Under the Hard Hat

Tag: Health

  • How sleep apnea impacts construction workers’ safety and what to do about it

    How sleep apnea impacts construction workers’ safety and what to do about it

    Long work hours and physically demanding tasks strain workers in construction. When conditions like obstructive sleep apnea (OSA) go unaddressed, they intensify this exhaustion, leading to severe safety risks and productivity issues. Recognizing and managing sleep apnea within this industry is essential to safeguard workers’ health and prevent potential hazards on job sites.

    Quick look

    • Construction workers with sleep apnea face nearly double the accident risk due to fatigue, impacting job safety and productivity.
    • Obstructive sleep apnea (OSA), characterized by airway blockages during sleep, is the most common form and a serious risk factor in demanding jobs.
    • Men, who make up a significant portion of the construction workforce, are 2-3 times more likely than women to develop sleep apnea.
    • Proper diagnosis, such as through a polysomnogram or CPAP machine use, is essential to managing symptoms and reducing workplace accidents.
    • Lifestyle changes like weight loss, sleep positioning, and supplements can further reduce the impact of sleep apnea on health and safety.

    What is sleep apnea?

    Sleep apnea is a disorder where breathing repeatedly stops and starts during sleep, disrupting sleep quality and oxygen flow. The primary types are obstructive sleep apnea (OSA) and central sleep apnea.

    • Obstructive sleep apnea (OSA) is the most common type. It is caused by a physical blockage of the airway, usually when throat muscles relax excessively. In construction, OSA poses significant risks, as sleep disruptions lead to reduced alertness and reaction times. 
    • Central sleep apnea: This form occurs when the brain fails to send proper signals to the muscles that control breathing, resulting in intermittent breathing. Although less common in the general population, central sleep apnea can still impact safety and health on job sites.

    Prevalence of obstructive sleep apnea

    OSA affects millions worldwide, with a significant portion undiagnosed. Studies estimate that up to 25% of adults experience some form of OSA. The prevalence is even higher among individuals in high-stress, physically demanding jobs like construction. This increase in risk reinforces the need for targeted interventions to protect these workers.

    Who is affected by OSA?

    Obstructive sleep apnea (OSA) is a condition that can affect people of all backgrounds, but it disproportionately impacts specific demographics. Men, especially those aged 40 and older, are 2-3 times more likely to develop sleep apnea than women. This statistic highlights a considerable risk in industries like construction, where the workforce is predominantly male. Furthermore, other factors such as obesity, high-stress environments, and irregular work hours increase susceptibility, making sleep apnea a major concern in such a physically demanding field.

    Sleep apnea symptoms

    Common sleep apnea symptoms can vary depending on the type but often include disturbances that impact daily alertness and energy, which are particularly risky in construction environments.

    Obstructive sleep apnea (OSA)

    Common symptoms of OSA include loud snoring, choking or gasping for air during sleep, and excessive daytime sleepiness. Workers with OSA may experience poor concentration and memory lapses, directly affecting their ability to perform tasks safely on job sites.

    Central sleep apnea

    Unlike OSA, central sleep apnea symptoms can include pauses in breathing without the physical blockage of the airway. This form may manifest as abrupt awakenings with shortness of breath, insomnia, and daytime fatigue, all of which can reduce job performance and increase accident risks.

    How is sleep apnea diagnosed?

    Diagnosing sleep apnea is essential to prevent serious health and safety risks, especially in demanding fields like construction. A diagnosis usually begins with a thorough assessment of symptoms, followed by one or more specific tests.

    • Polysomnogram: Known as the gold standard for diagnosing sleep apnea, a polysomnogram is an overnight test conducted in a sleep lab. During the study, several sensors monitor various body functions, including brain waves, heart rate, breathing patterns, blood oxygen levels, and movements of the eyes and limbs. The data gathered provides comprehensive insights, helping to differentiate between obstructive and central sleep apnea. 
    • At-home sleep apnea tests: This diagnostic option offers a more convenient and often cost-effective alternative to in-lab studies. An at-home test monitors breathing, oxygen levels, and heart rate but lacks the brain wave data included in a polysomnogram. While it helps detect obstructive sleep apnea, it’s less reliable for identifying central sleep apnea, so in-lab studies are recommended if symptoms are more severe or complex.

    Why is a diagnosis so important?

    Diagnosing sleep apnea is critical in fields like construction, where fatigue and sleep disturbances can lead to serious safety risks. Studies consistently link untreated sleep apnea to increased levels of fatigue and a higher likelihood of workplace accidents. According to a meta-analysis, workers with obstructive sleep apnea (OSA) are nearly twice as likely to experience occupational accidents due to impaired alertness and reaction times. This risk can have fatal consequences in construction, where heavy machinery and hazardous environments are the norm.

    Moreover, a report from the Laborers’ Health & Safety Fund of North America highlights that 75% of construction workers report feeling tired due to long work hours and demanding tasks​. When sleep apnea compounds this fatigue, the effects can be drastic. Fatigued workers are less attentive, have slower response times, and are more prone to errors—factors that directly impact their safety and those around them. 

    For construction workers, an OSA diagnosis not only opens the door to treatment options like CPAP therapy, which can reduce daytime fatigue, but it also plays a key role in reducing accident rates and improving overall job performance. Without proper diagnosis and treatment, these workers remain vulnerable to the compounded effects of sleep deprivation and job-related fatigue, putting themselves and their teams at greater risk.

    Tips and tricks to reduce the impact of sleep apnea

    While professional treatment is often necessary for managing sleep apnea, there are lifestyle changes and daily practices that can help reduce its impact. These tips can be especially useful for construction workers looking to improve sleep quality, reduce fatigue, and boost workplace safety.

    1. Implement a proper bedtime routine

    A consistent sleep schedule can help regulate the body’s internal clock, improving overall sleep quality. A few simple changes can make a big difference:

    • Regular sleep/wake times: Going to bed and waking up at the same time each day trains the body to fall asleep and wake up naturally.
    • Keep a cool bedroom: A room temperature between 60-67°F can facilitate deeper sleep by lowering body temperature.
    • Relaxation techniques: Practices like deep breathing, meditation, or reading can ease the transition into sleep by reducing stress and cortisol.
    • Minimize electronic use before bed: Limiting screen time reduces blue light exposure, which can disrupt melatonin production, a sleep-regulating hormone.

    2. Weight loss

    Carrying excess weight, particularly around the neck, increases the risk of airway obstruction during sleep. Even a small amount of weight loss can alleviate symptoms in individuals with mild to moderate sleep apnea.​

    3. Daily exercise

    Physical activity, especially aerobic exercise, has been shown to improve sleep quality and reduce the severity of sleep apnea symptoms. Exercise also boosts energy levels, counteracting the daytime fatigue often linked to sleep apnea.

    4. Facial muscle exercises to open airways

    Strengthening muscles around the airway can reduce the likelihood of airway collapse. Simple exercises like pressing the tongue to the roof of the mouth or pronouncing vowels can improve airway stability over time.

    5. Sleep position (avoid sleeping on the back)

    Sleeping on one’s back can cause the tongue and soft tissues to obstruct the airway. Side sleeping helps keep the airway clear, minimizing the risk of apnea events.

    6. Use a sleep apnea machine

    Sleep apnea machines like the CPAP (Continuous Positive Airway Pressure) help keep airways open during sleep, significantly reducing apnea episodes and improving sleep quality. Regular use can lead to better daytime alertness and energy, which is crucial for demanding jobs like construction.

    7. Minimize/avoid food and drinks that contribute to poor sleep

    Certain foods and drinks can worsen sleep apnea symptoms by disrupting sleep patterns and contributing to airway blockages, so it’s best to minimize or avoid these options.

    • Alcohol: Although it can make people feel drowsy, alcohol also disrupts sleep patterns and relaxes throat muscles, worsening apnea symptoms.
    • Caffeine: Excessive caffeine intake has been shown to reduce sleep quality, leading to more sleep disturbances. 
    • Sugar: High-sugar foods can cause energy spikes and crashes, disrupting the natural sleep cycle.
    • High-fat or spicy foods: These can lead to indigestion or acid reflux, which interferes with sleep.

    8. Supplements

    Certain supplements may help improve sleep quality and support respiratory health. While this is dependent on each individual, these supplements have shown the most promise:

    • Vitamin C and D: These vitamins have anti-inflammatory properties that support lung function and immune health.
    • L-theanine: Known for its calming effects, this amino acid promotes relaxation and reduces stress.
    • Selenium: This mineral helps maintain a healthy respiratory system, which is crucial for individuals with sleep apnea.
    • Ashwagandha: Often used as a natural remedy for stress, ashwagandha may also improve sleep quality and reduce anxiety by reducing cortisol.
    • Magnesium: Magnesium, particularly magnesium glycinate, supports relaxation and improves sleep quality by helping regulate sleep-related neurotransmitters. It may also reduce nighttime awakenings, benefiting those managing sleep apnea symptoms.

    Bottom line

    Sleep apnea is a serious condition that can significantly impact health, safety, and productivity, especially in high-risk industries like construction. With nearly double the accident risk for workers with untreated sleep apnea, addressing this condition through diagnosis and lifestyle adjustments is essential for both personal health and workplace safety. Simple changes, from establishing a solid sleep routine to managing diet and exercise, can alleviate symptoms, while professional treatments provide effective, long-term management options. 

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  • A trades worker’s guide to getting started with breathwork

    A trades worker’s guide to getting started with breathwork

    Breathwork is a simple yet powerful practice that can help reduce stress, improve energy, and even boost your immune system. Whether you’re new to breathwork or looking to deepen your practice, we’ll explore what breathwork is, the science-backed benefits, and some of the best methods for beginners and seasoned practitioners.

    What is breathwork?

    Breathwork refers to various breathing exercises to improve mental, emotional, and physical health. These exercises focus on controlling the breath to achieve different outcomes, such as relaxation, increased focus, or emotional balance. Breathwork has roots in ancient practices like yoga and meditation, but it’s also supported by modern science. Techniques can vary from slow, deep breaths to rapid inhaling and exhaling patterns, and they can be done anywhere, making breathwork a flexible tool for improving overall well-being.

    5 science-backed benefits of breathwork

    1. Reduces stress and anxiety

    Breathwork has long been used as a tool to reduce stress and calm the mind. It works by engaging the parasympathetic nervous system, which is responsible for relaxing the body after a period of stress. Shifting the focus to your breath allows your body to slow down and disconnect from physical and mental stress triggers.

    The science: A 2017 study published in Frontiers in Psychology found that slow, deep breathing exercises reduce cortisol levels, the hormone related to stress. Another study from Science Direct revealed that breath-focused interventions significantly decreased anxiety symptoms in participants, making breathwork a promising approach for stress management.

    Try this: Box breathing is an effective technique for reducing stress. It involves inhaling for a count of four, holding the breath for four seconds, exhaling for four, and holding again. This cycle calms the nervous system and can be done anywhere.

    2. Improves energy and boosts immunity

    Practicing breathwork can help improve oxygen flow throughout the body, boosting energy levels and promoting better immune function. Oxygen reaches the cells more efficiently with deeper, more controlled breathing, enhancing the body’s natural defenses.

    The science: Research shows that breathwork can improve circulation and increase oxygen intake, which helps detoxify the body and boost energy. A study from BMC Complementary Medicine and Therapies suggests that certain breathwork techniques enhance physical health outcomes by improving immune functioning and managing pain. 

    Try this: Alternate nostril breathing, or Nadi Shodhana, is a yogic technique that increases energy levels by balancing oxygen intake through each nostril. This practice also calms the mind and helps the body feel more energized and focused.

    3. Lowers blood pressure

    One of breathwork’s lesser-known but highly impactful benefits is its ability to lower blood pressure. Slow, deep breathing triggers the parasympathetic nervous system, leading to a decrease in heart rate and relaxation of blood vessels.

    The science: According to a 2023 study, participants who practiced regular deep breathing exercises showed significant reductions in blood pressure compared to those who did not. Slow, controlled breaths help to dilate blood vessels, allowing blood to flow more efficiently, which lowers blood pressure naturally.

    Try this: The 4-7-8 breathing technique is ideal for lowering blood pressure. Inhale through your nose for four seconds, hold your breath for seven seconds, and then exhale through your mouth for eight seconds. Repeat this cycle for a few minutes to help relax your heart rate and lower blood pressure.

    4. Enhances focus and mental clarity

    Breathwork can also help sharpen your focus and improve mental clarity. Increasing oxygen flow to the brain can enhance cognitive function, boost concentration, and clear mental fog.

    The science: A 2016 study found that breathwork, particularly deep diaphragmatic breathing, can improve attention and reduce mind-wandering. The increased oxygen flow to the brain also supports better decision-making and problem-solving abilities.

    Try this: Bhramari Pranayama, also known as humming bee breath, is a great technique for clearing mental clutter and enhancing focus. In this practice, you inhale deeply and exhale while making a humming sound, which helps calm the mind and sharpen your focus.

    5. Supports emotional regulation

    Breathwork has more than physical benefits—it also helps regulate emotions. Deep breathing techniques create a sense of mindfulness, helping you remain centered and calm in emotionally charged situations.

    The science: A recent study found that breath-focused techniques improved emotional resilience and emotional regulation. By practicing breathwork, individuals were better able to manage feelings of anger, frustration, and sadness.

    Try this: Try the simple yet effective technique of belly breathing. Breathe deeply into your belly, letting it rise with each inhale and fall with each exhale. This technique is soothing and helps you stay grounded during emotional stress.

    Types of breathwork

    1. 4-7-8 breathing

    The 4-7-8 technique is a widely used breathing exercise for relaxation and stress reduction. You inhale for four seconds, hold your breath for seven seconds, and exhale slowly for eight seconds. This method helps calm the nervous system, making it ideal for those dealing with stress or anxiety.

    2. Bhramari Pranayama

    Bhramari Pranayama, or “humming bee breath,” is a yoga technique where you create a humming sound while exhaling. This vibration helps soothe the mind and body, promoting a sense of calm and focus. It’s excellent for those who need to manage stress and improve concentration.

    3. Box breathing

    Also known as four-square breathing, this technique involves inhaling for four seconds, holding the breath for four seconds, exhaling for four, and holding again. It’s an excellent method for regulating the breath, reducing anxiety, and improving focus.

    4. Nadi Shodhana (alternate nostril breathing)

    Nadi Shodhana is a yoga practice that involves alternating your breath between the two nostrils. It is known for balancing the body’s energy, calming the nervous system, and improving mental clarity. This practice is often used to boost energy and focus.

    5. Diaphragmatic breathing

    This is also known as belly breathing, where you focus on breathing deeply into your diaphragm instead of shallow breaths into your chest. This technique helps with emotional regulation, lowers blood pressure, and promotes relaxation.

    How to incorporate breathwork into your day

    Incorporating breathwork into your daily routine doesn’t have to be complicated or time-consuming. Here are a few tips to help you get started:

    Schedule time 

    The best way to ensure breathwork becomes part of your routine is to set aside a few dedicated minutes each day. You can integrate it into your morning routine to start the day with clarity or use it as a calming break during lunch. Evening sessions before bed are great for unwinding after a long day and support sleep. Consistently practicing at a set time makes it easier to stick to, helping you build a habit that benefits your mental and physical health.

    Start small

    If you’re new to breathwork, it’s important to begin with just a few minutes per session. This prevents you from feeling overwhelmed and lets you get comfortable with different techniques. Over time, as you become more familiar with breath control, you can gradually extend your sessions. Starting small helps you ease into the practice without pressure, making it a sustainable part of your day.

    Use reminders

    Setting phone reminders can be a game-changer for staying consistent. You might forget to practice, especially during busy or stressful times, but a gentle nudge can keep you on track. Whether it’s a reminder after a tough meeting or before winding down for the night, these prompts can help you stick to your breathwork goals, even on hectic days.

    Combine with other activities 

    Breathwork pairs well with other activities like yoga or meditation, creating a deeper sense of relaxation and focus. You can also practice deep breathing during your daily walks, enhancing mindfulness and improving your lung capacity. By integrating it with activities you already enjoy, you won’t need extra time to fit breathwork into your routine.

    Focus on consistency 

    Consistency is key to seeing the full benefits of breathwork. Committing to regular sessions, even if they are short, can have long-term positive effects on your stress levels, focus, and overall well-being. By sticking to a regular practice, your body and mind will begin to respond more effectively, making breathwork an integral part of maintaining balance in your life.

    Resources to get started with breathwork

    Breathwork for beginners: What to know and how to get started

    What is breathwork?

    7 ways to practice breath work for beginners

    10 breathing exercises to try when you’re feeling stressed

    Effect of breathwork on stress and mental health

    Bottom line

    Breathwork offers many advantages, from reducing stress and anxiety to boosting energy levels and improving mental clarity. By incorporating it into your daily life, you can harness the power of breath to enhance your well-being and feel more balanced.

  • LMNT Electrolytes: A construction professional’s solution to better health and performance

    LMNT Electrolytes: A construction professional’s solution to better health and performance

    Staying hydrated isn’t just about drinking water—it’s about maintaining the right balance of electrolytes to keep your body performing at its best. Whether enduring long hours on the job site, tackling a challenging workout, or simply navigating a busy day, proper hydration fuels energy, focus, and recovery. LMNT electrolytes make it simple, delivering your body’s essentials—without the sugar and fillers you don’t need.

    Quick look

    • LMNT provides clean hydration and sugar-free electrolytes with sodium, potassium, and magnesium for optimal performance.
    • Ideal for demanding construction jobs, athletes, or anyone needing hydration without fillers.
    • Backed by science, LMNT supports energy, focus, and recovery through balanced electrolytes and unrefined salt.
    • Enjoy Grapefruit Salt, Mango Chili, or Chocolate Salt without added sugars or artificial sweeteners.

    The science of salt, electrolytes, and dehydration

    Salt often gets a bad rap in health circles, mainly due to its association with high blood pressure and heart disease. However, research has shown that moderate salt consumption is essential for maintaining optimal bodily functions, especially for physically active or working in demanding environments. Sodium, the primary component of salt, plays a critical role in fluid balance, nerve signaling, and muscle contraction—and it’s vital for staying hydrated and energized.

    Electrolytes, including sodium, potassium, and magnesium, help regulate hydration levels by maintaining the delicate balance of fluids inside and outside your cells. This balance is crucial for preventing dehydration, which can lead to symptoms such as fatigue, muscle cramps, headaches, and reduced physical performance. 

    Electrolytes are even more critical for those in physically demanding jobs—such as construction workers or first responders. Prolonged exposure to heat, combined with intense physical exertion, accelerates electrolyte loss through sweat. Without replenishment, this can lead to dehydration, impaired cognitive function, and even heat-related illnesses. 

    According to the Centers for Disease Control and Prevention (CDC), staying hydrated and replacing lost electrolytes is key to preventing heat stress in labor-intensive environments. The key is to consume it alongside other essential electrolytes to support your body’s needs. This is where LMNT electrolytes excel, offering a science-backed solution for staying hydrated without the downsides of sugary drinks.

    Salt can be your friend

    Salt isn’t just a seasoning—it’s a powerhouse for your body’s essential functions. However, not all salts are created equal. In most kitchens, the standard iodized table salt is highly processed, often stripped of trace minerals and mixed with anti-caking agents. In contrast, unrefined salts like Redmond Real Salt or Himalayan pink salt retain their natural mineral content, including magnesium, calcium, and potassium, which offer additional health benefits. These trace minerals enhance salt’s nutritional value and improve its taste and texture.

    Choosing unrefined salt over heavily processed table salt can make a big difference for your health. Unrefined salts are less likely to contribute to imbalances in your diet as they are closer to their natural form and provide a broader spectrum of minerals. They also pair well with hydration strategies, ensuring your body gets what it needs without unnecessary additives. Embracing the right salt in your daily routine can help unlock better hydration, improved energy, and enhanced overall health.

    The solution to your salt crisis: LMNT

    Photo source: LMNT

    LMNT redefines what an electrolyte drink should be—clean, effective, and free of unnecessary ingredients. Unlike many sports drinks loaded with sugar, artificial flavors, or fillers, LMNT provides only the essentials your body needs to stay hydrated and energized. Each serving is formulated with an optimal balance of electrolytes: 1000mg of sodium, 200mg of potassium, and 60mg of magnesium. This ratio is designed to replenish what your body loses through sweat during long workdays on the job site or exposure to heat. 

    One of LMNT’s standout features is its variety of bold and refreshing flavors. Options like Grapefruit Salt, Watermelon Salt, and Mango Chili make staying hydrated a treat. At the same time, flavors such as Chocolate Salt offer a surprising twist that is perfect for adding to coffee or hot drinks. With no sugar or artificial sweeteners, these flavors satisfy your taste buds without compromising your health goals.

    LMNT has quickly become a favorite among construction workers, athletes, and anyone needing a hydration boost. Its easy-to-mix, single-serve packets make it practical for on-the-go lifestyles, whether hitting the gym, working long hours outdoors, or recovering from a busy day. The product’s scientifically backed formulation ensures you’re getting exactly what your body needs to perform at its best.

    What makes LMNT truly special is its commitment to functionality without fluff. It’s hydration that works—delivering the electrolytes you need, the flavors you’ll enjoy, and the simplicity to fit seamlessly into your day.

    Bottom line

    For anyone with an active lifestyle or a physically demanding job, LMNT is a game-changer. Its clean ingredients, balanced formulation, and bold, refreshing flavors make it the ultimate solution for staying hydrated and performing at your best. With no added sugar or fillers, LMNT delivers only what your body needs to thrive.

    Dehydration and outdated myths about salt shouldn’t hold you back. By embracing the science of electrolytes, you can unlock better energy, focus, and recovery—whether on a construction site, in the gym, or just tackling a busy day. Give LMNT a try and experience the difference yourself.

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  • UTHH February meal plan: A week’s worth of meals to nourish hardworking, hungry construction pros

    UTHH February meal plan: A week’s worth of meals to nourish hardworking, hungry construction pros

    Deciding what to eat for dinner is one of those onerous tasks that never seems to end. After a long day on the job site, the last thing you want to do is stare into the fridge and wrack your brains for a ​​delicious, nutritious, and won’t take hours to make. To break you out of your dinnertime rut and keep you fuelled for your demanding job, UTHH has put together a tasty, seven-day meal plan filled with delicious dinners like instant pot honey garlic chicken and great side dishes like skillet-roasted corn and grilled Caesar salad. We’ve also thrown in a few quick, healthy recipes for snacks and grab-and-go breakfasts, too.    

    UTHH’s 7 days of healthy dinners

    Monday

    Main dish: Instant pot honey garlic chicken

    Instant pots are real lifesavers for weeknight cooking. They make healthy meals in a fraction of the time as conventional ovens. To make this honey garlic chicken, put chicken breasts into an Instant Pot and coat them with a tangy, sweet, spicy sauce made from honey, soy sauce, and garlic. In just 20 minutes, you have deliciously juicy, protein-packed chicken ready to eat.

    Side dish: Buttery seasoned rice

    Rice is a solid, simple side dish, but this recipe for buttery seasoned rice adds a little extra flavor. Cook long-grain white rice in chicken broth with a handful of fragrant spices before tossing it with butter. While wild rice is more nutritionally dense, it takes a long time to cook. Long-grain white rice is a quick alternative that can be a great source of folate, potassium, and magnesium.

    Side dish: Sweet and spicy green beans

    Take green beans from dull to delicious with this sweet and spicy green beans recipe. Steaming green beans keeps them fresh and crisp, while the garlic, chili sauce, soy sauce, and honey make a side dish that complements the honey garlic chicken. If you like spice, sprinkle the beans with a few crushed red pepper flakes.

    Tuesday

    Main dish: Asada mushroom tacos with lime-smashed avocado

    Taco Tuesday is always a good idea, and this recipe for asada mushroom tacos with lime-smashed avocado adds a plant-based twist to the standard ground beef tacos. To make these tacos, marinate halved portobello mushrooms in a citrus chipotle lime sauce before pan-searing them and topping them with homemade pineapple jalapeno salsa. These tacos are low-calorie (312 calories per serving) and rich in omega-3s, potassium, and B2. 

    Side dish: Best ever guacamole

    Chips and guac are one of the best sides to accompany tasty tacos, and this recipe for the best-ever guacamole brings restaurant-quality guacamole to your kitchen. With creamy avocados, fresh tomatoes, onion, garlic, cilantro, and lime, this guacamole has it all—plus a spicy kick courtesy of jalapeno peppers. Avocados contain plenty of good fats and fiber, and their fat content can help raise good cholesterol levels, so don’t feel guilty for indulging in this delicious dish.  

    Side dish: Easy skillet-roasted corn

    This easy skillet-roasted corn recipe is so good you’d never know it started with that bag of frozen corn you forgot about in the back of your freezer. The corn is caramelized with butter, olive oil, and onions to create a deceptively simple side dish.  

    Wednesday

    Main dish: One-pot garlic parmesan pasta

    By the time Wednesday rolls around, cooking is often the last thing you feel like doing. This one-pot garlic parmesan pasta isn’t necessarily the healthiest dish in the world, but it is the perfect recipe to reignite your enthusiasm for home-cooked meals. Fettucini noodles are cooked in a savory mixture of chicken broth and milk before being garnished with parmesan and parsley for a can’t-miss meal the whole family will love. (You can always substitute whole-wheat or chickpea pasta to increase the nutritional content of this dish.)

    Side dish: Caesar salad with Greek yogurt dressing

    A Caesar salad is a fitting side dish with good creamy pasta, but combining two dishes with rich sauces sometimes feels too heavy. Tossing fresh romaine lettuce with this healthy Greek yogurt Caesar dressing instead hits the spot while offering a lighter, more protein-dense dressing. To make it, whisk Greek yogurt with garlic, lemon, Worcestershire sauce, Dijon mustard, and fresh parmesan.

    Side dish: Juicy grilled chicken breasts

    These juicy grilled chicken breasts can be added to the pasta or the salad, providing a lean protein source for this meal. Chicken breasts are marinated in lemon juice, olive oil, and spices before being grilled, making an irresistibly zesty dish.

    Thursday

    Main dish: Creamy coconut chickpea curry

    Creamy coconut chickpea curry is a vegan, gluten-free meal made in one pot with minimal mess. Chickpeas provide fiber and protein, and the sauce is equal parts creamy, savory, and perfectly spiced. Each serving has just 225 calories and is incredibly filling, too. It also makes for great leftovers for the next days’ lunch! 

    Side dish: Asian coconut rice

    Chickpea curry tastes extra yummy when served over this Asian coconut rice. Combining chickpeas with rice creates a complete protein, adding iron and 7 grams of protein per serving. 

    Side dish: 2-ingredient dough naan bread

    Naan is a staple in Indian cuisine, but this recipe for homemade naan bread uses just two ingredients and packs a protein punch, thanks to Greek yogurt. To make it, create a dough from Greek yogurt with self-rising flour and fry it for a few minutes until cooked through. Finish by brushing with some butter and garlic powder, if desired.

    Friday

    Main dish: Grilled salmon

    This mouthwatering grilled salmon recipe involves seasoning fresh salmon fillets and marinating them in a sweet, citrusy blend of soy sauce and lemon before grilling them to perfection. Grilling is a great Friday night option, with minimal cleanup and the added bonus of cooking in the great outdoors. Salmon is a great lean protein, filled with nourishing omega-3 fatty acids. 

    Side dish: Easy grilled vegetables 

    While you’ve got the grill hot and ready, you may as well grill some vegetables to accompany your salmon. Mushrooms, zucchini, onions, squash, and tomatoes get seared to perfection on the grill before being drizzled with a tasty homemade balsamic dressing. 

    Side dish: Grilled Caesar salad

    If you’ve never had a grilled Caesar, you’re in for a treat. Grilling halved heads of romaine adds an unexpected roasted crispiness to the lettuce, which nicely contrasts with its fresh crunch. For a high-protein, low-fat option, use the conventional Caesar dressing as written or substitute the Greek yogurt Caesar dressing from Wednesday’s meal plan.

    Saturday

    Main dish: Spicy garlicky sesame tofu

    In under 30 minutes, you can make this unbelievably flavorful, spicy garlicky sesame tofu. Tofu is an excellent source of plant-based protein, but this recipe willalso please the meat-eaters in your life. Tear tofu into bite-sized pieces before tossing them in sesame seeds, maple syrup, soy sauce, sesame oil, and red pepper flakes. Baking the seasoned tofu makes this dish crispy, sticky, and golden brown.

    Side dish: Cauliflower rice

    Rice would be a natural side dish to accompany the spicy tofu, but making cauliflower rice instead reduces the carb count of this meal and adds a rich source of vitamin C, K, and folate—all in just 10 minutes!

    Side dish: Korean-style broccoli salad

    This spicy, sweet Korean-style broccoli salad perfectly complements the spicy tofu and cauliflower rice. Boiling broccoli makes it perfectly tender, and tossing it in olive oil, red pepper flakes, and apple cider vinegar makes a great, simple side dish. 

    Sunday

    Main dish: Healthy air-fryer turkey meatballs with zoodles

    Turkey meatballs and zucchini noodles are a healthier version of spaghetti and meatballs. Mix ground turkey, ricotta, parsley, Parmesan, and oregano to make tender and delicious meatballs. Toss them in the air fryer until golden brown, add them to zucchini noodles, and top with tomato sauce for a meal full of lean protein and nutrient-dense veggies. 

    Side dish: Ultimate garden salad recipe 

    This recipe combines superfoods like mixed greens, avocado, cucumbers, tomatoes, and dill for the ultimate garden salad. It is dressed with a simple olive oil and vinegar dressing to make the perfect side dish. This fresh, healthy salad will fill you with micronutrients and help you prepare your body for the week ahead.

     Side dish: Soft, whole-wheat dinner rolls

    Sunday is one of the few days of the week you might have time to make homemade bread, and this recipe for soft, whole-wheat dinner rolls adds a healthier spin on the standard white rolls. This recipe takes 3 hours, including rise time, to start in the late afternoon so the rolls are ready and warm for dinner.

    Breakfast and snack ideas to keep you fueled

    • Healthy egg muffin cups: These healthy egg muffin cups are one of the easiest grab-and-go breakfast recipes. They combine the superfood power of eggs with the convenience of a fast-food meal—without the cost, added calories, or drive-thru. 
    • Morning glory muffins: Many muffins have so much sugar that they’re more like cupcakes, minus the icing. These morning glory muffins are an excellent healthy alternative, with the bonus of natural sweeteners, nutritious veggies, and superfood ingredients,
    • Roasted chickpeas: If you like the crisp crunch of potato chips, roasted chickpeas provide lots of fiber and protein and satisfy your chip cravings without the greasy hands and added calories. 
    • Cosmic brownie protein bites: Made with a handful of natural ingredients plus your favorite chocolate protein powder, these cosmic brownie protein bites satisfy your sweet tooth while helping you meet your protein goals.
    • Breakfast coffee smoothie: This creamy coffee smoothie recipe combines your morning coffee and breakfast. Blend cold-brew coffee, milk, oats, bananas, and vanilla protein powder to create this easy breakfast that tastes good and will keep you energized until your lunch break. 

    Hungry for more healthy meal plans? Follow us on Instagram or sign up for our weekly newsletter!

  • Top 12 healthy sheet-pan recipes for a quick post-work meal

    Top 12 healthy sheet-pan recipes for a quick post-work meal

    When life gets busy, eating healthy can feel like a challenge. That’s where sheet-pan meals come in, offering a convenient way to cook delicious, wholesome food with minimal fuss. Whether meal-prepping for the week or throwing together a last-minute dinner, sheet-pan recipes are a lifesaver. We have compiled our favorite sheet-pan recipes, including honey garlic chicken with veggies, salmon with sweet potatoes, and a vibrant veggie-packed sheet-pan stir-fry.

    Why sheet-pan meals are so great

    Sheet-pan meals have become a go-to for health-conscious people because they save time and money without compromising flavor or nutrition. Tossing all your ingredients onto a single pan and roasting them in the oven cuts down on cooking and clean-up time. 

    Plus, using affordable ingredients like vegetables and lean proteins keeps the cost low while ensuring you eat nutrient-dense meals. And the best part? These meals are endlessly customizable, so you can swap in your favorite ingredients based on what’s in season or what you have on hand.

    12 healthy sheet-pan recipes

    1. Honey garlic chicken with vegetables

    This honey garlic chicken and vegetables from Hello Spoonful combines chicken thighs with a sweet and savory honey garlic glaze paired with roasted carrots and broccoli. The chicken provides a good source of protein, while the veggies offer fiber and vitamins. We chose this recipe for its simple ingredients and delicious flavor that appeals to the whole family. Add a sprinkle of red pepper flakes or fresh ginger to the sauce for an extra kick!

    2. Salmon and asparagus  

    Salmon is packed with omega-3 fatty acids, which are great for heart health, and asparagus adds fiber and antioxidants. This sheet pan salmon and asparagus takes only 20 minutes from start to finish, making it ideal for busy weeknights. We love this recipe for its simplicity and the nutritional benefits it offers. 

    Pro tip: Swap the asparagus for zucchini or Brussels sprouts if they’re more in season.

    3. Chicken fajitas 

    These chicken fajitas from The Kitchn are loaded with lean chicken breast, bell peppers, and onions, all seasoned with Mexican spices and roasted together. They’re high in protein and vitamin C, making them a balanced and nutritious option. They’re also incredibly versatile—you can serve them with tortillas, over rice, or in a salad. Add a squeeze of fresh lime juice and a handful of cilantro after cooking for an extra flavor. 

    Pro tip: Double the recipe and pack your leftovers for lunch the next day. They’re a great portable lunch, and the flavor intensifies overnight. 

    4. Shrimp and broccoli  

    If you’re in a pinch, this sheet pan shrimp and broccoli takes less than an hour from prep to plate. Shrimp cooks quickly and is an excellent source of lean protein, while broccoli adds a healthy dose of fiber and vitamin C. Tossed in a classic Asian soy sauce and ginger-based sauce, this dish is light, flavorful, and low in calories. It’s perfect for a healthy meal without spending much time in the kitchen. 

    5. Roasted vegetable and chickpea sheet-pan bowl  

    This roasted vegetable and chickpea sheet-pan bowl features a medley of roasted veggies like sweet potatoes, zucchini, and bell peppers, paired with chickpeas for protein. It’s rich in fiber, vitamins, and minerals, making it a great vegetarian option. We picked this recipe for its balance of flavors and nutrients. Toss the veggies and chickpeas with some smoked paprika or cumin for a flavor twist. 

    6. Tofu and veggies stir-fry  

    This tofu and veggie stir-fry recipe is full of flavor and protein for a nutrient-dense meatless meal. Tofu absorbs the spices well, while the assortment of roasted vegetables like snap peas and carrots adds crunch, vitamins, and fiber. It’s an easy and filling option for vegetarians or anyone considering reducing meat intake. 

    Pro tip: Press your tofu before baking to remove excess moisture and achieve a crispier texture.

    7. Roasted chicken and potatoes  

    This sheet-pan roasted chicken and potatoes pairs protein-rich chicken breasts with roasted potatoes and green beans. The dish is high in protein, vitamins, and fiber, and the herb marinade adds a refreshing flavor that ties everything together. It’s a great all-in-one meal that’s both hearty and healthy. To intensify the flavor, marinate the chicken the night before.

    8. Balsamic chicken and veggies

    Chicken, broccoli, button mushrooms, and cherry tomatoes are tossed in balsamic vinegar and roasted together, creating a rich and tangy flavor in this sheet pan balsamic chicken and veggies. The chicken is a healthy source of lean protein, while broccoli is loaded with vitamin K and antioxidants. This recipe is perfect for meal prepping and can easily be doubled for leftovers. 

    Pro tip: Try drizzling a little honey over the vegetables before roasting for a caramelized sweetness.

    9. Smoked sausage and vegetables  

    If you’re looking for a simple but flavorful meal, this is it. This sausage and vegetable sheet pan bake combines smoked sausage with a colorful variety of roasted vegetables, like broccoli, bell peppers, and beans. Thanks to a mix of Italian herbs, it’s quick, nutritious, and packed with flavor. We chose this dish for its simplicity and crowd-pleasing appeal. If you don’t eat pork, swap the sausage for turkey or chicken sausage to make it even leaner.

    10. Gnocchi with roasted vegetables

    For a vegetarian option, this gnocchi with roasted vegetable recipe features gnocchi roasted alongside veggies like cherry tomatoes and bell peppers, creating a crispy, satisfying, and filling dish. The combination of carbs from the gnocchi and fiber-rich vegetables makes for a balanced meal. It’s also a fun twist on traditional pasta. Sprinkle some Parmesan or nutritional yeast over the gnocchi before serving for a savory taste.

    11. Chicken with Brussels sprouts and butternut squash  

    This fall-inspired chicken with Brussels sprouts and butternut squash brings together roasted chicken thighs, Brussels sprouts, and butternut squash for a cozy, nutrient-dense dinner. Butternut squash adds a boost of beta-carotene, and Brussels sprouts are packed with vitamins and fiber. We love this recipe for its seasonal ingredients and heartiness. 

    Pro tip: Drizzle maple syrup over the squash to create a slightly sweet contrast to the savory chicken.

    12. Tilapia and roasted veggies  

    Tilapia is a lean fish that cooks quickly. When paired with colorful roasted vegetables like broccoli, yellow squash, and carrots, it makes for a light and healthy dinner. It’s high in protein and low in fat, making it ideal for those watching their calorie intake. We chose this sheet-pan baked tilapia because it’s simple, nutritious, and perfect for weeknight cooking. Add a handful of fresh herbs like dill or parsley for a fresh flavor.

    Bottom line

    Sheet-pan recipes are an excellent way to eat healthily without spending too much time in the kitchen. They are versatile and easy to experiment with flavors and textures without much fuss. With so many options available, you can tailor each meal to your dietary preferences or seasonal ingredients, ensuring a fresh and healthy dinner every time. Try out these recipes and enjoy the benefits of nutritious, easy-to-make meals!

    Like these recipes and want more? Subscribe to our weekly newsletter for more recipe rundowns and food-related content curated for the busy construction worker!

  • 1 in 25 construction workers has diabetes—here’s what you need to know

    1 in 25 construction workers has diabetes—here’s what you need to know

    Diabetes is an incurable condition that affects blood sugar levels. According to the American Medical Association, one in twenty-five construction professionals has diabetes, and one in four is obese. Symptoms of type 2 diabetes include unexplained weight loss, frequent urination, dry eyes, and blurred vision. Luckily, there are steps you can take to prevent a diagnosis of type 2, including regular exercise, a healthier diet, and proper sleep.

    Quick look

    • There are three types of diabetes: type 1, type 2, and gestational.
    • Symptoms of type 2 diabetes include unexplained weight loss, excessive thirst, and cuts and wounds that heal slowly.
    • Overweight, inactive, and genetically predisposed people are most at risk for type 2 diabetes.
    • Treatment for type 1 diabetes includes pills, insulin injections, and regular blood sugar monitoring.
    • Type 2 diabetes isn’t reversible, but a healthy diet, regular exercise, proper sleep, and staying hydrated can help maintain blood sugar levels within a non-diabetic range. 

    Understanding diabetes 

    Diabetes is a lifelong disease that impacts how your body controls blood sugar (blood glucose). Glucose is your body’s primary energy source, and when levels are too high, it can affect various aspects of your health. Your body naturally produces some glucose, but the bulk of glucose comes from the diet. 

    People diagnosed with diabetes typically fall into one of two categories:

    1. Their bodies naturally don’t produce enough, and sometimes, no insulin
    2. The body doesn’t properly utilize insulin

    Insulin, a hormone produced by the pancreas, shuttles glucose into cells, where it’s used for energy. However, if you have diabetes, the glucose remains in your blood, unable to reach your cells. 

    Diabetes puts people at a higher risk for some cancers, including breast cancer, pancreatic, colorectal, and bladder cancer. If not managed, it can lead to long-term damage to your kidneys, eyes, heart, and nerves. Taking steps to prevent diabetes could lower your risk for diabetes-related health conditions.  

    Types of Diabetes

    Type 1

    Type 1 diabetes is an autoimmune condition whereby your body destroys pancreatic β-cells, the cells responsible for producing insulin. As a result, your body makes little to no insulin, and it must be administered exogenously. Without sufficient insulin, type 1 diabetics can develop severe hyperglycemia and, ultimately, diabetic ketoacidosis, which can be fatal. Type 1 diabetes can develop at any age, although it’s often undiagnosed through childhood and young adulthood. 

    Type 2

    There are typically two routes for type 2 diabetes: your body doesn’t produce enough insulin to maintain normal blood sugar levels, or your body doesn’t utilize insulin properly. As a result, too much glucose remains in the bloodstream and cannot reach cells. High blood sugar can lead to long-term health complications, such as circulatory, nervous, and immune system damage.

    Type 2 diabetes is a more common diagnosis and typically develops in middle-aged people, but it can be diagnosed at any age. That said, lifestyle factors are hugely important with type 2 diabetes—if you implement a routine of a healthy diet and exercise, you could help delay or entirely prevent a diagnosis. 

    Gestational

    Gestational diabetes is a type of diabetes specific to pregnancy. It affects how your body utilizes glucose, leading to high blood sugar levels, which pose a health risk for mom and baby. A blood test between weeks 24 and 28 will determine if you have gestational diabetes. 

    In most cases, blood sugar will return to normal after delivery, but having gestational diabetes increases the risk of getting type 2 diabetes.

    Prediabetes

    Prediabetes affects approximately 97.6 million, or 38% of the American adult population. You’re considered prediabetic when your blood glucose levels are abnormally high but not high enough to be considered type 2 diabetes. If you’re pre-diabetic, you have a higher risk of developing heart disease and diabetes in the future. 

    What is HbA1C?

    The hemoglobin A1C test is a blood test used by health professionals to diagnose diabetes or help diabetic people understand the effectiveness of their treatment. It provides a snapshot of blood glucose levels within two or three months. 

    HbA1C test results are reported as a percentage, with the following results:

    • 5.6% or lower: Normal
    • 5.7-6.5%: Prediabetes 
    • 6.6% or higher: Diabetes

    HbA1C is a helpful measure to gauge where your blood sugar levels are and what adjustments should be made to keep them within a normal range. Your healthcare provider will guide you on how often this test should be done, but a few times a year is standard if your treatments have been working and you haven’t been experiencing new symptoms. If your treatment results aren’t consistent, you may be asked to test more often. If you’re prediabetic or at risk of developing diabetes, it’s also essential to test as often as recommended by your doctor.  

    Who’s at risk for type 2 diabetes?

    Certain factors increase the risk of developing type 2 diabetes—people who:

    • Have a family history of diabetes
    • Are overweight (including obesity) 
    • Are physically inactive 
    • Have prediabetes
    • Have had gestational diabetes
    • Have high blood pressure or high cholesterol 
    • Have certain pre-existing health conditions (NAFLD, PCOS, etc.)
    • Are taking certain medications
    • Are of certain ethnicities

    Genetics and lifestyle factors both play a significant role in diabetes risk, so it’s essential to understand where you sit on the risk spectrum to determine the next steps. 

    Signs and symptoms of type 2 diabetes

    When you have type 2 diabetes, some or all glucose stays in your blood and cannot go towards energy production. Here are some of the most common symptoms of type 2 diabetes:

    • Frequent urination
    • Unexplained weight loss
    • Feeling very thirsty
    • Recurring thrush or unexplained itchiness in the genital area
    • Dry eye lenses and blurred vision
    • Cuts and wounds that heal slowly 

    Diabetes diagnosis 

    If you suspect you may have diabetes, there are several methods for diagnosis.

    • HbA1C: The hemoglobin A1C test is a blood test doctors use to diagnose diabetes or help diabetic people understand how well their treatment is working. 
    • The oral glucose tolerance test: Measures your body’s glucose levels in a fasted state after consuming a glucose drink. This test is most commonly done to check for gestational diabetes and typically takes between 1 and 3 hours. 
    • The random plasma glucose test: A measure of how much glucose is in your blood at any point (non-fasted). 
    • The fasting plasma glucose test: A measure of blood glucose in a fasted state. This most accurately represents a person’s baseline blood sugar levels.

    A doctor may also look for other diabetes markers, such as autoantibodies, proteins, or genetics, to determine your type. 

    Diabetes treatment

    The goal of both type 1 and type 2 diabetes treatment is to maintain glucose levels within a normal and healthy range. Here’s what treatment may look like for both types. 

    Type 1

    Type 1 diabetics must administer insulin and check blood sugar levels multiple times daily through a glucose device or continuous glucose monitor (CGM). A CGM is a convenient way for busy professionals to monitor glucose levels without worrying about pricking their fingers every few hours. 

    If blood sugar levels fall below the normal range, it can lead to hypoglycemia and symptoms like hunger, shakiness, and feeling faint. Consuming a sugar-rich meal or snack is the fastest way to increase blood sugar, but other options include glucose tablets, Glucojuice, or pure glucose if you need to treat the symptoms urgently. Hyperglycemia (high blood sugar) usually results from eating something too sugary or overeating. In that case, monitoring diet and making adjustments is the simplest fix. 

    In more extreme cases, type 1 diabetes can be treated with hypertensive medicines, low-dose aspirin, an angiotensin-converting enzyme (ACE) inhibitor, or in some cases, a pancreas transplant.

    Type 2

    Management of type 2 diabetes is primarily lifestyle-related. Proper diet and exercise can go a long way in managing blood sugar levels if you’re in the early stages. Still, depending on the severity, medication may be needed to support lifestyle changes. Aside from medicines via tablet, you may have to administer insulin via injection. 

    Tablet or pill options for type 2 diabetes include dapagliflozin, canagliflozin, empagliflozin, metformin, sulphonylureas, or Gliptins (DPP-4 inhibitors). If you test your blood sugar and you’re hypo or hyperglycemic, you can use similar dietary treatment options as people with type 1 diabetes.

    Tips and tricks for managing diabetes 

    Any medication or recommendation from your doctor should be your first line of defense, but here are some ways you could also manage your diabetes.

    1. Physical exercise

    Exercise is integral to physical health, especially for those with diabetes. Not only will it help boost overall physical fitness, but exercise also helps control weight and stabilize blood sugar levels, reducing the risk of complications from diabetes. Strength training, biking, walking, and swimming are great options for routine workouts. For people who are not physically active, starting with gentle exercise is recommended. 

    2. Healthy diet 

    For people with diabetes, a low-sugar, lower-carb diet that focuses on whole foods is typically recommended. Meals should be consumed every 4-6 hours apart to avoid hyper- or hypoglycemia. Here are a few things to consider with your diet:

    • Protein: Protein has minimal impact on blood sugar and should be included in every meal. Aim for about a fist’s size serving of high-quality proteins like beef, salmon, lamb, and poultry without the skin. Meatless options include black beans, peas, hummus, edamame, and nuts. Always boil, steam, or bake your protein choices over frying them. 
    • Complex carbs: Carbs impact blood sugar the most, so intake should be moderated. When choosing carbs, always choose complex carbs over simple ones to mitigate rapid blood sugar spikes. Sweet potatoes, rutabaga, turnip, quinoa, and other root vegetables are high-fiber options. Serving sizes vary based on age and weight but typically between 45 and 75 grams per meal.
    • Healthy fats: Like protein, fats have minimal impact on blood sugar, making them a suitable addition to every meal. When consuming fats, limit/avoid industrial seed oils and unhealthy fats. Opt for things like avocado, almonds, flaxseed, olive or coconut oil, and natural nut butter, and always be sure to read nutritional labels for additives. Avoid trans fats where you can, and if you eat saturated fats like ice cream, egg yolk, cream cheese, and bacon, do so in small amounts. 
    • Low-glycemic fruits: Fruits are a concentrated source of carbohydrates and sugar. Because they can spike glucose quickly, choose low-glycemic fruits such as cherries, apples, grapefruit, apricots, strawberries, plums, and oranges. 

    3. Blood sugar monitoring 

    The average person with diabetes tests their blood sugar at least four times daily, but more frequent testing may sometimes be required. Traditional finger-prick tests are standard, but continuous glucose monitors provide an easy and instant result, especially during busy workdays. They also provide alerts when blood sugar levels are out of normal range. Knowing your blood sugar levels helps you understand which foods impact your glucose levels most and whether your body is leaning toward hypo or hyperglycemia. 

    4. Sleep

    Sleep is crucial for blood sugar management, as it’s heavily involved in regulating metabolism. Getting adequate restorative sleep is also essential for managing glucose levels. Sleep deprivation, even partially over one night, can increase insulin resistance and blood sugar and, as a result, increase the risk of developing type 2 diabetes. 

    5. Hydration

    Dehydration causes fluid levels in your blood to drop, concentrating and increasing sugar levels. Proper hydration is crucial to keeping blood sugar levels stable. Even mild dehydration can cause your blood sugar to fluctuate, typically causing hyperglycemia, because when you have less water in your bloodstream, your blood sugar concentration rises. Aim to consume 2-3L of water daily to maintain healthy hydration levels. Adding an electrolyte product to your water can also replace essential minerals that may be lost through urine or sweat.

    6. Supplements

    Supplements are also a great way to manage blood sugar. Here are a few to consider: 

    • Cinnamon: Cinnamon or supplements containing cinnamon have been shown to help reduce serum glucose, triglyceride, LDL cholesterol, and total cholesterol levels.
    • Vitamin D: Vitamin D improves the function of pancreatic β-cells and boosts your body’s responsiveness to insulin.
    • Magnesium: Low magnesium levels are typical in people with type 2 diabetes. Magnesium improves glucose metabolism and supports regular insulin action and secretion. 
    • Chromium: Chromium supports the activity of your pancreatic β-cells and helps regulate blood sugar levels. 

    Bottom line

    Understanding the symptoms, knowing the risks, and routinely completing your annual physical exam could help you determine whether you have prediabetes or diabetes. For type 2 diabetes, in particular, lifestyle habits play a huge role in managing the disorder. Regular exercise for weight management, a healthy diet, adequate sleep, and proper hydration are all easy changes that can profoundly affect blood glucose levels. 

    If you are genetically predisposed to diabetes or you experience signs or symptoms, see a healthcare professional as soon as you can.

    Like this article and want more like it? Subscribe to our weekly newsletter for the latest health and wellness tips and advice for people in the AEC space delivered directly to your inbox—it doesn’t get much more convenient than that.

  • Protein-packed chocolate desserts to sweeten your Valentine’s Day

    Protein-packed chocolate desserts to sweeten your Valentine’s Day

    Valentine’s Day is the perfect excuse to indulge, so why not choose treats that work as hard as you do? From rich black bean brownies to velvety chocolate truffles and creamy cottage cheese cheesecake, these protein-packed desserts satisfy your cravings guilt-free while keeping you energized. After all, what’s better than treats that love you back?

    High-protein sweets for your sweetheart

    Chocolate has always been the MVP of Valentine’s Day, but adding a protein boost takes these desserts to the next level. Protein not only helps build muscle and keep energy levels stable, but it also makes your indulgent treats more satisfying, meaning you’re less likely to overdo it. For busy construction pros, these desserts are a sweet way to fuel your day and show yourself (or your Valentine) some love.

    Ready to mix indulgence with intention? These protein-packed chocolate treats will satisfy your sweet tooth while energizing you for whatever challenges you face.

    1. Dark Chocolate Truffles with Black Beans

    Rich, velvety, and bursting with dark chocolate flavor, these truffles are an indulgent treat secretly packed with protein and fiber from black beans. They’re perfect for sharing or keeping all to yourself.

    Why we love them: Their smooth texture and deep cocoa flavor are unmatched, and they come together quickly with just a food processor. Plus, the black beans make them surprisingly nutritious.

    Pro tip: Roll the truffles in cocoa powder, crushed nuts, or shredded coconut for added texture and a more polished presentation.

    2. Black Bean Brownies

    Think brownies can’t be healthy? Think again! These black bean brownies are gooey, chocolatey, and protein-packed, making them a great post-work snack or Valentine’s treat.

    Why we love them: They’re rich, satisfying, and easy to make with pantry staples. Thanks to the black beans, you’d never guess they’re loaded with fiber and protein (they’re almost healthy enough for breakfast!). 

    Pro tip: For an extra decadent touch, add a handful of dark chocolate chips to the batter before baking for pockets of melted chocolate in each bite.

    3. Chocolate Chia Protein Pudding

    This creamy chocolate chia seed pudding combines chia seeds with cocoa powder and protein powder to create a nutritious dessert rich in protein and omega-3 fatty acids—perfect for on-the-go construction professionals.

    Why we love it: It’s a simple, no-cook recipe that can be prepared in advance, making it a convenient option for a healthy dessert or snack.

    Pro tip: Chill the pudding overnight and top with sliced fruit and granola for a balanced breakfast.

    4. Chocolate Protein Truffles

    These bite-sized chocolate truffles are rich and fudgy, packed with protein from protein powder and nut butter. They’re a quick, no-bake treat perfect for Valentine’s Day or any day you need a little pick-me-up.

    Why we love them: They’re incredibly versatile! For a personalized touch, you can coat them in cocoa powder, crushed nuts, or shredded coconut, and they’re ready in minutes.

    Pro tip: Swap almond butter for peanut butter if you’re craving a more classic flavor, or use chocolate-flavored protein powder for an extra cocoa kick.

    5. Cottage Cheese Cheesecake

    This creamy, protein-packed cheesecake doesn’t sacrifice flavor. It swaps traditional cream cheese for cottage cheese, delivering a lighter texture and a nutrient boost.

    Why we love it: It’s indulgent without the guilt! The cottage cheese adds a subtle tang and a hefty dose of protein to this dessert favorite. 

    Pro tip: Add fresh berries or a drizzle of melted dark chocolate on top for a burst of flavor and a festive presentation.

    6. Flourless Black Bean Chocolate Cake

    This flourless chocolate cake is dense, moist, and intensely chocolatey—it’s a healthy spin on a flourless classic, making it a fantastic option for a post-meal indulgence or mid-day work treat. It is a gluten-free, protein-packed delight that tastes far more decadent than it is.

    Why we love it: It’s the ultimate crowd-pleaser that doubles as a healthier dessert option. Plus, the lack of flour means it’s naturally gluten-free.

    Pro tip: Serve it warm with a dollop of Greek yogurt or whipped cream and a sprinkle of cocoa powder for a fancy, restaurant-style dessert.

    7. Chocolate Protein Mug Cake

    Craving chocolate cake but short on time? This single-serving chocolate protein mug cake is your answer. It’s moist, rich, ready in just minutes, and packs a protein punch, making it a perfect quick treat.

    Why we love it: It’s a speedy solution for dessert cravings, combining the indulgence of chocolate cake with the benefits of added protein. Plus, it’s customizable with your favorite mix-ins, such as nuts or chocolate chips.

    Pro tip: Press a small piece of dark chocolate into the batter before microwaving for an extra gooey center. For added flair, top with a dollop of Greek yogurt or a sprinkle of cocoa powder.

    8. Chocolate Peanut Butter Protein Bars

    These no-bake protein bars combine the classic flavors of chocolate and peanut butter into a protein-rich snack that’s satisfying and convenient. They’re perfect for a post-workout treat or a midday energy boost if you’re in a pinch.

    Why we love them: They’re easy to make with simple ingredients and offer a balanced mix of protein, healthy fats, and fiber. Plus, they can be stored for days, making them a great make-ahead option.

    Pro tip: Add a handful of chopped nuts or seeds to the mixture for extra crunch and nutrients. Store the bars in the fridge to keep them firm and fresh throughout the week.

    Love these protein-packed chocolate desserts? Subscribe to our newsletter and follow us on social media for more delicious recipes, industry tips, and everything you need to fuel your busy days.

  • DIY cleaning products to reduce at-home toxin exposure

    DIY cleaning products to reduce at-home toxin exposure

    AEC workers, especially those in the field, are exposed to hundreds of toxins and irritants every single day. While you can’t control the materials used on the job site, you can address the substances you use in other areas of your life to reduce your toxic load. Instead of using cleaning products with potentially carcinogenic ingredients, you can make your own using baking soda, washing soda, vinegar, and castile soap. These DIY cleaning products are simple to make, inexpensive, and free from hazardous ingredients.  

    The basics of toxic load 

    Toxic load refers to the cumulative amounts of hazardous substances in your body. Working in construction means being exposed to hundreds of different substances daily, meaning your toxic load may be higher than the average person’s. Toxins can come from several different sources: inhaling environmental pollutants, absorbing products through the skin, digesting preservatives and artificial ingredients in food, chemical toxins from cleaning products and industrial chemicals, and even toxins you enjoy—like cigarettes, drugs, and alcohol.

    Luckily, you’re equipped with a liver, a powerful detoxification system that filters your blood and removes waste and harmful substances. But when exposed to too many pollutants or harmful substances, your liver can become overloaded and unable to remove the toxins, like a clogged filter. Reducing exposure to harmful substances is one of the easiest and most effective ways to lighten your toxic load. 

    Why you should make the change to DIY cleaning products

    You can’t control the substances you encounter on the job site (although wearing personal protective equipment can help limit your exposure), but you can address harmful ingredients in other areas of your life. Your cleaning products are a great place to start.

    You can purchase cleaning products made with non-toxic ingredients, but they can be costly. Many brands also take advantage of consumers hoping to choose healthier options and “greenwash” their products, using flimsy words like “natural” that don’t mean anything and camouflaging worrisome ingredients behind “fragrance.”

    DIY cleaning products can be incredibly cost-effective and healthier than store-bought alternatives. Many cleaning product recipes use the same handful of ingredients, helping you save money with every batch by buying in bulk. When making your own cleaners, you also know exactly what goes into each one, allowing you to keep them fragrance- and toxin-free and tailor them to your family’s needs. 

    4 ideas for DIY cleaning products

    Making your own cleaning products doesn’t need to be complicated, expensive, or time-consuming. You can make laundry detergent, cleaning spray, glass cleaner, and tub scrub with just a few simple ingredients:

    Baking soda

    Also known as sodium bicarbonate, baking soda is a fine white powder that can help baked goods rise. It’s also a fine abrasive, which makes it useful for cleaning. Baking soda can scrub most surfaces without damaging them.

    Washing soda

    This white powder can be confused with baking soda (and to complicate matters more, it can be made by baking baking soda). Also known as sodium carbonate, this substance softens water and makes soaps more effective. 

    Borax

    This alkaline mineral salt, also known as sodium borate, is used as a powerful cleaning agent to make kids slime. 

    Castile soap

    Castile soap is made exclusively from plant oils—including coconut, olive, and sunflower. It’s natural, non-toxic, and biodegradable. Castile soap can be found at most natural food stores, but you can use liquid dish soap if you don’t have any on hand. 

    Vinegar

    This isn’t just great for adding to fish and chips; vinegar is great for cleaning products, too. This clear, acidic liquid is excellent at cutting through grease and grime, removing mineral deposits, and is strong enough to kill some bacteria.

    Laundry Detergent

    Laundry detergent doesn’t have to come from giant plastic jugs with powerful added fragrances that give you headaches and microplastics that cause long-term damage. You can easily make your own with just three simple ingredients.

    In a large bowl, mix:

    • 2 bars of the soap of your choice, finely grated
    • 1 cup Borax
    • 1 cup washing soda
    • ½ cup baking soda

    Use 1-3 tablespoons per load for clean laundry without harmful detergents.

    All-Purpose Spray

    This cleaner is excellent for countertops, tables, light switches, and anything else you want to get squeaky clean. 

    Fill a 32 oz spray bottle ¾ of the way with hot water, then add:

    • 3 tablespoons white vinegar
    • 2 tablespoons liquid castile soap (or dish soap if you don’t have castile soap)
    • 1 tablespoons Borax

    Top off the rest of the bottle with hot water and shake gently to combine.

    Glass Cleaner

    This is perhaps the easiest recipe in the bunch. A 50/50 mix of white vinegar and water in a spray bottle creates a great glass-cleaning spray. Use with a microfibre cloth for a clear, streak-free shine. 

    Tub Scrub

    In a small bowl, mix:

    • 1/4 cup baking soda
    • 1 tablespoon liquid castile soap or dish soap

    Dip a sponge or soft cloth into the mixture and use it to scrub away soap scum buildup and shower grime. For a true “it sounds crazy, but it works” tip, use a broom to clean your bathtub and shower. (Seriously.

    Pour a little tub scrub on the bottom of your bathtub or shower, wet your broom head with hot water, and get to work! A broom’s bristles are perfect for getting into corners and around faucets, and they’re just abrasive enough to get everything sparkling clean without hunching over and scrubbing by hand.    

    (All recipes adapted from the book All You Need Is Less).

    Low-cost, non-toxic, squeaky clean

    DIY cleaning products are a fantastic way to reduce your toxic load and limit the amount of harmful chemicals you’re exposed to. DIY cleaning products can help you balance the effects of the air pollution you inhale all day on the job site and those after-work beers— while saving money and helping the environment, too!  Win-win.

    Subscribe to our weekly newsletter to discover other great ways to stay healthy on the job site, including healthy lunchbox recipes and tips for better sleep.

  • 10 high-protein breakfasts for contractors to start the day off right

    10 high-protein breakfasts for contractors to start the day off right

    They say breakfast is the most important meal of the day, and when you’re working in a high-stress, physically demanding field like the skilled trades, a hearty (and healthy) breakfast keeps you adequately fuelled. Make the most of your breakfast by including ample protein to sustain energy levels, balance blood sugar, and improve heart health. High-protein breakfasts like the chorizo breakfast burrito, pumpkin protein pancakes, and sweet potato breakfast hash are great places to start. 

    Top 10 high-protein breakfasts to start your day off right

    1. One-pan eggs with tomatoes, peppers & yogurt

    These one-pan eggs with tomatoes, peppers, and yogurt from Goodfood are quick to prep and cook and maximize nutrition with a few simple ingredients—eggs, onions, peppers, tomatoes, garlic, and yogurt. Inspired by Turkish shakshouka, it’s hearty, flavorful, and high-protein. Eat with a warmed pita or toasted sourdough to round out the nutrition.  

    Where’s the protein? This recipe has 12g of protein and is low in calories and salt. The bulk of the protein comes from the eggs and yogurt, but the red or green pepper, onion, and tomato are also full of vitamins (like vitamin C) and antioxidants. For an extra dose of protein, crack in another egg or two.

    2. Chia pudding

    This high-protein chia pudding from Eating Bird Food is a super healthy, super portable option that’s great for busy construction professionals on the go. With a rich vanilla flavor and a hint of sweetness from maple syrup, it’s the perfect vice for sweets lovers that won’t have a huge effect on blood sugar. This recipe can easily be customized to suit your taste preferences and holds up well in the fridge, meaning it’s great for meal prep. 

    Where’s the protein? Chia seeds are relatively high in protein and fiber, offering about 3g and 5g per tablespoon, respectively. Adding Greek yogurt and protein powder adds creaminess and further boosts the protein count. 

    3. Everything bagel salmon bites

    These Everything Bagel Salmon Bites from Eating Well is another quick recipe that packs a massive nutrition punch. With just four ingredients—salmon, Everything Bagel seasoning, whipped cream cheese, and scallions—they’re simple, nutritious, and easy for weekday meal prep. They’re great on their own for breakfast and also make a great appetizer for lunch or dinner. 

    Where’s the protein? This recipe makes nine bites and contains around 24g of protein, thanks to the salmon and cream cheese. It’s tasty and also a great source of potassium. For an extra protein boost, toast some high-protein bread and cut it into small squares to serve the bites on, or wrap them up in a high-protein tortilla.

    4. Chorizo breakfast burrito

    These chorizo breakfast burritos are a bit more labor-intensive, but the protein payoff is well worth it—and they’re a super easy meal-prep (and freezer) item. They pack chorizo, eggs, black beans, avocado, taco cheese, salsa, and hot sauce into a tortilla for a blast of flavor and protein without the unhealthy ingredients of a restaurant burrito. The chorizo can be swapped with soy chorizo or another meat if preferred, and you can toast the burrito in the pan after prep for an extra bit of crispiness. 

    Where’s the protein? The bulk of the protein comes from the chorizo, eggs, and black beans, with a bit of healthy fat from the cheese and avocado. For extra protein, wrap it in a high-protein tortilla.

    5. Pumpkin protein pancakes

    Pancakes for breakfast are a classic, and these pumpkin protein pancakes are simple, high-protein, and easy to prep ahead and freeze. With canned pumpkin, eggs, greek yogurt, oats, syrup, pie spice, and pecans, they’re a comforting, nutritious breakfast that feels like you’re eating pumpkin pie without the guilt.

    Where’s the protein? The combination of eggs, Greek yogurt, oats, and pecans provides a good amount of protein, fiber, and essential nutrients like vitamins A, C, E, selenium, and zinc. Add pumpkin pie spice to Greek yogurt for an extra protein boost, and top the pancakes.

    6. Cacio e pepe frittata with cauliflower and lemony yogurt

    If time is on your side in the morning (or for a delicious weekend breakfast), this Cacio e Pepe Frittata with Cauliflower and Lemony Yogurt is a must-make. It’s a one-pan dish that can be enjoyed over multiple meals—make it on Sunday and enjoy it during the week. With eggs, pecorino romano, whole milk Greek yogurt, black pepper, cauliflower, arugula, and lemon, it’s high in flavor and protein, making it the perfect meal for breakfast, brunch, or lunch. 

    Where’s the protein? The eggs, Greek yogurt, and pecorino cheese provide a good mix of protein and healthy fats, offering around 20g per slice. It’s also relatively low in calories, so grabbing a second slice shouldn’t be off the table, especially if you work in a physically demanding job. 

    7. Easy egg & crab muffins

    For busy construction professionals, morning meal prep is a must, and these easy egg and crab muffins are a great addition to your Sunday cook-up. Loaded with flavor from onions, garlic, peppers, and Italian seasoning and packed with protein from eggs, cottage cheese, and crab, they’re a simple and satisfying breakfast that’s easy to take on the go. They’re also freezer-friendly, so you can batch cook and enjoy them later.  

    Where’s the protein? Crab meat offers about 19g of protein per 3oz serving but doesn’t contain the saturated fat in other meats. Adding egg and cottage cheese to these muffins packs another punch of protein to round out the dish.

    8. Sweet potato breakfast hash

    This hearty sweet potato breakfast hash has the perfect blend of nutrients for a filling breakfast. It is high in protein and fiber to keep your energy levels high and your blood sugar stable. With olive oil, onion, breakfast sausage, sweet potatoes, chilis, eggs, and scallions, it’s loaded with flavor and nutrients without the greasiness of a diner hash. 

    Where’s the protein? The eggs and breakfast sausage do the heavy lifting in this recipe. For a lower-fat version without compromising flavor, swap out pork sausage for chicken or turkey, or make your own using ground meat and adding spices.  

    9. Crispy seeded buckwheat flatbreads with smoked salmon

    Simple breakfasts that pack a nutritional punch are essential for busy construction professions, and these crispy seeded buckwheat flatbreads with smoked salmon tick all the boxes. Combining smoked salmon, buckwheat flour, olive oil, sesame seeds, cottage cheese, scallions, and Persian cucumbers, this recipe is relatively high in protein and healthy fats, making it an excellent option for sustenance without sluggishness. If you don’t have time (or the desire) to make your own flatbread, substitute it with a high-protein crispy flatbread, pita, or toast. 

    Where’s the protein? Salmon packs around 20g of protein per 100g, and the seeds and cottage cheese boost the total protein to around 27g per serving. If you’re swapping out the homemade flatbread, opt for an option higher in protein.

    10. High protein overnight oats

    These high-protein overnight oats will hit the spot to satisfy the morning sweet lovers. They combine high-fiber oats and chia seeds with vanilla protein powder, cinnamon, Greek yogurt, honey, and vanilla for a satisfying, creamy, nutrient-dense breakfast that’s easy to take on the go. If you’re not a fan of vanilla protein, this recipe can easily be customized to suit your taste preferences. Plus, it can be made a few days ahead and refrigerated, making it a quick grab-n-go option for early mornings.

    Where’s the protein? The combination of Greek yogurt and protein powder packs the most protein in this recipe, but you’ll also find smaller amounts in the oats, along with other essential nutrients like fiber, manganese, copper, and zinc. 

    Why getting enough protein matters  (especially at breakfast)

    Proteins are made up of amino acids that are essentially the “building blocks” of your body. They’re used for nearly every function in the body, including enzyme formation and building and repairing muscles—processes that are key for people in physically demanding jobs. Having a protein-packed breakfast not only ticks off a chunk of your daily requirements but: 

    • Helps maintain stable blood sugar levels: A high-protein breakfast will help stabilize blood sugar levels and prevent a mid-morning crash. Protein helps slow the digestion of carbohydrates and the release of sugar into the bloodstream, lessening the chance of a blood sugar spike. 
    • Increases energy levels: Proteins are complex molecules that take longer to digest, offering a more prolonged and steadier energy supply than carbohydrates.
    • It helps improve your heart health: A high-protein breakfast stabilizes blood sugar and increases HDL (good) cholesterol, contributing to better cardiovascular health and function.

    Bottom line

    In an industry where the coffee truck most often serves as a nutritious breakfast, it’s time to change the game. Having a hearty, high-protein breakfast in the morning doesn’t just satisfy hunger; it also balances blood sugar, energizes the body, and provides essential nutrients for your brain and body to perform all day. 

    Whether you fancy a savory egg and crab muffin or a sweet, high-protein chia pudding, these recipes are simple, nutritious, and packed with protein to fuel even the busiest construction professionals. Stay satiated and ready to take on the day. 

    For more tips, advice, and healthy recipes for busy construction professionals, follow us on social media and subscribe to our weekly newsletter.

  • Can vagus nerve stimulation boost mental health? A guide for construction professionals

    Can vagus nerve stimulation boost mental health? A guide for construction professionals

    When we think of taking care of mental health, we usually think of prescription medication and professional counseling. But there’s a simple (and free!) way to improve mental health: stimulate your vagus nerve. By doing so, you could improve your digestive health and immune system and improve conditions like depression, PTSD, and anxiety. Activities like deep breathing, mindfulness, and cold exposure to cold are great ways to get started with vagus nerve stimulation at home.

    What is the vagus nerve?

    The vagus nerve, also known as the tenth cranial nerve, is the largest in the human body and comprises thousands of fibers arranged into two bunches that stem from the brain down through either side of the neck to the torso. The primary nerve of the parasympathetic nervous system, the vagus nerve, supports digestion, rest, and calmness—it activates the “rest-and-digest” functions of the body.  

    The vagus nerve receives information from organs and sends it from the brain stem to the rest of the body. It helps regulate voice, heart rate, mood, digestion, and even the immune system. 

    This efficient bodily functionality gives the vagus nerve the nickname the “information superhighway.” 

    How does the vagus nerve affect the body?

    Digestive health

    Your vagus nerve is critical for regulating digestive function. It allows your body to release digestive enzymes, bile, and gastric acid while also controlling the contractions of your intestines and stomach. This process allows food to move through your digestive tract. When your vagus nerve is impaired or underactive, it can lead to gastrointestinal problems, including irritable bowel syndrome (IBS), gastroparesis, and mild to severe acid reflux. 

    Cardiovascular health 

    Your vagus nerve also helps regulate your blood pressure and keep your heart rate regular. When vagal tone is high, it’s associated with a lower resting heart rate, increased heart rate variability, and lower blood pressure. Heart rate variability, the time between your heartbeats, significantly indicates your autonomic nervous system balance and heart health. 

    Your immune system

    Your vagus nerve also plays a significant role in modulating inflammation, greatly impacting overall physical health. When you suffer from chronic inflammation, you’re more at risk for a range of diseases, including metabolic syndrome, autoimmune disorders, and even neurodegenerative conditions like Alzheimer’s. When your body regularly produces pro-inflammatory cytokines, the vagus nerve helps prevent excessive inflammation. This allows your body to heal from injuries and fight off infections.

    Vagal tone and mental health

    Increased vagal tone significantly impacts mental health via the gut-brain axis. Stimulating your vagus nerve can positively impact your stress response, cognitive function, and mood. More specifically, vagal tone plays a role in mental health in three key areas. 

    • Depression: Low vagal tone is linked to an increased risk of depression. Low vagal tone has been associated with a lower parasympathetic (rest) nervous system and increased sympathetic (stimulation)  nervous system responses. The imbalance here contributes to physiological symptoms of depression, like disrupted sleep, gastrointestinal issues, and fatigue. 
    • PTSD: Symptoms of posttraumatic stress disorder (PTSD) may improve with vagus nerve stimulation therapy, which uses an implantable device to stimulate the vagus nerve. One study found that these therapy devices could regulate the body’s response to traumatic memories compared to a placebo. Another 2020 study found that non-invasive stimulation also blocks inflammatory responses to PTSD-related trauma and lessens feelings of anger. 
    • Anxiety and stress: If your vagal tone is high, it’s associated with more of an ability to recover from stress, as your parasympathetic nervous system is activated. This reduces your physiological stress symptoms like muscle tension and high heart rate. It also encourages a state of relaxation. On the other hand, a low vagal tone is commonly associated with high-stress reactivity, a more difficult time coping with stress, and chronic stress issues. By increasing your vagal tone through specific practices, you can improve anxiety and stress resilience. 
    • Cognitive function: The association between the vagus nerve and cognitive function is an emerging area of research. Studies focus on processes like memory, attention, and executive function. So far, higher vagal tone has been associated with increased cognitive performance, most specifically in tasks that require decision-making and self-regulation. 

    How do you measure vagus nerve activity?

    While measuring vagus nerve activity directly is difficult, it isn’t impossible. Because the vagus nerve fibers are connected with your heart, scientists can indirectly measure your cardiac vagal tone, meaning the method by which your nervous system regulates your heart. 

    This is done by measuring heart rate variability on an EKG. An abnormal vagal tone or minimal heart rate variability is more often associated with heart failure, diabetes, and hypertension. Conversely, a higher variability between heartbeats signifies an ideal vagal tone. 

    5 ways to improve your vagal tone

    1. Exposure to cold

    Brief exposure to cold—something as simple as splashing cold water on the face or taking a cold shower—can stimulate the vagus nerve by activating your parasympathetic nervous system. It also reduces your body’s natural stress response, and studies suggest that activities like a cold water plunge can slow your heart rate and redirect blood flow to your brain. 

    Try finishing your shower with a cold rinse, beginning with a 30-second interval and slowly increasing the duration. You can also start by just washing your face with cold water. 

    2. Exercise

    Regular exercise boosts the number of blood vessels that fuel the brain, encouraging the development of neurological pathways. It also enhances connectivity between brain cells and stimulates the vagus nerve. Some claim that exercise can match or outperform medication for several conditions, including memory loss, anxiety, or depression. 

    Try endurance activities like cycling, jogging, and swimming. Interval training stimulates the vagus nerve and controls parasympathetic activity in the brain, which could contribute to the “runner’s high” some athletes experience. 

    3. Mindfulness and meditation

    Meditating or practicing mindfulness encourages present-moment awareness, which can naturally stimulate the vagus nerve. It also calms the network of nerves that control various physiological processes, such as heart rate and blood pressure levels. Hypertension, increased cognitive decline, and neurodegenerative diseases are also linked. 

    Take breaks throughout the day to quiet your mind. Pausing, noticing your surroundings, and breathing could stimulate your vagus nerve enough to make a difference. 

    4. Get a massage

    From the scalp to the feet, all types of massage help you stimulate your vagus nerve. The exception is a deep tissue or sports massage, which could trigger the fight or flight response. Gentle to moderate pressure is ideal, focusing on the neck, feet, and shoulders. This can help to stimulate your vagus nerve and reduce blood pressure. 

    Give yourself a neck and shoulder massage with an at-home tool or device. To work out the kinks in your muscles, you can also rub the soles of your feet in short strokes and do some light stretches.

    5. Focused breathing

    Something as simple as breathing could stimulate your vagus nerve. In particular, belly breathing and diaphragmatic breathing can activate your vagus nerve and promote relaxation. In moments of stress, many people hold their breath and deprive the vagus nerve of stimulation. 

    Try slow, deep belly breathing. Focus on how your breathing shifts and try to block out high-stress mental chatter by thinking more about the rhythm of your breathing. 

    6. Gargle or hum

    Humming or gargling are simple and highly effective ways to stimulate the vagus nerve. The vibrations you feel when doing either activity are actually the vagus nerve vibrating, providing direct stimulation. It’s also backed by science. Research shows that gargling and humming can have a physialso ological effect on the body. One randomized controlled trial found that people with hypertesion who used “bee humming breathing,” (a yogic breath where you hum on the exhale for as long as possible, for five minutes saw lower blood pressure levels than the control group.

    Next time you’re doing an activity, try humming your favorite tune. Or when you’re done brushing your teeth before bed, use some non-toxic mouthwash to gargle.

    Bottom line

    Stress is nothing new to people who work in the building industry, but the key to staying calm is finding ways to mitigate it. Regular exercise, massages, mindfulness, and exposure to cold are simple ways to stimulate your vagus nerve, improve your mental health, and enhance your overall sense of well-being.

    What’s more, improving your vagal tone can help with conditions like PTSD, depression, anxiety, and your overall cognitive function. It can even aid the body in enhancing your immune system and cardiovascular health. 

    Although the ways to stimulate your vagus nerve seem simple on the outside, they can greatly impact your body, physically and mentally.  

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