Under the Hard Hat

Tag: Health

  • UTHH top picks: Healthiest energy drinks for construction workers

    UTHH top picks: Healthiest energy drinks for construction workers

    A common misconception with energy drinks is that they’re all packed with sugar, loaded with caffeine, and taste overpowering. While that may be true for some, options like Hiball Energy, Sambazon Amazon Energy, and Matchabar Hustle prove you can have energy without compromising nutrition. Whether it’s sugar-free, low-caffeine, or nutrient-infused you have on your must-have list, there’s an energy drink (or two!) right for you. 

    Our top 10 healthy energy drinks for sustained energy

    UTHH top pick: Guayaki Organic Yerba Mate

    What we loveThings to consider
    – Low caffeine- Sweetened with lime juice
    – Only 5 calories
    – Clean enough to enjoy multiple
    – About the same amount of kick as coffee    		– Not overly sweet

    Caffeine: 80mg per serving

    Guayaki Organic Yerba Mate is our top choice thanks to its lower caffeine content, natural sweetness with lime juice, and only 5 calories. This energy drink could easily replace coffee as a sidekick without the jitters and energy crash. It’s a smoother energy boost brewed from the naturally caffeinated yerba mate tree leaves grown in South America. 

    Guayaki is also a Certified B Corp and is committed to ethical production and worker treatment during the production of these drinks. While this isn’t the top choice for sweet-drink lovers, we think it’s a game changer for people who prefer a less jarring energy drink experience.

    Highlights

    • 5 calories per can
    • Polyphenols help control blood sugar levels
    • Sweetened with lime juice
    • Guayaki is a Certified B Corp

    Guru Energy Water

    What we loveThings to consider
    – Widely popular flavors like green tea
    – 0 calories
    – Multiple subscribe & save options through the website    		– Not as highly caffeinated for those looking for a more considerable boost

    Caffeine: 100mg per serving

    GURU energy waters provide a quick and healthy boost to your day with green tea. The drinks are 0 calories, have a subtle twist of lime, and are sweetened with stevia, which is 200 times sweeter than table sugar and doesn’t impact blood sugar levels. If you order online directly from GURU, you have a subscribe and save option to have your refills auto-delivered while saving money.

    GURU spares you the jitters and provides more slow-burn energy to keep you going longer. Therefore, better options may be available for those looking for a short-term high-energy spike. 

    Highlights

    • Subtle flavor
    • Sweetened with stevia
    • No jitters
    • Long-lasting energy

    Hiball Energy

    What we loveThings to consider
    – Sparkling water taste
    – 0 calories
    – No added sugar    		– Taste might be too underwhelming for people

    Caffeine: 160mg per serving

    Hiball combines the popular sparkling water taste with a kick of instant energy. The ingredients are all-natural, including organic guarana, ginseng, B vitamins, and organic caffeine for a healthy energy hit without the synthetics. You won’t find any sugar, calories, preservatives, or artificial sweeteners in Hiball, and it’s an excellent low-glycemic option for those watching their blood sugar. 

    You can enjoy Hiball guilt-free; however, the carbonated taste can be overpowering, so it isn’t everyone’s top choice for that reason. 

    Highlights

    • Natural ingredients
    • Preservative-free
    • Low-glycemic
    • No sugar and no calories

    Nuun Sport + Caffeine

    What we loveThings to consider
    – Only 1 gram of added sugar
    – Electrolytes for added hydration
    – Cost-effective, with 10 tabs in each tube
    – No artificial colors or sweeteners
    – Sweetened with stevia
    – Informed Choice certified     		– The tablet might be inconvenient without a to-go cup

    Caffeine: 40mg per serving

    Nuun Sport + Caffeine offers a unique alternative to canned liquid energy drinks—a dissolvable tablet that can easily be added to water anywhere, anytime, without the bulk of carrying cans. They have only one gram of added sugar, are blended with electrolytes, and are non-GMO, making them the perfect way to energize and hydrate on a busy day on-site. Nuun Sport + Caffeine is available in five delicious flavors—cherry limeade, fresh lime, mango orange, wild berry, and kona cola—and each tube contains 10 tabs. 

    These tabs are vegan, kosher, gluten-free, non-GMO, and are Informed Choice certified, meaning they’re free of banned substances. They are perfect for workers in physical jobs who need a blend of hydration and energy, especially in hotter climates.

    Highlights

    • Blended with electrolytes
    • Compact enough to take on-the-go
    • Non-GMO
    • Five flavors without the artificial taste

    Sambazon Amazon Low-Calorie Energy

    What we loveThings to consider
    – 35 calories per can
    – Non-GMO
    – Antioxidant-rich
    – Sweetened with stevia
    – Contains 310% RDV of vitamin C
    – Free of artificial colors and flavors    		– Contain 6 grams of added sugar per serving

    Caffeine: 120mg per serving

    Sambazon Amazon Low-Calorie Energy is an excellent choice for construction workers looking for great taste and who don’t mind a little sugar. These drinks are naturally caffeinated with yerba mate, green tea, and guarana and provide around the same energy as two espresso shots. They’re only 35 calories and contain organic pomegranate and acai for a freshly tart taste and added nutrients. These energy drinks are also antioxidant-rich and contain 140% of your daily vitamin C intake, helping to boost immunity and fight the effects of free radicals from environmental toxins and pollutants on site. 

    Highlights

    • Organic
    • Low-calorie
    • Available in 3 flavors: Acai berry, acai berry pomegranate, acai berry passionfruit 
    • Fuelled by Yerba Mate

    FOCUSAID Clean Energy + Brain Boost

    What we loveThings to consider
    – 40 calories per can
    – Sweet tasting without being overwhelming
    – Supplement-enhanced to improve cognitive performance
    – Sweetened with agave and stevia
    – Free of synthetic colors and artificial flavors    		– Contains 7g of added sugars

    Caffeine: 100mg per serving

    FOCUSAID Clean Energy + Brain Boost is another energy drink option with additional nutritional benefits. These drinks contain nootropics like Alpha-GPC and GABA that sharpen cognitive functions and focus without the jitters of caffeine. It’s not the most caffeine-packed option on the list, making it a great option to replace your coffee or provide a mid-day boost. They’re naturally sweetened and lightly carbonated, so you won’t get the bloat and burps associated with most traditional energy drinks.

    FOCUSAID drinks also contain yerba mate and offer a smooth energy release with no crash. However, they contain 7 grams of sugar, so it’s something to look out for if you’re looking to skip sugar altogether.

    Highlights

    • Naturally sweetened with organic agave and stevia
    • Yerba mate fuelled
    • Contains B vitamins
    • Lightly carbonated

    GORGIE Energy Drink

    What we loveThings to consider
    – 5 calories per can
    – No added sugar
    – No artificial colors or sweeteners
    – Contains B vitamins and L-theanine for calm focus and energy
    – Naturally sweetened with stevia    		– Has a stevia aftertaste

    Caffeine: 150mg per serving

    GORGIE Energy Drink comes in six sparkling flavors, has no added sugar, and contains vitamins B6 and B12 to support your body’s natural energy production processes and L-theanine for better mental focus and clarity. These energy drinks are smooth and fruit-flavor-inspired, with a light fizz to over-bloating. Caffeine is derived from green tea, and it’s sweetened with stevia, making it an excellent choice for those who prefer a sweeter drink. 

    These energy drinks have no added sugar and contain biotin to promote healthy skin, hair, and nails. Some users cite a stevia aftertaste, though, so it’s something to be mindful of.

    Highlights

    • Six sparkling flavors: Tropical punch, watermelon splash, peach tea, mango burst, citrus burst, electric berry
    • Sugar-free, sweetened with stevia 
    • 5 calories per can
    • Contains biotin and L-theanine for added cognitive benefits

    Zevia Zero Calorie Energy

    What we loveThings to consider
    – No added sugar
    – Zero calories
    – No artificial preservatives
    – Won’t raise your blood sugar    		– You can taste the stevia
    – Higher price point than other options

    Caffeine: 120mg per serving

    Zevia Zero Calorie Energy drinks are healthy and free of everything you don’t want in an energy drink—added sugar, calories, artificial preservatives—and contain all of the things you do want—natural sweetener, a more lowkey taste, and natural energy. With 120mg of natural caffeine derived from green tea and six delicious flavors, these drinks provide a good dose of energy with the buzz or after-effects of synthetic caffeine. Zevia energy drinks are also non-GMO and won’t impact blood sugar levels.  

    Zevia energy drinks do not contain added colors, and all six flavors are gluten-free and kosher. However, they have a higher price point than other options on our list, and some find they have too much stevia aftertaste.

    Highlights

    • Naturally sweetened with stevia
    • Non-GMO
    • No synthetic colors
    • Certified B-Corp branded
    • Calorie-free

    Clean Cause Sparkling Organic Yerba Mate

    What we loveThings to consider
    – Sweetened naturally with cane sugar and erythritol 
    – Certified organic ingredients
    – 50% of proceeds go to charity     		– Erythritol may cause gastrointestinal upset in people

    Caffeine: 160mg per serving

    Clean Cause Sparkling Yerba Mate energy drinks offer great taste and great company values—Clean Cause offers 50% of its proceeds or 5% of its net revenue to a charity that supports addiction and recovery, and they focus on creating USDA-certified energy drinks. These drinks are a low-calorie option at 70 calories per can and contain caffeine derived from Yerba Mate for slow-release energy without the jitters. Plus, Yerba Mate contains more health-promoting compounds than green tea to support mental focus and productivity. 

    Each flavor is distinctly fruity, offering 160mg of caffeine for a more impactful boost in your work day. However, the erythritol in these drinks may cause gastrointestinal upset.

    Clean Cause also offers an organic, non-carbonated alternative to its traditional sparkling energy drink for people who want the boost without the bubbles. However, it contains slightly more calories and added sugars.

    Highlights

    • 70 calories
    • Seven flavors: Blackberry, cherry lime, raspberry, peach, lemon-lime, watermelon mint, orange ginger, watermelon 
    • Yerba Mate-powered
    • Clean caffeine without the crash or jitters

    Matchabar Hustle

    What we loveThings to consider
    – 0 sugar
    – Contains antioxidants and L-theanine
    – Vegan, keto, and paleo-friendly    		– Not sweet
    – Strong matcha flavor

    Caffeine: 120mg per serving

    Matchabar Hustle is the earthiest option on our list. It is made with ceremonial-grade matcha grown in Japan and hand-blended by a Chasi tea master. It contains zero sugar, no taurine, natural antioxidants, and L-theanine from the matcha. Each can provide 120mg of naturally-derived caffeine for a mid-day boost without jitters or crashes. 

    With a subtle hint of lime flavor, these drinks are an excellent option for anyone who loves a strong green tea flavor. They’re vegan, paleo, and keto-friendly, perfect for construction workers with specific dietary needs. Some users consider the matcha flavor overpowering, so it’s only for serious lovers. 

    Highlights

    • 5 flavor options
    • Vegan, keto, and paleo-friendly
    • No sugar or taurine
    • Free or artificial flavors and colors

    Energy drinks don’t have to be the overly bubbly, sugary, chemical-filled beverages that people know them to be. Clean options like GORGIE, Nuun Sport, and Guayaki deliver nutritional benefits with natural energy for a clean coast through a demanding workday. 

    For more on the top picks from Under The Hard Hat, subscribe to our weekly newsletter.

  • 5 harmful habits construction industry pros need to ditch in 2025

    5 harmful habits construction industry pros need to ditch in 2025

    Everyday mindless habits can be one of the biggest detriments to overall health—and most people aren’t aware that small actions can have profound long-term effects. Things like exposure to Perfluoroalkyl and Polyfluoroalkyl Substances (PFAS), eating ultra-processed and packaged foods, and even drinking bottled water can negatively affect overall health. Instead, consider healthier swaps like avoiding products with PFAS, eating whole, unpackaged foods whenever possible, and taking a reusable water bottle or a water filter to your job site. Small, healthier actions can be highly impactful.

    Quick look

    • PFAS are found in everyday household products and personal care products and have been linked to illnesses like infertility, cancer, and liver damage.
    • Ultra-processed foods contain excess amounts of fat, salt, and calories and increase mortality of all causes by over 30%.
    • Food packaging contains over 3600 chemicals that can leach into package contents, and most have never been studied for their effects on human health. 
    • Plastic water bottles can also leach chemicals into drinking water.
    • While studies haven’t shown health risks directly from cell phone use, the EMFs they emit are problematic. Sleeping with your phone in a separate room is a good idea to reduce your usage and exposure.

    The harmful side of habits

    Habits are all those small, seemingly inconsequential things that add up over time to create a big impact. Habits can be good for you—like working out every day or choosing healthy meals—or they can be harmful, accumulating and causing illness and disease in the body. 

    Consistent exposure to dangerous chemicals lands squarely in the harmful category. Although the substances and the risk might seem negligible, they can add up over weeks, months, and years. Think about secondhand smoke: Sitting next to someone having a cigarette every so often isn’t likely to cause much of an impact, but breathing secondhand smoke every day can cause lung cancer—according to the American Lung Association, lung cancer causes 7,300 deaths each year in people who never smoked.

    In the construction industry, you’re exposed to hazardous materials daily. The things you breathe, touch, and ingest daily can add up over time, making it essential to assess your daily habits and optimize them for your health.  

    5 habits to ditch in the new year

    1. Exposure to PFAS

    What they are: Perfluoroalkyl and Polyfluoroalkyl Substances (PFAS) are chemicals that have been present in consumer goods since the 1950s. These chemicals are used in non-stick cookware, stain-resistant fabric, and even toilet paper. 

    Why they’re a problem: PFAS are also known as “forever chemicals” because they aren’t broken down in the human body or the environment. Numerous studies have linked PFAS to health problems in adults, like cancer, high cholesterol, asthma, allergies, liver damage, and decreased fertility. In babies and children, PFAS have been linked to newborn deaths, birth defects, low birth weight, and developmental delays.  

    Where to find them:

    • Non-stick cookware
    • Stain-resistant fabric
    • Some cosmetics
    • Cleaning products
    • Electronics
    • Pesticides
    • Sunscreen

    Safer alternative: 

    Take the following steps to reduce your exposure to PFAS:

    • Take food out of take-out packaging as soon as possible, and transfer food to a plate or bowl to reheat it.
    • Buy furniture and carpets from this list of companies that restrict the use of PFAS.
    • Choose cosmetics and body care products from this list of products that do not contain PFAS.
    • Avoid non-stick cookware and choose cast iron or stainless steel instead.

    2. Ultra-processed and refined foods

    What they are: Many foods are processed, taking them from their natural state into other forms that are easier to cook and eat. Beans, for example, are rehydrated, blanched, and canned to create canned beans that can be consumed immediately. But some foods are ultra-processed, undergoing such modification that they barely resemble real food ingredients. 

    Why they’re a problem: Ultra-processed foods are some of the worst foods to eat. They often lack nutrients and contain excess fat, salt, and calories. One study looked at data collected over 19 years and found that people who ate a diet high in ultra-processed foods had a 31% increase in all-cause mortality.

    Where to find them: 

    • Packed snacks (like chips and candy) that are fatty, sweet, or salty 
    • Ice cream and other frozen desserts
    • Sodas and sweetened juices
    • Sports drinks 
    • Canned and instant soups
    • Breakfast cereal
    • Margarine

    Safer alternatives: 

    Luckily, it’s easy to identify ultra-processed foods and simple to avoid them—as long as you can manage your cravings. Anything that isn’t in its natural form and contains a label is processed food. Prioritize whole, unpackaged foods like fruits and vegetables and minimally processed foods like nuts, seeds, whole grains, and plain dairy products. When shopping, stick to the outer aisles of the grocery store, where you’ll typically find fresher and less-processed foods.

    3. Food packaging

    What it is: Food packaging includes cans, cartons, bags, and wrappers and contains PFAS and Bisphenol A (BPA). Recent research has shown that over 3,600 chemicals from food packaging can leach into food and drinks.

    Why it’s a problem: When chemicals in food and drink packaging leach into the things we consume, they eventually end up in the human body. Most of the 3600 chemicals in food packaging haven’t been studied for how they affect human beings, but 80 have “hazard properties of high concern” for human health. Phthalates, for example, can disrupt the endocrine system. 

    Where to find it: 

    Virtually all ultra-processed foods are packaged, and many minimally processed foods are, too—think bagged salads, canned vegetables, and most meat. 

    Safer alternatives: 

    Choose unpackaged foods whenever possible, and when you do purchase packaged food, remove it from the packaging as soon as possible and place it in glass containers instead.

    4. Plastic water bottles and tap water

    What they are: Water bottles contain water for drinking on the go, and tap water delivers water into homes for people to drink, cook with, and use for cleaning.

    Why they’re a problem: Like food packaging, plastic water bottles can leach harmful chemicals into your water, especially if left in the sun or hot environments, such as on a job site in the summer. Bisphenol A, commonly known as BPA, has been a part of plastic water bottles since the ‘50s and is known to have effects on the brain, blood pressure, diabetes risk, and cardiovascular health. Tap water is problematic, too. Most municipal water supplies in the US and Canada are well-monitored and closely regulated. Still, over 13 million homes in the United States get tap water from wells, which may contain contaminants like heavy metals, germs, and bacteria. 

    Where to find it: 

    Plastic water bottles, from giant water cooler bottles to single-use bottles, are readily available and convenient ways to hydrate on the go.

    Safer alternatives: 

    Instead of drinking bottled water, bring your own water in a reusable water bottle made with BPA-free plastic, glass, or stainless steel. Water filters can help remove concerning components of tap water. Reverse osmosis water filters can remove things like arsenic and lead, and filters made with activated carbon can help remove harmful chemicals like mercury and chlorine. While home water filters can come with a significant upfront cost, the long-term health implications of consuming tap water are worth the expense.

    5. Cell phones

    What they are: Modern cell phones do much more than make phone calls—they’re entertainment devices, banking programs, social hubs, and cameras. Many of us also habitually carry our phones within a few inches of our body.

    Why they’re a problem: Scientific studies have not shown any evidence that cell phones are harmful to your health, nor have incidences of cancer risen since their introduction. Yet many are concerned about the impact of cell phones due to the radio frequencies they emit. Research has linked exposure to electromagnetic frequencies (EMFs) to minor health issues like headaches and skin rashes, along with more serious health outcomes like fertility problems, DNA fragmentation, cell damage, and cancerous tumors. The International Agency for Research on Cancer (IARC) classifies EMFs as possibly carcinogenic to humans.

    Where to find them:

    Instead of asking where you can find cell phones, it might be easier to ask if there’s anywhere you can’t find them. If we aren’t actively using our phones, we’ll often have them in pockets or purses nearby. 

    Safer alternatives: 

    If you’d like to reduce the risk of your phone negatively impacting your health, try sleeping with your phone outside of your room. This will reduce your exposure by 7-8 hours each day. You can also turn your phone off or put it in airplane mode when you don’t need connectivity. As an additional precaution, consider investing in an EMF-blocking phone case from companies like SafeSleeve.

    Bottom line

    Small changes add up. Shifting your daily habits can prevent exposure to harmful chemicals even when you’re out of the office or not on the job site and reduce the risk of illness that may occur as a result.

    To read more about how to stay healthy under the hard hat, subscribe to our newsletter!

  • Building on empty: The dangers of sleep deprivation in construction

    Building on empty: The dangers of sleep deprivation in construction

    When lack of sleep becomes a regular occurrence, it can have serious consequences — especially for those working in physically demanding and high-risk industries like construction. Sleep deprivation doesn’t just leave you groggy; it impacts your mental clarity, mood, and even your safety on the job. In construction, where quick decision-making and alertness are critical, sleep is more than just rest—it’s necessary.

    Quick look

    • Lack of sleep impacts safety and decision-making, especially in high-risk fields like construction, where alertness and quick reflexes are essential.
    • Sleep deprivation leads to slower reaction times, cognitive impairments, mood issues, and even weakened immunity, posing significant safety risks on construction sites.
    • Long-term sleep deprivation raises risks for serious health issues like diabetes, cardiovascular diseases, and mental health challenges, all of which can hinder performance and overall well-being.
    • Simple lifestyle changes, like consistent sleep routines and a better sleep environment, can improve sleep quality, enhancing both personal health and job performance in demanding roles.

    Sleep loss vs. sleep deprivation

    It’s easy to confuse sleep loss with sleep deprivation, but there’s a difference. Sleep loss happens occasionally when you miss a few hours here and there, maybe due to a late night or an early morning. While it can make you feel tired the next day, it’s usually something you can recover from with a bit of rest.

    Sleep deprivation, on the other hand, is more serious and happens over time when people consistently don’t get enough sleep. Chronic sleep deprivation leads to long-term health risks and reduced work performance. About 13% of work injuries are sustained due to fatigue and sleep issues, a dangerous statistic in industries like construction, where safety is a top priority.

    The consequences of sleep deprivation

    Chronic sleep deprivation doesn’t just leave you feeling groggy—it has a real impact on your daily functioning, especially in high-risk environments like construction. Workers in this industry rely heavily on sharp thinking, quick reflexes, and physical stamina, all compromised by a lack of sleep. Let’s look at some key ways sleep deprivation can affect your workday.

    Daytime sleepiness

    One of the most immediate consequences of sleep deprivation is daytime sleepiness. This may seem harmless, but in an industry where heavy machinery and dangerous tools are part of daily operations, even a brief lapse in alertness can lead to accidents. Statistics show that sleep-deprived workers have significantly slower reaction times, putting themselves and their coworkers at risk.

    Altered mental function

    Sleep is critical for cognitive function. Without it, concentration, problem-solving, and decision-making abilities suffer. This can mean the difference between safely completing a project and making costly, dangerous mistakes in construction. From reading blueprints to handling unexpected challenges, sleep-deprived workers struggle to think clearly, compromising safety and efficiency on the job.

    Moodiness

    We all get a bit cranky when we’re tired, but chronic sleep deprivation can lead to severe mood swings. Increased irritability affects not only personal well-being but also the working environment. Tense or hostile behavior can cause coworker conflicts, which is particularly harmful in high-stress, team-oriented construction projects. Good teamwork relies on good moods—sleep plays a massive role in that balance.

    Suppressed immunity

    When you don’t get enough sleep, your body’s ability to fight off infections is weakened. A sleep-deprived worker is more likely to get sick; when they do, they recover more slowly. This leads to more time off the job, which affects individual performance and can delay entire projects. For construction workers, who are often exposed to outdoor conditions and physical strain, staying healthy is essential to maintaining consistent, high-quality work.

    The risks of long-term sleep deprivation

    While the immediate effects of sleep deprivation can impact daily functioning, the long-term risks are even more concerning. Over time, chronic sleep deprivation can lead to serious health issues that affect both your quality of life and your ability to work. 

    Diabetes

    When your body doesn’t get enough sleep, it affects how insulin is used, leading to insulin resistance over time. This resistance can result in an increased risk of developing type 2 diabetes. People who consistently get less than six hours of sleep per night are more prone to diabetes, as sleep loss disrupts the regulation of blood sugar levels.

    Cardiovascular diseases (CVDs)

    Your heart needs sleep as much as the rest of your body. Chronic sleep deprivation has been linked to higher rates of hypertension (high blood pressure), heart attacks, and strokes. Sleep helps regulate your heart rate and blood pressure; without it, your cardiovascular system is constantly under stress. Over time, this increases the risk of severe conditions affecting your long-term health and work capacity in demanding jobs like construction.

    Mental health issues

    It’s no surprise that a lack of sleep can take a toll on mental health. Chronic sleep deprivation has been associated with an increased risk of anxiety, depression, and long-term cognitive impairments. Over time, sleep deprivation can lead to more frequent mood swings, difficulty coping with stress, and a reduced ability to focus or make decisions. For workers in construction, where mental clarity is key, these long-term effects can have serious consequences both on and off the job.

    What causes sleep deprivation?

    Many underlying factors can disrupt sleep, especially for workers in high-stress, physically demanding jobs like construction. 

    1. Poor sleep environment

    Your sleeping environment plays a significant role in your quality of rest. A room that’s too bright, noisy, or uncomfortable can make falling or staying asleep difficult. Maintaining a proper sleep environment becomes even more important for trades workers with irregular sleeping conditions (such as staying near work sites or resting during the day after night shifts). Factors like room temperature, lighting, and noise levels are crucial to improving sleep quality.

    2. Chronic stress

    Job stress significantly affects sleep patterns, and the skilled trades are no exception. High-pressure deadlines, physical strain, and safety concerns can cause elevated cortisol levels, the hormone responsible for managing stress. When cortisol levels remain high, it can interfere with the body’s ability to relax, making it difficult to fall or stay asleep. Chronic stress is one of the leading contributors to disturbed sleep cycles.

    3. Altered sleep schedules (i.e., shift work)

    Shift work, common in construction, is another factor that disrupts sleep. Workers who rotate shifts or have to work overnight experience altered sleep-wake cycles, which can throw off the body’s internal clock. Shift workers often struggle to get enough quality sleep during the day, leading to chronic sleep deprivation. 

    4. Mental health conditions

    Mental health issues like anxiety and depression, which are often exacerbated by high-stress jobs, can significantly interfere with sleep. Workers in the construction industry, dealing with both physical and mental stressors, may be more prone to these conditions, which in turn affect their ability to fall asleep or stay asleep. Studies have shown that individuals suffering from mental health conditions are more likely to experience sleep disturbances, creating a cycle that’s hard to break.

    So, how much sleep do you need?

    Sleep isn’t just about rest; it’s when your body and brain undergo crucial repair and rejuvenation processes. When you sleep, your muscles recover from the day’s physical strain, your immune system strengthens, and your brain consolidates memories and restores focus. 

    Most adults need between 7-9 hours of quality sleep each night to function at their best. This range isn’t just a recommendation—it’s essential for cognitive and physical recovery. Getting uninterrupted sleep is especially important for trades workers, whose jobs involve heavy physical labor and constant mental alertness. Consistently getting less than 7 hours of sleep can lead to chronic sleep deprivation, putting your health and job performance at risk. 

    Tips for improving sleep and preventing sleep deprivation

    Good sleep is essential, and by making minor adjustments to your daily habits, you can improve both the quantity and quality of your sleep. 

    1. Consistent bedtime routine

    Establishing a consistent bedtime routine is one of the most effective ways to improve sleep. Going to bed and waking up at the same time every day helps train your body’s internal clock, making it easier to fall asleep and wake up naturally. Consistency is vital to better sleep quality.

    2. Curb devices at night

    The blue light emitted by smartphones, tablets, and computers can interfere with your body’s production of melatonin, the hormone that regulates sleep. Limiting screen time at least an hour before bed can help you fall asleep faster and enjoy more profound rest. Turning your phone on airplane mode at night can also limit mid-sleep disruptions.

    3. Limit caffeine

    Caffeine is a stimulant that can stay in your system for hours after consumption. To improve sleep, avoid caffeine in the late afternoon and evening. This will reduce its effect on your ability to fall asleep.

    4. Blackout shades

    Creating a dark, comfortable environment is essential for quality sleep, especially if you work night shifts. Blackout shades can help block out light, ensuring that you get uninterrupted rest, no matter the time of day. If blackout shades aren’t an option, consider a sleep mask. 

    5. Room temperature

    Keeping your bedroom cool is one of the easiest ways to promote better sleep. A room temperature of around 60-67°F (15-19°C) is ideal for most people to achieve deeper, more restful sleep.

    6. White noise machines

    It’s not just for babies! White noise can help block out disruptive sounds like traffic or noisy neighbors, which can interfere with sleep. A white noise machine or fan can create a consistent sound environment that helps you fall asleep and stay asleep.

    7. Limit alcohol consumption

    Although alcohol might make you feel sleepy at first, it disrupts the quality of your sleep. It interferes with your sleep cycle, preventing you from reaching the deeper sleep stages crucial for restoration.

    8. Regular exercise

    Exercise can improve the quality and duration of sleep. However, it’s best to avoid vigorous physical activity close to bedtime, as it can leave you feeling too energized to fall asleep immediately. If you’re craving a bit of movement before bed, try a leisurely walk, light stretches, or gentle yoga.

    9. Manage stress

    Chronic stress can make it difficult to fall asleep and stay asleep. Relaxing techniques like meditation, deep breathing exercises, or mindfulness before bed can help reduce stress levels and promote better sleep.

    Bottom line

    Being well-rested is key to staying safe, healthy, and productive when lives and livelihoods are on the line. Fortunately, improving your sleep quality doesn’t have to involve significant changes. By adopting simple habits, you can significantly improve your rest. These minor lifestyle adjustments can improve well-being, reduce health risks, and enhance job performance. Make sleep a priority—it’s an investment in your health and safety.

    Like this and want more? Subscribe to our weekly newsletter for more tips and tricks to improve your health, well-being, and workplace performance.

  • 8 high-protein breakfast recipes to fuel construction workers

    8 high-protein breakfast recipes to fuel construction workers

    Starting your day with a high-protein breakfast can make all the difference, especially if you require sustained energy throughout the day. Protein helps fuel your body, keeps you fuller for longer, and supports muscle recovery and growth—it’s an essential nutrient for workers constantly on the go. From protein-packed chia pudding to savory breakfast egg cups, plenty of delicious and easy-to-make recipes can help you kickstart your day.

    8 high-protein breakfasts you’ll want on repeat

    1. Protein chia pudding

    This 5-ingredient protein chia pudding is a simple, nutritious, and high-protein breakfast option. It’s made by mixing two tablespoons of chia seeds, ½ cup of milk, one scoop of protein powder, and ¼ cup of Greek yogurt. After whisking everything together, let it sit in the fridge for at least 20 minutes or overnight to thicken. The result is a creamy pudding packed with 31 grams of protein, perfect for starting your day strong. For extra flavor and texture, top it with your favorite fruits, nuts, or granola.

    2. Homemade ham & egger sandwich

    This hearty ham and egg sandwich is perfect for a protein-packed start to your morning. Begin by toasting an English muffin and layering it with a slice of ham, a fried egg, and a slice of cheese. You can customize it further by adding vegetables like spinach or tomatoes to boost nutrients. This quick and easy sandwich satisfies your hunger and fuels your body with essential proteins and fats to keep you energized throughout the day.

    3. Jalapeño soy hard-boiled eggs

    These jalapeño soy-marinated hard-boiled eggs offer a spicy twist on a classic breakfast staple. To make them, combine ½ cup of water, ½ cup of low sodium soy sauce, one finely chopped jalapeño, and one inch of grated fresh ginger in a jar or glass container. Add six to eight peeled hard-boiled eggs, ensuring they are fully submerged in the marinade. Let them soak for at least 30 minutes, but for the best flavor, leave them overnight. The result is a flavorful, high-protein option that pairs perfectly with rice or as a standalone snack.

    4. Chocolate banana protein smoothie

    A chocolate banana protein smoothie is a quick and delicious way to pack in some protein at breakfast. Blend one ripe banana, a scoop of chocolate protein powder, one tablespoon of unsweetened cocoa powder, one tablespoon of almond butter, and a cup of your favorite milk (like almond or dairy). The banana adds natural sweetness and fiber, while the cocoa powder enhances the rich chocolate flavor. This smoothie is perfect for a busy morning, providing a satisfying and nutritious start.

    5. Protein pancakes

    Protein pancakes are a fluffy and nutritious way to start your day. To make them, blend one cup of rolled oats into a flour-like consistency, then add baking powder, ¼ cup of protein powder, three eggs, ⅓ cup of Greek yogurt, vanilla extract, maple syrup, and coconut oil. Cook the batter in a non-stick skillet over medium heat, flipping when bubbles form on the surface. Each serving is packed with over 10 grams of protein, making these pancakes a satisfying breakfast option​.

    Pro tip: Double the recipe and freeze half! When you need a quick breakfast, throw them in the toaster and head out the door.

    6. Greek yogurt nut parfait

    This Greek yogurt nut parfait is a quick, customizable breakfast that layers creamy, high-protein Greek yogurt with fresh berries and crunchy granola. Mix ¾ cup of plain Greek yogurt (we prefer the full-fat variety) with a sweetener like honey or maple syrup. Layer half of the yogurt in a mason jar, followed by ¼ cup of berries and ¼ cup of granola. Repeat the layers and finish with a drizzle of honey or more fresh fruit. This parfait is rich in protein and can be prepared ahead of time for busy mornings​.

    7. Breakfast egg cups

    Breakfast egg cups are a versatile and protein-packed option perfect for meal prep. Begin by whisking together eggs with your favorite mix-ins, such as spinach, diced bell peppers, cooked sausage, or cheese. Pour the mixture into a greased muffin tin and bake at 350°F for 18-20 minutes, until the eggs are set. These egg cups can be stored in the refrigerator for up to five days, making them an easy grab-and-go breakfast that’s both satisfying and nutritious. ​

    Pro tip: Egg cups freeze well. If mornings are too busy to make breakfast, double the recipe and stash in the freezer for when you need a quick bite.

    8. Protein oatmeal

    This chocolate protein oatmeal is a quick and delicious breakfast choice for a high-protein start to your day. Combine ½ cup of rolled oats with one cup of water or milk in a pot and bring to a boil. Stir in a scoop of chocolate protein powder, one tablespoon of cocoa powder, and a sweetener like maple syrup or honey. Cook until thickened, then top with sliced bananas, nuts, or seeds. This bowl provides a rich, chocolatey flavor while delivering a solid dose of protein​.

    Why protein beats carbs in the morning

    Many people tend to load up on carbohydrates in the morning, but a protein-rich breakfast can be much more beneficial. While carbs can provide a quick burst of energy, they often lead to energy crashes later on. Protein, however, provides a sustained release of energy and reduces appetite, keeping workers fueled and focused throughout their shifts. Put simply, protein is the superior choice for a morning meal. 

    The importance of protein for trade workers

    A high-protein breakfast is even more crucial for trade workers to ensure they have the energy and stamina needed to perform physically demanding tasks throughout the day. Protein plays a key role in several processes:

    • Consistent energy: Consuming a high-protein breakfast helps stabilize blood sugar levels, providing a steady energy source throughout the day. This is especially important for workers who engage in heavy physical labor, as it prevents the energy dips often caused by high-carbohydrate meals.
    • Muscle growth and recovery: Regular protein intake is vital for muscle synthesis and recovery, particularly after a long day of physical work. By incorporating protein into breakfast, trade workers can kickstart muscle protein synthesis early in the day, helping to maintain and build muscle mass.
    • Appetite regulation: Protein has a higher satiety value than carbohydrates, which helps keep you full for longer. This is beneficial for those who might not have regular access to meals or snacks throughout the day, as it can reduce the likelihood of overeating later in the day. A breakfast containing around 30 grams of protein has been shown to effectively reduce hunger and control appetite, which is particularly helpful in managing weight and preventing unhealthy snacking.

    What proteins can I eat for breakfast?

    When it comes to breakfast, you’re not limited to just traditional “breakfast” proteins—who says you can’t eat meat at 8 a.m.? Expanding your options can help you include a variety of proteins that not only satisfy but also support your daily energy needs.

    • Collagen: Collagen is a protein that supports skin, joint, and bone health. It can be easily added to your morning coffee, smoothie, or even oatmeal.
    • Protein powder: Protein powder is a versatile option that can be added to smoothies, pancakes, or even stirred into yogurt. They’re widely available in animal and plant-based forms.
    • Eggs: Eggs are a complete source of protein, providing about 6 grams per egg. They are incredibly versatile and can be enjoyed scrambled, boiled, poached, or as part of an omelet​.
    • Dairy (cottage cheese and Greek yogurt): Dairy products like Greek yogurt and cottage cheese are rich in protein and easily mixable with other healthy foods.
    • Bone broth: Bone broth is another great source of collagen and protein. It’s not a traditional breakfast food, but sipping on a warm cup of bone broth in the morning can be a nourishing start to your day, especially in colder months​.
    • Steak: While not a conventional breakfast choice, steak provides a hefty dose of protein and calories, with about 25 grams per 3-ounce serving. Pairing it with eggs can create a protein-packed breakfast that will keep you full for hours​.
    • Nuts and seeds: There are various nuts and seeds to choose from, and they come packed with calories, protein, vitamins, and minerals. Pumpkin seeds, walnuts, and almonds are all great choices.

    Key takeaways

    Starting your day with a high-protein breakfast can significantly impact your energy levels, muscle maintenance, and overall satiety. Incorporating a variety of protein sources—traditional breakfast foods like eggs and Greek yogurt to non-traditional options like steak and bone broth—can help you meet your nutritional needs and keep you feeling full longer. Remember, breakfast doesn’t have to be limited to specific foods; you can enjoy a diverse range of proteins to fuel your day effectively.

    Like this and want more? Follow us on social media and subscribe to our weekly newsletter for more healthy high-protein recipes and nutrition tips for busy construction professionals.

  • Winter health myths debunked: Tips for construction professionals to stay strong through the season

    Winter health myths debunked: Tips for construction professionals to stay strong through the season

    Winter often feels like the season when everyone’s sniffling, coughing, and blaming the cold for their woes. But much of what we think we know about staying healthy during colder months isn’t backed by science. For workers braving harsh outdoor conditions and long hours, practical health tips—not myths—are the key to staying strong and on the job. It’s time to debunk things like cold makes you sick, and loading up on vitamin C will keep you healthy.

    Why you get sick in the winter

    It’s not the cold itself that makes people sick—it’s the perfect storm of factors that come with winter. Shorter days mean less sunlight, leading to lower vitamin D levels, a key player in immune health. Add to that more time spent indoors in close quarters, where viruses can quickly spread, and it’s no wonder colds and the flu run rampant this time of year.

    These challenges are magnified for construction workers or anyone in physical fields. Long hours in extreme weather can take a toll on the body, leaving it more vulnerable to illness. Stress from tight project deadlines can weaken your immune system even further, and irregular meals—or grabbing whatever is easiest on the go—can mean missing out on the nutrients your body needs to fight germs. Staying healthy in winter starts with understanding these challenges and making small, smart changes to address them.

    The top health myths to say goodbye to

    1. Cold weather makes you sick

    Many believe stepping outside on a chilly day without a hat or coat will immediately cause a cold. This is one of the most persistent myths, often reinforced by worried family members and coworkers.

    Why this isn’t true:

    Sorry, Mom. The reality is that viruses—not the temperature—cause colds and the flu. While cold air doesn’t make you sick, it can dry out your nasal passages, making it easier for germs to enter your system. That’s why it might seem like the cold is to blame when the real culprits are the viruses circulating in crowded spaces like break rooms or job sites.

    Do this instead:

    Instead of bundling up to “ward off illness,” focus on proven prevention methods. Wash your hands regularly to stop the spread of germs, stay hydrated to keep your body functioning at its best, and fit in some exercise to boost your immune system. Staying active—even in winter—helps keep your body strong and ready to fight off anything that comes your way.

    2. Wet hair causes colds

    Many people have been told that going outside with wet hair in cold weather is an invitation to get sick. This belief has been passed down for generations, making it seem like a hard rule to follow.

    Why this isn’t true:

    The truth is that colds are caused by germs, not damp hair or chilly air. Stepping out with wet hair might make you feel cold and uncomfortable, but it doesn’t increase your chances of catching a virus. You’ll only get sick through exposure to someone already carrying a virus.

    Do this instead:

    Dry your hair before heading out for your comfort and to avoid unnecessary heat loss, but don’t stress about it leading to illness. Instead, focus on avoiding contact with germs by washing your hands frequently and avoiding close contact with unwell people. Your immune system, not your hairstyle, keeps sickness at bay.

    3. Loading up on vitamin C will prevent colds

    There’s a common belief that downing vitamin C supplements or orange juice by the gallon will keep you utterly immune to colds. Many swear by it as their go-to defense during cold and flu season.

    Why this isn’t true:

    While vitamin C is undeniably essential for immune health, it’s not a magical shield against every germ. Studies have shown that while it may slightly shorten the duration of a cold, it doesn’t prevent you from catching one in the first place—no matter how much you take. Relying solely on vitamin C can mean missing out on other nutrients your immune system needs to function properly. Plus, excessive sugar consumption can actually suppress your immune system, not bolster it. 

    Do this instead:

    Focus on eating a balanced diet that includes a variety of immune-boosting nutrients. Incorporate foods rich in zinc (like nuts and seeds) and vitamin D (such as fortified dairy or fatty fish), which are crucial in keeping your immune system strong. While a glass of OJ won’t hurt, it’s only one piece of the puzzle when it comes to staying healthy in the winter.

    4. Dressing warm will prevent sickness

    Many people are convinced that bundling up in extra layers is the secret to avoiding illness during the winter months. The idea is that staying warm somehow protects you from getting sick.

    Why this isn’t true:

    While being warm and cozy is certainly more comfortable, it won’t prevent you from catching a virus. Sickness is caused by exposure to germs, not by your body temperature or the layers of clothing you’re wearing. However, neglecting to dress appropriately for the weather can lead to other serious issues, like frostbite or hypothermia, which weakens your body and makes you more susceptible to illness.

    Do this instead:

    Dress warmly to protect yourself from the elements, but focus on the habits that really prevent sickness. Prioritize proper hygiene, like regular handwashing, and ensure you get enough rest to keep your immune system strong. Staying warm is important for your overall health and safety, but it’s not a direct defense against colds or the flu.

    5. Fluctuating temperatures make you sick

    Some believe that going from a toasty indoor environment to the freezing outdoors—or vice versa—puts the body under stress, making it more vulnerable to illness. Rapid temperature changes are thought to weaken the immune system.

    Why this isn’t true:

    Your body is remarkably good at regulating its temperature and adapting to changes. Fluctuating temperatures don’t weaken your immune system or make you more susceptible to viruses. What causes sickness are germs, not the temperature shifts themselves.

    Do this instead:

    Instead of worrying about the thermostat, focus on strengthening your immune system. Eating a balanced diet packed with essential nutrients, getting enough sleep, and managing stress are far more effective ways to stay healthy. Staying consistent with these habits is the key to fighting winter illnesses.

    6. Warm/hot liquids help prevent colds

    Many swear by hot tea, soup, or other warm drinks to fend off colds during winter. They believe that these comforting remedies can somehow keep illness at bay.

    Why this isn’t true:

    While sipping on hot liquids can be soothing and help alleviate symptoms if you’re already sick, they don’t kill germs or stop you from getting sick in the first place. Viruses cause colds, and unfortunately, no amount of hot tea can prevent them.

    Do this instead:

    Focus on staying hydrated with hot tea, cold water, bone broth, or anything in between. Fluids help keep your mucous membranes moist, which can provide a barrier against germs entering your system. Staying hydrated supports your overall health and ensures your body can fight off illness more effectively.

    How to (actually) stay healthy this winter

    Beating cold and flu season takes a combination of smart habits and proactive care, especially for workers who spend long hours outdoors or in close quarters with others. Here are some practical tips to help you stay strong all season long:

    • Practice good hygiene: Regular handwashing is one of the simplest and most effective ways to prevent the spread of germs. Keep sanitizing wipes or sprays handy for high-touch surfaces like tools, door handles, and shared equipment.
    • Incorporate immune-boosting foods: Include nutrient-rich options like leafy greens, citrus fruits, nuts, seeds, and fatty fish in your meals. These foods are packed with vitamins and minerals that strengthen your immune system.
    • Prioritize rest and stress management: Long shifts and tight deadlines can leave you feeling run down, which weakens your immune defenses. Make sleep a priority and find ways to manage stress, whether through exercise, meditation, or taking a little downtime when possible.
    • Use cold-weather gear: Invest in high-quality clothing and accessories for outdoor work. Layering with thermal or moisture-wicking fabrics can keep you warm without compromising comfort. Staying warm helps you focus and prevents conditions like frostbite and hypothermia.
    • Consider vitamin D supplements: Shorter days and less sunlight exposure can lower your vitamin D levels, which play a key role in immune health. A daily supplement can help fill the gap if you’re not getting enough through sunlight or diet.

    Bottom line

    Winter doesn’t have to be the season of endless colds and sniffles. You can stay healthy and strong through the colder months by ditching outdated myths and focusing on science-backed practices. Whether maintaining proper hygiene, eating nutrient-packed meals, dressing appropriately for the weather, or managing stress, small changes can make a big difference—especially for those in physically demanding jobs like construction.

    Don’t let the season slow you down. Stay ahead with practical tips and resources tailored for workers like you. Subscribe to our newsletter for expert advice and insights to keep you at your best year-round.

  • Top 6 ways men can prioritize health and mental well-being

    Top 6 ways men can prioritize health and mental well-being

    Prioritizing men’s health is critical to help men avoid disastrous health outcomes. Conditions like prostate cancer and heart disease are highly prevalent among men, and addressing both physical and mental health is essential for preventing these issues. Taking proactive steps like regular checkups, physical activity, and mental health support can significantly affect long-term health outcomes.

    Why men’s health matters

    Prioritizing health can help men live longer and avoid issues like heart disease, prostate cancer, and mental health disorders. Despite this, cultural norms often make it challenging for men to focus on self-care or ask for support when needed. Alarming statistics show that only 13.4% of men received any mental health treatment when dealing with a mental health condition such as anxiety or depression, compared with 24.7% of women. 

    In addition, life’s demands have become more overwhelming, and men feel the weight. Suicide rates are approximately three times higher among men compared to women, making suicide one of the leading causes of death among youth and young adults between the ages of 15 and 34 years. 

    Guy things

    Men face health conditions that can have detrimental consequences if not addressed early. Here are some of the most common:

    • Prostate cancer: Prostate cancer is the second most common cancer among men in the U.S., with about 1 in 8 men diagnosed at some point in their lives. In 2024 alone, around 299,010 new cases are expected to be diagnosed, and it remains one of the leading causes of cancer deaths, claiming approximately 35,250 lives each year. Early detection through screening is vital, as the five-year survival rate is nearly 100% when diagnosed early​.
    • Heart disease: As the leading cause of death among men in the U.S., heart disease kills about 1 in 4 men each year. Factors like high cholesterol, high blood pressure, and smoking significantly increase the risk. 
    • Alcohol-related disorders: Alcohol consumption is another significant health risk for men, with about 13% of adult men in the U.S. diagnosed with an alcohol use disorder. Men are more likely than women to binge drink, leading to increased rates of alcohol-related hospitalizations, accidents, and chronic conditions like liver disease. Alcohol-related deaths among men make up nearly two-thirds of all alcohol-related fatalities​. 

    By being aware of these risks and seeking early intervention through screenings and lifestyle changes, men can significantly reduce their chances of developing these life-threatening conditions.

    6 ways men can prioritize health

    1. Get screened

    Regular screenings are essential to catch potential health problems early. Men should prioritize annual checkups to monitor key health markers like blood pressure, cholesterol, and blood sugar. Starting at age 45, men should undergo regular screenings for colorectal cancer, with earlier testing if they have a family history of the disease. Prostate cancer screenings typically begin between ages 55 and 69, but those at higher risk may start earlier. Detecting these conditions early can make treatment more effective.

    2. Know your numbers

    Men should be aware of critical health numbers such as cholesterol, blood pressure, and blood sugar levels. Monitoring these can help prevent heart disease, diabetes, and other chronic conditions. For instance, high blood pressure, which affects over 50% of men in the U.S., can increase the risk of heart disease if left unchecked. Regular monitoring and managing these numbers through lifestyle changes can significantly reduce the risks.

    3. Regular physical activity

    The Physical Activity Guidelines recommend at least 150 minutes of moderate-intensity exercise or 75 minutes of vigorous aerobic activity per week. Regular physical activity can lower the risk of chronic diseases such as heart disease, improve mental health, and boost overall well-being. Walking, swimming, and weight training are effective ways to stay fit.

    4. Eat healthy

    A balanced diet is critical for maintaining health. Men should focus on whole foods like fruits, vegetables, whole grains, and lean proteins while minimizing processed foods, added sugars, and saturated fats. In addition, incorporating foods that support men’s specific health needs, such as tomatoes for prostate health or oats for heart health, can provide added benefits.

    5. Build a support network

    Building strong relationships with friends, family, and health professionals is vital for mental and physical health. Men often face societal pressures that discourage discussing emotional struggles, but having a support network encourages openness and can help prevent mental health issues from escalating.

    6. Don’t forget about your mental health

    Mental health is just as important as physical health, yet men are less likely to seek treatment. Stress, anxiety, and depression are common challenges, and men should feel empowered to seek professional help when needed. Practicing mindfulness, sleeping well, and maintaining a balanced lifestyle can improve mental well-being.

    Bottom line

    Prioritizing health doesn’t have to be complicated, but it does require consistency. By focusing on regular screenings, maintaining a balanced diet, staying active, and taking care of mental health, men can significantly reduce their risks for chronic diseases and improve their overall quality of life. Small, proactive steps today can lead to a healthier future tomorrow.

  • Fueling job sites: The power of plant-based protein for hard hat heroes

    Fueling job sites: The power of plant-based protein for hard hat heroes

    If you’re working long hours on a job site, you know how important it is to stay fueled with meals that keep you going. While meat might be the go-to for protein for most construction professionals, plant-based options can pack just as much punch—sometimes even more! They’re often cheaper, healthier, and better for the planet. Making the switch, even for just one meal a week, could be a game-changer for your energy and overall health.

    Quick look

    • Lentils, quinoa, and tofu provide construction workers with affordable, energy-packed, and sustainable alternatives to meat.
    • Combine plant-based staples like beans, rice, quinoa, and lentils for complete proteins and balanced, protein-rich meals.
    • Batch-cooking hearty recipes like vegan chili simplifies meal prep and ensures ready-to-grab, nutritious options for busy job-site days.
    • Plant-based diets boost energy, heart health, and sustainability while cutting costs and reducing environmental impact.

    Why consider plant-based proteins?

    Plant-based proteins aren’t just for vegetarians—they’re for anyone looking to stay healthy, save money, and fuel their body without compromise. Just ask Carrie Nicols, a Registered Holistic Nutritionist who switched to a plant-based diet after being diagnosed with type 1 diabetes. “A plant-based diet really helped me balance my blood sugars,” Nicols says, adding that switching to plant-based in conjunction with insulin support was a lifesaver. 

    One of the biggest myths about plant-based eating is that you can’t get enough protein. The truth? Vegetables, legumes, nuts, seeds, and grains all contain protein. While some plant-based foods don’t have all the essential amino acids needed to form a “complete protein,” there’s an easy fix: eating a variety of these foods ensures your body gets everything it needs. And here’s the kicker—studies show vegans and vegetarians can get up to 70% more protein than they need just by meeting their calorie requirements.

    Meeting energy needs on the job

    If you’re hauling materials, climbing scaffolding, or pouring concrete all day, you need serious fuel to keep going. Protein might be the first thing you think about when planning a meal, but what exactly makes a protein “complete”? It all comes down to amino acids. “Amino acids are the building blocks of proteins, and some are non-essential. Those are ones that your body can synthesize within itself from recycling,” says Nicols. “And then there are essential amino acids. Essential means that you have to get those through your diet. Meat and animal-based proteins have all the amino acids, both essential and non-essential. That makes a complete protein.”

    While Nicols says meat is one of the easiest (and some argue, the most delicious) ways to get protein, problems can arise when adults use it as their only protein source. “Once your body uses the protein that it needs to do its work, excess protein can’t be stored,” she says. “It’s difficult for your body to process. It’s hard on your digestive system and isn’t a very efficient energy source for your body. Excess protein that isn’t converted to energy can be stored as fat.”

    While most plant-based foods don’t naturally meet the complete protein criteria, some superstar exceptions exist, including quinoa, soy products (like tofu and tempeh), and spirulina. These are fantastic options for anyone looking to incorporate complete plant proteins into their meals. “The beauty of protein sources from plants is that in addition to the protein, you’re also getting the fiber, the other nutrients, the enzymes, the cofactors in your body that help processes run. It’s very rare to hear of a protein deficiency,” Nicols says.

    Everyone’s protein and calorie needs differ depending on age, activity level, and personal goals. A general rule of thumb for sedentary adults is 0.6 to 0.8 grams of protein per kilogram of body weight. However, the demand is often much higher for active workers like those on a construction site. Meeting those needs with plant-based foods is doable—just mix and match! Combining different plant-based foods allows you to create complete proteins without breaking a sweat. Think beans, rice, lentils, whole-grain bread, or a handful of nuts sprinkled over a salad. “As long as you’re eating a variety of foods and meeting your calorie needs, you’ll get all the protein your body requires,” says Nicols.

    Top plant-based protein sources for construction workers

    When powering through a tough day on the job, these plant-based protein sources pack a punch. They’re loaded with protein and extra perks like fiber, vitamins, and minerals to keep your body running at its best.

    • Lentils: A hearty and versatile staple, lentils are packed with protein and fiber, making them a great addition to soups, stews, and salads.
    • Beans: From black beans to kidney beans, these are affordable and protein-rich, perfect for chili, burritos, or even a quick snack.
    • Tofu and tempeh: Made from soybeans, these are plant-based protein superstars. Tofu is great for soaking up flavors in stir-fries, while tempeh offers a nutty taste and satisfying texture.
    • Quinoa: This pseudo-grain is a complete protein containing all nine essential amino acids. Use it as a base for bowls or as a substitute for rice.

    Lesser-known sources

    • Ground walnuts: These add texture and protein to dishes like vegan chili or veggie burgers while also delivering healthy fats.
    • Blackstrap molasses: Surprisingly high in iron and calcium, a spoonful of this rich syrup can be a nutritious addition to smoothies or baked goods.
    • Dark leafy greens: Spinach, kale, and Swiss chard offer a surprising protein boost and essential nutrients like iron and calcium.

    Nutritional perks

    Plant-based protein sources don’t just fuel your muscles—they offer extra health benefits that meat can’t match. The fiber in lentils and beans helps with digestion and keeps you full longer, while the vitamins and minerals in leafy greens and quinoa support overall health. Plus, these foods are naturally low in saturated fat and high in antioxidants, making them an excellent choice for heart health and energy.

    Incorporating these plant-based powerhouses into your meals isn’t just good for your body—it’s good for your wallet and the planet, too. Whether packing a thermos of lentil soup or grilling tofu skewers, these options prove that protein doesn’t always have to come from meat.

    Tips for making plant-based proteins delicious

    With the right approach, plant-based proteins can be as flavorful and satisfying as meat. The secret? Seasoning, sauces, and creative cooking methods turn simple ingredients into mouthwatering meals.

    The power of seasoning and sauces

    Spices and herbs are your best friends when making plant-based proteins shine. Think garlic, onion, cumin, paprika, and fresh herbs like cilantro or parsley. Try marinating tofu or tempeh in soy sauce, garlic, and ginger for extra flavor. Sauces can also elevate your meals—look for vinegar-based dressings, tahini sauces, or even homemade peanut sauce to add depth and richness. The trick is treating plant-based proteins like meat: season generously and cook carefully.

    Practical advice for getting started

    Transitioning to a plant-based diet doesn’t mean sacrificing strength or stamina. With a few simple steps, you can ease into the change and enjoy all the benefits without missing a beat—or the meat!

    1. Start small

    You don’t need to overhaul your entire diet overnight. Start with just one plant-based weekly meal, like a hearty lentil soup, a quinoa salad, or veggie stir-fry. You can build from there once you’ve mastered a few go-to recipes. The idea is to make small, sustainable changes that fit your lifestyle without feeling like a chore. 

    2. Batch cook for busy days

    Batch cooking is a lifesaver, especially if you have a packed schedule. Take a couple of hours on the weekend to prep meals like Carrie Nicols’ Easy Vegetarian Chili (recipe below). It’s packed with protein from lentils, beans, and tofu and freezes beautifully, making it perfect for grab-and-go lunches or quick dinners after a long day on the job site. Having ready-made, plant-based meals on hand makes it much easier to stick to your goals.

    3. Watch out for junk food vegetarianism

    Plant-based doesn’t always mean healthy. While processed options like plant-based burgers or nuggets can help ease the transition, relying on them too much can leave you missing out on key nutrients. Focus on whole, minimally processed foods like legumes, grains, nuts, and veggies to ensure you get the protein, fiber, and vitamins your body needs. Think of these convenience items as a stepping stone, not the foundation of your diet.

    Bottom line

    Meeting your protein needs with a plant-based diet is not only possible, it’s easier than you think. “You can get enough protein on a plant-based diet. Full stop,” says Nicols. Try swapping just one meal a week with a plant-based option and see how it fits into your routine. Over time, these small steps can lead to big changes in your energy levels, well-being, and even your grocery bill.

    Have questions or comments about plant-based eating? Send them to carrienicolsnutrition@gmail.com and subscribe to our weekly newsletter for more health and wellness tips for construction professionals.

  • Why your cold symptoms worsen at night: A guide for skilled trades workers

    Why your cold symptoms worsen at night: A guide for skilled trades workers

    Dealing with a cold can be frustrating, especially when nighttime rolls around and every symptom intensifies. Why is it harder to breathe, sleep, or stay comfortable after the sun sets? Hormonal changes, such as reduced cortisol and increased melatonin, play a major role in these shifts. Symptoms like congestion, sore throat, and cough worsen, making rest elusive. Here, we delve into the science behind these changes and offer practical ways to manage cold symptoms, ensuring you wake up feeling clear-headed, refreshed, and ready to tackle another day on the job.

    It’s not all in your head  

    The worsening of cold symptoms at night isn’t just your imagination—it’s a physiological response rooted in your body’s internal clock. As evening approaches, your body naturally produces more melatonin to prepare for sleep. This hormone indirectly triggers your immune system to become more active, ramping up its fight against infections. While this immune response is vital for recovery, it also causes inflammation to intensify, leading to heightened discomfort.  

    Another factor is the significant drop in cortisol levels. Cortisol is a hormone that acts as a natural anti-inflammatory during the day. When its levels fall at night, your body loses some ability to control inflammation, worsening symptoms like congestion and a sore throat. Additionally, lying down increases blood flow to your head, exacerbating nasal congestion by causing tissues to swell. Combined with the quiet of nighttime, these factors make symptoms like coughing and a runny nose more noticeable.  

    Recognizing that this process is a natural part of healing can make it easier to manage the discomfort. Simple strategies, like adjusting your sleep position or using targeted remedies, can help you rest more comfortably despite the increased intensity of cold symptoms.

    Why cold symptoms get worse at night (and what to do about it)

    Congestion  

    Congestion feels particularly bad at night due to a mix of physical and physiological factors. Gravity plays a key role: When you lie flat, blood flow to your nasal passages increases, causing tissues to swell. This swelling blocks your nasal passages, making it harder to breathe. Mucus, which drains more easily when you’re upright, pools in your sinuses when lying down, further worsening congestion. Nighttime dryness—often from central heating—can thicken mucus, increasing the blocked feeling.  

    What you can do:  

    Elevating your head with extra pillows can help reduce nasal swelling by using gravity to your advantage. Before bed, saline sprays or rinses can clear mucus and soothe swollen nasal tissues. Consider running a humidifier to keep the air moist, which prevents mucus from thickening. Drinking warm fluids, such as herbal tea, can also help hydrate your nasal passages while promoting drainage. Decongestants or steam inhalation can provide temporary relief for severe congestion, making it easier to fall asleep.

    Sore throat  

    A sore throat often worsens at night due to inflammation and dryness. During the day, swallowing frequently keeps the throat moist and clears away mucus. At night, reduced swallowing and increased mouth breathing, often caused by congestion, dry out the throat. This dryness irritates the already inflamed tissues, making the pain more pronounced. Cold viruses also trigger immune cells to release compounds that heighten inflammation, compounding the discomfort.  

    What you can do:  

    Sip on warm, soothing drinks like honey and lemon tea or chamomile to hydrate and calm throat irritation. Keep a glass of water by your bed to stay hydrated overnight, and use a humidifier to maintain moisture in the air. Over-the-counter throat sprays or medicated lozenges can provide targeted relief for soreness. Gargling with warm salt water before bed is another effective way to reduce inflammation and kill bacteria lingering in the throat.

    Runny nose  

    A runny nose might seem harmless during the day, but it can feel relentless at night. Increased immune activity during the evening boosts mucus production as your body works to flush out the virus. This excessive mucus flow can become more noticeable when lying down, especially if it drips down the back of your throat, triggering coughing or irritation. Dry indoor air worsens the situation, irritating nasal passages and making mucus thicker.  

    What you can do:  

    Blow your nose gently and thoroughly before bed to minimize mucus buildup. Use a saline spray to keep nasal passages moist, which can help regulate mucus flow. Running a humidifier can prevent your nasal passages from drying out while drinking plenty of fluids throughout the day keeps mucus thin. For more immediate relief, a mentholated rub applied to your chest or under your nose can open airways and reduce the discomfort of a runny nose.

    Cough  

    Coughing intensifies at night because of the postnasal drip and the lying-down position. Mucus collects in the back of the throat, triggering the cough reflex. Dry air in the bedroom can aggravate this, irritating the throat and airways. Your body’s increased immune response at night also makes the throat more sensitive to irritation, prolonging coughing fits and disrupting sleep.  

    What you can do:  

    Propping yourself up with pillows can help reduce postnasal drip and ease throat irritation. Warm liquids like herbal tea or broth can coat the throat and reduce the coughing reflex. A humidifier adds moisture to the air, preventing dryness that can trigger coughs. For severe cases, consider using an over-the-counter cough suppressant before bedtime to provide temporary relief and ensure a more restful night.

    Headache  

    Sinus-related headaches often worsen at night due to the same factors that increase congestion. Lying down causes sinus pressure to build up, creating a throbbing pain around the forehead, eyes, or cheeks. Dehydration, which often occurs during illnesses, can also contribute to nighttime headaches. Inflammation from your body’s immune response further intensifies the discomfort, particularly when blood vessels in the sinuses become more sensitive.  

    What you can do:  

    Drink plenty of water throughout the day to stay hydrated, which can reduce headache severity. Using a warm compress on your forehead or sinuses before bed can ease pressure and promote drainage. Running a humidifier can also keep airways open, reducing sinus-related headaches. If the pain persists, consider taking a mild over-the-counter pain reliever, such as ibuprofen, to reduce inflammation and relieve headaches.

    Fever/chills  

    Fever and chills often spike at night as part of the body’s circadian rhythm. Immune activity naturally increases in the evening, raising the body’s temperature as it fights off infections. This rise can make fever symptoms, such as chills and sweating, more noticeable and uncomfortable. Nighttime overheating from too many blankets or thick pajamas can also intensify these symptoms.  

    What you can do:  

    Dress in lightweight, breathable fabrics and use a light blanket to regulate your temperature. If you’re experiencing chills, keeping your bedroom cool can help you feel more comfortable. A lukewarm bath or cool compress can naturally bring down your fever. If your temperature is high, fever-reducing medications like acetaminophen or ibuprofen can provide relief and help you sleep better.

    Tips for staying healthy in the thick of cold season

    Hydrate  

    Staying hydrated helps thin mucus, reduce inflammation, and maintain overall immune health, especially during colder months. Proper hydration ensures that your nasal passages stay moist, making clearing congestion easier and alleviating cold symptoms like a sore throat or dry cough. Carrying a reusable water bottle throughout the day is a simple habit that can make a big difference, especially for those working in physically demanding fields like construction or engineering. 

    Warm liquids like herbal teas, broths, or even a comforting mug of hot water with lemon can provide extra relief by soothing irritated airways and supporting hydration. Additionally, staying hydrated supports overall energy levels and cognitive function, helping you stay alert and productive during busy workdays. Make it a priority to drink consistently, even when you don’t feel thirsty, as cooler weather can reduce your thirst signals.  

    Moderation with food (especially alcohol and sugar)  

    Excess sugar and alcohol can weaken your immune system, leaving you more vulnerable to colds and other illnesses. High sugar intake has been shown to reduce the effectiveness of white blood cells, which play a key role in fighting off infections, for several hours after consumption. Alcohol can also dehydrate the body, disrupt sleep patterns, and interfere with nutrient absorption, all of which are essential for maintaining a strong immune response. 

    Instead, focus on balanced meals that include plenty of fruits, vegetables, lean proteins, and whole grains to give your body the necessary vitamins and minerals. Enjoy treats and alcoholic beverages in moderation to avoid compromising your defenses while still savoring the season. Small changes, like substituting sugary desserts with naturally sweet options like fresh fruit or limiting drinks to one or two servings, can make a noticeable difference in staying healthier throughout the winter months.  

    Prioritize sleep  

    Adequate rest is essential for both recovery and illness prevention, as sleep is when the body repairs itself and strengthens the immune system. Aim for 7-9 hours of quality sleep each night to give your body the time to fight off viruses and rebuild energy. During sleep, the immune system releases proteins called cytokines, which are critical for battling infections and reducing inflammation. Skimping on sleep can decrease the production of these proteins, leaving you more susceptible to illness and prolonging recovery time if you’re already unwell. 

    To improve sleep quality, establish a consistent bedtime routine, avoid caffeine or heavy meals late in the evening, and create a calm, dark sleeping environment. Prioritizing rest helps fend off sickness and ensures you’re more alert and energized to tackle your daily responsibilities effectively. 

    Wash your hands frequently  

    Viruses spread easily through contact with contaminated surfaces, especially in shared spaces or high-traffic areas like workplaces and public transportation. Washing your hands regularly with soap and water for at least 20 seconds helps remove germs before they can enter your system. Pay special attention to washing after coughing, sneezing, or touching commonly shared items such as doorknobs, tools, or electronic devices. 

    Keeping hands away from the face, particularly the mouth, nose, and eyes, further reduces the risk of transferring viruses. If soap and water aren’t available, using a hand sanitizer with at least 60% alcohol can be an effective alternative. Consistent hand hygiene is one of the simplest yet most powerful ways to protect yourself and others from infection. 

    Stay active  

    Light to moderate exercise boosts circulation and strengthens immune function by encouraging the movement of immune cells throughout the body. Activities such as walking, yoga, or gentle stretching help maintain physical fitness while reducing stress, which can further benefit the immune system. Exercise also enhances the body’s ability to regulate inflammation, making it less susceptible to illnesses. 

    During the cold season, avoiding overexertion is especially important, as intense workouts can temporarily weaken your immune defenses. A brisk 30-minute walk or a calming yoga session can be an excellent way to stay active without pushing your body too hard. Keeping up with regular, moderate movement ensures your body remains resilient and ready to fight off infections.  

    Bottom line  

    Cold symptoms worsen at night because of your body’s natural hormonal changes and immune responses. While these processes are part of your recovery, they can make symptoms like congestion, sore throat, and cough harder to tolerate. Understanding the causes and using simple strategies—like propping yourself up, staying hydrated, and using humidifiers—can make nighttime cold symptoms more manageable. Staying healthy during cold season also means maintaining habits like regular hydration, balanced eating, and prioritizing sleep. 

    For more tips on staying well this winter, subscribe to Under the Hard Hat. 

  • Free silica control tool protects Ontario construction workers from dangerous exposure  

    Free silica control tool protects Ontario construction workers from dangerous exposure  

    Exposure to silica dust poses significant health risks to workers in construction, manufacturing, and related industries. Inhaling respirable silica can lead to serious conditions, including lung cancer, silicosis, and chronic obstructive pulmonary disease (COPD). Prolonged exposure may also result in kidney disease, underscoring the need for effective preventive measures. To address these dangers, the Occupational Health Clinics for Ontario Workers Inc. (OHCOW) offers a free Silica Control Tool to safeguard workers and improve job site safety.

    What the silica control tool offers  

    OHCOW’s Silica Control Tool is an online resource that helps employers and workers assess silica exposure risks during specific tasks. By entering details about the materials being used and the methods involved, users receive tailored recommendations to control silica dust effectively. This tool also provides options for engineering controls, such as ventilation, and administrative controls, like worker rotation, to reduce exposure. Its user-friendly interface simplifies the process, making it accessible even for those with minimal technical experience.

    Developed with input from health professionals and industry experts, the tool meets Ontario’s stringent workplace safety standards. It’s particularly valuable for tasks like cutting, grinding, or drilling materials like concrete and stone, which release fine silica particles into the air. The tool’s recommendations empower employers to implement strategies that minimize risks without compromising productivity.

    Importance for construction and manufacturing  

    Construction and manufacturing workers often face higher silica exposure due to the nature of their work. Activities like jackhammering or cutting drywall produce airborne particles that can linger, putting nearby workers at risk. The silica control tool bridges the gap between awareness and action by offering practical solutions tailored to specific job site conditions.

    Employers benefit by meeting regulatory requirements and improving worker safety, while employees gain confidence knowing their health is being prioritized. This proactive approach reduces long-term health costs and helps create safer, more efficient worksites.

    Why this matters now  

    The tool’s introduction is especially timely as awareness about silica’s risks grows. Recent studies have highlighted the links between silica exposure and severe health outcomes, pushing regulators to adopt stricter enforcement of safety measures. This free resource offers businesses an opportunity to stay ahead of compliance standards while building a safety-first culture.

    The Silica Control Tool is about more than protecting workers today; it’s about ensuring their long-term health and productivity. OHCOW’s initiative underscores the importance of accessible safety resources in industries where health risks are part of daily operations.  

    Encourage your team’s safety by exploring tools like this! Subscribe to our newsletter at Under the Hard Hat for updates on workplace health and safety tools and resources. 

  • A healthy colon means a happy worker: 7 tips to keep your colon happy

    A healthy colon means a happy worker: 7 tips to keep your colon happy

    Your colon plays a crucial role in your long-term health and ability to process nutrients effectively. With colorectal cancer rates rising among individuals under 55, taking proactive steps to care for your colon has never been more important. By making smart dietary and lifestyle choices like staying hydrated and eating more fiber, you can significantly reduce your risk of colon-related diseases and maintain a healthy digestive system.

    The truth about colon health

    Colorectal cancer is the third most commonly diagnosed cancer in both men and women. For men, the risk is especially high due to factors such as diet and physical inactivity. In fact, the American Cancer Society expects over 106,000 new cases of colon cancer in the U.S. in 2024, with men at a higher risk. 

    This increased incidence in younger individuals and preventable lifestyle factors like diet emphasizes the importance of prioritizing colon health. Key aspects such as high fiber intake, reducing processed meats, staying hydrated, and maintaining a healthy weight can all contribute to lowering your risk of colorectal cancer and promoting a healthier colon.

    7 tips to keep your colon happy

    Keeping your colon happy requires a change towards a healthier lifestyle in many areas of your life. No one magic recipe will change your colon health overnight. But with consistency and several effective strategies, you can ensure your colon functions as best as possible to reduce your risk of colorectal diseases in the future.

    1. Stay hydrated

    While often overlooked, hydration is key in keeping your digestive system healthy. Drinking plenty of water helps prevent constipation by softening stools. Staying hydrated also supports fiber’s role in maintaining regular bowel movements. Therefore, when combined with increased fiber consumption, inadequate water intake may lead to digestive discomfort. So, aim for at least 8–12 cups of water daily, depending on your needs.

    2. Eat more fiber

    A fiber-rich diet has been shown to significantly reduce the risk of colon cancer. Soluble and insoluble fibers promote healthy bowel movements, remove toxins, and feed beneficial gut bacteria. Aim for about 25–30 grams of fiber daily from sources such as fruits, vegetables, whole grains, legumes, and nuts. Increasing fiber intake also improves the balance of gut bacteria, further supporting colon health.

    3. Add color to your meals

    Fruits and vegetables, especially those rich in antioxidants and fiber, help lower inflammation in the colon and protect against cancer. Cruciferous vegetables like broccoli, kale, and Brussels sprouts contain a compound called sulforaphane that has been shown to inhibit the growth of colon cancer cells. Eating a variety of colorful produce ensures you receive a wide range of protective nutrients.

    Pro tip: If you don’t eat fresh produce fast enough before it goes bad, there’s no shame in the frozen game. Frozen fruits and vegetables are often flash-frozen at prime ripeness, meaning they contain the highest level of nutrients. Stock up on frozen fruits and veggies to ensure you have something on hand when needed.

    4. Avoid charring your food

    Cooking meat at high temperatures, such as grilling or frying, can produce harmful compounds called heterocyclic amines (HCAs) and polycyclic aromatic hydrocarbons (PAHs), which have been linked to colon cancer. Limiting charred meats and opting for gentler cooking methods, like steaming or baking, can lower your risk. 

    5. Incorporate healthy fats

    Healthy fats, such as those found in olive oil, avocados, and omega-3-rich fatty fish, help reduce inflammation in the body, including in the colon. Omega-3 fatty acids, in particular, have been shown to lower the risk of colorectal cancer by supporting gut and immune function.

    6. Limit alcohol and quit smoking

    Excessive alcohol intake and smoking both increase your risk of colon cancer. Even moderate drinking has been associated with a higher risk of colorectal cancer, so limiting or avoiding these substances entirely is a smart way to protect your colon. 

    7. Manage stress

    Chronic stress can lead to digestive disturbances and gut inflammation, impacting colon health. Stress can also increase intestinal permeability and lead to bowel dysfunction. Practices like mindfulness, yoga, or regular physical activity can help reduce stress and support your digestive system. Managing stress can also prevent flare-ups in conditions like irritable bowel syndrome (IBS).

    Other ways to maintain colon health

    In addition to dietary and lifestyle adjustments, there are several other key ways to maintain colon health and reduce your risk of colorectal diseases. These methods go beyond what you eat and drink and focus on regular screenings, physical activity, and awareness of your genetic risk factors.

    Regular checkups and screenings

    Regular screenings are one of the most effective ways to prevent colorectal cancer. A colonoscopy is recommended for individuals at average risk starting at age 45. This screening can detect and remove precancerous polyps before they develop into cancer. For those with a higher risk—due to family history or other factors—screenings may need to start earlier. There are also alternative screening methods, such as virtual colonoscopies or stool-based tests, but colonoscopy remains the gold standard for prevention.

    Stay physically active

    Exercise plays a vital role in maintaining colon health. Physical activity can help reduce inflammation, improve digestion, and regulate weight, lowering the risk of colorectal cancer. Regular exercise, such as 150 minutes of moderate-intensity activity each week, has been shown to reduce the likelihood of developing colon cancer by improving metabolic function and reducing body fat.

    Know your genetic risk

    Understanding your family history is another critical aspect of colorectal health. Certain genetic conditions, such as Lynch syndrome or familial adenomatous polyposis (FAP), can significantly increase your risk of colorectal cancer. If you have a family history of the disease, discussing genetic screening with your healthcare provider is important. Early detection of genetic mutations allows for proactive measures like more frequent screenings.

    Final thoughts

    With colorectal cancer rates rising, colon health is more important than ever. Simple habits like staying active, eating fiber-rich foods, staying hydrated, and getting regular screenings can significantly reduce the risk of colon issues.

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