Under the Hard Hat

Tag: Health

  • The ins and outs of acupuncture—it’s not just for job-related pain

    The ins and outs of acupuncture—it’s not just for job-related pain

    Working in the construction industry, you know your job can come with intense mental and physical demands. Construction work often involves repetitive strain, joint pain, stress, and sleep disturbances. Acupuncture has become an increasingly popular choice for relieving these symptoms, and there’s proven data to support the efficacy of this ancient practice.

    Quick look

    • Acupuncture is a Chinese practice dating back over 2,000 years, used to treat pain and improve overall wellness.
    • This ancient practice involves using thin needles to stimulate specific points in the body, promoting balance and energy flow.
    • Acupuncture may help lessen physical pain, reduce stress and anxiety, and make it easier to fall asleep.
    • Speak with your doctor if you have a bleeding disorder or implants, take blood thinning medication, or are pregnant since these factors may make acupuncture a risky choice for you.

    The origins of acupuncture

    Acupuncture dates back to 2500 BC and is often credited to the Chinese Emperor Huangdi. References to acupuncture are often found in ancient Chinese medical texts. Acupuncture was initially used to address many health concerns, but it has continued to evolve over the centuries since. Today’s acupuncture practices have blended traditional wisdom and modern medical insights to create a trusted practice with science-backed benefits.

    What is acupuncture?

    Acupuncture is a Chinese medicine practice that involves inserting extremely thin needles into over 2000 specific body points aligned with energy channels, or meridians. Acupuncture practitioners believe these meridians carry life’s force energy, qi (pronounced “chee”). 

    How does acupuncture work?

    Acupuncture is based on the traditional Chinese medicine concept of Qi—energetic vitality that flows along the meridians in your body. There are 12 major meridians, each corresponding to different body organs or systems. When these pathways are blocked, Qi can’t move freely around the body, creating imbalances that lead to pain, discomfort, and disease. It’s believed that acupuncture can help release these blockages, which helps restore balance and energy flow throughout the body.

    Photo source: Rising Moon Tai Chi

    Acupuncture sessions can last up to an hour. Typically, the practitioner inserts the needles into the acupuncture points corresponding to your specific needs and then leaves them inserted. The needles are thin, so most people don’t find the process painful, and some even find it relaxing.

    Electro-stim acupuncture

    Electro-stim acupuncture is a modernized version of the traditional practice that involves attaching a mild electrical current to the acupuncture needles. This small current creates a tingling sensation and is often used to relieve muscle tightness, pain, and tension. The combination of Eastern medicine to address blocked energy and Western medicine to loosen tight muscles makes it an attractive choice for those with physically demanding jobs, like workers in the AEC space. 

    Alternatives to acupuncture needles

    If you have an aversion to needles, the thought of having several of them inserted in various points of your body might be unbelievably unappealing. Luckily, there are other ways to access some of the benefits of acupuncture. 

    • Heat (moxibustion) involves burning an herb called Artemisia vulgaris (or mugwort) and holding it close to the skin near acupuncture points. Moxibustion practitioners believe that the warmth helps stimulate the flow of Qi, as acupuncture does, so you can tap into its benefits without the needles.
    • Pressure (acupressure) involves firm pressure on acupuncture points to stimulate them without needles and help remove Qi blockages.
    • Friction involves rubbing specific points on the skin to encourage blood flow and Qi circulation.
    • Suction (cupping) uses cups made of glass or flexible silicone to create suction against the skin, which helps loosen the fascia, relieve muscle tension, and improve blood circulation.

    Dry needling vs. acupuncture

    Many people confuse dry needling with acupuncture. While the two practices share some similarities, they also have several notable differences. 

    In dry needling, thin needles are inserted into tight or painful muscle knots, called trigger points, to release muscle pain and tension. Dry needling is a Western medicine practice that focuses on muscular issues rather than the energetic flow of Qi addressed in acupuncture. 

    What are the benefits of acupuncture?

    Construction can be a significant cause of physical strain and mental stress. Acupuncture is a great option for anyone who wears a hard hat and has been shown to relieve everything from migraines to insomnia.

    Mental health

    Studies have shown that acupuncture can help reduce stress and anxiety, which can be helpful for those working in high-pressure environments like construction.

    Pain

    Studies have shown that acupuncture can be effective in relieving various types of pain, including back pain, osteoarthritis, and muscle soreness—common complaints among people working physically demanding jobs. Research has also proven that acupuncture is an effective treatment for chronic pain.

    Insomnia

    Can’t sleep? Acupuncture may help. Many people find that acupuncture helps improve sleep quality, and it can be particularly beneficial if you struggle with insomnia due to stress or physical discomfort. Studies have shown that acupuncture is an effective treatment for reducing insomnia.

    Rheumatoid arthritis

    Acupuncture can reduce pain and inflammation in those with rheumatoid arthritis (RA), providing a noninvasive option for managing symptoms. A meta-analysis of over 40 studies concluded that acupuncture is a helpful treatment for RA sufferers. 

    Migraines

    If you’ve ever suffered from migraine, you know that you’ll try just about anything to get rid of the headaches, nausea, brain fog, and postdrome hangovers—even if it involves getting stuck with needles. Luckily, acupuncture has been studied for its ability to treat migraine. In fact, one meta-analysis looked at over 3000 study participants and showed that acupuncture reduced migraine symptoms more than medication. 

    Who shouldn’t use acupuncture?

    Acupuncture has been studied extensively, and while it’s a helpful treatment for many different conditions, it isn’t safe for everyone. Avoid acupuncture or discuss it with your doctor if you have one or more of the following conditions.

    Bleeding disorders or a condition that requires you to take blood thinners: Acupuncture involves inserting needles into the skin, and while this is generally well-tolerated, there is still a risk of minor bleeding or bruising. If you have a bleeding disorder like hemophilia or you’re taking blood-thinning medications, you should approach acupuncture with caution.

    Pregnancy: Several acupuncture points are known for stimulating uterine contractions, so if you’re pregnant, you should talk to your doctor and let your acupuncture practitioner know before your appointment.

    Pacemakers: The electro-stimulation style of acupuncture might interfere with the function of pacemakers, so if you have one, you should avoid this type of acupuncture in favor of traditional acupuncture or a non-electrical version.

    Implants: If you have breast implants or any other body implant, you should not have acupuncture near the implant site. Let your practitioner know before your appointment, and discuss with your doctor to ensure the treatment is safe for you.

    Eastern medicine, global benefits

    Acupuncture can be an effective treatment for everything from muscle pain to insomnia. Those in construction experience a massive amount of physical and mental stress, and this adds up over time. Whether you believe in Qi or the science-backed benefits, acupuncture can help lessen the load and shift the needle towards better health.

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  • Top 10 supplements to boost energy levels for building professionals

    Top 10 supplements to boost energy levels for building professionals

    Adequate sleep, a healthy diet, and proper hydration provide our bodies with fuel to function at the primary level, but optimizing energy levels beyond the basics is critical to maximizing your performance on and off the job. Supplements like creatine, vitamin B12, iron, ginseng, and magnesium can help target the root causes of fatigue and increase energy levels to enhance your productivity.

    The heaviest hitters for energy

    Energy levels aren’t as simple as taking this and feeling better—endogenous energy production directly reflects how well your body utilizes nutrients. Still, external factors can also be significant contributors to low energy: 

    • Poor sleep: Poor sleep causes fatigue and excessive sleepiness throughout the day, preventing the ability to focus and complete tasks.
    • Stress: Stress causes your adrenal glands to work overtime, increasing cortisol output. Chronic overproduction of cortisol can increase feelings of fatigue and lead to the dreaded ‘adrenal fatigue.’
    • Poor diet or nutritional deficiencies: A high-fat and low-fiber diet affects digestion, and slow digestion zaps energy. Too much or little of certain foods or micronutrients can also impact metabolism and energy balance.
    • Alcohol: Alcohol can affect your energy by interfering with efficient sleep cycles, making you feel drowsy the next day.

    10 supplements to boost energy levels

    1. Ashwagandha

    Best for: Stress and anxiety relief

    Ashwagandha is an evergreen shrub native to India, Africa, and the Middle East. It is part of the nightshade family of herbs and is best known for having beneficial effects on anxiety, stress, and fatigue. Ashwagandha is classified as an adaptogen, a supplement that helps the body cope with stress. 

    Adaptogens increase the state of non-specific resistance to stress while lowering the sensitivity to stressors. Simply put, supplementing with adaptogens like ashwagandha can enhance your body’s ability to protect itself in the face of stressors, leading to a higher level of equilibrium (balance) than exhaustion.

    This herb also helps to improve blood sugar levels, support heart health, and improve cognition by supporting focus, memory, and some mental health conditions like OCD and depression. 

    2. B vitamins

    Best for: Boosting metabolism and brain function

    The B vitamins are a group of eight essential vitamins—thiamin, riboflavin, niacin, pantothenic acid, pyridoxine, biotin, folate, and cobalamin—necessary for energy metabolism. Optimal metabolic processes and energy metabolism ensure your body can adequately convert food into nutrients for energy production. These nutrients can be taken alone or as part of a B complex.

    Research shows that B vitamins support brain function and cell metabolism by supporting cellular energetic processes, exhibiting neuroprotective and antioxidative effects, and supporting neurotransmitter synthesis in the central nervous and peripheral nervous systems. They also help prevent infections and improve bodily functions like eyesight, appetite, nerve function, cardiovascular health, hormone production, and good cholesterol production. 

    3. Ginseng

    Best for: Lowering oxidative stress

    Ginseng is a powerful herb found in the roots of plants within the genus Panax and is commonly referred to as American ginseng, South China ginseng, and Korean ginseng. It has been shown to help naturally ease fatigue and increase energy levels.

    Some of ginseng’s benefits have been linked to its presence of polysaccharides and oligopeptides. These are said to lower stress and increase energy production by boosting antioxidant enzyme activity, supporting mitochondrial function, and reducing inflammation. 

    4. Iron

    Best for: Maintaining energy production and promoting muscle function

    Hemoglobin, an iron-rich protein found in red blood cells, transports oxygen throughout the body. Increasing your iron intake directly promotes the production of hemoglobin, which is essential for proper energy production. When iron levels are low, the body cannot efficiently carry oxygen to cells, leading to fatigue and reduced energy levels. 

    Proper blood flow promotes oxygenation of the muscles, allowing them to function correctly, especially during periods of increased physical activity. Adequate iron levels also ensure the brain gets the oxygen it needs to function. Iron deficiency anemia can develop without sufficient iron levels, leading to fatigue and shortness of breath. 

    5. Vitamin C

    Best for: Immune system support

    Vitamin C is a powerful antioxidant that can boost energy levels by decreasing inflammation and alleviating fatigue. It contains compounds that scavenge and neutralize harmful substances in your body, helping to prevent diseases associated with inflammation and oxidative damage. Villain C is also known to bolster energy levels, enhancing the absorption of non-heme iron from plant sources.

    6. Selenium

    Best for: Maintaining energy via thyroid health

    The body’s energy production relies on sufficient amounts of thyroid hormones. An improperly functioning thyroid—hypo- or hyperthyroidism—can lead to changes in energy levels. More specifically, hypothyroidism (an under-functioning thyroid) can leave people feeling tired, sluggish, and depressed. Selenium is one of a few minerals that play a big role in thyroid health by supporting the synthesis of thyroid hormones, protecting thyroid tissue, and maintaining the thyroid’s integrity.

    A steady production of your thyroid hormones is crucial for overall health. This will allow your metabolism to function optimally and stabilize your natural energy levels. 

    7. Creatine 

    Best for: Energy recovery during and after physical activity

    Creatine is one of the best supplements for “quick bursts” of energy. While you may not need maximum energy or power on-site during your day job, it can be a handy supplement for recovery if you plan to hit the gym after work. Creatine works by increasing your body’s phosphocreatine (PCr) stores, allowing for heightened production of adenosine triphosphate (ATP), the body’s primary energy source. Because your muscles require a large amount of ATP to fuel high-intensity exercise, boosting PCr stores directly boosts your body’s ability to produce energy.

    8. Vitamin B12

    Best for: Improving mental stamina, muscle function, and metabolism

    Vitamin B12 is another essential nutrient required for metabolism. Sufficient levels of vitamin B12 help the body metabolize carbohydrates, proteins, and fats, which are then converted into energy. Vitamin B12 is also involved in the production of red blood cells. When your body is B12 deficient, a condition known as pernicious anemia develops, meaning your organs and tissues aren’t getting an adequate supply of oxygen. Your energy levels can tank, leaving you feeling tired and weak.

    9. Magnesium

    Best for: Increasing overall energy levels

    One of magnesium’s primary functions is to convert carbohydrates, proteins, and fats into usable fuel for the body—i.e., it’s essential for nutrient metabolism. As a cofactor in more than 300 enzymatic reactions, magnesium is also required for nerve and muscle function, blood pressure, and blood sugar levels and supports the production of DNA. People who are magnesium deficient often notice symptoms of fatigue.

    Additionally, magnesium’s role in muscle and nerve function can support sleep, essential for energy levels and productivity. 

    10. CoQ10

    Best for: ATP production

    CoQ10 is a fat-soluble antioxidant that is essential for energy production. It’s a component of the electron transport chain (ETC) that produces adenosine triphosphate (ATP), the primary energy source for cells. As an antioxidant, CoQ10 also protects cells against oxidative damage and lipid peroxidation by reducing pro-oxidative compounds.

    Our body’s CoQ10 levels naturally decline with age, making supplementation (or consuming organ meats) vital to maintaining energy levels and overall health, especially in physically demanding industries like construction.

    How to choose the right supplement

    1. Consider your needs

    Before shopping around for supplements, it’s important to consider what you need in terms of supplement outcome and your current health status. Here are a few things to think about before shopping: 

    • Do I have any allergies or intolerances to be mindful of?
    • Do I have specific dietary restrictions that could restrict my supplement intake?
    • Are there any known illnesses I have that supplements could impact?
    • What, if anything, am I susceptible to which could create risks or side effects if I take supplements?

    2. Look at your dietary intake

    Your diet should offer the bulk of nutrients to support energy production, but in cases where more is needed, supplements can fill in the gaps. Take a week to track your diet and identify areas where you may be missing certain nutrients—don’t just go willy-nilly buying everything on this list.

    3. Choose quality

    Quality is everything when it comes time to shop—especially considering nutritional supplements are loosely regulated. Look for supplements from reputable brands that contain high-quality ingredients in their most bioavailable form. Also, consider supplements with recognized certifications:

    • Certified gluten-free
    • NSF
    • GMP 
    • USP
    • USDA organic
    • Non-GMO Project Verified
    • Certified vegan

    Check for certifications on the bottle, research the ingredient list, and dig into the reviews. If you’re unsure what to look for, speak to a nutritionist or healthcare professional. 

    4. Choose the correct form

    Supplements don’t only come via pill—there are several ways to reach your ideal intake levels. Common supplement intake forms include:

    • Pills
    • Softgels
    • Capsules
    • Powders
    • Tablets
    • Pre-mixed beverages 
    • Gummies
    • Tinctures

    5. Consult with your healthcare professional

    A health professional who can access your medical history will be able to help with these questions and any additional background information you need before you begin with supplements. 

    If you have any preexisting conditions or illnesses, a healthcare professional can advise on what supplements to take, in what form, and even which brand might be best for you. After you begin with supplements, monitor the effects and how you feel. From there, consult your doctor if you feel unwell in any regard. 

    Other hacks to support energy levels

    1. Get a good night’s sleep

    A good night’s sleep is the foundation for a productive and energetic day. Here are some tips to optimize sleep: 

    • Maintain a cool temperature in your bedroom—between 60 to 67°F (15 to 19°C)
    • Reduce screentime 2-3 hours before bed
    • Invest in blackout curtains/shades or a sleep mask for complete darkness
    • Avoid alcohol and caffeine 6-8 hours before bed
    • Be consistent with your bedtime schedule, even on weekends

    2. Reduce stress levels

    Stress significantly contributes to energy levels and can interfere with sleep and productivity. You can maintain consistent energy by actively practicing activities that reduce stress. Here are some simple things you could engage in:

    • Try meditation or other mindfulness activities to calm the nervous system
    • Test out aromatherapy as a form of stress reduction
    • Build a habit of journaling to relieve mental stress
    • Invest in natural sleep supplements

    3. Get outside in nature

    Another way to promote healthy energy and reduce stress is to spend quality time outside. Fresh air promotes good sleep hygiene, and exercising regularly by moving your body outside is a great way to restore energy. 

    Forest bathing is another excellent option. It is a hybrid of meditation and nature walking with therapeutic benefits for alertness and energy. 

    Bottom line

    Finding ways to gain energy doesn’t have to be complicated. By speaking with a healthcare professional, considering your needs, and identifying which lifestyle choices may affect your energy levels, you can choose a supplement to help you get on track. 

    B vitamins, selenium, CoQ10, and ashwagandha are all great options for tackling fatigue, increasing focus, and boosting productivity on and off the job site. But before delving into a whack of supplements for energy, research, choose a reputable brand, and pick the proper intake form. 

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  • Detoxification is important for overall health—here are 8 herbs contractors can use to support it

    Detoxification is important for overall health—here are 8 herbs contractors can use to support it

    The word “detox” is often associated with green juice cleanses and gimmicky laxative products. Our bodies are naturally designed to handle the elimination of bodily toxins, but sometimes processes slow or get stuck. Luckily, “cleanses” and “detox pills” don’t need to be in your repertoire. Burdock root, milk thistle, nettle, and dandelion are natural and effective herbs for detoxification that can safely support your body in eliminating toxins.

    The importance of occasional detoxification

    People often think of detoxing as an answer to the pressures of diet culture and general over-indulgence; it’s a quick fix after nutritional “misbehaving.” 

    Instead of using synthetic detoxification products or binging on juice cleanses that don’t actually support your body’s natural detoxification processes, turn to herbs. Herbal supplements can safely guide our natural processes and support the body’s detoxification pathways. An occasional detox is vital to flush out toxins and ensure the body’s elimination pathways work optimally. Herbalists utilize these methods as an alternative to harsh detoxes that are made to purge and deplete your body of nutrients. 

    Detoxing via herbs is essential in supporting the function of our skin, liver, digestive tract, kidneys, and lymphatic system. These herbs are left as unprocessed as possible, supporting these organs to keep working as intended. These herbs can also help with inflammation, skin health, and liver support.

    Note: Herbal supplements are not intended to serve as a sole method for detoxification. Healthy lifestyle habits like a clean diet, regular exercise, and sleep support your body’s detoxification efforts.

    Top 8 herbs for detoxification

    1. Dandelion 

    Many people know dandelion (Taraxacum Officinale) as a pesky weed, but its powerful properties make it one of the best herbs for detoxification. Dandelion is particularly effective in detoxing the liver via its strong diuretic and detoxifying actions, making it an excellent choice for cleansing toxins from the body. By boosting bile production, it helps detox the liver, gallbladder, kidneys, and blood and also regulates bowel motions.

    • The science: A 2021 study shows that dandelion can protect your liver from the stress from oxidative stress and damage caused by free radicals. The protection measured in participants aids in liver function and helps protect against constant toxin exposure. 
    • How to incorporate it into your routine: Dandelion roots, leaves, and stems can all be used. Add dandelion to your diet via dried root, tea, or dandelion greens to your salads. 
    • Precautions: Dandelion could increase stomach acid and cause heartburn in some users. People with gallstones, gallbladder issues, or kidney problems should consult a professional before consumption. 

    2. Cilantro

    Cilantro is commonly found in foods like salsa or tacos, but aside from being a delicious garnish, it also acts as a detoxifier for heavy metals that enter the body. 

    • The science: Cilantro naturally detoxifies by chelating heavy metals in the tissues and making them soluble. This process allows the body to flush them out more easily, ridding them of their harmful effects. 
    • How to incorporate it into your routine: Add cilantro to smoothies, salads, and burritos for freshness and detox benefits. You can also try cilantro extract. 
    • Precaution: People with low blood sugar should be mindful of their cilantro intake. Cilantro contains enzymes that lower blood sugar, so it should be eaten in moderation if you have a blood sugar sensitivity.

    Note: Toxicity from heavy metals is increasingly becoming a concern. Contaminated food, water, environmental pollutants, and other personal products could put you at risk for heavy metal exposure. Some metals, like lead, mercury, and aluminum, can accumulate in your body and increase health risks. 

    3. Milk thistle

    Milk thistle is another herb used to promote liver detoxification. Thanks to its active compound, silymarin, it acts as a barrier for substances that often damage the liver, such as alcohol, medications, and pollutants. 

    • The science: Silymarin is a potent antioxidant that has been extensively researched for its protective properties. It strengthens the walls of the liver, making it more difficult for harmful substances to penetrate. A 2000 evidence report shows that milk thistle also promotes liver healing. It repairs damaged cells and encourages the growth of new liver cells after damage occurs. 
    • How to incorporate it into your routine: Milk thistle is often taken in tablet form, but you can also add milk thistle tincture to your tea. 
    • Precautions: Keep in mind that milk thistle puts you at risk of gastrointestinal problems like bloating, flatulence, nausea, and a general change in bowel routine. It could also cause headaches or skin reactions if used topically. 

    4. Turmeric

    Perhaps one of the most common additions to an herbal list, turmeric is a root that’s part of the ginger family and has many powerful health-promoting properties. The main component, curcumin, is an effective phytochemical that gives it a bright yellow color and stimulates bile production by the gallbladder. Bile eliminates toxins and rejuvenates cells in the liver that break down harmful substances. 

    • The science: Curcumin is known for its antioxidative and anti-inflammatory properties. Some research suggests it may support the detoxification of carcinogens.
    • How to incorporate it into your routine: Turmeric can be used in grains, soups, eggs, pasta, beans, and many sautés and stir-fries. To get the maximum health benefit, you need more than a pinch of turmeric, so use it generously in your cooking or opt for a tablet.
    • Precautions: Turmeric is generally safe, but when taken in large doses in capsules and pills, it can cause stomach ulcers or diarrhea. If you have kidney disease, gallstones, bleeding, or immune disorders, consult your doctor before increasing your turmeric intake. 

    5. Burdock root

    Burdock root (Arctium lappa) is another potent herb used as a blood purifier. It assists the body in eliminating toxins in numerous ways. It has anti-inflammatory, antioxidant, and antibacterial effects and contains phenolic acids, quercetin, and luteolin—all powerful antioxidants.

    • The science: Research shows that burdock root can unleash stored toxins in the body. When the liver processes toxins and begins removal, burdock spurs the process. It also aids your body in toxic removal via urine. Burdock root also has anti-inflammatory and antibacterial properties.
    • How to incorporate it into your routine: You can increase your burdock root intake via tea or by adding fresh burdock root to stews and soups. 
    • Precautions: If you have allergies or sensitivities, taking burdock root can cause dehydration, temporary bloating, and irritation. 

    6. Red clover

    Red clover is an equally gentle and powerful herb known for boosting blood circulation and improving your body’s natural toxin elimination pathways. 

    • The science: Red clover increases efficient blood flow to transport toxins to the liver and kidneys. It also improves the lymphatic system, which moves lymph (a fluid containing toxins) throughout the body for elimination. By encouraging adequate lymphatic drainage, red clover helps lower the strain on other detoxification routes in the body. A 2021 study also found that clover can effectively relieve inflammatory menopausal symptoms like hot flashes. 
    • How to incorporate it into your routine: Red clover can be used as a tincture or capsule but is most often consumed through tea. 
    • Precautions: Side effects could include nausea, rash, and headaches.

    7. Stinging nettle

    Like dandelion, the stinging nettle is most commonly regarded as a weed. In reality, nettle can support skin health, joint health, and many other body parts. 

    • The science: Nettle is studied widely and found to have anti-inflammatory, antioxidant, antiproliferative, anti-infectious, hypotensive, and anti-ulcer properties. Stinging nettle is known as the mother of spring tonics, and the leaves topical application can provide physical benefits like improved joint health.
    • How to incorporate it into your routine: You can eat the herb in curry or soup or apply it topically. 
    • Precautions: However, you should avoid stinging nettle if you are pregnant, breastfeeding, diabetic, or have skin sensitivities.

    8. Schisandra

    Schisandra is a berry commonly known as the “five-flavor fruit” or wǔ wèi zi. According to traditional Chinese medicine, it’s the only fruit with all five tastes: sweet, sour, salty, pungent, and bitter. It’s commonly used to treat liver conditions and stomach disorders and as a tonic to improve vitality.

    • The science: Each taste has a corresponding therapeutic benefit, and as a whole, it is said to replenish the body’s vital energy. Extensive research also illustrates its liver-supporting properties. A 2019 study also reveals Schisandra as an anti-diabetic and anti-cancer herb.
    • How to incorporate it into your routine: Mix the dried fruit extract in water to create a tincture, or consume up to 3 grams of the berry daily.
    • Precautions: Avoid consuming shisandra if you’re pregnant or breastfeeding. It’s said to stimulate the uterus, and the evidence of whether or not it affects your breastmilk is inconclusive. You should also avoid Schisandra if you have GERD, peptic ulcers, or increased pressure in the brain.

    Other ways to support detoxification

    Herbs for detoxification are just one way to support your body’s natural processes. Here are some other methods to incorporate regularly to support your body’s abilities to cleanse and restore balance.

    • Step in the sauna: Sauna detoxification is an effective way to rid the body of toxins. Encouraging sweat production is also said to be good for your immune system, improve your skin, and encourage your organs to release toxins.
    • Sweat: Physical exercise encourages detoxification through sweating and promotes kidney and liver health. It supports the body’s natural defense processes and stimulates regular lymphatic system function.
    • Eat well: Eating a balanced diet high in vitamins and minerals and including foods rich in peptides and prebiotics helps keep your detoxification systems working optimally. Key foods to aid detoxification include leafy greens, cruciferous vegetables, tomatoes, berries, and prebiotic-rich foods like artichokes and tomatoes.
    • Hydrate: Proper hydration is one of the most crucial steps for encouraging regular detoxification. Drinking plenty of water promotes healthy organ function and allows your body to detox naturally.

    Bottom line

    Detoxification doesn’t have to be the drastic process people know it to be. There are ways to promote a reasonable detox via herbs that don’t require gimmicks, tricks, or unnecessary force on the body. Talk to your healthcare provider about how herbs like red clover, dandelion, milk thistle, and stinging nettle could improve your body’s natural detoxification processes. You’ll feel lighter and more energetic, and you’ll be doing your body a favor. 

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  • Unlock the secret to healthy aging in construction with vitamin D

    Unlock the secret to healthy aging in construction with vitamin D

    Life takes its toll on everyone, but for those working in environments filled with harsh chemicals, pollutants, and stress, the effects of aging can hit harder and faster. While there’s no magic solution to stop the clock, the right nutrients can change how you look and feel as the years pass. Vitamin D is a powerhouse for keeping your body resilient, your mind sharp, and your aging process on the right track.

    Quick look

    • Vitamin D helps regulate inflammation, boost immunity, and combat oxidative stress, slowing the aging process at the cellular level.
    • Exposure to toxins, pollutants, and physical stress accelerates aging, making adequate vitamin D levels critical for maintaining resilience and health.
    • Vitamin D supports bone density, muscle strength, and cellular repair, while deficiency can lead to fatigue, weakened immunity, and accelerated aging.
    • Safe sun exposure, vitamin-rich foods like fatty fish, fortified milk, and supplements can help maintain optimal levels and support long-term vitality.

    What is vitamin D?

    Vitamin D is a fat-soluble vitamin that keeps your body strong and functioning at its best. Known as the “sunshine vitamin,” it’s primarily produced in your skin when exposed to sunlight, but it’s also found in certain foods and supplements. While many associate vitamin D with mood regulation and bone health, its impact extends far beyond that.

    This nutrient is vital in maintaining immune function, muscle strength, and cellular repair. It’s involved in critical processes that keep your body running smoothly, making it essential for health and vitality.

    Why it matters

    As we age, oxidative stress and inflammation become more pronounced, contributing to everything from joint stiffness to visible signs of aging like wrinkles and dull skin. Vitamin D is your body’s secret weapon against these processes. It helps reduce inflammation, protects cells from oxidative damage, and keeps your immune system strong—all of which can slow down aging.

    For men and women working in physically demanding jobs or environments with high exposure to toxins and pollutants, vitamin D’s protective properties are even more crucial. It helps buffer the body from these external stressors, ensuring you stay healthier and more resilient as the years go by.

    The aging process

    Aging is more than just getting wrinkles or feeling stiffer in the mornings—it’s a complex process that starts at the cellular level. Over time, your cells accumulate damage from everyday wear and tear. Key culprits include oxidative stress, where harmful molecules called free radicals attack your cells, and DNA damage disrupts how your body repairs and regenerates itself.

    Cellular aging and oxidative stress

    Cells naturally age as they divide and replicate. However, oxidative stress speeds up this process, leading to earlier signs of aging and an increased risk of age-related diseases. Think of it like rust forming on a piece of metal—without the proper protection, the damage compounds over time, affecting everything from your skin to your heart.

    External factors that accelerate aging

    While aging is inevitable, certain external factors can put your body on the fast track:

    • Toxins and pollutants: Frequent exposure to chemicals, heavy metals, and other pollutants in industries like manufacturing or construction can overwhelm your detoxification systems and your body’s ability to repair itself.
    • UV rays: Long hours working outdoors without proper sun protection lead to skin damage and oxidative stress, contributing to premature wrinkles and a higher risk of skin cancer.
    • Environmental pollutants: Airborne particles, smog, and even some worksite materials can cause inflammation and oxidative damage, further accelerating the aging process.

    Aging in the trades

    Men and women in trade industries face these aging accelerators every day. Whether handling industrial materials, working under the sun, or dealing with air quality issues, external stressors constantly attack their bodies. Without proper care, these factors can add up quickly, leading to visible and internal signs of aging earlier than expected. Taking proactive steps—like ensuring you get enough vitamin D—can be a game-changer in offsetting these challenges.

    Vitamin D’s role in aging

    Vitamin D isn’t just a feel-good vitamin—it’s a powerful ally in slowing aging and keeping your body strong as the years go by. Here’s how it works its magic:

    Regulating inflammation and immune response

    Chronic inflammation is one of the biggest drivers of aging and age-related diseases. Vitamin D acts as a regulator, helping to keep inflammation in check by modulating your immune system. This reduces the risk of conditions like arthritis, heart disease, and even cognitive decline, all linked to prolonged inflammation. This regulation is vital for anyone exposed to environmental stressors in protecting the body from long-term damage.

    Preserving bone density and preventing frailty

    Your bones naturally lose density as you age, making them more prone to fractures and weakness. Vitamin D is crucial for calcium absorption, ensuring your bones stay strong and resilient. For those working in physically demanding industries, maintaining bone health is especially important to prevent injuries and keep you moving with confidence. For women who have gone through menopause, this need becomes even greater.

    Slowing down cellular aging

    At the cellular level, vitamin D helps combat the processes that accelerate aging. It supports the repair of damaged DNA, reduces oxidative stress, and promotes cellular regeneration. These effects combine to slow the biological clock, keeping your body functioning at its best.

    Anti-inflammatory properties

    Chronic inflammation is one of the central drivers of aging and age-related diseases. Studies reveal that vitamin D can inhibit the production of pro-inflammatory cytokines while promoting anti-inflammatory pathways. This dual action helps reduce systemic inflammation, contributing to conditions like arthritis, cardiovascular disease, and cognitive decline. For individuals in physically demanding or toxin-heavy industries, this anti-inflammatory effect is especially beneficial in mitigating the long-term impacts of workplace stressors on the body.

    Protecting telomeres

    Telomeres are protective caps at the ends of chromosomes that naturally shorten as you age. Shorter telomeres are linked to cellular aging, increased disease risk, and reduced lifespan. Vitamin D plays a role in preserving telomere length by reducing oxidative stress and promoting cellular repair mechanisms. Research has shown that individuals with higher vitamin D levels often exhibit longer telomeres, suggesting that this vitamin can act as a biological shield against premature aging.

    Cellular rejuvenation

    Aging cells accumulate damage over time, leading to dysfunction and slower repair processes. Vitamin D supports cellular rejuvenation through its role in autophagy—a process where the body clears out damaged cells and replaces them with healthier ones. This not only reduces oxidative damage but also helps maintain efficient cellular function. By promoting this natural “clean-up” process, vitamin D helps delay the physical and functional signs of aging.

    Vitamin D deficiency

    Vitamin D deficiency is a silent epidemic affecting millions of people worldwide. For individuals with limited sun exposure—like those working long hours indoors or in northern climates—deficiency rates are even higher. This lack of vitamin D can have significant consequences for overall health and accelerate the aging process.

    Globally, over 1 billion people are estimated to be vitamin D deficient, with approximately 35-50% of adults falling below adequate levels. In industries like construction, manufacturing, or transportation, where workers may spend long hours covered in protective clothing or working in shaded environments, vitamin D levels can be particularly low. A lack of sunlight exposure is a primary culprit, leaving many at risk for health issues that may worsen with age.

    Signs and symptoms

    Vitamin D deficiency doesn’t always present obvious symptoms, but over time, it can lead to:

    • Fatigue: Persistent low energy and tiredness, even after rest.
    • Muscle weakness: Difficulty maintaining strength or recovering after physical work.
    • Depression: Low vitamin D levels are strongly linked to mood disorders and seasonal affective disorder.
    • Weakened immunity: Frequent colds, flu, or infections due to reduced immune function.
    • Accelerated aging: Increased inflammation, oxidative stress, and bone density loss.

    For individuals exposed to physical and environmental stressors, these symptoms can have a compounding effect on their overall health and well-being.

    How much vitamin D do you need?

    The recommended daily intake (RDI) for vitamin D varies by age and individual needs:

    • Infants (0–12 months): 400 IU
    • Children (1–18 years): 600 IU
    • Adults (19–70 years): 600 IU
    • Older Adults (71+ years): 800 IU

    People with darker skin, limited sun exposure, or certain medical conditions may require higher doses to maintain optimal levels.

    Safe upper limits

    While vitamin D is essential, too much can lead to toxicity. The safe upper limit for most adults is 4,000 IU per day, but always consult a healthcare provider before taking higher doses. Regular blood tests can help determine if you need supplements and how much to take.

    Addressing a vitamin D deficiency early can significantly improve energy levels, immune health, and overall resilience, helping you age more gracefully and maintain peak performance at work and in life.

    Get more vitamin D

    Maintaining adequate vitamin D levels doesn’t have to be complicated. Whether through sunlight, diet, or supplements, there are plenty of ways to ensure your body gets the support it needs.

    Sunlight

    The simplest and most natural way to get vitamin D is through exposure to sunlight. When your skin is exposed to UVB rays, it produces vitamin D naturally. Here are a few tips for safe and effective sun exposure:

    • Spend 10–30 minutes in direct sunlight a few times a week, depending on your skin tone and location. Lighter skin produces vitamin D faster than darker skin.
    • Focus on peak times—typically between 10 am and 2 pm—when UVB rays are strongest, but limit overexposure to avoid sunburn.
    • Apply sunscreen after the initial exposure to protect your skin while allowing for vitamin D production.
    • For trade workers, taking outdoor breaks or scheduling tasks that allow for some sun exposure can help boost levels without disrupting the workday.

    Diet

    Certain foods can also help you meet your vitamin D needs. Including these in your meals can make a significant difference:

    • Fatty fish: Salmon, mackerel, tuna, anchovies, and sardines are excellent natural sources of vitamin D.
    • Eggs: Specifically, the yolks contain a good amount of vitamin D.
    • Fortified foods: Milk, orange juice, cereals, and plant-based milk alternatives often have added vitamin D.
    • Cod liver oil: This is a triple-benefit superfood packed with vitamin D, omega-3 fatty acids, and vitamin A. A single tablespoon can provide more than 100% of your daily vitamin D requirement.

    Supplements

    If you struggle to get enough vitamin D from sunlight and diet, supplements are a convenient option:

    • Types of Vitamin D:
      • D2 (ergocalciferol): Plant-based and commonly used in fortified foods, but less effective at raising blood levels.
      • D3 (cholecalciferol): Derived from animal sources or lichen (vegan options available) and better at boosting vitamin D levels.
    • When to supplement: Consider supplements if you live in a region with limited sunlight, have darker skin, or are at high risk of deficiency due to your work environment.
    • Dosage: Consult a healthcare provider for personalized recommendations. Generally, 1,000–2,000 IU daily is safe for most adults, but higher doses may be necessary for those with confirmed deficiencies.

    Bottom line

    Aging gracefully isn’t about turning back the clock—it’s about taking proactive steps to support your body through the years. For men and women in trade industries, where exposure to toxins, pollutants, and physical stressors can accelerate aging, vitamin D becomes even more essential. It helps combat inflammation, protects your cells, and supports overall health, giving you the tools to stay resilient against the effects of time and harsh working conditions.

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  • Can aromatherapy really help you relax after a hard day on the job?

    Can aromatherapy really help you relax after a hard day on the job?

    Aromatherapy and essential oils for wellness have always had a negative reputation despite centuries of use in cultures worldwide. However, as science and research progress, they further confirm aromatherapy’s concrete benefits, such as supporting sleep, inducing relaxation, and reducing anxiety. Some of the best essential oils to help you relax include orange, ylang-ylang, and sandalwood.

    What is aromatherapy? 

    Aromatherapy is a holistic therapy that affects the body as a whole—physically, mentally, emotionally, and spiritually. However, the effects of essential oils will vary based on the individual’s constitution and the oil used. 

    There are multiple ways to practice aromatherapy. Most people choose to seek out a professional or practice at home under the expert advice of a professional. In many cases, aromatherapy can improve mental health or relieve illness symptoms and typically increase general well-being. 

    How do you practice aromatherapy?

    As with most medications (conventional or alternative), different essential oils have different use methods. Here are the most common ways you can practice aromatherapy: 

    • Inhalation
    • Topical application
    • Diffusion
    • In a carrier lotion or liquid
    • In bath salts
    • In a facial steamer
    • In face masks
    • Added to a hot or cold compresses

    How aromatherapy works 

    There are two ways to use aromatherapy. The most common is inhalation, like from a diffuser or steamer. When essential oils are gently inhaled, specific molecules activate the gastrointestinal, respiratory, or olfactory senses, depending on the specific route of activation. When your olfactory senses are stimulated, it kickstarts changes in your pulse rate, blood pressure, pupil dilation, muscle tension, blood flow, and body temperature. 

    The second pathway for aromatherapy is topical application. In this method, the oils are applied directly to the skin and absorbed, traveling to the upper and lower respiratory tract. Application to the skin can also trigger your olfactory stimulation, giving you the same physiological response as inhalation. 

    How aromatherapy affects the body

    Now that we understand how essential oil use and aromatherapy work, we can explore their specific effects on the body. 

    1. When inhaled, aromatherapy activates the smell receptors in the nose, which fire messages to the brain via the nervous system. 
    2. From there, the amygdala triggers an emotional response, and the hippocampus retrieves and creates memories.
    3. The essential oils affect your limbic system, which impacts memory, thoughts, feelings, and emotions.
    4. These molecules travel to your blood vessels, bloodstream, tissues, and organs.
    5. Aromatherapy can also stimulate the hypothalamus, which triggers the brain to release chemicals like serotonin to make you feel good. 
    6. Topical applications, in particular, can reduce a user’s perceived stressors, increase communication, and boost overall healing. 

    Can aromatherapy reduce stress? 

    Aromatherapy can reduce stress in a few ways, depending on the oil and application and the individual’s stress. Here are a few common areas in which many popular oils can help: 

    • Supporting better sleep: A 2017 study on the effects of aromatherapy on ICU patients’ stress and sleep quality found that lavender alleviated stress and improved sleep quality in just 2 days of treatment. 
    • Induces relaxation: Another study on the effects of lavender on pain found that menstrual pain levels were significantly different between the control and treatment groups, and the effects continued two months after the intervention ended.
    • Relieves anxiety: Studies have also shown that aromatherapy via massage and inhalation can help reduce anxiety in people put under anxiety-inducing scenarios, such as surgeries. 
    • Boosts mood: Studies show that aromatherapy massage can reduce depressive symptoms. One study also found positive results in patients experiencing post-partum depression. 

    Best essential oils for stress relief 

    Essential oilAction
    BergamotIncreases positivity through gentle inhalation
    JasmineEncourages positive emotions and peace
    OrangeAnti-anxiety properties and increases alertness
    SandalwoodIncreases peace and mental focus
    Ylang YlangReduces blood pressure and increases relaxation
    LavenderSoothes the nervous system and regulates emotions

    Who shouldn’t do aromatherapy?

    While aromatherapy has many proven health benefits, it may not be for everyone. It should be avoided by people with a history of lung and respiratory issues unless approved by a licensed healthcare professional. People with asthma and COPD should not do aromatherapy, as the inhalation could irritate the respiratory tract. 

    Certain essential oils could also cause an allergic response in some users, so it’s important to be aware of allergies before using them.

    To approach aromatherapy in the safest way possible, use these precautions.

    • Consult a healthcare professional who knows your medical history.
    • Follow the manufacturer’s instructions on your diffuser, and diffuse the oils properly. 
    • If you choose a topical application, perform a patch test to monitor your skin’s reaction in a controlled way.
    • Always mix oils into a carrier oil before applying topically to avoid adverse reactions.
    • Observe your body’s responses to aromatherapy and adjust accordingly. If you observe any adverse reactions, discontinue your aromatherapy practice and consult your healthcare provider. 

    Bottom line

    Science and research continue to be on the upswing regarding aromatherapy. This low-risk holistic approach could dramatically improve your mood in the short term and your mental health in the long term. So, if you’re struggling with stress, seek out an aromatherapist—take a chance at reducing stress in an accessible, effective, and completely natural way.

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  • How omega-3s can protect your skin on the job: A guide for construction professionals

    How omega-3s can protect your skin on the job: A guide for construction professionals

    Itchy, red, and irritated skin is a common challenge for those working in construction, especially with exposure to harsh weather and rough materials on-site. While these symptoms are often triggered by environmental factors, a lack of essential nutrients—especially omega-3 fatty acids—might be a hidden cause. Adding omega-3s to your diet could be a powerful tool for strengthening your skin against environmental damage and managing dry skin symptoms.

    Quick look

    • Omega-3s—mainly EPA and DHA—play a key role in skin health, yet over two-thirds of U.S. adults and 95% of children don’t get enough.
    • Harsh weather, protective gear, and chemical exposure dry out skin, while dehydration and nutrient deficiencies further weaken it.
    • Boosting omega-3 intake helps reduce inflammation, strengthens the skin barrier, protects against UV rays, and reinforces skin against environmental damage.
    • Add omega-3s to your diet through fatty fish, plant-based sources, and supplements to maintain healthier, more resilient skin on the job.

    The facts on omega-3 fatty acids

    Omega-3 fatty acids are essential fats with powerful health benefits, especially for people working in high-stress, physically demanding environments like construction, engineering, or architecture. These fatty acids are primarily found in certain plant oils and fish, with key types including alpha-linolenic acid (ALA), eicosapentaenoic acid (EPA), and docosahexaenoic acid (DHA). Each type serves specific functions in the body, but EPA and DHA, in particular, are the most powerful for helping to heal the skin.

    Unfortunately, most people in the U.S. consume far below the recommended levels of these fats. For instance, a report revealed that over two-thirds of U.S. adults and 95% of children have insufficient blood levels of EPA, DHA, and other omega-3s. Studies show that a deficiency in omega-3s can lead to dry, scaly skin—a symptom of essential fatty acid deficiency. For construction professionals, this lack of omega-3s can leave skin more vulnerable, especially when protective gear and environmental exposure add to the daily wear and tear.

    What causes dry and irritated skin?

    While environmental exposure is a common factor in dry and irritated skin, several other issues might be involved. Before making changes, it’s important to evaluate all of these factors and determine which ones are more likely to contribute to dry skin. 

    External factors

    • Harsh weather conditions: Working outdoors in cold, windy, or low-humidity environments can strip moisture from the skin. These conditions pull water from the outer layer of the skin, leaving it dry and vulnerable.
    • Protective gear: While essential for safety, gear like gloves, helmets, and masks can trap sweat and create friction. This repetitive rubbing can irritate the skin, weakening its natural barrier and making it more susceptible to dryness.
    • Heat sources: Central heating, wood-burning stoves, and space heaters reduce humidity levels, which can dry out the air and, consequently, your skin.
    • Frequent bathing or scrubbing: Taking long, hot showers or scrubbing the skin excessively removes natural oils that help retain moisture. Bathing more than once daily can worsen dryness by washing away the skin’s protective oils.
    • Harsh soaps and detergents: Many popular soaps, shampoos, and detergents strip the skin of moisture because they’re formulated to remove oil. Using these products regularly can leave the skin dry and irritated.
    • Chemical contact: Construction professionals who work with cement, adhesives, or other harsh materials are at a higher risk of developing dry skin. These substances can erode the skin’s natural barrier, leading to water loss and increased sensitivity.

    Internal factors

    • Nutritional deficiencies: A lack of essential nutrients, particularly omega-3 fatty acids, weakens the skin’s resilience. 
    • Dehydration: When the body doesn’t get enough water, the skin loses moisture, leading to a tight, uncomfortable feeling. This is especially important for people working in labor-intensive environments where hydration is key.
    • Aging: As we age, the skin produces less oil, reducing its ability to retain moisture. For professionals over 40, this natural oil reduction can make dry skin a recurring problem.
    • Medical treatments and conditions: Certain treatments, like cancer therapy or dialysis, and health conditions, including hypothyroidism and diabetes, can cause dry skin. 

    How adding more omega-3s to your diet can help your skin

    For construction professionals who face constant exposure to harsh environments, omega-3 fatty acids offer a variety of skin benefits that can make a noticeable difference. Here’s how these essential fats help protect and heal your skin.

    1. Reduce redness and inflammation

    Several studies show that EPA and DHA, the primary omega-3s found in fish, are critical in reducing inflammation. They help build cell membranes, making the skin less susceptible to issues like redness and dryness that can be aggravated by cold weather and contact with abrasive materials. In addition, increased membrane content of EPA and DHA helps produce compounds called resolvins. Resolvins are the messengers that help calm inflammation and actively support the body’s healing and recovery process.

    2. Enhance skin barrier

    The skin is your body’s largest organ, constantly exposed to various environmental stressors. Omega-3s strengthen the skin’s natural barrier, which keeps moisture and harmful elements out. A stronger barrier means your skin is better protected from external damage and irritation. 

    3. Protect against UV rays

    For those who spend long hours in the sun, omega-3s offer another advantage: they help protect the skin from UV damage. While they’re no substitute for sunscreen, these fatty acids support the skin’s natural defenses against UV rays, which is particularly valuable for people who work outside and are exposed to sunlight regularly.

    4. Strengthen skin against environmental damage

    Construction sites expose workers to dust, chemicals, and harsh weather. Omega-3s strengthen the skin’s structure, helping it withstand environmental damage. This reinforcement can make a noticeable difference, especially for those who handle materials that can be abrasive or irritate the skin. Adding more omega-3s to your diet gives your skin the tools it needs to recover faster from exposure to harsh conditions.

    5. Promote wound healing and tissue repair

    Construction professionals are no strangers to scrapes, cuts, and abrasions. Omega-3s play an important role in wound healing by enhancing collagen production—an essential protein in skin structure and healing. Studies indicate that omega-3s support faster healing and may even reduce the risk of scarring by promoting smoother skin regeneration. 

    6. Regulate oil production

    While omega-3s are often highlighted for their anti-inflammatory properties, they also play a role in balancing oil production in the skin. This can benefit those with oily or combination skin types, as omega-3s help regulate sebum production. By balancing oil levels, omega-3s keep the skin hydrated without clogging pores, reducing the risk of breakouts resulting from working in dirty or humid conditions.

    7. Support skin elasticity and firmness

    Omega-3s contribute to maintaining skin elasticity and firmness by supporting the structural integrity of cell membranes. This is especially important for aging construction professionals, as maintaining skin elasticity can help combat the natural sagging and wrinkling that comes with age and repetitive sun exposure.

    8. Reduce skin conditions like eczema and psoriasis

    For construction workers prone to skin conditions like eczema or psoriasis, omega-3s can provide targeted benefits. These fatty acids have been shown to help manage flare-ups and reduce symptoms by minimizing inflammatory processes in the skin. This can offer relief for individuals who find that stress, environmental irritants, and even sweat exacerbate these conditions.

    How to incorporate more omega-3s into your diet

    Adding omega-3s to your diet can be done through food choices and supplements, each providing unique benefits for skin health and overall wellness. Here’s how you can boost your intake.

    Food sources

    Incorporating omega-3-rich foods into your meals enhances skin health and contributes to heart, brain, and joint health. Natural sources of omega-3s can be easily added to your daily routine.

    • Eat fatty fish: Aim for at least two servings per week of fatty fish like salmon, mackerel, sardines, and herring. These fish are rich in EPA and DHA and offer other nutrients like vitamin D and selenium. Look for wild-caught fish and seafood whenever possible to avoid toxins.
    • Add plant-based sources: Include foods like flaxseeds, chia seeds, walnuts, and hemp seeds. These are high in ALA, a type of omega-3 fatty acid. Add ground flaxseeds or chia seeds to cereals, smoothies, or salads.
    • Use omega-3-rich oils: Flaxseed oil is a great substitute in meals when used raw but has a low smoke point, making it unsuitable for cooking. It’s a good source of ALA and can easily be added to salad dressings, smoothies, or drizzled over cooked vegetables.
    • Look for fortified foods: Some products, such as certain brands of eggs, yogurt, juices, milk, and soy beverages, are fortified with omega-3s. Check labels to find these options and incorporate them into your diet as convenient sources of omega-3s.

    Supplements

    Supplements offer a reliable and concentrated source of omega-3 for those who find it challenging to meet their needs through diet alone. They are especially beneficial for people with higher omega-3 requirements or dietary restrictions. However, consult with a healthcare provider prior to taking any supplement, especially if you have underlying health conditions.

    • Fish oil: One of the most common sources of omega-3s, providing EPA and DHA. Standard doses range from 1,000 mg to 2,000 mg per day. 
    • Krill oil: Contains omega-3s in a form that some research suggests may be more easily absorbed by the body. Krill oil often has fewer side effects than fish oil, such as a reduced likelihood of a “fishy” aftertaste.
    • Algal oil: A vegetarian and vegan-friendly option derived from algae, which provides DHA and lower amounts of EPA. Algal oil is a good alternative for those who avoid fish but still want a reliable source of omega-3s.
    • Cod liver oil: A source of omega-3s that also contains vitamins A and D. Be mindful of vitamin A intake, as it can reach toxic levels if consumed in large amounts.
    • Flaxseed oil: Rich in ALA, it’s a good plant-based option for those looking to increase omega-3 intake without consuming fish. It’s not as effective for raising EPA and DHA levels, but it’s beneficial for those who prefer plant-based sources.

    Bottom line

    Omega-3s play a powerful role in maintaining healthy, resilient skin—especially for those exposed to harsh environments or daily physical demands. Whether you’re looking to reduce redness, strengthen your skin barrier, or protect against environmental stressors, incorporating more omega-3s can make a noticeable difference. By prioritizing omega-3s in your diet or supplement routine, you’re investing in long-term skin health. 

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  • 6 expert tips to balance your construction side hustle without risking burnout

    6 expert tips to balance your construction side hustle without risking burnout

    Balancing a side hustle with a full-time job in construction can be challenging. Many workers in this industry take on extra jobs in landscaping, carpentry, or concrete work, but keeping up with both roles can quickly lead to burnout. Learning to manage your time effectively and staying organized with tools like Jobber makes your side hustle sustainable and rewarding.

    The downside of overworking

    Burnout is a state of extreme mental and physical exhaustion, often affecting people who juggle demanding jobs. For construction workers, it’s not just mental fatigue—it’s also physical. Burnout can lead to aches, joint pain, and even injuries from overworking. 

    Another effect is what’s often called “adrenal fatigue,” a term used to describe a feeling of constantly being mentally and physically drained. It results when your adrenal glands are continually overworking, pushing out more and more cortisol to keep you going. Eventually, they can’t keep up and burn out, leading to extreme fatigue and the inability to function optimally. When you push your body too hard without proper rest, you risk your long-term health and safety on the job. Managing your side hustle without overworking is essential to avoid these risks. 

    6 tips to manage your side hustle without burnout

    1. Schedule and manage your time

    Time management is key when balancing a full-time job with a side hustle. Try dedicating your side work to weekends or specific weekday evenings rather than spreading it across random hours. Setting clear boundaries, like limiting your side hustle to four or five hours each week, prevents it from creeping into every part of your day. Apps like Google Calendar can help you track your hours and keep everything organized, ensuring you stay on top of your main job and side projects without feeling overwhelmed.

    2. Create a routine

    Building a routine for your side hustle can make a big difference in reducing stress. When you have a consistent way of doing things, each task becomes more predictable, which means less mental effort and better results. For example, if you know that every Saturday morning, you’ll tackle specific tasks—like preparing equipment or planning out client jobs—you’ll be able to jump right into the work without wasting time figuring out what to do. Over time, this routine makes your side job more manageable and increases your productivity and confidence.

    3. Set realistic expectations

    Starting a side hustle can be exciting, but keeping your goals realistic is important. Side hustles take time to grow, and the learning curve will bring valuable lessons along the way. Be patient with your income goals, and avoid over-allocating hours that could lead to exhaustion. By setting achievable goals and sticking to a steady pace, you’ll avoid burning out and actually enjoy the growth process.

    4. Take advantage of automation

    Managing the business side of a side hustle can be time-consuming, especially with tasks like invoicing, scheduling, and communicating with clients. This is where automation can save you a lot of hassle. Apps like Jobber or Housecall Pro allow you to automate repetitive tasks like sending invoices, managing client appointments, or tracking expenses. For example, you can set up automatic reminders for clients, so you don’t have to remember every detail manually. Using these tools helps save time and keeps you organized so that you can focus more on the actual work rather than getting bogged down by admin tasks.

    5. Don’t neglect self-care

    Self-care often falls by the wayside when you’re balancing a demanding full-time job with a side hustle. However, taking care of yourself is essential to prevent burnout. Make it a priority to rest, stay hydrated, and maintain a balanced diet—your body needs this support, especially if you’re doing physical work all day. Additionally, light recovery activities such as stretching and massage therapy can help your body stay healthy.

    6. Set boundaries with clients

    When juggling a full-time job and a side hustle, being transparent with clients about your availability and time limits is important. Tell them upfront that this is a part-time commitment for you so they understand if responses or project timelines aren’t immediate. Setting boundaries and establishing clear communication helps manage client expectations, reducing the pressure to constantly be “on-call” and preventing last-minute rushes that could disrupt your primary job or personal time. Clear communication about your schedule makes your workload more manageable and builds trust with clients who appreciate honesty and professionalism.

    How to set yourself up for success

    Successfully managing a side hustle and a full-time construction job requires planning, patience, and self-discipline. By following a few key steps, you can set yourself up to maintain a steady workflow without burning out. Here are some actionable tips to help you balance both roles effectively:

    1. List your tasks: Start each week by listing the main tasks for your primary job and side hustle. Identify which tasks are most important and focus on completing them first. This will help you avoid last-minute stress and keep everything on track.
    2. Block out time: Block out specific hours for each job and stick to them as closely as possible. Consistency with scheduling allows you to anticipate your workload and balance it better.
    3. Set measurable and attainable goals: Instead of setting vague goals, like “make more money,” set specific, quantifiable targets. For example, aim to complete a certain number of projects each month or gain a specific number of repeat clients. Clear goals can motivate you and give you a sense of progress over time. If you’re not sure where to start, consider using the SMART principle:
      1. Specific: The objective clearly states what will be done and who will do it.
      2. Measurable: Include how the action will be measured.
      3. Attainable: The objective is realistic given external influences—this helps set you up for success.
      4. Relevant: The objective or goal makes sense and fits your purpose or long-term goals. 
      5. Time-bound: There is a specific timeline of completion for the goal.

    Remember, the key to successful side hustle is consistency and balance—start small, stay committed, and watch your hard work pay off.

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  • The basics of forest bathing: A simple way to calm your mind and reduce stress after a busy day on site

    The basics of forest bathing: A simple way to calm your mind and reduce stress after a busy day on site

    When you think back to when you were young, you likely have memories of camping, hiking, or spending time in nature. While these activities likely bring back fun memories, they may also bring back peaceful ones. Forest bathing is a way to reconnect with nature and relive those peaceful moments—but it also has health benefits, including boosting immunity, reducing blood pressure, and lowering cortisol.

    What is forest bathing?

    Forest bathing comes from the translated Japanese term “shinrin-yoku,” also known as forest therapy. It’s like marrying a hike through the woods with meditation in nature, but it’s a separate activity altogether. 

    Instead of getting from point A to point B, forest bathing doesn’t follow a specific path—it emphasizes calmness and relishing the moment instead of motoring to the finish line. Forest bathing can last hours but only span a mile. It’s a slow, interactive, and immersive walk in nature with a specific end goal: to enjoy all the senses and elements of the forest as a form of therapy. 

    Put simply, forest bathing enables one to concentrate on the small, meditative aspects of one’s surroundings. 

    Health benefits of immersing yourself in trees

    Like other forms of alternative therapies, forest bathing has a plethora of health benefits. Here are the most impactful upsides. 

    Reduce stress and anxiety

    A 2017 study published in the International Journal of Environmental Research and Public Health examined the correlation between forest bathing and stress and anxiety levels. After engaging in forest therapy, participants had lowered pulse rate and diastolic and systolic blood pressure, which indicates physiological benefits from recovering stress. 

    The participants were scored on a mood scale, and “anger-hostility,” “depression-dejection,” “tension-anxiety,” and “fatigue-inertia” scores were also significantly lowered. The testing concluded that both anxiety and stress levels were reduced considerably for participants. 

    Boost immunity

    Forest bathing isn’t just about instilling calmness—it also has immune benefits. A 2009 study has participants take part in a multi-day forest bathing trip in wooded areas. Urine and blood samples were collected on days 2 and 3 of the trip and 7 and 30 days after. Subjects were also asked to provide samples before the trip as a control. The results showed that Natural Killer (NK) cell production had increased in male and female participants during the trip, and urinary adrenaline levels were lower. The increase in NK production remained high with most participants 7 and 30 days after the trip, compared with the original control sample. 

    NK cells are white blood cells that destroy diseased and infected cells, and forest bathing is proven to naturally enhance the production of NK cells and support a stronger immune system. Decades of research back this correlation, and researchers have noted these increases among men and women. 

    Reduce blood pressure

    A 2017 systematic review analyzed over a dozen studies with 732 participants and concluded that forest bathing has significant anti-hypertensive effects. Participants immersed in a forest environment saw lower systolic and diastolic blood pressure compared to participants kept indoors. Middle-aged and older people saw the most dramatic blood pressure-lowering effect across these studies. 

    Lower cortisol

    Natural environments also offer benefits for balancing hormone levels. A 2010 study published in Environmental Health and Preventive Medicine shows that natural environments encourage lower cortisol concentrations, lower blood pressure, lower pulse rate, and more significant parasympathetic nerve activity. Participants in forest and city environments were compared. 

    These research results will help develop a field dedicated to researching forest medicine, which may be developed as a strategy for preventative medicine. 

    How to start forest bathing 

    Taking up forest bathing doesn’t require money or specialized equipment—you just need an open mind and the willingness to slow down. Here’s how to get started:

    • Set aside an adequate amount of time: Forest bathing is not to be rushed. Take a few hours to stroll, stop, and have long stretches of silence. 
    • Find a large wooded area: Seek out a park or smaller trail path where you can be safe and relaxed. 
    • Take deep breaths and soak it in: Take your time and linger among the trees. Notice the plants, wildlife, and nature breathing around you. Notice how your body feels in this environment. Notice where you’re holding tension. Just slow down and focus on yourself and your surroundings. 

    Remember, the aim is to slow your heart rate. There aren’t any concrete objectives other than to relax and clear your mind. It’s optional, but you could also try meditation to put yourself in the right headspace. 

    The best places for forest bathe

    There are no fancy-schmancy trips required to forest bathe, but if you’re in the mood to hop on a plane and take a break, these beautiful spaces make for the perfect afternoon.

    • Japan: Japan holds the roots of forest bathing, and many travel to the Japanese Alps to engage in this profound activity.
    • New Zealand: This country has endless scenic forests. If you’re looking for more direction, try the Great Barrier Island retreat. 
    • Kenya: The Kathandeni Forest Bathing and Waterfall Chase is one of Kenya’s beautiful hidden gems and the perfect place to take a deep breath, relax, and immerse yourself in everything the country has to offer.
    • The Rocky Mountains: Quiet trails in Lake Louise, Alberta, make for a great forest bathing destination. Breathtaking mountains and crystal blue lakes are perfectly calming. 
    • Yosemite National Park: Yosemite offers forest bathing and dinner dining options to make your experience more of a full package trip. 

    Want more info? Check out these reads

  • 5 acupressure points for construction professions to support a stronger immune system

    5 acupressure points for construction professions to support a stronger immune system

    Construction’s long hours and stressful environments can leave you feeling run down and burnt out. This can take a toll on your immune system and leave you susceptible to colds, flu, and respiratory illnesses that spread like wildfire on construction sites. Acupressure can help relieve stress and anxiety, treat insomnia, and support your immune system to prevent illness and infection. Try acupressure points like Gallbladder-20, Large intestine-4, and Lung-7 for immune support.

    Quick look

    • Acupressure involves applying firm pressure to specific points in the body to move stagnant or blocked energy or stimulate specific organs.
    • Research has shown that acupressure effectively supports the immune system, relieves stress, and even reduces insomnia. 
    • Five acupressure points—GB-20, KI-27, ST-36, LI-4, and LU-7—can be particularly helpful for supporting immunity.
    • Those with diabetes, bleeding conditions, or people who are pregnant should avoid acupressure or speak to their doctor before trying it at home. 

    What is acupressure?

    Acupressure is a traditional Chinese medicine (TCM) practice that is like acupuncture without the needles. TCM believes that your lifeforce of energy, or Qi (pronounced “chee”), flows along more than a dozen meridian lines, or energy channels, in the body. These meridians lead to hundreds of points that can be stimulated through needles (in acupuncture) or firm pressure (in acupressure.) 

    By stimulating these points, acupressure or acupuncture practitioners can release blocked or stagnant Qi, which is believed to cause pain, illness, and disease.

    Because acupuncture uses needles, it needs to be performed by a trained practitioner in a clinical setting. Acupressure, on the other hand, is a gentler, non-invasive treatment you can perform by yourself at home. By learning about the various acupressure points, you can learn how to apply firm pressure to help address issues like muscle pain, nausea, headaches, and more.  

    The perks of acupressure 

    Who doesn’t love a treatment that’s free, low-risk, and backed by science? Acupressure checks all of these boxes. Learning about acupressure points is simple, especially when you have specific issues you want to address, and very few risks are associated with this treatment style. Best of all, you can try acupressure almost anywhere, making it an incredibly portable, convenient therapy.  

    Acupressure anytime, anywhere

    No special equipment, no expensive creams, and no pills with scary-sounding side effects—acupressure is one of the simplest ways to address some of your most common complaints without leaving your home. Just find the acupressure point that corresponds with your symptoms and apply light, firm pressure (more detailed instructions later!). Some acupressure points like P6, located on the inner wrist, can be used to prevent nausea and vomiting, and they are especially helpful on the job site, where taking anti-nausea medication is off the table if you’re operating heavy machinery. 

    Improve insomnia

    Research into acupressure’s efficacy in treating insomnia is somewhat limited, but the existing studies have shown promising results. A 2010 study of adults in long-term care found that those who received acupressure on the HT7 point over five weeks displayed “significantly better” sleep scores than participants who received only a light touch on the same spot. Even better—the effects continued up to two weeks after the treatment. 

    Another research study reviewed 31 different randomized trials and found that acupressure was beneficial for treating insomnia.

    Reduce stress and anxiety

    Construction can be a high-stress field, with tight deadlines, dangerous working conditions, and long hours all taking their toll on your mental health. Acupressure can help relieve anxiety and release stress, helping you stay more alert and present on the job site. A 2022 research study involving nurses showed that acupressure significantly reduces stress, anxiety, and fatigue compared to the control group. Another study from 2019 included over 500 participants and concluded that acupressure was effective at decreasing anxiety and pain.

    Immune support

    Acupressure has proved to be an effective practice for supporting the immune system and preventing illness. Research shows that acupressure can “affect pain intensity through modulation of the immune system” and may reduce the amount of allergy medication needed by decreasing allergy symptoms.  Acupressure’s role in supporting the immune system is especially impressive, considering the relatively low risk of side effects. Many vitamins, supplements, or medical treatments have side effects associated with their use, which can lead to a game of medical whac-a-mole, where you solve one problem only for another to pop up. Acupressure seems to effectively treat issues, including run-down immune systems, without creating other problems to deal with down the line. 

    Several pressure points are associated with immune support: GB-20 (the Wind Pool point), KI-27 ( Shu Mansion point), ST-36 (Leg Three Mile point), LI-4 (Joining Valley point), and LU-7 (Broken Sequence point).

    How to do acupressure

    Acupressure can support your health in many different ways. To take advantage of its benefits, you can book an appointment with an acupressure practitioner or try it yourself at home. Although the exact method will differ with each acupressure spot, the typical technique is to use one or two fingers to apply firm pressure to the acupressure point and sometimes gently rub or massage the area. Never press hard enough to cause pain. 

    One acupressure method that has gained popularity in recent years is acupressure mats. These flat mats are covered with dozens of tiny discs with raised points. When you lie down on the mats or press into them with your hands, feet, or neck, the points gently press into your skin and stimulate multiple acupressure points simultaneously. Although you can’t target one specific acupressure point, the widespread stimulation is thought to have beneficial effects. Some small studies have shown acupressure mats to help relieve chronic neck and back pain.  

    5 acupressure points to boost immunity

    Acupressure is a great way to support your immune system, helping to reduce the frequency of illness and boost your body’s natural resistance to colds, flu, and disease. These acupressure points can keep you feeling strong and healthy, especially in construction, where time is money and missed work days can mean costly delays to tight project deadlines.  

    1. The Wind Pool point | Gallbladder 20 (GB-20)

    Location: To find this point, touch your earlobes and then move your fingers to the back of your head. You’ll feel a slight depression under the round mastoid bones, and this is the GB-20 point or Wind Pool point.  

    Action: The GB-20 point is associated with the gall bladder in acupressure. Stimulating this spot prevents “wind invasions” that cause illness. GB-20 can also improve respiratory health and reduce coughing.

    2. Shu Mansion point | Kidney 27 (KI-27)

    Location: The Shu Mansion point is found by placing your fingers a little below the depression at the base of your throat and moving your fingers about an inch to the side.

    Action: The Shu Manson point is a powerful acupressure spot that supports the immune system. Applying pressure to KI-27 helps Qi to descend, relieving congestion and opening the chest. This point is especially effective for strengthening the respiratory system. 

    3. Leg Three Mile point | Stomach 36 (ST-36)

    Location: The ST-36 pressure point is about a hand’s width below your kneecap and one finger’s width outside the center of the shin bone (tibia). 

    Action: The Leg Three Mile point, or ST-36, is one of the most effective acupressure points for immune support. ST-36 can balance Qi and strengthen the body’s protective energy. Applying pressure to this point can ease fatigue and make you feel more energetic. 

    4. Joining Valley point | Large intestine 4 (LI-4)

     

    Location: To find LI-4, firmly pinch the skin between the thumb and index finger of the other hand.

    Action: LI-4 is associated with the large intestine, and this spot is one you want to target if you have cold and flu symptoms like headache, runny nose, congestion, and sore throat. This spot creates calming and anti-inflammatory effects and also offers pain relief. 

    5. Broken Sequence Point | Lung 7 (LU-7)

    Location: LU-7 is located on your wrist. To find it, follow your thumb bone down toward your wrist until you feel a small depression. Measure two finger-widths from that, and you’ve found the Broken Sequence Point. 

    Action: This point helps the body fight colds and viruses and can also be used in the early stages of illness. LU-7 is thought to strengthen the lungs.

    Acupressure safety and considerations

    While acupressure is safe for most people, there are some instances in which it should be avoided.

    If you have diabetes, poor circulation, or a bleeding disorder, speak to your doctor before trying acupressure yourself or with a practitioner. Pregnant women should also talk to their doctor before trying acupressure and avoid the points that may induce labor: LI4, SP6, BL60, GB21, and CV3.

    Bottom line 

    Acupressure is a free, accessible, relatively simple, noninvasive treatment that’s been used for centuries to treat everything from depression to chronic pain. Targeting the five key immune system acupressure points can help ward off illness and keep your immune system performing its best, keeping you strong, healthy, and energetic—no matter what happens on the job site. 

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  • Quick and healthy Instant Pot recipes for busy construction professionals

    Quick and healthy Instant Pot recipes for busy construction professionals

    Instant Pots are a versatile kitchen tool for anyone, especially those in demanding professions like construction, engineering, and architecture. These recipes make it simple to throw together a healthy, filling meal in just minutes, with plenty left to pack in your lunch box the next day. Some of our favorites include lentil sloppy joes, chicken broccoli and cheddar soup, and honey garlic chicken breasts.   

    Under the Hard Hat’s 9 favorite instant pot recipes

    1. Instant Pot Chili 

    It’s hard to beat a good pot of chili, and this Instant Pot chili recipe fits the bill. Classic chili ingredients like ground beef, beans, diced tomatoes, and spices get an extra kick from canned chipotles in adobo sauce to create a tasty, high-protein, warming meal that’s especially good in the winter months. 

    Why we love it: One serving of this chili offers six grams of fiber, 20 grams of protein, and only 348 calories. It’s a fantastic, simple dinner that freezes well and will surely please a crowd.

    2. Honey garlic Instant Pot chicken breasts

    Add fresh or frozen chicken breasts to your Instant Pot and toss in some soy sauce, garlic, honey, and chicken broth to create moist, flavorful honey garlic Instant Pot chicken breasts with the perfect blend of sweet and spicy. Add frozen broccoli or cauliflower and serve over rice or lentils for a complete meal.

    Why we love it: This meal has a homey, classic flavor the whole family will love. Best of all, it takes just 10 minutes to prep and 10 minutes to cook, making it a perfect way to throw together a healthy, nourishing meal even when you’re short on time. 

    3. Curried lentil soup

    This Indian-inspired curried lentil soup combines carrots, potatoes, lentils, spinach, and coconut milk with a handful of aromatic spices like garlic, ginger, and curry powder. The result is a delicious, healthy, filling soup that’s a great change from the everyday.  

    Why we love it: This recipe takes just 20 minutes and is packed with vegetables, lentils, and healthy fats. It’s a great recipe that is both vegan and gluten-free, making it easy to accommodate just about any dietary preference on a busy weeknight without sacrificing flavor.

    4. Crockpot Santa Fe chicken 

    This gluten-free, kid-friendly dinner is one of those great, dump-and-go recipes you’ll come back to again and again. To make this Crock Pot Santa Fe chicken, you’ll need chicken breasts and a handful of pantry staples like canned corn, black beans, and diced tomatoes. Add in spices like garlic powder, onion powder, cumin, and cayenne pepper to give this dish a zesty kick without being too spicy for the little ones. Serve over rice or quinoa or on tortillas for a convenient dinner.

    Why we love it: This recipe is low-calorie, high-protein, and takes just five minutes to prepare. Using your Instant Pot like a crockpot means you can start this dinner before you leave for work and have a hot meal ready when you get home. 

    5. Healthy Instant Pot Mongolian beef

    This healthy recipe is ready so quickly that it might take less time than waiting for your favorite Chinese food delivery—but with more nutritious ingredients and a much lower price tag. Healthy Instant Pot Mongolian beef includes flank steak, fresh broccoli, and a delicious soy ginger sauce. It is delicious when served with quinoa or rice. 

    Why we love it: This Mongolian beef dish hits the spot when you’re craving your favorite comfort foods while still allowing you to eat healthy.

    6. Instant pot wild rice pilaf with mushrooms and saffron

    Try something a little different with this savory vegetarian recipe. Instant Pot wild rice pilaf with mushrooms and saffron combines wild rice with onions, garlic, thyme, white wine, and mushrooms to make a hearty meal packed with complex carbs and other essential nutrients. Pair it with chicken or fish for the perfect combination of protein and complex carbs.  

    Why we love it: Wild rice is a powerful antioxidant and is rich in fiber, and this dish is also packed with over 400 mg of potassium and 485 IU of vitamin D. 

    7. Instant Pot lentil sloppy joes

    These lentil sloppy joes are a great, comforting, handheld meal with all the appeal of a classic sloppy joe minus the meat. This recipe blends chopped onions, carrots, bell peppers, lentils, tomato sauce, maple syrup, and spices to make a deliciously messy, meatless sandwich.

    Why we love it: There’s something so satisfying about a casual dinner like sloppy joes, and we love that this vegetarian version delivers the same vibe without the health risks of red meat.

    8. Mojo-style pressure cooker pulled pork

    Mojo-style pressure cooker pulled pork is a melt-in-your-mouth meal ready in just minutes. Just create a quick marinade, toss a pork shoulder into your Instant Pot, and cover with the juice. After 60 minutes (or up to 8 hours in slow-cooker mode), your delicious pulled pork is ready to be served; we recommend a big salad to balance the meal. 

    Why we love it: What’s not to love about a BBQ joint taste in the comfort of your own home? This nutritionist-created recipe emulates all the tasty flavors of Cuban-style pulled pork in a healthy recipe. Plus, it makes for a fantastic lunch served over rice or quinoa the next day.

    9. Healthier chicken broccoli cheddar soup

    Broccoli cheese soup is usually an indulgence, but this recipe for healthier chicken broccoli cheddar soup adds 31 grams of protein from chicken breasts and nine grams of fiber from broccoli and beans to make a yummy, healthy alternative in just 13 minutes of cooking time.

    Why we love it: The registered dietician behind the blog “Meals with Maggie” created this delicious recipe, which uses beans to retain the creamy taste of broccoli cheddar soup without the fat and calories of butter and cream. It’s the perfect high-protein, high-fiber variation to keep you satiated on site on a cold winter day.

    Want more mouthwatering recipes to keep you healthy under the hard hat? Subscribe to our weekly newsletter.