor is its role in bowel and bladder control. These muscles help regulate the release of urine and stool, preventing incontinence. Women in construction often work in environments with limited restroom access, making strong pelvic floor muscles particularly valuable for maintaining control and comfort throughout the workday.  

    Pelvic floor disorders  

    Pelvic floor disorders occur when the muscles become too weak, too tight, or unable to function correctly. Weakness often results from factors like pregnancy, childbirth, aging, obesity, or repetitive heavy lifting. Tightness, on the other hand, can stem from chronic stress, poor posture, or trauma. Both conditions can lead to symptoms such as urinary incontinence, pelvic pain, and bowel control issues.  

    Tradeswomen, in particular, are at risk of developing pelvic floor disorders due to the physical demands of their work. Improper lifting techniques, prolonged standing, and repetitive strain can exacerbate these issues over time. Pelvic floor dysfunction may also result in pelvic organ prolapse, where weakened muscles allow organs to shift downward, causing significant discomfort. 

    Recognizing the early signs—such as frequent urinary leaks, a sensation of heaviness in the pelvis, or pain during intercourse—is key to seeking appropriate treatment. Pelvic floor therapy, lifestyle adjustments, and targeted exercises can help address these concerns, restoring strength and functionality.  

    8 exercises to strengthen your pelvic floor  

    The following exercises are effective alternatives to traditional Kegels. They target the pelvic floor and surrounding muscles, improving core stability, strength, and overall functionality. These movements are particularly beneficial for women in physically demanding professions, providing a solid foundation for tackling everyday challenges.  

    1. Lunges

    Lunges are a compound exercise that works the lower body while engaging the pelvic floor. Stand upright with feet hip-width apart. Step one foot forward, lowering your body until both knees form 90-degree angles. Keep your core engaged and focus on lifting your pelvic floor as you push back to the starting position. Repeat on the other side.  

    This movement strengthens the thighs, hips, and glutes, which are closely connected to the pelvic floor. It also improves balance and coordination, which are essential for tasks requiring stability, such as climbing ladders or lifting heavy objects.  

    2. Inner thigh squeeze with glute bridge  

    This exercise activates the inner thighs and glutes while engaging the pelvic floor. Lie on your back with your knees bent and feet flat on the floor. Place a small ball or cushion between your knees. Squeeze the ball as you lift your hips into a bridge position, focusing on engaging the pelvic floor at the top of the movement. Lower slowly and repeat.  

    The squeezing motion targets the adductor muscles, which support pelvic floor strength. The bridge element also strengthens the glutes, improving hip stability and reducing the risk of lower back strain during physical labor.  

    3. Deep squat  

    Deep squats are one of the best functional exercises for strengthening the pelvic floor. Stand with your feet shoulder-width apart, toes slightly turned out. Lower your hips as if sitting in a chair, going as deep as your flexibility allows while keeping your chest upright and your core engaged. Push through your heels to return to standing.  

    This movement stretches the pelvic floor muscles while activating them to provide support. Deep squats also build strength in the legs and hips, enhancing mobility and reducing strain during repetitive bending or lifting.  

    4. Bird dog  

    Bird dog is a core-stabilizing exercise that engages the pelvic floor. Start in a quadruped position with your wrists under your shoulders and knees under your hips, ensuring your spine remains neutral. Extend one arm and the opposite leg simultaneously, keeping your movements slow and controlled. Hold briefly, then return to the starting position and switch sides.  

    This exercise improves balance and coordination while strengthening the pelvic floor, core, and lower back. It’s particularly useful for preventing strain and injuries in women performing repetitive physical tasks.  

    5. Pelvic tilts  

    Pelvic tilts are a gentle way to activate the pelvic floor and relieve lower back tension. Lie on your back with your knees bent and feet flat. Tilt your pelvis upward and push your lower back against the floor. Hold for a few seconds before releasing.  

    This exercise strengthens the pelvic floor and lower abdominal muscles, improving posture and reducing the risk of lower back pain. It’s ideal for beginners or anyone recovering from an injury. 

    6. Dead bugs  

    Dead bugs are a great core-strengthening exercise that also engages the pelvic floor. Lie on your back with your arms extended toward the ceiling and your knees bent at a 90-degree angle; your knees should align with your hips. Slowly lower one arm and the opposite leg toward the floor, keeping your core engaged and your lower back pressed into the mat. Return to the starting position and repeat on the other side.  

    This exercise improves coordination and core stability, both of which are essential for pelvic floor strength. Dead bugs mimic functional movements, making them particularly beneficial for women in construction who often work in awkward positions or carry heavy loads. Engaging the pelvic floor during this controlled movement strengthens the muscle group’s ability to support your spine and pelvis.  

    7. Side-lying leg lifts  

    This exercise strengthens the gluteus medius, hips, and pelvic floor and improves overall stability. Lie on your side with your legs stacked and your body in a straight line. Rest your head on your lower arm and place your top hand on the floor in front of you for support. Slowly lift your top leg to about 45 degrees, keeping your foot flexed and your hips steady. Lower it back down with control and repeat.  

    Side-lying leg lifts help balance the muscles around the pelvis, which is crucial for pelvic floor health. Strong hips provide better support to the pelvic floor and reduce strain during lifting, bending, and other physically demanding tasks.  

    8. Standing heel raises  

    Heel raises are a simple but effective way to engage the pelvic floor while strengthening the calves and improving balance. Stand with your feet hip-width apart, holding onto a sturdy surface for support if needed. Slowly lift your heels off the ground, rise onto the balls of your feet, and focus on engaging your pelvic floor as you lift. Lower back down with control and repeat.  

    This exercise improves lower-body strength and coordination, helping reduce strain on the pelvic floor during daily activities. For women in trades who are often on their feet for long hours, heel raises can improve overall stability and prevent fatigue-related injuries.   

    Bottom line  

    Pelvic floor health is essential for women’s well-being, particularly those in physically demanding fields like construction. Incorporating targeted exercises into your fitness routine can strengthen this critical muscle group, improve core stability, and reduce the risk of injury or dysfunction. 

    For more tips on health and wellness in the trades, subscribe to our weekly newsletter and follow us on social media.

  • Menstrual cycle solutions: Tackling common issues with natural relief

    Menstrual cycle solutions: Tackling common issues with natural relief

    Women in physically demanding industries like construction, engineering, and architecture often face unique challenges during their menstrual cycles. From cramps and bloating to mood swings and sleepless nights, these symptoms can disrupt focus and productivity. Simple, natural remedies like dietary changes and proper hydration can make a big difference in managing these issues, helping you feel your best even on the most challenging days.

    Quick looks:

    • Understanding the follicular and luteal phases helps anticipate symptoms like energy boosts, bloating, and mood swings.
    • Ease cramps with heat therapy, fight bloating with herbal teas, and tackle mood swings through mindfulness and omega-3-rich foods.
    • Symptoms like severe pain, heavy bleeding, or irregular cycles may indicate underlying conditions like endometriosis or hormonal imbalances.
    • Simple lifestyle adjustments, like yoga, dietary changes, and hydration, can improve menstrual health and productivity at work and beyond.

    Menstrual cycle overview

    Understanding your menstrual cycle can empower you to manage its effects more effectively. Let’s break down the two main phases:

    Follicular phase (Days 1–14):

    This phase starts on the first day of your period and continues until ovulation. During this time, estrogen levels rise, stimulating the growth of the uterine lining and the maturation of ovarian follicles. The increase in estrogen can boost your energy and mood, making you feel more vibrant and active. You might notice improved skin and higher motivation levels.

    Luteal phase (Days 15–28):

    After ovulation, the corpus luteum forms and secretes progesterone, preparing the uterine lining for potential pregnancy. If fertilization doesn’t occur, progesterone and estrogen levels drop, leading to menstruation. The hormonal shifts during this phase can lead to symptoms like bloating, mood swings, and breast tenderness. Some women may experience premenstrual syndrome (PMS) due to these changes.

    Common menstrual cycle issues

    Cramping and back pain

    Menstrual cramps, or dysmenorrhea, occur when the uterus contracts to shed its lining. These contractions are triggered by prostaglandins—hormone-like chemicals that can cause pain and inflammation. Higher prostaglandin levels are often associated with more severe cramps. 

    Similarly, back pain during your period often stems from referred pain caused by uterine contractions. As the uterus contracts to shed its lining, the pain can radiate to the lower back due to shared nerve pathways. Hormonal fluctuations, particularly prostaglandins, can also contribute to inflammation and muscle tension, making period back pain a particularly nasty side effect when you’re on a busy job site.

    Try this:

    • Heat therapy: If you can take breaks in an office, heat can help relax muscles and improve blood flow to your back and abdomen, reducing discomfort. Use a heating pad or hot water bottle on your lower back and/or abdomen for 15–20 minutes. 
    • Magnesium-rich foods: Incorporate spinach, almonds, and dark chocolate into your diet. Magnesium may help reduce muscle tension and ease cramps.
    • Gentle yoga poses: Studies have shown that yoga poses like child’s pose, cat-cow, or reclining bound angle pose can stretch and relax the lower back and abdomen, relieving cramping. Gentle stretches and spinal twists can also ease tension in the lower back.

    Bloating

    Bloating during your menstrual cycle is caused by hormonal fluctuations, particularly an increase in estrogen and progesterone. These changes can lead to water retention and fullness or swelling, especially in the abdominal area.

    Try this:

    • Reduce salt intake: Sodium contributes to water retention, so reducing salty snacks and processed foods can help reduce bloating. Instead, aim for fresh, whole foods.
    • Drink herbal teas: Herbal teas like dandelion root, peppermint, and ginger act as natural diuretics, helping your body eliminate excess water and reducing bloating. Ginger, in particular, has anti-inflammatory properties that can ease digestive discomfort.
    • Stay hydrated: Drinking plenty of water might seem counterintuitive, but staying hydrated helps your body flush out excess fluids. Aim for 8–10 glasses a day to keep your system balanced.

    Acne

    Hormonal surges, especially increased androgens during the menstrual cycle, stimulate the skin’s oil glands to produce more sebum. This excess oil can clog pores, leading to breakouts, particularly around the jawline and chin.

    Try this:

    • Eat foods rich in omega-3s: Incorporate foods like salmon, walnuts, and flaxseeds into your diet. Omega-3 fatty acids have anti-inflammatory properties that can help reduce acne flare-ups. 
    • Use gentle, non-comedogenic skincare products: Look for cleansers and moisturizers labeled “non-comedogenic,” which won’t clog pores. For acne-prone skin, opt for products with salicylic acid or benzoyl peroxide. Some great options include Paula’s Choice and La Roche Posay.
    • Consider zinc supplements: Zinc has been shown to reduce inflammation and suppress acne-causing bacteria. A daily supplement can help regulate breakouts, but consult your doctor before starting new supplements.

    Insomnia/difficulty sleeping

    Hormonal fluctuations, especially a drop in progesterone during the luteal phase, can disrupt your sleep cycle, leading to fatigue and lack of focus on the job. Progesterone has a calming effect on the brain, so its decline can make it harder to fall or stay asleep. Additionally, menstrual symptoms like cramps and mood swings can contribute to restless nights. 

    Try this:

    • Establish a calming nighttime routine: Create a relaxing wind-down ritual before bed, like dimming the lights, reading a book, or practicing deep breathing exercises. Limiting screen time an hour before sleep can also improve your rest.
    • Take magnesium supplements: Magnesium helps relax muscles and regulate the nervous system, promoting better sleep. Dark chocolate, almonds, and spinach are natural sources of magnesium, but you can also take a supplement. 
    • Drink chamomile tea: Known for its mild sedative effects, chamomile tea can help you relax and prepare for restful sleep. Sipping a warm cup before bed can ease anxiety and calm the body.

    Nausea

    Hormonal shifts during your period, mainly changes in progesterone and prostaglandins, can affect the digestive system. These fluctuations may slow digestion or cause stomach discomfort, leading to nausea. Work stress and cramps can also exacerbate the feeling of queasiness.

    Try this:

    • Eat smaller, frequent meals: Large meals can be harder to digest and may worsen nausea. Instead, opt for smaller portions throughout the day, focusing on easy-to-digest foods like plain rice, toast, and bananas.
    • Include ginger in your diet: Ginger is a natural remedy for nausea and has been shown to help with digestive discomfort. Try ginger tea, candied ginger, or even adding fresh ginger to your meals.
    • Try acupressure techniques: Applying gentle pressure to the P6 acupressure point (located on your inner wrist, three fingers’ width below the palm) can help relieve nausea. This method has been widely recognized for its effectiveness in managing nausea symptoms. 

    Mood swings

    Fluctuating levels of estrogen and progesterone are the primary cause of mood swings during the menstrual cycle. These hormonal changes can impact serotonin production, a neurotransmitter that regulates mood. This is why many women experience irritability, sadness, or heightened emotions during their cycle. 

    Try this:

    • Practice mindfulness: Activities like meditation, deep breathing exercises, or journaling can help manage stress and improve emotional balance. Setting aside even a few minutes each day can make a noticeable difference.
    • Prioritize omega-3 intake: Foods rich in omega-3 fatty acids have been shown to support brain health and stabilize mood. Consider adding them to your meals or taking a supplement.
    • Engage in light physical activity: Exercise releases endorphins, which are natural mood boosters. A day of light physical labor, brisk walking, yoga, or aerobic activity can help lift your spirits and reduce stress.

    Breast tenderness

    Breast tenderness is often linked to increased estrogen levels during the menstrual cycle, which can cause fluid retention in the breast tissue. This swelling and inflammation can make breasts feel sore or sensitive, particularly in the days leading up to your period.

    Try this:

    • Wear supportive bras: A well-fitting bra can minimize discomfort by reducing movement and providing better support for tender breasts. Opt for bras without underwire for added comfort.
    • Reduce caffeine: Caffeine can worsen fluid retention and increase breast pain for some women. Reducing coffee, tea, and other caffeinated beverages might relieve soreness.
    • Try evening primrose oil supplements: Evening primrose oil contains gamma-linolenic acid (GLA), a fatty acid that may help reduce breast tenderness and inflammation. Consult with a healthcare provider before starting any new supplement.

    Abnormal signs and symptoms

    While menstrual symptoms like cramps, bloating, and mood swings are common, certain signs may indicate a more serious issue that requires medical attention. Knowing what’s “normal” for your body is key to identifying when something feels off.

    Signs to watch for:

    • Extremely heavy bleeding: If you need to change your pad or tampon more than once every hour or experience clotting larger than a quarter, it may indicate conditions like fibroids or hormonal imbalances.
    • Severe pain: Intense cramps that don’t improve with over-the-counter remedies or disrupt your daily life could signal conditions like endometriosis or pelvic inflammatory disease.
    • Irregular cycles: Consistently missing periods, cycles shorter than 21 days or longer than 35 days, or unpredictable periods might point to underlying issues such as polycystic ovary syndrome (PCOS) or thyroid disorders.
    • Other concerning symptoms: Persistent nausea, dizziness, or unusual discharge should also be discussed with a healthcare provider.

    Bottom line

    Menstrual symptoms like cramps, bloating, and mood swings are a natural part of life, but they don’t have to disrupt your daily routine. Understanding your body and adopting simple, natural remedies can help you manage these symptoms and feel more in control.

    It’s equally important to pay attention to your body’s signals. If something doesn’t feel right, such as unusually severe pain or irregular cycles, don’t hesitate to seek professional medical advice. Early intervention can significantly improve overall health and well-being.

    For more health and wellness tips, subscribe to our newsletter and follow us on social media and stay updated on the latest advice tailored to your lifestyle and needs.

  • 9 science-backed tips to reduce inflammation for people in the skilled trades

    9 science-backed tips to reduce inflammation for people in the skilled trades

    Inflammation is a natural response by the body to protect and heal itself, but when left unchecked, it can lead to discomfort and long-term health problems. For workers in the trades, constant exposure to dust, chemicals, and repetitive strain increases the risk of suffering from inflammatory conditions. Simple strategies, such as eating an anti-inflammatory diet and incorporating regular physical activity, can reduce and even eliminate inflammation in the body.

    What is inflammation?

    Inflammation is your body’s defense against injury, infection, or harmful stimuli. It works by activating the immune system to repair damaged tissue and fight off pathogens. The process involves immune cells releasing chemicals like cytokines and histamines, which increase blood flow to the affected area, leading to redness, swelling, heat, and sometimes pain.

    There are two types of inflammation: 

    • Acute inflammation is temporary and typically lasts a few hours to a few days. It is the body’s immediate response to heal injuries, such as a cut or a sprained ankle, or to fight infections, like the common cold. This type of inflammation is usually beneficial and resolves once the underlying issue is addressed.
    • Chronic inflammation, on the other hand, is prolonged and can last for months or even years. It occurs when the body continues to send inflammatory signals, even in the absence of injury or infection. This ongoing process contributes to diseases such as arthritis, heart disease, diabetes, and certain types of cancer. Unlike acute inflammation, chronic inflammation can quietly damage tissues over time without obvious symptoms.

    How chronic inflammation affects the body

    When left unchecked, chronic inflammation takes a serious toll on our body, leading to pain, immune system problems, and other health issues. For workers in skilled trades, which require a high level of energy and physical capability, these effects directly impact the quality and performance of their work. Here are some of the most common effects of chronic inflammation: 

    1. Pain: Inflammation often leads to joint and muscle pain because it irritates nerves and increases sensitivity in affected areas. For tradespeople, chronic pain in the back, knees, or shoulders can make tasks like lifting, bending, or climbing ladders difficult. It can also lead to fatigue and slower recovery after physical labor.
    2. Autoimmunity: When inflammation persists, the immune system can attack healthy tissues, causing autoimmune diseases like rheumatoid arthritis (RA). RA often affects the hands, wrists, or knees, making it difficult to grip tools, operate machinery, or handle repetitive tasks required in many trades. Over time, this can make continuing in the field a major challenge.
    3. Gout: This form of arthritis is caused by uric acid buildup. It leads to intense joint inflammation, especially in the feet and hands. For tradespeople, gout can severely limit mobility, making it hard to stand or walk for long periods.
    4. Inflammatory bowel disease (IBD): Conditions like Crohn’s disease and ulcerative colitis cause persistent inflammation in the digestive tract. These conditions often lead to stomach pain, fatigue, and poor nutrient absorption, which reduce energy levels and focus on physically demanding tasks.
    5. Psoriasis: This inflammatory skin condition leads to red, scaly patches and discomfort. For tradespeople, psoriasis may worsen with exposure to dust, chemicals, or rough materials, making physical work even more uncomfortable. This is especially true for workers wearing hard hats and gear that lacks breathability.
    6. Asthma: Chronic inflammation in the airways causes difficulty breathing, often exacerbated by exposure to dust, chemicals, or fumes on job sites. Asthma can interfere with stamina and increase safety risks during physically demanding work.
    7. Cardiovascular disease: Prolonged inflammation of our cardiovascular system damages blood vessels and increases the risk of heart disease, heart attacks, or strokes. This is especially concerning for tradespeople, as their work often requires high physical activity and cardiovascular health.

    9 science-backed tips to reduce inflammation

    1. Cut back on alcohol

    How it triggers inflammation: Alcohol increases inflammation by disrupting your gut microbiome and impairing your liver’s ability to detoxify the body. It also triggers the release of pro-inflammatory chemicals, which can lead to long-term damage if consumed excessively. For men in construction, after-work beers might seem like a stress reliever, but over time, heavy drinking can worsen joint pain, fatigue, and even heart health.

    What to do instead:

    • Start by gradually cutting back. Replace some after-work drinks with non-alcoholic options, such as sparkling water with lime or cold kombucha.
    • Limit drinking to weekends or social occasions instead of making it a daily habit.
    • Try alcohol-free beers or mocktails to give you the experience without the inflammatory effects.
    • Shift your focus to other ways of unwinding, such as a quick workout, a walk, or catching up on a hobby after work.

    2. Cut back on smoking (of all kinds)

    How it triggers inflammation: Smoking—whether it’s cigarettes, cigars, or other forms—releases toxins that irritate your lungs, damage blood vessels, and trigger widespread inflammation in the body. Over time, this can lead to chronic conditions like COPD, heart disease, and even autoimmune disorders. For those working in construction, where lung health is already at risk due to dust and chemical exposure, smoking compounds the problem.

    What to do instead:

    • Replace smoking breaks with a different activity, like chewing gum, taking a short walk, or doing breathing exercises.
    • Identify triggers for smoking (stress, boredom, social situations) and create new routines to address them.
    • Use nicotine replacement options like patches or gum to reduce cravings while gradually quitting.
    • Reach out to support groups or apps designed to help you break the habit. Having a plan makes quitting more manageable.

    3. Move your body

    How it triggers inflammation: A sedentary lifestyle can worsen inflammation by slowing circulation, increasing fat accumulation, and impairing your immune system. Construction work involves physical labor, but inconsistent movement or repetitive stress can still leave your body inflamed and stiff.

    What to do instead:

    • To balance repetitive movements, incorporate gentle, full-body activities like walking, swimming, or stretching on your off days.
    • If you’re on-site, take short breaks to stretch tight muscles or loosen up stiff joints.
    • Prioritize strength training and mobility exercises to support joint health and prevent overuse injuries.

    4. Get enough sleep

    How it triggers inflammation: Lack of sleep increases stress hormones like cortisol, which amplify inflammatory responses in the body. Poor sleep also reduces your ability to recover from daily physical strain, leaving you more prone to pain and fatigue.

    What to do instead:

    • Aim for 7-8 hours of sleep per night, even if it means adjusting your evening routine.
    • Create a sleep-friendly environment by keeping your bedroom dark, quiet, and cool.
    • Avoid screens and stimulants like caffeine or nicotine for at least an hour before bed.
    • If your schedule makes getting a full night’s rest difficult, consider short power naps (15-20 minutes).

    5. Be mindful of your diet

    How it triggers inflammation: Processed foods, refined sugars, and unhealthy fats fuel inflammation in the body. These foods promote the production of inflammatory chemicals and can contribute to weight gain, which worsens joint stress and systemic inflammation.

    What to do instead:

    • Add anti-inflammatory foods like leafy greens, berries, fatty fish, and nuts to your meals.
    • Reduce your intake of processed snacks and sugary drinks by replacing them with whole-food options such as fruits, nuts, or yogurt.
    • Meal prep simple, nutrient-dense options to avoid relying on fast food during busy workweeks.

    6. Manage your stress

    How it triggers inflammation: Chronic stress keeps your body in a heightened state of alert, leading to the overproduction of stress hormones that drive inflammation. In the trades, deadlines, long hours, and physical demands can all elevate stress levels.

    What to do instead:

    • Practice mindfulness, deep breathing, or meditation for a few minutes daily.
    • Stay organized to reduce stress—use a planner or app to manage tasks and avoid last-minute rushes.
    • Spend time doing activities you enjoy, whether catching up with friends, walking, or relaxing with a book.
    • Reach out for support when needed—talking to a friend, coworker, or professional can help ease mental strain.

    7. Limit exposure to environmental toxins

    How it triggers inflammation: Chronic exposure to chemicals, dust, and pollutants—common on construction sites—can irritate the lungs, skin, and other organs, leading to systemic inflammation. Studies show prolonged exposure to airborne irritants can exacerbate respiratory and inflammation-related diseases.

    What to do instead:

    • Wear protective gear like masks and gloves when handling chemicals or working in dusty environments.
    • Take breaks in clean-air spaces whenever possible to reduce exposure.
    • Wash up thoroughly after shifts to remove harmful particles from your skin and clothing.

    8. Stay hydrated

    How it triggers inflammation: Dehydration can impair your body’s ability to flush out toxins and regulate temperature, leading to increased inflammatory markers. Adequate hydration supports cell function and helps transport nutrients that reduce inflammation.

    What to do instead:

    • Aim to drink at least 8-10 cups of water daily, more if you’re sweating heavily during work.
    • Add electrolytes if you’re working in hot conditions to maintain hydration balance.
    • Carry a reusable water bottle to encourage consistent hydration throughout the day.

    9. Maintain a healthy weight

    How it triggers inflammation: Excess fat tissue, especially around the abdomen, produces pro-inflammatory chemicals like cytokines, which can increase systemic inflammation and worsen conditions like joint pain and heart disease.

    What to do instead:

    • Combine regular physical activity with a balanced diet to manage weight effectively.
    • Monitor portion sizes and focus on whole, nutrient-dense foods rather than processed options.
    • Incorporate strength or functional training to build muscle, which helps regulate inflammation and metabolism.

    The bottom line

    Chronic inflammation harms health, drains energy, and makes it harder to perform at work, especially in demanding jobs like construction. Simple, science-backed actions like improving diet, staying active, and reducing toxin exposure lower inflammation and decrease the chances of suffering from a series of inflammatory conditions.

    Want more practical tips to improve your health and stay strong on the job? Subscribe to our newsletter and follow us on social media for weekly insights tailored to hardworking professionals like you.

  • Rager zone: How anger affects your health—a guide for construction professionals

    Rager zone: How anger affects your health—a guide for construction professionals

    Strict deadlines, mental health issues, and stressful situations—it’s no surprise that anger can flare up in high-pressure industries like construction. And while anger is a natural emotion, letting it simmer can do more harm than good, especially to your health. Fortunately, understanding how anger affects your body is the first step to keeping it in check and staying in control.

    Quick looks

    • Anger can increase your heart rate, raise blood pressure, disrupt digestion, and cloud decision-making, leading to serious health risks if left unmanaged.
    • Long-term anger impacts the cardiovascular system, gut health, and brain function, increasing risks of hypertension, ulcers, and mental health issues like anxiety.
    • Healthy ways to process anger include identifying triggers, allowing yourself to feel emotions, and releasing anger constructively through physical activities, mindfulness, or talking to someone.
    • Management techniques like journaling, meditation, or deep breathing can help calm the mind and body and protect overall health and well-being.

    Anger vs. upset: What happens when we get angry

    Feeling upset and feeling angry aren’t the same thing. Being upset is a temporary emotional disturbance—like when your coffee order is wrong or someone cuts you off in traffic. Anger, on the other hand, is a much bigger beast. It’s a powerful emotional and physical reaction that can take over your body, raising your heart rate, spiking stress hormones, and putting your nervous system on high alert.

    Anger isn’t uncommon in industries like architecture, engineering, and construction (AEC). All too often, workers step onto the job site with PTSD and other mental health conditions that only get worse under the strain of construction work, which can include high-pressure projects, tight schedules, and the constant need to problem-solve. 

    It would be easy to shrug it off as part of the job, but chronic anger can build up over time, impacting your health in ways you might not realize. Recognizing these patterns is the first step to managing them before they manage you.

    Anger affects your mind and body

    Your heart

    When anger hits, your heart feels it first—literally. Anger triggers a surge of adrenaline, spiking your heart rate and blood pressure. While this fight-or-flight response is meant to help in emergencies (such as escaping a predator or being first in line at the DeWalt sample sale), staying in this heightened state too often strains your cardiovascular system. Over time, chronic anger can lead to hypertension, increased risk of heart attacks, and other heart-related issues. Simply put, holding onto anger isn’t just an emotional burden; it’s a physical one your heart can’t afford.

    Your gut

    Ever noticed that angry knot in your stomach? That’s not just a figure of speech. Anger disrupts your digestive system, increasing stomach acid and putting you at risk for ulcers or conditions like irritable bowel syndrome (IBS). Even more surprising is how closely your gut and brain are connected—when you’re angry, your gut can amplify inflammation throughout your body. It’s a vicious cycle where anger upsets your stomach, and your stomach issues can make you feel even worse.

    Your brain

    Anger doesn’t just affect your body—it clouds your mind, too. When angry, your brain floods with stress hormones like cortisol, impairing decision-making and memory. This can leave you stuck in a loop of frustration and poor choices. Over time, chronic anger can also take a toll on your mental health, contributing to anxiety and depression. Think of it like this: anger is the brain’s emergency flare—it’s fine in short bursts but burns you out if it lingers too long.

    Feeling angry? Don’t bury it, process it

    Pushing anger deep down might seem the easiest way to deal with it temporarily, but it’s like sweeping broken glass under the rug—it doesn’t go away; it just lingers and causes more harm later. Suppressed anger builds unresolved tension, which can escalate stress and worsen the physical toll on your body. Instead of bottling it up, learning to process anger in healthy ways can make all the difference.

    Here are some actionable steps to help you manage anger:

    Understand it

    Anger isn’t random; it’s usually triggered by something specific. Take a moment to identify what set you off and validate your feelings without judgment. Maybe it was an unfair comment, a missed deadline, or a pile of responsibilities. Understanding why you’re angry is the first step toward managing it.

    Feel it

    It’s okay to feel angry. Trying to push the emotion away often backfires, making it more intense. Instead, allow yourself to experience anger fully—but safely. Sit with it, acknowledge it, and remind yourself that emotions are natural and temporary.

    Work with it

    Anger is energy, and channeling it into something constructive can help release that energy. Try journaling to explore your feelings or engage in physical activities like running, weightlifting, or even punching a bag (not a human one). These outlets let you process your emotions without lashing out.

    Release it

    Letting go of anger is essential for your well-being. Practice relaxation techniques like deep breathing, meditation, or progressive muscle relaxation to help your body and mind calm down. If you’re feeling stuck, talk to someone—a trusted friend, a mentor, or even a professional—to help you gain perspective and move forward.

    Bottom line

    Anger is a normal part of life—it’s how your body and mind respond to frustration, stress, or feeling wronged. But letting it fester or ignoring it can seriously affect your health, heart, gut, brain, and overall well-being. Acknowledging anger and learning to process it in healthy, constructive ways isn’t just good for your emotional health—it’s a step toward a longer, healthier life.

    Managing anger doesn’t mean you’ll never feel it again. It means you’ll be better equipped to handle it when it arises, protecting your body and mind from its lasting effects. 

    Ready to take control of your health and stay ahead of life’s challenges? Subscribe to our newsletter for expert tips, industry insights, and actionable advice.

  • Building strength: Proactive tests for women’s health 

    Building strength: Proactive tests for women’s health 

    Women in construction, engineering, and architecture know how demanding these industries can be, but balancing work with health shouldn’t be overlooked. Health concerns like heart disease, breast cancer, and osteoporosis affect many women, but proactive care can make a huge difference. Tests like DNA profiling and full-body imaging offer early detection opportunities, helping women stay ahead of potential issues.  

    The importance of understanding your health  

    Knowing your health status isn’t just about treating problems as they come up—it’s about staying ahead of them. Early detection is often the key to managing or preventing serious illnesses, especially in fast-paced industries where stress and physical labor can add extra strain. Understanding personal risk factors allows women to make informed decisions about their diet, exercise, and lifestyle habits, improving long-term outcomes.  

    Being proactive also builds confidence. When you have a clear understanding of your health risks, you can better focus on your personal and professional goals. Women in physically demanding fields like construction and engineering especially benefit from this proactive approach, ensuring they remain capable and strong in every aspect of their lives.  

    Women’s health, uncovered  

    Many common health conditions in women are preventable or manageable with early detection. Regular screenings combined with proactive tests can save lives by identifying issues before they become severe. Here are some of the most prevalent health concerns:  

    Cervical and ovarian cancer  

    Cervical and ovarian cancers are among the most serious health threats women face. Routine Pap smears and HPV testing are essential for detecting cervical abnormalities early. For ovarian cancer, there are currently no widespread screening methods, but women with a family history of the disease may benefit from genetic testing or ultrasounds. Early diagnosis is critical since symptoms like bloating or pelvic pain can often go unnoticed.  

    Heart disease  

    Heart disease remains the leading cause of death among women, yet it’s frequently overlooked. Symptoms such as fatigue, shortness of breath, and chest discomfort often go unreported. Regular blood pressure, cholesterol checks, and lifestyle modifications can significantly reduce risks.  

    Breast cancer  

    Breast cancer screenings, including mammograms, are vital for early detection. Women with a family history of breast cancer may need to start screenings earlier or consider genetic counseling. Early intervention increases survival rates and may reduce the need for invasive treatments.  

    Osteoporosis  

    Bone health is often ignored until it’s too late. Due to hormonal changes during menopause, women are at higher risk for osteoporosis. Bone density tests can identify problems before fractures occur, allowing time to strengthen bones through diet, exercise, or medication.  

    Diabetes  

    Type 2 diabetes is on the rise, particularly among women with sedentary jobs or high stress levels. A fasting blood glucose test or HbA1c test can detect prediabetes early, giving women a chance to reverse it with lifestyle changes.  

    Autoimmune disorders  

    Conditions like rheumatoid arthritis or lupus disproportionately affect women. Regular blood tests can identify early markers, leading to faster diagnosis and treatment. Staying alert to symptoms such as joint pain, fatigue, or skin changes is critical.  

    10 proactive health tests for women to consider  

    1. DNA testing  

    DNA testing provides valuable insights into your genetic blueprint, revealing predispositions to various health conditions. By identifying genetic risks for illnesses such as breast cancer, heart disease, or autoimmune disorders, women can take a more proactive role in managing their health. This test can guide decisions on lifestyle modifications, such as adopting a heart-healthy diet or increasing cancer screening frequency. 

    Some DNA tests also shed light on inherited conditions that may affect future generations, helping women make informed family-planning choices. These tests are often quick, non-invasive, and increasingly accessible through healthcare providers or at-home kits. Beyond predicting diseases, DNA testing can also offer insights into how your body metabolizes nutrients and medications, allowing for more personalized treatment plans. By understanding your genetic risks, you can partner with your healthcare provider to create a tailored plan for prevention and care.  

    2. Epigenetics  

    Epigenetic testing goes beyond your genes to explore how environmental and lifestyle factors influence their expression. This test can reveal how elements such as diet, stress, exercise, and toxin exposure impact your cellular health. Unlike DNA, which remains constant, epigenetic changes are dynamic and can provide a roadmap for lifestyle adjustments to promote long-term wellness. For instance, the test might identify specific dietary needs or highlight areas where stress reduction could improve overall health. 

    This emerging area of science also offers clues about aging and the potential for reversing specific cellular damage through healthier habits. Women looking to optimize their health can use this information to design personalized wellness strategies based on how their genes are currently being expressed. With regular epigenetic monitoring, it’s possible to track the impact of positive lifestyle changes over time, making it a powerful tool for staying ahead of potential health challenges.  

    3. Microbiomics  

    The gut microbiome is often called the body’s “second brain” due to its profound impact on overall health. Microbiome testing analyzes the bacteria, fungi, and other microorganisms in your digestive system to identify imbalances that could contribute to chronic health conditions. Poor gut health has been linked to issues like inflammation, autoimmune diseases, mental health disorders, and even obesity. 

    By understanding your microbiome’s composition, you can take targeted steps to improve it, such as introducing specific probiotics or adjusting your diet. For example, adding fiber-rich foods or reducing processed sugar can promote a healthier gut microbial balance. This test also shows how well your gut absorbs nutrients, which are key to energy levels and immunity. Armed with microbiomic insights, women can make meaningful changes to enhance their physical and mental well-being.  

    4. Full-body imaging  

    Full-body imaging provides a non-invasive way to identify potential health concerns before symptoms arise. Using advanced scanning technologies, these tests can detect abnormalities like tumors, organ irregularities, and early signs of disease. Unlike routine blood tests or physical exams, full-body scans offer a more comprehensive view of what’s happening inside your body. This makes them particularly useful for catching conditions that might not present obvious symptoms, such as early-stage cancers or aneurysms. The peace of mind that comes from a clear scan—or the opportunity to address an issue early—can be life-changing. 

    While these scans are not replacements for regular screenings, they are an excellent complement for those who want a thorough health checkup. Many imaging centers offer packages tailored to women’s health, ensuring the scans focus on areas most relevant to female physiology. This proactive approach can be a valuable step toward long-term wellness for women working in high-stress industries.  

    5. Metabolomics  

    Metabolomics testing examines the biochemical processes that sustain your body, offering a detailed look at how your metabolism functions. This test can identify metabolic imbalances that may lead to chronic conditions like diabetes, obesity, or heart disease. It also reveals how your body processes nutrients, helping you optimize your diet for better energy and overall health. For women experiencing unexplained fatigue, weight changes, or hormonal fluctuations, metabolomics can pinpoint underlying issues such as vitamin deficiencies or poor glucose regulation. 

    The test also provides insights into how your body reacts to stress, helping you create a more tailored wellness plan. By understanding your metabolic health, you can make informed decisions about exercise, nutrition, and supplements to improve your quality of life. By uncovering hidden imbalances, metabolomics testing empowers women to take charge of their health in a more precise and personalized way.  

    6. Hormone panel testing  

    Hormone panel testing evaluates key hormones like estrogen, progesterone, testosterone, and thyroid hormones, which play critical roles in overall health. Imbalances in these hormones can lead to symptoms such as fatigue, mood swings, weight fluctuations, and irregular menstrual cycles. For women approaching menopause, this test can identify shifts in hormone levels that contribute to hot flashes, bone loss, or sleep disturbances. It’s also valuable for addressing issues like polycystic ovary syndrome (PCOS) or thyroid disorders, which are common among women. 

    By pinpointing imbalances early, healthcare providers can recommend tailored treatments, such as hormone replacement therapy or lifestyle adjustments. Hormone testing is particularly beneficial for women in physically demanding professions, where maintaining energy and strength is essential. This approach helps women feel their best while reducing the risk of long-term complications linked to hormonal issues.  

    7. Vitamin and mineral testing  

    Vitamin and mineral testing measures the levels of essential nutrients in the body, such as vitamin D, vitamin B12, iron, magnesium, and calcium. These nutrients are vital for energy, immunity, bone health, and cognitive function. Deficiencies can lead to symptoms like fatigue, frequent illness, poor concentration, and even more severe conditions like anemia or osteoporosis. Ensuring optimal nutrient levels is key to maintaining stamina and focus for women with demanding schedules. 

    Testing provides actionable information to fine-tune your diet or add targeted supplements where needed. For instance, supplements or increased sun exposure can address a low vitamin D level, while an iron deficiency may require dietary changes or iron therapy. Staying on top of these levels can prevent long-term health issues and enhance overall well-being. Regular testing ensures your body has the resources it needs to thrive.  

    8. Inflammation marker tests (CRP or ESR)  

    Chronic inflammation is a silent driver of many health problems, including heart disease, diabetes, arthritis, and even cancer. Inflammation marker tests, such as C-reactive protein (CRP) or erythrocyte sedimentation rate (ESR), measure levels of inflammation in the body. Elevated markers could indicate an ongoing issue, such as an infection, autoimmunity, or lifestyle factors like stress or poor diet. These tests are simple but provide powerful insights into your overall health. 

    Reducing inflammation through diet, exercise, and stress management can lead to noticeable improvements in energy and focus. Early detection of inflammation also allows for preventative measures before it develops into a more serious condition. By understanding your inflammation levels, you can work with your healthcare provider to create a strategy for reducing risks and improving long-term health outcomes.  

    9. Bone turnover markers  

    Bone turnover markers are specialized tests that evaluate how your body breaks down and rebuilds bone tissue. These tests are especially important for women, as the risk of osteoporosis increases with age due to hormonal changes, particularly after menopause. Doctors can assess bone health and identify early signs of bone loss by measuring markers like osteocalcin or bone-specific alkaline phosphatase. This information is crucial for women working physically demanding jobs, where strong bones are essential for injury prevention. 

    Early detection of bone density issues enables targeted interventions, such as calcium and vitamin D supplementation, weight-bearing exercise, or medications designed to slow bone loss. For women with a family history of osteoporosis or fractures, these tests are invaluable for proactive care. Monitoring bone turnover helps maintain skeletal strength and reduces the risk of debilitating fractures later in life.  

    10. Sleep study (polysomnography)  

    A sleep study, or polysomnography, is a diagnostic tool that evaluates sleep disorders like sleep apnea, insomnia, or restless leg syndrome. Poor sleep can have profound health implications, including an increased risk of heart disease, diabetes, depression, and cognitive decline. Women in high-stress industries often face sleep disturbances that go undiagnosed, affecting their productivity and overall well-being. 

    A sleep study monitors brain waves, breathing patterns, heart rate, and oxygen levels during sleep to pinpoint issues. For example, sleep apnea, a condition where breathing repeatedly stops and starts during sleep, can lead to chronic fatigue and cardiovascular strain if left untreated. Addressing sleep disorders through interventions like CPAP machines, therapy, or lifestyle changes can significantly improve energy levels and mental clarity. Proactive testing ensures women get the rest they need to support their demanding lives and long-term health.  

    Bottom line  

    Proactive health tests empower women to stay strong and productive in all areas of life, including demanding industries like construction and engineering. 

    Learn more about staying healthy while excelling in your career by subscribing to the Under the Hard Hat newsletter at underthehardhat.org/join-us and following us on social media. 

  • 6 habits to avoid for better sleep and safer workdays in construction

    6 habits to avoid for better sleep and safer workdays in construction

    Struggling to get a good night’s sleep can feel like a never-ending cycle, especially when life gets hectic. For those in high-pressure jobs like construction or engineering, lack of sleep isn’t just about feeling tired—it can impact safety, productivity, and mental health. Small changes, like sticking to a bedtime routine, creating a screen-free wind-down period, and limiting caffeine intake, are some strategies to help you wake up refreshed and ready to tackle a new day.

    Sleep and construction

    It’s no secret that getting enough quality sleep helps you perform better on the job site. Studies have shown that sleep deprivation can impair focus, coordination, and reaction time, which are vital for staying safe on the job. The U.S. Occupational Safety and Health Administration (OSHA) reports that construction accounts for 21.1% of all workplace fatalities, with fatigue and sleep deprivation often playing a significant role. 

    But despite its role, many construction workers don’t get the rest they need. A study published in the International Journal of Environmental Research and Public Health found that 46.5% of construction workers reported poor sleep quality, highlighting the widespread nature of this issue. Stress from tight deadlines, the physical strain of labor, and even lifestyle habits make it hard to wind down at night. This lack of sleep reduces productivity on the site, putting workers and projects at risk.

    Why construction workers don’t get enough sleep

    Sleep deprivation among construction workers often stems from daily habits and environmental factors. Here are the main contributing factors to the problem:

    • Stress: Meeting tight deadlines and managing workplace pressures leaves workers mentally restless, making it harder to fall asleep. Chronic stress also raises cortisol levels, which disrupt sleep cycles.
    • Devices: Using phones, tablets, or computers before bed exposes workers to blue light, which blocks melatonin production and delays the body’s natural sleep rhythm.
    • Caffeine: Consuming coffee or energy drinks late in the day keeps the brain stimulated for hours, reducing the ability to fall asleep quickly.
    • Irregular schedules: Construction workers often work long shifts or rotate between day and night work, which disrupts their circadian rhythm and makes it harder to maintain consistent sleep patterns.
    • Noise and environmental factors: Living in noisy neighborhoods or working away from home often leads to poor sleep environments that reduce rest quality.
    • Alcohol: While some use alcohol to relax after a hard day, it interferes with the body’s deep sleep cycle, leading to fragmented and lower-quality rest.

    6 things to avoid as a construction worker to get a better sleep

    Better sleep starts with eliminating habits that disrupt your rest. Drinking caffeine late or staring at your phone before bed keeps your body and mind alert. Replacing these habits with calming alternatives allows you to fall asleep faster and wake refreshed.

    1. Stressful conversations or activities (including exercise)

    Talking about heavy topics or engaging in intense activities, like arguments or late-night workouts, keeps your brain and body active. This increased adrenaline and heart rate makes falling asleep much harder.

    Do this instead: Replace stressful activities with calming ones, like journaling, meditating, or listening to soothing music. Consider a bedtime yoga sequence to calm the body if you’re craving movement. These help lower your heart rate and prepare your mind for rest.

    2. Using bright lighting

    Bright lights in your home during the evening trick your brain into thinking it’s still daytime. This blocks melatonin, the hormone that helps you fall asleep and increases cortisol.

    Do this instead: Use dim, warm-toned lights in the evening. Switch to red light bulbs or lamps, which don’t interfere with melatonin production.

    3. Consume alcohol or caffeine

    Drinking alcohol might make you feel sleepy at first, but it disrupts your sleep cycles and reduces overall restfulness. Caffeine’s elimination half-life is up to 9.5 hours, meaning it can be in your system well past bedtime, keeping your mind alert when it’s time to unwind.

    Do this instead: Skip caffeine in the afternoon and limit alcohol intake before bed. Instead, drink herbal tea or water in the evening to promote better sleep.

    4. Eat a big meal

    Eating a large meal before bed forces your body to focus on digestion when it should be winding down. This can lead to discomfort and make falling asleep more difficult.

    Do this instead: Finish your last meal at least two hours before bedtime. If you feel hungry, have a light snack with protein and healthy fat to maintain blood sugar levels throughout the night.

    5. Skipping a bedtime routine

    Skipping a bedtime routine leaves your body without signals that it’s time to sleep. This lack of structure can lead to tossing and turning.

    Do this instead: Create a simple bedtime routine you can follow every night. For example, read for 20 minutes, dim the lights, and do some light stretching to cue your body to relax. Alternatively, consider deep breathing exercises or relaxation techniques to ease your mind and body into slumber.

    6. Use devices (or anything with a screen, including the TV)

    Staring at screens before bed exposes you to blue light, which blocks melatonin and keeps your brain stimulated long after you’ve put the device away.

    Do this instead: Turn off devices an hour before bed. Use this time to read or prepare for the next day to help your body and mind relax. If using a device is a must, consider blue light-blocking glasses or light software like f.lux. 

    By avoiding these common habits, you create an environment that supports better sleep and leaves you feeling refreshed in the morning.

    When to see a professional

    Knowing when to seek help for sleep problems can protect your health and improve your quality of life. While a few restless nights are normal, consistent sleep struggles often signal deeper issues. Pay attention to these symptoms and take action if they persist:

    • Persistent difficulty falling or staying asleep: Ongoing insomnia disrupts your life and leaves you chronically sleep-deprived. Speak with a specialist if this lasts for more than a few weeks.
    • Excessive daytime sleepiness: Feeling drowsy during the day, even after sleeping all night, often points to conditions like sleep apnea or narcolepsy.
    • Loud snoring or gasping for air during sleep: Snoring or gasping for breath can indicate sleep apnea, a disorder in which breathing repeatedly stops and starts while one sleeps.
    • Unpleasant sensations in your legs with an urge to move: Discomfort in your legs, especially at night, often signals restless legs syndrome, interrupting restful sleep.
    • Frequent morning headaches or dry mouth: Waking up with headaches or a dry mouth may suggest a sleep-related breathing problem, such as sleep apnea.
    • Acting out dreams during sleep: Moving, talking, or swinging your arms while dreaming might indicate REM sleep behavior disorder, which affects your brain’s ability to control movement during sleep.

    If you experience any of these symptoms, visit a healthcare provider or sleep specialist. Taking action early ensures you get the treatment you need for better sleep and overall health.

    Bottom line

    Sleep impacts how you work and feel and your ability to stay safe, especially in a demanding job like construction. Skipping rest doesn’t just leave you tired—it reduces your focus, slows your reaction time, and increases your chances of making costly mistakes. By avoiding sleep-disrupting habits and creating a routine that helps you relax, you can wake up feeling ready to take on the day. 

    Struggling with sleep or looking for more ways to stay healthy on the job? Subscribe to our newsletter for practical health tips on improving sleep quality. From incorporating supplements known to help improve sleep quality to habits that help lower your blood pressure, we’ve got you covered.

  • Seasonal allergies got you sniffling at work? Here are 6 reasons why (and what to do about it)

    Seasonal allergies got you sniffling at work? Here are 6 reasons why (and what to do about it)

    If you find yourself struggling with constant sneezing, itchy eyes, or nasal congestion, you’re not alone. Allergies are becoming more common, leaving many searching for relief. Understanding the root causes of your symptoms can help you find ways to ease them. Besides lifestyle changes, natural remedies like quercetin, vitamin C, and stinging nettle can help relieve symptoms.

    The basics of allergies

    Allergies occur when the immune system overreacts to otherwise harmless substances, like pollen or dust. When allergens enter your body, immunoglobulins (antibodies) such as IgE are released, triggering the release of histamines that cause symptoms like sneezing, congestion, and itching. This immune overreaction is often tied to a heightened sensitivity. Upon initial exposure to an allergen, the immune system creates specific antibodies that ‘remember’ the allergen, causing a faster and more intense reaction upon subsequent exposures.

    The immune system produces five types of immunoglobulins, each with a specific role in defending the body:

    • IgE: Responsible for allergic reactions, this antibody binds to allergens and triggers the release of histamines from mast cells.
    • IgM: The first antibody produced during an initial immune response. It’s primarily responsible for attacking bacteria and is found in blood and lymph fluid.
    • IgG: Helps neutralize toxins, viruses, and bacteria, mark them for removal, and activate the body’s defense system.
    • IgA: Found in mucosal areas, like the respiratory and digestive tracts, IgA protects against infections.
    • IgD: May function as B cell antigen receptors and play a role in B cell maturation, maintenance, activation, silencing, and antigen-triggered lymphocyte differentiation.

    Why you’re struggling with allergies

    Allergy symptoms can worsen due to various factors, and understanding these triggers can help manage them effectively. Environmental changes, seasonal shifts, climate variations, and lifestyle habits play a significant role in intensifying allergy symptoms.

    1. Microbiome imbalance

    The health of your gut microbiome plays a vital role in regulating your immune system. Recent research has found that an imbalance in gut bacteria, known as dysbiosis, can worsen allergy symptoms. A well-functioning microbiome helps regulate the body’s immune responses, including reactions to allergens. When the microbiome is out of balance, the immune system may overreact to allergens, intensifying symptoms such as sneezing, congestion, or itching. Maintaining a healthy balance of gut bacteria through probiotics and a fiber-rich diet can also help modulate immune responses and potentially reduce the severity of allergic reactions​.

    2. Household chemical exposure

    Everyday exposure to chemicals in cleaning products, air fresheners, and personal care items can aggravate allergies. Many of these chemicals aren’t allergens themselves but can irritate the respiratory system and worsen existing allergy symptoms. Reducing synthetic chemicals in your home and opting for natural or fragrance-free products (or DIY cleaning products) may help lessen allergy-related discomfort​.

    3. Environmental changes

    Urbanization, increased pollution, and exposure to new allergens can lead to heightened immune responses. Living in areas with higher pollution levels or near industrial zones can worsen allergic reactions, as airborne irritants like dust, chemicals, and exhaust fumes aggravate the immune system, making symptoms more severe.

    4. Seasonal changes

    As seasons change, so do allergen levels. Pollen from trees, grasses, and weeds peaks at different times of the year, especially in spring and fall. This rise in airborne pollen triggers allergic reactions in those sensitive to it. Seasonal allergies can often feel worse during these times due to increased allergen presence in the air.

    5. Climate

    Climate change notably impacts the intensity and duration of allergy seasons. Warmer temperatures and fluctuating weather patterns can cause earlier blooms, leading to extended periods of pollen exposure. Regions that experience mild winters may have a longer allergy season, exposing individuals to allergens for more months out of the year.

    6. Lifestyle triggers

    Daily habits and lifestyle choices can also influence the severity of allergies. For instance, spending more time outdoors when pollen levels are high or maintaining an environment with excessive dust or mold can exacerbate symptoms. Stress, poor diet, and lack of proper sleep also weaken the immune system, making individuals more susceptible to allergic reactions.

    Lifestyle changes to provide rapid relief from allergies

    Certain lifestyle adjustments can provide quick and effective relief from allergy symptoms. By proactively managing your environment and daily habits, you can reduce exposure to allergens and minimize the severity of your reactions.

    1. Use saline

    A saline nasal rinse can help clear allergens from the nasal passages, relieving congestion and irritation. Regular rinsing can reduce the overall impact of airborne allergens like pollen and dust.

    2. Do a deep clean (remove dust)

    Dust can accumulate in carpets, bedding, and curtains, leading to persistent allergy symptoms. A thorough cleaning of your home—particularly in areas where dust collects—can significantly reduce allergen exposure.

    Aside from the home, dust levels can also be high in your work environment. If you struggle with allergies at work, consider wearing respiratory protection to prevent inhalation of dust and irritants. 

    3. Adjust your humidity levels

    Keeping indoor humidity levels between 30% and 50% can help prevent the growth of dust mites and mold, both of which are common allergy triggers. Using a dehumidifier in particularly humid climates can be beneficial.

    4. Avoid outdoors when pollen is high

    During peak allergy seasons, limiting outdoor activities—especially in the morning when pollen counts are highest—can reduce exposure. If you must go outside, wearing a mask can help filter out pollen and other airborne allergens.

    Natural antihistamines for quick relief

    While traditional over-the-counter allergy medications can be effective, some people prefer to use natural remedies to avoid side effects like drowsiness. Natural antihistamines can reduce histamine levels or calm inflammation, relieving symptoms such as sneezing, congestion, and itchy eyes.

    Quercetin

    Quercetin is a powerful antioxidant in foods like onions, apples, berries, and grapes. It has been shown to inhibit histamine release, reducing inflammation and allergic reactions. Unlike some other antihistamines, quercetin can be used daily as a preventive measure to help manage symptoms before they start. For best results, combine quercetin with vitamin C or bromelain to enhance absorption.

    Vitamin C

    Vitamin C is a potent immune booster and acts as a natural antihistamine by blocking histamine production. Studies suggest that taking at least 2 grams of vitamin C daily can help alleviate symptoms of allergic rhinitis, such as sneezing and nasal congestion. It’s easily obtained through diet—citrus fruits, leafy greens, and bell peppers are all excellent sources—or through supplements.

    Pro tip: Test to bowel tolerance to avoid digestive issues when taking high doses of supplemental vitamin C. 

    Bromelain

    Bromelain is an enzyme found in pineapples that helps reduce inflammation, making it an effective natural antihistamine for respiratory issues linked to allergies. Research shows that bromelain can help clear mucus and reduce swelling in the nasal passages, particularly when taken with quercetin. It’s available in supplement form for those looking to increase its intake.

    Butterbur

    Butterbur is another plant-based remedy that has been found to work as effectively as some prescription antihistamines. A 2002 study showed that butterbur can relieve symptoms of allergic rhinitis (hay fever) without causing the drowsiness typical of many allergy medications. However, it’s important to use butterbur supplements free of pyrrolizidine alkaloids (PA), as these can harm the liver.

    Stinging nettle

    Stinging nettle has long been used to treat allergies, with some studies showing that it can reduce allergy symptoms by blocking histamine receptors. Available as a tea or supplement, it can be a helpful alternative to traditional medications for those looking for a more natural solution.

    Probiotics

    Probiotics are beneficial bacteria that support gut health, which in turn helps regulate the immune system. Studies indicate that probiotics can reduce allergy symptoms by restoring a healthy balance of bacteria in the gut, which may help lessen the body’s overreaction to allergens.

    Bottom line

    Allergies can make daily life uncomfortable, but understanding why they occur and how to manage them can help you find relief. From immune responses triggered by environmental factors to lifestyle habits, the causes of allergy flare-ups are varied. Simple lifestyle changes, such as using a saline rinse or reducing indoor dust, can alleviate symptoms. For those looking for natural alternatives to allergy medication, supplements like quercetin, vitamin C, and stinging nettle offer effective antihistamine properties.

    However, if symptoms persist or become severe, it’s always a good idea to consult a healthcare provider. A tailored combination of natural remedies and conventional treatments might offer the best relief for those struggling with allergies.

  • Your construction blueprint for beating the midday slump

    Your construction blueprint for beating the midday slump

    It’s common to experience an energy crash after lunch, but that doesn’t mean you just have to accept endless yawns and brain fog. Low energy and fatigue not only interfere with your productivity on the job—they can also be a major safety concern, increasing the risk of accidents. Afternoon fatigue can be caused by heavy meals and your natural circadian rhythms, but you can help even out your energy levels by adding movement and healthy fuel to stay alert and focused.  

    Quick look

    • Large meals, natural circadian rhythms, and cortisol dysregulation can cause afternoon energy slumps.
    • Limiting caffeine and ensuring proper hydration can help you maintain consistent energy levels throughout the day.
    • If you work a desk job, incorporating desk exercises or a quick walk at lunch can help boost energy levels.
    • Healthy, nutrient-dense meals are a key component of energy production; avoid heavy, high-calorie, high-carb meals that will immediately spike blood sugar.

    Afternoon grogginess: Why it happens

    If you’ve ever struggled to stay awake as the clock ticks closer to 3:00 pm, you have experienced the uniquely energy-sapping phenomenon of the mid-day slump. These energetic black holes can strike while you’re at your desk or working on the job site, leaving you tired, lethargic, unfocused, and unmotivated.

    Several factors can cause these slumps, and by understanding each one, you can tackle the issue head-on, keeping you alert and motivated right to the end of the day.

    1. Heavy meals 

    Afternoon energy crashes can sometimes be caused by large lunchtime meals or foods heavy in sugars or refined carbohydrates. When you eat these meals—like a big bowl of pasta or a few greasy burgers—your body will experience a sharp spike in blood sugar as it processes these easily digested fuel sources, followed by an equally sharp sugar crash. 

    2. Circadian rhythm 

    Your natural circadian rhythm can also contribute to low afternoon energy levels. Circadian rhythms are like your body’s internal clock, releasing cortisol to help you wake up and melatonin to help you fall asleep. Your circadian rhythm naturally creates a dip in energy after lunch, and many cultures have included a midday nap to accommodate this natural phenomenon. In North America, unfortunately, taking a midday siesta’s generally frowned upon, no matter how tired you are.

    3. Dysregulated cortisol

    Cortisol dysregulation can also play a role in afternoon grogginess. Being chronically stressed puts pressure on the adrenal glands to constantly pump our cortisol. When you’re in a constant high-cortisol state, eventually, your adrenals can’t keep up, and output becomes a bit wonky. Instead of rising in the morning and falling in the evening, they can fluctuate throughout the day, causing fatigue if they dip in the afternoon. Similarly, if you have adrenal fatigue, your cortisol levels never quite reach the level they’re supposed to, leading to constant grogginess or fatigue.

    4 ways to tackle a midday slump

    Although some processes contributing to a midday slump are natural, that doesn’t mean you can’t take steps to prevent them. Staying awake and alert is crucial, whether working at heights or drafting a new floor plan.

    1. Avoid caffeine

    This may seem counterintuitive, but caffeine can worsen your afternoon energy levels. Many of us start the day with caffeine in the form of energy drinks or coffee. This means that the morning jolt has worn off by the time the afternoon rolls around, and you’re left feeling more tired than ever. This caffeine crash is similar to the rollercoaster of highs and lows you experience with blood sugar. To avoid this, try starting your day with lower quantities of caffeine (a small coffee instead of an extra-large, for example) or avoid caffeine altogether.  

    2. Hydrate

    It’s easy to become dehydrated, especially when working hard in hot environments. Dehydration can make you feel thirsty, but it can also make you feel hungry and tired. Bring a reusable water bottle to work with you, and ensure you drink plenty of water. If you’re working outdoors in hot weather, you may also want to consider adding electrolytes to your water to replace the minerals you’re losing through sweat. Staying hydrated can go a long way towards preventing afternoon fatigue, so replace your energy drink with plenty of water and see how it feels!

    3. Movement

    It’s no coincidence that the mid-afternoon slump often finds you slumped over your desk. After several hours of inactivity, it’s easy for your body to start powering down and shifting into rest mode. It may seem counterintuitive, but adding movement into your day can help you feel more alert and awake. Try taking a brisk walk outside, stretching, doing jumping jacks, or even a few push-ups to help you regain your sense of clarity and focus. 

    4. Reach for healthy fuel

    Instead of a lunch filled with heavy fats and simple carbohydrates, choose healthy fuel. Meals should include fresh fruits and vegetables, lean meats, and whole grains to provide your body with sustained energy. Smaller portions will help you feel satiated without feeling overly full and needing to nap. Looking at your midday meal as a fuel source can help you make healthier choices. Choosing a breakfast that doesn’t spike your blood sugar can also help elimiate the mid-day energy crash.

    Bottom line

    It’s crucial to stay awake and alert in every industry, especially engineering, architecture, and construction, where fatigue-induced mistakes can add up to costly errors or deadly accidents. Help your body avoid the midday slump by reducing caffeine, incorporating movement into your day, staying hydrated, and consuming healthy, nutrient-dense meals. 

    Learn more about how to stay happy and healthy under the hard hat by subscribing to our weekly newsletter!

  • 9 powerful biohacks every construction pro needs to boost energy and longevity

    9 powerful biohacks every construction pro needs to boost energy and longevity

    Working in the construction industry exposes individuals to dangerous environments filled with toxins, chemicals, and other health hazards. These daily exposures can silently build up over time, leading to long-term health consequences like cancer and cardiovascular diseases. However, making small, intentional changes like prioritizing sleep and hot/cold therapy can counteract years of harm and even extend your lifespan.

    What is biohacking?

    Biohacking is the art and science of optimizing your body and mind through small, targeted lifestyle changes. It involves using nutrition, exercise, and even cutting-edge technologies to improve your health, performance, and longevity. Biohacking is about taking control of your biology and making deliberate choices to live longer and feel better. Whether adjusting your sleep habits, enhancing your diet, or engaging in cognitive training, biohacking offers a toolbox of strategies to boost health and combat the effects of aging.

    Biohack your longevity with these 9 essential tips

    1. Prioritize sleep and rest

    Sleep is a cornerstone of health and longevity, and its effects go much deeper than simply “feeling rested.” During sleep, your body repairs damaged cells, flushes out toxins from the brain via the glymphatic system and regulates critical hormones like cortisol and melatonin. Chronic sleep deprivation has been shown to reduce telomere length, which accelerates cellular aging and increases the risk of chronic diseases like cardiovascular disease, diabetes, and even cancer.

    For skilled trades workers, long shifts and irregular hours often disrupt natural circadian rhythms, leading to a sleep debt that compounds over time. This impairs focus and reaction time—directly increasing the risk of workplace accidents—weakens the immune system and promotes systemic inflammation. One Harvard study estimated that over 274,000 workplace accidents occur due to lack of sleep.

    Implementing good habits like consistent sleep schedules, reducing blue light exposure at night, and creating a dark, quiet, and cool sleeping environment can mitigate these risks and improve sleep quality.

    2. Increase daily movement

    Physical activity improves mitochondrial function, which is vital for energy production at the cellular level. It also enhances the delivery of oxygen and nutrients to tissues, reduces oxidative stress, and increases the production of brain-derived neurotrophic factor (BDNF)—a protein that supports brain health and reduces the risk of neurodegenerative diseases like Alzheimer’s.

    Even if construction work is physically demanding, much of it involves repetitive motions or static postures, which can cause localized stress on joints and muscles without improving cardiovascular health. Integrating non-repetitive movement, like stretching or mobility exercises, can counterbalance these effects.

    3. Improve baseline VO₂ max

    VO₂ max, short for maximal oxygen uptake, measures your body’s ability to utilize oxygen during intense exercise. It’s a key indicator of cardiovascular fitness and has a strong correlation with longevity. Higher VO₂ max levels are associated with a lower risk of cardiovascular diseases and all-cause mortality.

    While most trade jobs are physically demanding, they often involve repetitive tasks that may not sufficiently challenge the cardiovascular system. Incorporating aerobic exercises like jogging, cycling, or swimming into your routine once or twice a week will improve VO₂ max and help you extend your life expectancy.

    4. Proper nutrition and caloric intake

    Eating a balanced diet rich in whole foods—such as fruits, vegetables, lean proteins, and whole grains—provides essential nutrients that support cellular function and repair. However, it’s important to practice the mindset of everything in moderation. Research suggests moderate caloric restriction can extend lifespan by reducing metabolic stress and enhancing cellular maintenance processes.

    The easiest way to reduce caloric intake is to eat nutrient-dense foods. They contain the necessary vitamins and minerals our bodies need to thrive. In addition, incorporating antioxidants from sources like berries and leafy greens can combat oxidative stress, a major factor in aging and chronic diseases.

    5. Supplement for the gaps

    Getting all the nutrients your body needs for optimal health and longevity from food alone can be challenging, especially with the demands of a busy lifestyle or physically demanding jobs like construction. This is where supplements step in, providing targeted support to fill nutritional gaps and enhance cellular health. From boosting heart function to improving energy metabolism, here are the best supplements for aging well:

    • Essential fatty acids (EFAs): EFAs, such as omega-3 and omega-6 fatty acids, are critical for cellular function and reducing inflammation. Omega-3s, found in fatty fish and flaxseeds, have been shown to improve heart health by lowering triglyceride levels and supporting brain function. Including EFAs in your diet or supplementation ensures your body gets these vital building blocks for long-term health.
    • Resveratrol: Resveratrol, a natural antioxidant found in red wine and grapes, is known for its anti-aging properties. It activates specific proteins called sirtuins that protect cells from stress and damage. Resveratrol supplementation supports cardiovascular health, reduces inflammation, and may mimic the effects of caloric restriction to promote longevity.
    • NAD+ boosters: NAD+ is a coenzyme essential for energy production and DNA repair, but its levels decline with age. Boosters like nicotinamide riboside (NR) or nicotinamide mononucleotide (NMN) can help replenish NAD+, improving mitochondrial function and supporting brain health, energy metabolism, and cellular repair.
    • Senolytics: Senolytics target and eliminate senescent cells—damaged cells that linger in the body and contribute to aging and chronic diseases. By clearing these “zombie cells,” senolytics have been shown to rejuvenate tissues, improve organ function, and reduce the risk of age-related diseases like arthritis and cardiovascular disease.
    • Nitric oxide boosters: Nitric oxide supports vascular health by relaxing blood vessels and improving circulation. Supplements like L-arginine or beetroot extract enhance blood flow, lower blood pressure, and support physical performance. This improved circulation ensures nutrients and oxygen reach every cell, helping them function better.

    6. Hydration

    Staying hydrated is a simple but essential way to support your health and longevity. Water plays a key role in bodily functions like digestion, nutrient absorption, and regulating body temperature. For construction workers exposed to heat and physically demanding tasks, dehydration can lead to fatigue, dizziness, and even heat-related illnesses.

    Research shows that people who stay well-hydrated are less likely to develop chronic conditions and tend to live longer. Aim for at least 8 cups (64 ounces) of water per day, though this may vary depending on your activity level and the environment you work in. Adding hydrating foods like cucumbers, watermelon, and oranges to your diet can further boost your hydration levels, making it easier to stay on track.

    7. Stress management

    Chronic stress raises cortisol levels, which, over time, can damage cells by increasing oxidative stress and inflammation. For construction workers, who often face long hours, tight deadlines, and physically demanding work, managing stress is critical for mental and physical health. Incorporating stress-reduction techniques into your daily life is key to combat these effects. Here are some proven methods:

    • Mindfulness meditation: Practicing mindfulness can lower cortisol levels and improve your ability to handle stressful situations.
    • Deep-breathing exercises: Controlled breathing techniques activate the parasympathetic nervous system, which helps reduce tension and promotes relaxation.
    • Physical activity: Even short walks or light exercise release endorphins, the “feel-good” hormones, which improve mood and lower stress.
    • Social connections: Building strong relationships with friends and family can offer emotional support and reduce feelings of stress.
    • Hobbies: Engaging in activities you enjoy provides a healthy distraction and fosters a sense of accomplishment

    8. Games for cognitive function

    Conditions like Alzheimer’s and dementia can significantly shorten your lifespan and impact your quality of life. However, keeping your brain active is one of the most effective ways to reduce the risk of these diseases and maintain cognitive health and sharpness as you age. Engaging in activities like puzzles, strategy games, or learning new skills strengthens neural connections. For example, a study found that older adults who regularly played word and number puzzles had sharper cognitive functions. Therefore, incorporating these cognitive games into your daily routine supports brain health and can increase your lifespan.

    9. Hot and cold therapy

    Hot and cold therapy offers unique health benefits when practiced regularly. Spending 15–20 minutes in a sauna or hot bath a few times a week can improve blood flow, reduce muscle soreness, and lower blood pressure. Cold therapy, like cold showers or ice baths, should be limited to 2–3 minutes and can reduce inflammation, boost mood, and enhance metabolic health by activating brown fat.

    For maximum benefits, try alternating between hot and cold therapy in 3–5 cycles, spending 3–4 minutes in heat followed by 1 minute cold. This contrast therapy improves circulation, speeds recovery, and strengthens your immune system. Listen to your body and consult a professional if you have underlying health conditions.

    Bottom line

    Biohacking doesn’t have to be complex or intimidating. You can significantly improve your health and extend your lifespan by making small, intentional changes—like prioritizing sleep, staying hydrated, managing stress, and incorporating targeted supplements. These strategies are especially valuable for those in demanding industries like construction, where long hours and physical stress can take a toll. Remember, consistency and finding what’s sustainable for your lifestyle is key. Every step you take toward better health is an investment in your future.

    Subscribe to our newsletter for more actionable tips and insights on living a healthier, longer life. From simple hacks to advanced wellness strategies, we’re here to help you optimize your well-being every step of the way.