Under the Hard Hat

Tag: Health

  • Revitalize and recover: The surprising benefits of red light therapy for skilled laborers

    Revitalize and recover: The surprising benefits of red light therapy for skilled laborers

    Red light therapy (RLT) uses low-level wavelengths of light to stimulate your cells, helping your body heal and recharge faster. Whether you’re dealing with joint pain fatigue or just want to improve your overall health, RLT offers a powerful solution that’s especially beneficial for those in physically demanding jobs like construction.

    What is red light therapy?

    RLT is a non-invasive treatment that uses low-level red light to penetrate the skin and stimulate cellular function. NASA helped advance the technology for astronauts, and it’s now widely used across the healthcare and wellness sectors.

    At a cellular level, RLT boosts mitochondrial activity at a cellular level, increasing ATP (adenosine triphosphate) production—cells’ energy currency. This process helps repair tissues, reduce inflammation, and improve cell function, leading to faster healing and recovery. The benefits of red light therapy are recognized across industries, from wound healing in hospitals to skin rejuvenation in spas.

    Near-infrared vs. far-infrared

    When discussing red light therapy, it’s essential to differentiate between near-infrared (NIR) and far-infrared (FIR) wavelengths, as each serves a different purpose.

    • Near-infrared (NIR) wavelengths (typically 700-1100nm) are commonly used in red light therapy devices. NIR light penetrates the body, reaching muscles, tissues, and bones. This makes it highly effective for addressing deep-tissue issues like joint pain, muscle recovery, and improving blood circulation. Construction workers who deal with soreness or injuries that require deep tissue healing can benefit significantly from NIR’s ability to stimulate recovery beneath the skin’s surface.
    • Far-infrared (FIR), on the other hand, operates at a much longer wavelength (3,000-10,000nm) and is primarily used in heat-based therapies, such as infrared saunas. FIR is absorbed by the skin’s surface, generating heat that helps with detoxification, superficial circulation, and relaxation. While FIR is excellent for heat therapy, it doesn’t offer the same light-based therapeutic benefits that NIR or red light wavelengths provide.

    How red light therapy works

    RLT operates by triggering your body’s natural healing processes at a cellular level. When red or near-infrared light penetrates the skin, it’s absorbed by the mitochondria, the energy-producing centers in your cells. This absorption boosts mitochondrial function, leading to an increase in ATP. With more energy, your body can repair tissues, reduce inflammation, and heal faster.

    RLT also improves blood circulation by stimulating the production of new capillaries and increasing the flow of oxygen and nutrients to damaged areas. This boost in circulation helps accelerate recovery, reduce pain, and improve overall health. These mechanisms can be game-changers for construction workers who often deal with sore muscles, joint pain, and fatigue from physical labor. 

    Health benefits of red light therapy

    Fights fatigue and increases energy

    Red light therapy is known for its ability to boost energy by increasing the production of ATP in cells. This increased energy can make a significant difference for construction workers, who often experience physical exhaustion and long work hours. By helping your cells produce more ATP, RLT enables you to stay energized throughout the day, reducing the mid-day fatigue slump and keeping you productive from start to finish.

    Boosts fat loss

    RLT can also play a role in fat loss by stimulating your metabolism. Studies suggest that RLT helps break down fat cells by increasing blood flow and triggering the release of stored fat. While it’s not a replacement for a healthy diet and exercise, RLT can complement these efforts by giving your metabolism a little extra boost, which may help construction workers maintain a healthier body weight.

    Supports muscle recovery

    Muscle recovery is essential for anyone in a physically demanding job, and RLT can help speed up this process. By enhancing cellular energy production and blood flow, RLT promotes quicker muscle repair after strenuous activity. This means less downtime due to muscle soreness and faster recovery from heavy lifting or repetitive strain—ideal for construction workers who rely on their bodies daily.

    Speeds up tissue repair and wound healing

    Red light therapy can accelerate the healing process for cuts, bruises, and other minor injuries. By increasing blood flow and stimulating cell regeneration, RLT helps wounds close faster and reduces the risk of infection. For construction workers prone to minor injuries, using RLT can aid in quicker recovery and get you back on the job sooner.

    May support mental health

    Emerging research suggests that RLT may positively impact mental health by helping increase serotonin levels and improve mood. For those experiencing anxiety or depression, RLT’s ability to improve blood flow and reduce inflammation in the brain could help alleviate symptoms. While more research is needed, these findings offer a potential benefit for construction workers who may face mental strain or stress.

    Improves hair growth

    By promoting better blood circulation to the scalp and encouraging cellular repair, RLT can help with hair thinning or hair loss. This may be a surprising but welcome benefit for construction workers exposed to environmental stressors.

    Enhances skin health

    Whether exposed to the sun or the harsh conditions of a job site, construction workers’ skin can take a beating. RLT has been shown to improve skin tone, reduce the appearance of scars, and even help with conditions like acne. Its ability to promote collagen production makes RLT an effective tool for maintaining healthy, resilient skin.

    Reduces pain and inflammation

    RLT is a powerful tool for managing chronic pain and reducing inflammation, which is crucial for anyone dealing with the physical demands of manual labor. By targeting inflamed areas and increasing circulation, RLT helps reduce pain naturally, offering a non-invasive alternative to pain medications.

    Improves joint health

    Joint pain can be a major concern for construction workers, especially those with arthritis or repetitive strain injuries. RLT’s anti-inflammatory properties and ability to increase circulation make it an effective therapy for reducing joint pain and improving mobility. By supporting joint health, RLT can help workers stay active and pain-free for longer.

    Ready to start red light therapy?

    Getting started with red light therapy (RLT) is more accessible. You have two main options: buy your own device for at-home treatments or visit a clinic that offers RLT sessions. Both options have advantages, so it comes down to your preference, budget, and convenience.

    Home devices

    Home RLT devices come in various sizes and prices, ranging from handheld devices for spot treatments to larger panels for full-body exposure. These are great options if you want the flexibility of using RLT regularly without scheduling appointments or leaving your home. For optimal results, look for a device that offers wavelengths between 600 and 900nm.

    Some great brands to check out: KALA, Hooga, Solawave, JOOV, Infraredi   

    Visiting a clinic

    If you’re not ready to invest in your own device, many wellness centers, spas, and even some physical therapy clinics offer RLT sessions. This option allows you to try professional-grade equipment without committing to a purchase. Sessions usually last between 10 and 20 minutes, and you can discuss your specific needs with a practitioner to get the most out of your treatment.

    General guidelines for timing and dosing

    When starting RLT, it’s important to get the timing and dosage right. Sessions lasting 5-20 minutes are recommended for most people, depending on the area you’re treating and the device’s intensity. You can start with shorter sessions (about 5-10 minutes) and gradually increase the time as your body adjusts.

    Consistency is critical for seeing benefits, so aim for 3-5 weekly sessions. Whether you’re targeting muscle recovery, joint pain, or skin health, regular exposure to red light can help you see improvements over time.

    With either method, it’s important to follow the device’s instructions or consult a professional to avoid overexposure. RLT is generally safe, but as with any therapy, moderation is essential.

    Red light therapy safety

    RLT is safe for most people when used correctly, but there are a few precautions to follow:

    • Eye protection: Always wear protective goggles, as direct exposure to the light can harm your eyes.
    • Skin sensitivity: If you have sensitive skin, start with shorter sessions to avoid irritation, gradually increasing exposure as your skin adjusts.
    • Device quality: Choose high-quality devices from reputable manufacturers with wavelengths between 600 and 900 nm for the best results.
    • Timing: Stick to the recommended session times (5-20 minutes) to avoid overexposure. More exposure will not improve results and could cause mild irritation.
    • Special conditions: If you’re pregnant, sensitive to light, or have serious medical conditions, consult your doctor before starting RLT.

    Bottom line

    Whether you want to enhance your energy, reduce pain, or speed up recovery, red light therapy (RLT) offers many benefits beyond the surface. For construction workers facing daily physical demands, RLT can improve joint health, accelerate muscle recovery, and even support mental well-being. Its ability to promote skin health and hair growth and reduce inflammation makes it a versatile tool for overall health and wellness. With regular use, RLT can help you stay stronger, recover faster, and feel your best on and off the job.

  • Fuel your workforce: Top nutrient pairings to maximize nutrient absorption on the job site

    Fuel your workforce: Top nutrient pairings to maximize nutrient absorption on the job site

    Nutrient absorption is crucial for cellular maintenance, growth, and overall energy production, especially when you work a physical job. Pairings like turmeric and black pepper, vitamin D and calcium, and protein and zinc will help you maximize the benefits of your diet. 

    It’s important to note that nutrient absorption is different from malabsorption. Other physical factors, such as gut health and medication, may impact your body’s ability to absorb nutrients properly. In this article, we’ll break down the best nutrient pairings and what to be mindful of so you can stay on top of your health. 

    8 nutrient pairings to maximize nutrient absorption

    1. Vitamin C + non-heme iron

    Vitamin C captures non-heme iron and converts it to a form more easily absorbed into the body. 

    Pairing foods high in non-heme iron with foods high in vitamin C is essential for any nutritional gain.

    Foods high in non–heme iron, such as eggs, beans, lentils, nuts and seeds, whole grains, and some vegetables,  should be paired with foods high in vitamin C, such as bell peppers, dark leafy green vegetables, citrus fruits, strawberries, and melons.  

    Pairing picks: Ever wonder why strawberries or mandarin oranges belong on spinach salads? Add lemon juice to the dressing for a bean salad.

    2. Healthy fats + fat-soluble vitamins (A, D, E, K)

    Vitamins A, D, E, and K are fat-soluble vitamins, meaning they require the presence of dietary fat for absorption. Healthy fats include olive oil, avocado/avocado oil, nuts, seeds, and coconut/coconut oil. Pair them with any food containing whole grains, leafy green vegetables, or eggs, and you’re set! 

    Pairing picks: Avocado toast, salad with oil-based dressing, grilled vegetables tossed in oil, or toast with nut/seed butter. 

    3. Turmeric + black pepper

    Turmeric is a powerful spice with many known health benefits, like reducing inflammation, improving kidney health, and even reducing anxiety. While turmeric is widely available in supplement form, it’s not the best option for everyone. To maximize the benefits of turmeric, combine it with a pinch of black pepper. Piperine, the active ingredient in black pepper, increases the bioavailability of curcumin (the active ingredient of turmeric). 

    Pairing picks: Anything that could use a little spice! East-Asian-inspired dishes are especially suited for an incredible array of spices. Or try a golden milk latte. 

    4. Healthy fats + carotenoids

    Another way healthy fats are nutritionally beneficial is by pairing them with carotenoids. Carotenoids are a specific class of fat-soluble molecules found in vegetables and plants. They contribute the orange, yellow, and red hues in many foods, like bell peppers. 

    Avocado and cooking oils (coconut, avocado, butter) are great sources of healthy fat that can tolerate high-heat cooking—heat processing aids in maximizing carotenoid release. 

    Pairing picks: Anything vegetable-based! Veggie skewers, stir-fry, ramen, soup. If it has a colorful vegetable medley, you’re set.

    5. Prebiotics + probiotics

    Prebiotics and probiotics are some of the simplest ways to introduce microbes to the gut (probiotic) and support the proliferation of gut bugs already present. Prebiotics provide nourishment for existing colonies, while probiotics introduce new strains to enhance diversity.

    Apples, bananas, asparagus, garlic, leeks, onions, and oats are high in prebiotics. Foods like yogurt, kimchi, tempeh, kombucha, sour cream, and aged cheese are high in probiotics. 

    Pairing picks: Fruit parfaits, tempeh stir-fries, tacos (don’t forget the salsa and sour cream!), or snacks like cheeses with fruit are great for proper absorption and gut health. 

    6. Vitamin D + calcium

    Vitamin D and calcium are both essential nutrients for optimal health, especially during aging. Vitamin D promotes calcium absorption in the gut and is required to maintain adequate serum calcium and phosphate levels in the blood. It’s also essential for bone mineralization.  Calcium, on the other hand, is required to build and maintain strong bones but is also essential for proper cardiac, muscle, and nerve function. Without one, the other can’t work. 

    People who fail to get enough calcium and vitamin D have an increased risk of osteoporosis later in life but are also at a heightened risk of falls and fractures. Calcium-rich foods include dairy, green vegetables, salmon, and tofu, while vitamin D-rich foods could include salmon, tuna, milk, egg yolk, plant-based beverages, and fortified orange juice. 

    Pairing picks: Ramen, poké, and eggs for breakfast with cheese or milk will do the trick!

    7. Vitamin D + magnesium

    The last way to promote ideal vitamin D consumption is to pair it with magnesium-rich foods. Magnesium supports kidney and liver function, and the enzymes responsible for metabolizing vitamin D rely on it. 

    Dark chocolate, avocado, nuts/seeds, legumes, and whole grains are among the foods highest in magnesium. Vitamin D-rich foods include cold-water fatty fish like tuna, salmon, and sardines, egg yolks, milk, and fortified plant-based drinks. 

    Pairing picks: Sushi, Poké, or anything with milk, cheese, or yogurt. 

    8. Protein + zinc

    The amount of protein in a meal is directly correlated with zinc absorption. The more protein you consume, the higher the bioavailability of zinc. Zinc is essential for supporting a healthy immune system and regulating metabolism.

    The type of protein—plant vs animal—will also affect the bioavailability of zinc. For instance, zinc absorption from animal protein is higher than from plant-based foods.

    Protein-rich foods include meats, eggs, nuts, dairy, beans and legumes, and fortified soy. Zinc-rich foods include crab, pork, chickpeas, legumes, oats, nuts, and pomegranates. 

    Pairing picks: Anything with meat as the main focus. Protein and zinc have a lot of crossover, so it’s easy to maximize absorption. 

    Nutrient absorption vs malabsorption

    Often, people misuse the terms malabsorption and nutrient absorption, but there’s a notable difference. 

    Malabsorption is impaired nutrient absorption at any point during the digestive process, typically in the small intestine. It can negatively impact growth and development and lead to health issues later on.

    Most people assume the body can naturally absorb nutrients adequately, but malabsorption can happen due to illnesses, digestive irregularities, and aging. This is why a conscious effort to consume proper nutrient pairings is vital for an overall quality diet. 

    What impacts nutrient absorption?

    Nutrient absorption isn’t as straightforward as eating food and letting your body absorb it. Several factors can influence how your body absorbs nutrients.

    • Gut health: Conditions like Crohn’s, IBS, and other GI-related issues significantly affect gut health, which is a big determinant of your body’s ability to absorb nutrients. If you struggle with GI issues, speak to your healthcare professional about how your illness could affect your nutritional health. 
    • Hydration: Adequate hydration is key for your digestive system to absorb nutrients and function properly. To understand how much water you should be consuming, use a hydration calculator. It factors in your weight, age, and lifestyle to give you a proper hydration goal. But as a general rule, aim for a minimum of 2-3 L of water daily.
    • Aging: Absorption abilities and digestion naturally slow with aging. Often, older folks will try supplements to support body regularity to combat these issues, like fibre supplements and omegas. It’s important to book routine physicals to understand your body’s ability to absorb nutrients. 
    • Medications: Medications often come with a lengthy list of side effects, including GI disruptions. If you think your medication may be interfering with your ability to absorb nutrients, speak to your healthcare professional. 

    The bottom line

    Staying healthy on the job is about more than just physical fitness. An accurate measure of health comes from within and what you use to fuel your body. 

    Choosing food pairings that help you effectively absorb nutrients is crucial for optimal health. Then, you can improve energy, brain function, digestive health, sleep, and more. Remember to stay hydrated, check your medications, do what you can to improve your gut health, and stay consistent.

  • Mental toughness is a must in construction—here are 7 secrets to develop it

    Mental toughness is a must in construction—here are 7 secrets to develop it

    Mental toughness isn’t just for elite athletes or the military—we all need it. Whether handling a stressful workday, pushing through a challenging workout, or staying calm in traffic, mental toughness helps us navigate life’s ups and downs with resilience and grace—and you can build it. Focusing on positivity, practicing acceptance, and taking ownership of your mistakes are simple ways to cultivate mental toughness. 

    What is mental toughness?

    Mental toughness is like a secret weapon—everyone has their own version. It’s all about defining what it means to you personally. Maybe for you, it’s about staying cool under pressure, or maybe it’s about bouncing back from setbacks faster than before. Whatever your definition, it’s important to stay flexible and allow your idea of mental toughness to evolve as you do. Because, guess what? Your expectations might change as you grow and improve, too—and that’s a good thing! Mental toughness isn’t about being unshakeable; it’s about adapting, learning, and being okay with stepping out of your comfort zone.

    Why mental toughness matters

    Motivation is often the first spark that gets us going, but it’s mental toughness that keeps the flame alive when the initial excitement wears off. Mental toughness is like the engine that keeps you moving forward, even when the road gets bumpy. It allows us to be resilient and adaptable. Life always throws curveballs, and those who can bounce back and adapt without losing their stride tend to come out stronger. 

    Mental toughness also plays a crucial role in reducing stress. When you’re mentally tough, you can manage your emotions better, keeping stress from overwhelming you. And let’s not forget about better performance. When you’re mentally tough, you can maintain consistency, discipline, and focus, naturally leading to improved performance in all aspects of your life.

    And to top it off, mental toughness significantly increases your likelihood of success. Success isn’t about never failing; it’s about not letting failure stop you. Mentally tough people understand that setbacks are just stepping stones, not roadblocks. They keep pushing forward, learning from each experience, and refining their approach until they reach their goals.

    Build habits, not motivation

    Motivation is like a fleeting burst of energy—powerful but short-lived. This is why relying solely on motivation can lead to inconsistency and frustration. Habits, on the other hand, are the true building blocks of mental toughness. Establishing strong habits creates a stable foundation that guides your actions even when motivation is low. Think of habits as automatic behaviors that don’t require the same mental energy to initiate, making it easier to stay on track with your goals.

    As you repeatedly perform these habits, you start to build momentum—each small win adds up, reinforcing your belief in your ability to succeed. This consistency fosters discipline, turning actions that once required effort into routines that feel natural. Over time, these habits cultivate grit, enabling you to push through challenges with resilience and determination. So, rather than chasing motivation, focus on building habits that will carry you through the highs and lows with unwavering resolve. 

    7 habits to build mental toughness

    1. Stop the negative self-talk and focus on positivity

    How often do you catch yourself engaging in negative self-talk? It’s easy to be your own worst critic, but what if you treated yourself with the same kindness you’d offer a close friend? For many people, this habit often goes unnoticed and destroys self-confidence without the person even realizing it. 

    By becoming aware of and challenging your negative thoughts, you can shift your mindset towards positivity. This doesn’t mean ignoring reality but rather focusing on what’s constructive and empowering. Treat yourself with the same respect and encouragement you would give someone you care about, and you’ll be surprised to see just how much further this may get you.

    2. Practice acceptance

    Let’s face it: nobody’s perfect. Acceptance is about acknowledging your flaws and mistakes without judgment. It’s not about giving up; it’s about understanding that growth comes from recognizing where you are now and moving forward. When you accept your faults, you free yourself from the pressure of perfectionism and open the door to genuine improvement. Focus on what you can control, and let go of the rest.

    3. Celebrate small wins

    Building mental toughness starts with recognizing and celebrating the small victories. Every time you accomplish something, no matter how minor it seems, it’s a step forward. By acknowledging these wins, you reinforce positive behavior and build momentum, making it easier to tackle bigger challenges down the line. This habit keeps your motivation high and reminds you that progress is being made, even in small doses.

    4. Take care of your body

    Mental resilience is closely tied to physical well-being. Regular exercise, meditation, good nutrition, quality sleep, and maintaining hygiene are all essential habits that support mental health. Taking care of your body makes you better equipped to handle stress and recover from setbacks. Self-care isn’t just a luxury; it’s a necessity for building and maintaining resilience.

    5. Find purpose

    Purpose doesn’t have to be a grand, life-altering mission. It’s about finding something that challenges you and pushes you to grow. Whether it’s a personal project, a fitness goal, or a work objective, having a purpose gives you direction and motivation. It’s the “why” behind your actions and what keeps you going when the going gets tough. But the key to getting this right is aligning it with your morals and lifestyle. If these align, you will likely find little to no resistance in pursuing this purpose.

    6. Take ownership of your mistakes

    Accountability is a cornerstone of mental toughness. When you make a mistake, own it. Taking responsibility for your actions, rather than blaming others or making excuses, allows you to learn from the experience and move forward. This habit builds trust in yourself and fosters a growth mindset, turning failures into opportunities for development.

    7. Embrace discomfort

    One often overlooked habit for building mental resilience is embracing discomfort. Stepping outside your comfort zone regularly, whether through trying new activities, challenging your physical limits, or tackling tasks you typically avoid, strengthens your mental toughness. By willingly facing discomfort, you train your mind to adapt and thrive in challenging situations. This habit not only builds resilience but also increases your confidence in handling whatever life throws your way. Embracing discomfort becomes a catalyst for personal growth and development.

    The 4 C’s of mental toughness

    1. Confidence: Confidence is the cornerstone of mental toughness. It’s the belief in your ability to succeed, regardless of the obstacles ahead. Confidence comes from past successes, preparation, and a positive mindset. When you’re confident, you’re more likely to take risks, step out of your comfort zone, and persist in the face of adversity. 

    2. Control: Control refers to your ability to manage your emotions and remain composed under pressure. It’s about staying calm and focused, even amid chaos. When you have control, you’re less likely to be overwhelmed by stress or external factors, allowing you to think clearly and make rational decisions. This sense of control enables you to respond effectively to challenges rather than impulsively.

    3. Commitment: Commitment is the dedication to your goals and persistence in seeing them through, no matter what. It’s about being consistent in your efforts, even when motivation wanes, or the going gets tough. Commitment keeps you on track, helping you push through obstacles and stay focused on the long-term vision. 

    4. Challenge: Challenge is the willingness to step out of your comfort zone and see difficult situations as opportunities for growth. Mentally tough individuals view challenges not as threats but as chances to improve and learn. Embracing challenges helps you develop resilience and adaptability, making you more capable of handling future obstacles.

    Bottom line

    Mental toughness is not about being unbreakable; it’s about being adaptable, disciplined, and persistent. It’s something you can develop over time through consistent practice and a positive mindset. The journey to becoming mentally tough is ongoing, but each step you take makes you stronger and more capable of achieving your goals. Building strong habits, celebrating small wins, and embracing the 4 C’s—confidence, control, commitment, and challenge—can cultivate the mental resilience needed to thrive in any situation.

  • 14 powerful supplements to boost your immune system naturally for laborers

    14 powerful supplements to boost your immune system naturally for laborers

    As we head into the colder months, supporting your immune system becomes even more critical, especially if you work in demanding environments like construction. The rigors of long hours outdoors, physical exertion, and exposure to various elements can challenge your immune health more than other professions. Fortunately, natural immune supplements like echinacea, ginseng, and andrographis can give your immune system the extra support it needs.

    Why immune health matters

    For construction workers, immune health is critical. They are exposed to fluctuating temperatures and unpleasant weather and work in environments where germs and bacteria can easily spread. This is especially true heading into winter, yet many people often forget to boost their immune systems before going into these months. 

    If you prepare, you can strengthen your immune system, which will make you less likely to get sick. Fewer missed workdays and better productivity mean higher efficiency and fewer sick days for employers, making immune support a win-win for both workers and businesses. 

    14 supplements to naturally boost immunity

    While a healthy diet and lifestyle are crucial for maintaining strong immune health, some natural supplements can offer extra support. These immune supplements work in various ways to enhance your body’s defense mechanisms, helping to fend off colds, flu, and other illnesses.

    1. Echinacea

    Echinacea has long been used as a remedy to prevent and treat colds. It works by enhancing your immune system’s activity, helping combat viruses and bacteria. Specifically, echinacea may reduce the severity and duration of cold symptoms by stopping the spread of certain germs​. This makes it an excellent choice to take at the first sign of a cold, particularly in environments where illnesses spread easily.

    2. Elderberry

    Elderberry contains antioxidants that help reduce inflammation and support overall immune health. Research suggests that elderberry may shorten the duration of cold and flu symptoms by bolstering the immune system’s response​. 

    Pro tip: You can easily make your own elderberry syrup at home with just a few ingredients for a potent, natural, immune supplement! 

    3. Andrographis

    Andrographis is another potent (but lesser-known) herb known for its immune-boosting properties. It has been shown to reduce the duration and severity of cold symptoms, and its anti-inflammatory effects help protect the body during viral infections​. Studies also suggest that Andrographis might improve immune cell function, making it a popular choice for naturally boosting immunity​.

    4. Ginseng

    Ginseng is widely known for its immune-enhancing properties. This adaptogenic herb helps the body manage stress, which benefits the immune system by reducing inflammation and improving overall immune response. It has been found to stimulate specific immune cells, like macrophages, which play a critical role in the body’s defense against infections​. Regular use of ginseng, particularly during the colder months, can help you stay healthy and fend off common illnesses.

    5. Garlic

    Garlic is more than just a flavorful addition to food—its antibacterial and antiviral properties make it a powerful immune booster. Studies have shown that garlic can reduce the severity of colds and speed up recovery. This is due to compounds like allicin, which fight off harmful microbes and stimulate the production of white blood cells, the body’s first line of defense against infection.

    Pro tip: Get the biggest bang for your buck by making fermented garlic honey! Garlic offers powerful antimicrobial and anti-inflammatory properties, while honey is a natural antioxidant and anti-inflammatory.

    6. Oil of oregano

    Oil of oregano is another natural remedy known for its antimicrobial and anti-inflammatory properties. This essential oil is rich in compounds like carvacrol and thymol, which help to fight bacterial and viral infections. Using oregano oil can provide additional immune support, particularly when you’re exposed to environmental stressors or feel the onset of a cold.

    7. Zinc

    Zinc is crucial in maintaining a healthy immune system by supporting immune cell function and reducing inflammation. It’s known to help shorten the duration of colds, but timing is key—zinc is most effective when taken within 24 hours of the onset of cold symptoms. It also activates T-cells, which are essential for immune defense, making it a must-have immune supplement during cold and flu season.

    8. Medicinal mushrooms

    Medicinal mushrooms, such as reishi, shiitake, and maitake, are packed with antioxidants and immune-boosting properties. These mushrooms enhance the body’s immune response by stimulating the production of immune cells like macrophages and natural killer cells. They also have antimicrobial effects that help fight off infections, making them a powerful natural tool for boosting overall immunity.

    9. NAC (N-acetylcysteine)

    NAC is a precursor to glutathione, one of the body’s most important antioxidants. By replenishing glutathione levels, NAC helps reduce oxidative stress and inflammation, which can weaken the immune system. Additionally, NAC supports lung health, which is particularly beneficial for preventing respiratory infections and maintaining immune resilience.

    10. Vitamin C

    Vitamin C is an essential nutrient that enhances the function of various immune cells, helping the body fight infections more effectively. It acts as an antioxidant, protecting cells from damage caused by free radicals and boosting the body’s natural defense mechanisms. While vitamin C doesn’t prevent colds, it can reduce the severity and duration of symptoms, making it a valuable addition to your immune support routine.

    Pro tip: Opt for whole-food sources over synthetic ascorbic acid when looking for vitamin C supplements, as they’re more readily absorbed and utilized.

    11. Vitamin D

    Vitamin D is a critical regulator of the immune system. It plays a role in activating T-cells and helping modulate immune responses, preventing the immune system from becoming overactive. Studies suggest that maintaining adequate vitamin D levels can reduce the risk of respiratory infections, especially during the winter months when sun exposure (a natural source of vitamin D) is limited.

    12. Selenium

    Selenium is a powerful antioxidant that helps to boost white blood cell count and protects cells from oxidative stress. It’s also crucial for producing selenoproteins, which regulate inflammation and immune responses. Adequate selenium intake can help your body respond more effectively to infections, making it an important nutrient for overall immune health.

    13. Probiotics

    Since approximately 70% of the immune system is located in the gut, maintaining a healthy gut microbiome is essential for optimal immune function. Probiotics help balance good and bad bacteria, enhancing the gut’s barrier function and preventing harmful pathogens from entering the body. By promoting the production of immune cells and reducing inflammation, probiotics contribute to innate and adaptive immune responses, making them a powerful supplement for boosting overall immunity.

    14. Bee Propolis

    Bee propolis, a resinous mixture produced by bees, has potent antioxidant, antiviral, and anti-inflammatory properties. It shields the body’s cells from oxidative stress and harmful microbes. In addition, bee propolis contains compounds that can boost immune responses, helping the body ward off infections and reduce inflammation.

    Bottom line

    While supplements can boost your immune system, they’re not a magic bullet. The foundation of a robust immune system comes from healthy lifestyle habits like getting quality sleep, eating a balanced diet, and staying physically active—supplements are most effective when they complement these habits. If your lifestyle is out of balance—whether from poor nutrition, lack of exercise, or chronic stress—no amount of supplementation can fully protect or enhance your immune function. Prioritize overall health first, and use immune supplements as an added layer of defense.

  • Gut health matters: 11 habits for skilled laborers to achieve a healthy gut

    Gut health matters: 11 habits for skilled laborers to achieve a healthy gut

    Your gut does more than just digest food—it’s central to your health and well-being. From mood regulation to immunity, a happy gut can lead to a happier and more energetic version of you. Eating a colorful diet, getting enough sleep, and even having a pet can all contribute to a healthier gut, sometimes in surprising ways.

    11 habits of people with healthy (and happy) guts

    1. They have a diverse and colorful diet

    A diverse and colorful diet is a hallmark of a healthy gut. The more variety in the foods you eat, the more varied the nutrient supply for your gut microbiome. Foods like fruits, vegetables, nuts, seeds, legumes, and whole grains each contribute unique fibers, antioxidants, and polyphenols that feed different types of beneficial bacteria in the gut. For example, incorporating a mix of colorful vegetables like red, yellow, and green peppers, along with nuts and seeds such as almonds and chia seeds, can significantly boost gut health by promoting a more balanced microbiome. 

    2. They eat fermented foods

    Fermented foods are rich in probiotics, the beneficial bacteria that help maintain a balanced gut microbiome. Foods like yogurt, sauerkraut, kimchi, and kefir are excellent sources of these probiotics. Consuming fermented foods regularly can increase the population of good bacteria in the gut, which is essential for keeping harmful bacteria in check. Additionally, these foods help enhance digestion and can even improve nutrient absorption. For instance, the probiotics in kefir aid in digestion and have anti-inflammatory properties that support gut health. 

    3. They limit sugar and processed foods

    Limiting sugar and processed foods is crucial for maintaining a healthy gut. High sugar intake can promote the growth of harmful bacteria and yeast in the gut, leading to imbalances that may result in digestive issues and inflammation. Processed foods often contain additives, preservatives, and unhealthy fats that can disrupt the gut microbiome. Reducing your consumption of sugary and processed foods allows beneficial bacteria to thrive, which helps maintain a balanced gut environment. For example, replacing sugary snacks with whole foods like fruits, nuts, and seeds can significantly improve gut health by providing fiber and essential nutrients that support good bacteria.

    4. They load up on fiber

    Fiber is a crucial component of a diet that supports gut health. It acts as a prebiotic, meaning it feeds the beneficial bacteria in your gut, helping them to thrive. High-fiber foods include fruits, vegetables, whole grains, legumes, nuts, and seeds. These foods promote a healthy gut, support regular bowel movements, and prevent constipation. Additionally, fiber helps regulate blood sugar levels, lower cholesterol, and reduce the risk of colorectal cancer. To gradually increase your fiber intake, consider adding more plant-based foods to your diet—but start with small portions to avoid gastrointestinal discomfort.

    5. They avoid antibiotics whenever possible

    Antibiotics are essential for treating bacterial infections, but their overuse can significantly disrupt the balance of your gut microbiome. These medications don’t just target harmful bacteria; they also kill off beneficial gut bacteria, leading to reduced microbial diversity. This imbalance, known as dysbiosis, can cause various health issues, including digestive problems, weakened immunity, and increased susceptibility to infections. To protect your gut health, it’s important to use antibiotics only when necessary and to follow them up with probiotics and prebiotic-rich foods to help restore your gut’s natural balance.

    6. They have pets

    Surprisingly, owning pets, particularly dogs, can contribute positively to your gut health. Pets often bring a variety of bacteria into your home, which can increase the microbial diversity in your environment. This exposure to different microbes can help strengthen your immune system and promote a healthier gut microbiome. Studies have shown that people with pets, especially those who interact closely with them, tend to have a more diverse and robust gut microbiome than those without pets. 

    7. They drink water throughout the day

    Water helps keep the digestive system functioning smoothly by aiding in the breakdown of food and supporting nutrient absorption. It also helps prevent constipation, a common issue when fiber intake increases without adequate hydration. Drinking regularly can provide an ideal environment for beneficial bacteria to thrive, reducing the risk of imbalances that can lead to digestive issues and inflammation. Aim to drink at least 8-10 cups of water daily, and consider consuming water-rich foods like cucumbers and watermelon to boost your hydration levels further.

    8. They sleep well

    During sleep, the body undergoes critical restorative processes that help regulate the gut microbiome. Poor sleep has been linked to disruptions in gut bacteria, which can lead to digestive issues and increased inflammation. Additionally, sleep influences the production of hormones like melatonin, which plays a role in maintaining the balance of the gut microbiome. Therefore, establishing a consistent sleep schedule, creating a sleep-friendly environment, and avoiding late-night meals can all contribute to a healthier gut. 

    9. They limit alcohol consumption

    Alcohol can disrupt the gut microbiome by increasing gut permeability, which allows toxins and harmful bacteria to enter the bloodstream, potentially leading to inflammation and other health issues. Regular alcohol consumption can also reduce the diversity of beneficial gut bacteria. If you do drink alcohol, it’s important to follow it up with plenty of water and foods rich in probiotics and prebiotics to help restore your gut’s balance. Moderation is key, as even occasional binge drinking can have significant effects on gut health.

    Pro tip: If you’re going to drink, opt for straight liquor (gin, rye, whiskey, tequila, vodka) over mixed drinks—they’re lower in calories and gut-harming sugar.

    10. They practice mindful eating

    Eating slowly and chewing food thoroughly can improve digestion and reduce the likelihood of overeating, which can stress the digestive system. Mindful eating also encourages you to be aware of the body’s hunger and fullness cues and create a pattern that suits your body and lifestyle. By eating regularly throughout the day based on your body and preference, your body will adapt and create a more balanced gut microbiome.

    11. They manage stress levels

    Chronic stress can negatively impact your digestive system, leading to bloating, heartburn, and altered bowel movements. Stress can also disrupt the gut microbiome, favoring the growth of harmful bacteria over beneficial ones. Incorporating stress-reducing activities like meditation, deep breathing exercises, or regular physical activity can help maintain a balanced gut, improve digestion, and support overall health​.

    Why a healthy gut matters

    Your gut health is central to your overall well-being, influencing everything from digestion to mental health. Here are a few key reasons why maintaining a healthy gut is so important:

    It supports the gut-brain connection

    The gut and brain are connected through a complex communication network called the gut-brain axis. This connection means that gut health can significantly impact mood, cognitive function, and even mental health. For instance, disruptions in the gut microbiome have been linked to conditions like anxiety, depression, cardiovascular disease, and even neurodegenerative diseases such as Alzheimer’s and Parkinson’s. 

    It boosts immune function

    A large portion of your immune system resides in your gut. The gut microbiome interacts with the immune system to help protect your body from pathogens. A healthy gut supports a robust immune response, reducing the risk of infections and chronic diseases. Conversely, an imbalanced gut microbiome can lead to inflammation and a weakened immune system, making you more susceptible to illness.

    It aids in digestion and nutrient absorption

    Your gut is responsible for breaking down your food and absorbing nutrients into your bloodstream. A healthy gut microbiome ensures that this process runs smoothly, maximizing the absorption of essential nutrients like vitamins and minerals. Additionally, a well-functioning gut helps prevent digestive issues such as bloating, constipation, and diarrhea.

    Bottom line

    A balanced gut microbiome influences everything from immune function to mental health, making it crucial to adopt habits that support gut health. By incorporating diverse and fiber-rich foods, staying hydrated, getting enough sleep, and being mindful of antibiotic and alcohol use, you can cultivate a healthy gut that contributes to better physical and mental health. Small, consistent changes in your diet and lifestyle can profoundly impact your gut and, in turn, your entire body.

  • 12 weekend pancake and waffle recipes for skilled laborers

    12 weekend pancake and waffle recipes for skilled laborers

    On busy mornings, breakfasts are typically grab-and-go situations—you’re looking for fast, tasty, and nutrient-dense meals to help you power through your workday. On weekends, however, it’s a different story. Weekends are for decadence, lazy mornings, and breakfasts built for pleasure. And nothing says a slow Sunday morning like Japanese souffle pancakes, buttermilk waffles, or a savory cheesy pancake with scallions. Here are some of our favorite pancake and waffle recipes.

    Under the Hard Hat’s 6 favorite pancake recipes

    Good old-fashioned pancakes

    These good old-fashioned pancakes require a handful of standard ingredients: flour, sugar, baking powder, milk, butter, and eggs, whipped together to make a perfectly fluffy stack of scrumptious pancakes. Perfectly browned and reassuringly simple, these pancakes will please every single time.

    Why we love them: Look, sometimes you just need a good, solid, time-tested pancake recipe. These are the pancakes you used to have at your Grandma’s house: Nothing fancy, no obscure ingredients, and no healthy substitutions.

    Pro tip: Craving a weekend brunch mid-week? Freeze your leftovers and pop them in the toaster before you head out the door! 

    Japanese souffle pancakes

    Tiptoeing slightly away from the classic flapjack, these Japanese souffle pancakes use most of the same ingredients—but adding a few egg whites makes them deliciously different. Beating the egg whites into stiff peaks before adding to the batter makes these pancakes taller, more tender, and almost impossibly airy.

    Why we love them: This souffle pancake recipe is just the ticket for kids or picky eaters who want something different without being too out there. The texture is light, and adding a few egg whites does give the protein content of these pancakes a little boost without ruining a fun weekend breakfast with too much nutritional information.

    Oat flour pancakes

    With just five simple ingredients, these oat flour pancakes are easy to make and even easier to devour. The recipe recommends covering the pancakes while cooking to get extra-thick, fluffy pancakes. They’ll even keep in the freezer for up to six months so that you can enjoy pancakes all week. 

    Why we love them: Substituting oat flour for all-purpose means everyone can enjoy these sweet stacks, even family or friends with gluten sensitivities. A secret ingredient (Greek yogurt—shhh!) helps these pancakes taste just as good as their gluten-filled counterparts. 

    Cheesy savory pancakes with scallions

    If your tastes skew more towards salty than sweet, this is one pancake recipe you’ll love. Featuring sharp cheddar, green onions, and a zesty lime crema, these cheesy savory pancakes with scallions will have you happily asking for seconds.

    Why we love them: Who says pancakes have to be served with maple syrup? We love a recipe that turns a sweet treat into a savory way to start the day. With less sugar and an unconventional approach to an old favorite, we think these cheesy scallion pancakes will quickly become your new obsession. 

    Dutch baby pancakes 

    To create these Dutch baby pancakes, pour a batter made from milk, eggs, flour, and butter into a hot cast iron skillet and then cook it in the oven. The result is one giant pancake that’s puffy, crispy, and perfectly browned.

    Why we love them: This recipe might seem fancy, but after making the batter and tossing the skillet in the oven, you have 15 or 20 minutes of free time while it cooks—-no more hovering over a hot stove! We recommend skipping the maple syrup and serving your Dutch baby the classic way, sprinkled with powdered sugar and freshly squeezed lemon juice.

    Pumpkin chocolate chip pancakes

    Brown sugar, cinnamon, buttermilk, and pumpkin puree make these pumpkin chocolate chip pancakes a perfectly-spiced addition to your pancake rotation. Stirring in some semi-sweet chocolate chips will satisfy your sweet tooth, and if you’re feeling extra indulgent, add some whipped cream on top.

    Why we love them: Whether you’re smack-dab in the middle of pumpkin spice season or just want a taste of fall all year round, these pancakes are worth a try. Adding a cup of pumpkin puree is the perfect way to use up that can in your pantry while adding some plant-based nutrition, too.

    Under the Hard Hat’s 6 favorite waffle recipes 

    Best buttermilk waffles

    Beginning with the basics again, this classic buttermilk waffle recipe serves up crispy waffles on the outside and tender on the inside. Buttermilk isn’t always easy to find, but don’t let that stop you—it’s super easy to make. Add one tablespoon of white vinegar or fresh lemon juice to a measuring cup, then fill it with milk until it reaches the 1-cup mark. Let the mixture sit for 5-10 mins, then use as instructed.


    Why we love them: Making waffles with buttermilk is the best way to get that classic diner flavor without leaving the house. With a richer, more complex taste than regular waffles, these will be a family favorite. 

    Liege waffles

    If you’ve never heard of Liege waffles, you’re in for a treat. These waffles are made with pearl sugar—large sugar pieces about the size of a pearl that don’t dissolve in the waffle batter. The result is perfect waffles with perfectly caramelized sugar sprinkled throughout. 

    Why we love them: This recipe takes a little longer because the dough needs to rise, but the taste is absolutely worth the extra time. We adore Liege waffles for their luxuriousness. With a sprinkle of powdered sugar and fresh berries, they’re perfect for a special occasion.

    Cheddar jalapeno waffles

    Introducing waffles with a Mexican flair. Featuring buttermilk, cornmeal, cheese, diced jalapeno, and a handful of spices, these cheddar jalapeno waffles would be perfect with a side of salsa and sour cream.

    Why we love them: There’s nothing like jalapeno and chili powder to break you out of a waffle rut. Trying savory flavors is a great way to spice up your waffle repertoire and continue reinventing this beloved breakfast dish. Try stirring some bacon into the batter for some extra crunch. 

    Easy healthy banana oat waffles 

    There isn’t anything wrong with the occasional bacon-filled waffle, but if you want a recipe you can count on to keep you healthy, try these banana oat waffles. The flour-free recipe uses oats, bananas, eggs, and vanilla to make good waffles that are also good for you.   

    Why we love them: We love a recipe that’s healthy and easy to make. Tossing all the ingredients into a blender makes this waffle recipe one of the easiest we’ve tried. 

    Mashed potato waffles

    Waffles don’t have to be made with waffle batter. This recipe for mashed potato waffles adds diced onion, chopped garlic, flour, and eggs to last night’s leftover mashed potatoes to make a delicious waffle that’s perfect served with Greek yogurt (or sour cream) and sliced green onions. 

    Why we love them: Any recipe that can help reduce food waste while also tasting delicious is a winner in our books. Perfect for big holiday breakfasts, these mashed potato waffles are crispy, savory, and super simple to make. 

    Easy French toast waffles

    What’s better than one breakfast food? Two! This recipe starts as though you’re making French toast by dipping bread into a mixture of eggs, milk, and vanilla before taking a left turn and tossing the bread into a waffle iron instead of a frying pan.   

    Why we love them: The distinctive taste of French toast, made extra crispy, with those delightful waffle divots to hold maple syrup, what’s not to love? 

    Are you a team waffle or more of a pancake person? With these recipes, you might find it hard to choose. We hope these recipes for sweet, savory, fancy, and deceptively simple breakfasts will make your mornings great.  

    Do you have a favorite waffle or pancake we didn’t include? We’d love to hear about it! Leave a comment and let us know your favorites.

  • Don’t “man up,” seek help

    Don’t “man up,” seek help

    The daily grind in the construction industry often brings a high physical and mental strain. Stress is a natural part of life, but when it becomes overwhelming and constant, it can lead to serious health problems. Unfortunately, many men in construction tend to bottle up their stress, viewing it as a burden they must carry alone. We will discuss the importance of seeking help when mental health issues arise and offer practical ways to manage stress before it becomes too much to handle.

    The dark side of stress

    In small doses, stress is beneficial for the body. It sharpens focus, boosts productivity, and even helps your immune system fight off illness. This is known as acute stress, which is short-term and manageable. However, when stress becomes chronic—lingering for weeks, months, or even years—it can take a significant toll on your body and mind.

    Chronic stress leads to the constant release of stress hormones like cortisol and adrenaline. While these hormones are helpful in emergencies, prolonged exposure can wreak havoc on your health. Chronic stress has been linked to serious conditions such as heart disease, diabetes, obesity, and mental health disorders like depression and anxiety. It can also weaken your immune system, making you more susceptible to illness. For men in construction, who often face physically demanding work conditions, the impact of chronic stress can be even more damaging.

    The stress response in men and women

    Men and women experience and respond to stress differently. Men are more likely to engage in a “fight-or-flight” response, meaning they either confront the stressor head-on or try to escape it. This response is deeply rooted in biology and is driven by the release of adrenaline and cortisol.

    On the other hand, women are more likely to engage in what’s known as the “tend-and-befriend” response. This involves nurturing behavior and seeking social support to manage stress. Research suggests that these differences are partly due to hormonal variations. Men have higher levels of testosterone, which fuels aggression and the fight-or-flight response, while women have more oxytocin, which promotes bonding and social interaction.

    These differences can influence how stress is managed. Men might be more inclined to internalize their stress, often viewing it as a challenge to be faced alone. Women may be more open to discussing their feelings and seeking help from others. Recognizing these patterns can help men understand the importance of reaching out for support when stress becomes overwhelming.

    Stress in construction

    The construction industry is one of the most stressful sectors in which to work. Workers often face tight deadlines, long hours, and physically demanding tasks in hazardous environments. The pressure to perform and meet expectations can be intense. Financial stress, job insecurity, and the constant need to stay vigilant on the job site add to the overall burden.

    But stress doesn’t stop when the workday ends. Many men in construction also deal with stress at home, whether from family responsibilities, financial pressures, or personal issues. This constant exposure to stress, both on and off the job, can lead to burnout, physical exhaustion, and mental health struggles if not properly managed.

    The numbers don’t lie

    The statistics on men and mental health are sobering. 

    • The ADAA states that nearly 1 in 10 men experience some form of depression or anxiety, but less than half seek treatment.
    • Nearly 1 million men in Canada experience depression each year, yet many go untreated.
    • On average, approximately 4,000 Canadians take their own life each year; of those suicides, 75% are men.
    • The construction industry has one of the highest suicide rates of any profession, with male construction workers being four times more likely to die by suicide than the general population.

    These numbers highlight the importance of breaking down the stigma around mental health, especially among men in high-stress jobs like construction. Seeking help is not a sign of weakness; it’s a necessary step toward maintaining overall health and well-being.

    How men can effectively deal with mental health struggles

    Physical activity

    One of the most effective ways to manage stress is through physical activity. Exercise helps to release endorphins, which are natural mood boosters. For construction workers, incorporating additional physical activities that they enjoy—like jogging, swimming, or even just taking a brisk walk—can provide a mental break and help reduce stress.

    Meditation or self-reflection

    Taking a few minutes each day for meditation or self-reflection can help calm the mind and reduce stress. These practices allow you to focus on the present moment, clear your thoughts, and gain perspective on the challenges you’re facing.

    Deep breathing

    Deep breathing exercises are simple yet powerful tools for managing stress. When you feel overwhelmed, taking a few deep breaths can help slow your heart rate, calm your nerves, and bring a sense of peace. Best of all, this technique is easy to practice anywhere.

    Seek quiet

    Finding quiet moments in a noisy and chaotic environment like a construction site can be incredibly beneficial. Taking a few minutes to step away from the noise and chaos allows you to recharge mentally. Whether during a break at work or in a quiet space at home, these moments of solitude can help you reset and manage stress more effectively.

    Turn to a professional

    While self-care practices are important, they may not always be enough. If stress becomes unmanageable or starts affecting your daily life, seeking professional help is crucial. Whether talking to a therapist, counselor, or even your primary care doctor, getting support from a professional can provide the tools and guidance you need to cope with stress and improve your mental health.

    Bottom line

    Stress is an inevitable part of life, especially in high-pressure jobs like construction. While some stress can be beneficial, chronic stress can have serious consequences for both physical and mental health. For men in the construction industry, the pressures of the job, combined with societal expectations to “man up” and deal with stress alone, can make it challenging to seek help.

    But the truth is, no one should have to face stress alone. Seeking help is not a sign of weakness; it’s a sign of strength and self-awareness. By recognizing the signs of chronic stress, adopting healthy coping mechanisms, and reaching out for support when needed, men in construction can protect their mental health and lead healthier, more fulfilling lives. Remember, taking care of your mental health is just as important as your physical health—both are essential to living well.

  • Boosting your immune system naturally: Tips to staying healthy year-round in the construction industry

    Boosting your immune system naturally: Tips to staying healthy year-round in the construction industry

    Whether you spend a lot of time outdoors on the job site, work in cold weather, or just want to avoid getting sick, building a robust immune system should be a top priority. From adding zinc or ginseng to your routine to eating more gut-friendly foods like fermented veggies or bone broth, there are simple, natural ways to strengthen your body’s defenses.

    Does cold weather make you sick?

    It’s a common belief that cold weather is the culprit behind winter colds, but cold temperatures alone don’t make you sick. Viruses, like the common cold and flu, are the actual cause. However, colder weather can weaken your body’s first line of defense—your nasal passages. In chilly conditions, the blood vessels in your nose constrict, reducing your nasal defense system’s ability to keep out harmful germs. That’s why many people seem to get sick during the winter months.

    But here’s the good news: if you focus on strengthening your immune system throughout the year, you’ll be better positioned to fend off colds when temperatures drop. Keeping up with healthy habits like eating immune-boosting foods, taking the right supplements, and making smart lifestyle choices can give your body an edge when fighting seasonal bugs.

    Who’s most vulnerable to colds and flu?

    While anyone can catch a cold or flu, certain groups are more vulnerable to getting sick or may have a more challenging time recovering. Here’s why:

    • Elderly: As we age, our immune systems naturally weaken. This makes it harder for older adults to fight off infections, making them more susceptible to colds, flu, and other illnesses.
    • Immunosuppressed: For those whose immune systems are compromised—whether due to conditions like HIV, cancer treatments, or organ transplants—the body’s natural defenses are already stretched thin, making it harder to ward off illnesses.
    • Kids: Children’s immune systems are still developing, so they’re more likely to catch colds, especially when exposed to other kids at school or daycare.
    • Pregnant people: During pregnancy, the immune system shifts to support both the mother and baby, making pregnant individuals more susceptible to catching colds or the flu.
    • People who smoke: Smoking damages the respiratory system, weakening its ability to fight off infections. This makes smokers more prone to respiratory illnesses like colds, bronchitis, or even pneumonia.

    These groups may need extra immune support, especially during cold and flu season, to help strengthen their defenses and reduce their risk of getting sick.

    Eating for a robust immune system

    Did you know that around 70% of your immune system is in your gut? A healthy gut plays a significant role in keeping your immune system functioning at its best. You can support your gut and boost your overall immunity by nourishing your body with the right foods.

    ProteinProtein is a crucial building block for your body and immune system. It’s essential for producing and repairing immune cells that help fight off infections. Incorporating protein-rich foods like lean meats, beans, and nuts into your diet ensures your body has what it needs to stay strong.
    Fermented foods (prebiotics/probiotics)Fermented foods like yogurt, sauerkraut, and kimchi are rich in probiotics—those “good” bacteria that support gut health. When your gut is balanced and healthy, your immune system is stronger. Prebiotic-rich foods, like garlic, onions, and bananas, also help by feeding those good bacteria and encouraging a healthy gut environment.
    AntioxidantsAntioxidants in foods like berries, leafy greens, and nuts help defend your cells from damage caused by free radicals. These harmful molecules can weaken your immune system, so by eating a diet rich in antioxidants, you can reduce inflammation and protect your body’s defenses.
    Bone brothBone broth is packed with nutrients that support gut health and, in turn, your immune system. It helps maintain the integrity of your gut lining, which plays a critical role in keeping harmful invaders out of your body. Plus, it’s warm and soothing, making it a perfect addition to your diet during colder months.

    Supplements that support immunity

    While a healthy diet is the foundation of a robust immune system, supplements can give your body an extra boost—especially during cold and flu season. Whether you’re looking to prevent a cold or speed up recovery, specific supplements have been shown to support your immune system when you need it most.

    Elderberry

    Elderberry is a popular go-to for fighting off colds, especially when taken at the first signs of illness. Rich in antioxidants and vitamins, elderberry is known to shorten the duration of colds and ease symptoms.

    Echinacea

    Echinacea is best known for its role in cold prevention, particularly in the early stages. Some research suggests that echinacea stimulates tumor necrosis factor (TNF), a protein that causes inflammation. Because inflammation is a natural and beneficial part of the immune response, TNF can help your body fight illnesses or heal from injuries. It’s most effective before a cold fully takes hold. 

    Pro tip: At the first hint of a cold, combine echinacea with vitamin D and oil of oregano to give your immune system a fighting chance. 

    Garlic

    Garlic has been used for centuries for its antibacterial and antiviral properties. Adding garlic to your diet or taking it as a supplement can help your immune system ward off infections.

    Ginseng

    Ginseng is an immune-boosting powerhouse. It stimulates the immune system, helping the body resist illness. This is especially beneficial during times of stress or fatigue when immunity might be lowered. 

    Pro tip: Cut a few chunks of fresh ginseng into a mug and add boiling water, some lemon juice, and a few drops of honey. Remove the ginseng chunks and enjoy a hot, comforting remedy for the flu blues.

    Zinc

    Zinc is crucial for immune cell function, playing a role in producing and activating white blood cells. Taking zinc supplements during cold season can help your body fight off viruses and keep your immune system running smoothly.

    Oil of oregano

    Yes, it tastes revolting, and yes, it’s intense, but oil from oregano is a potent antimicrobial that many people use to prevent colds—and it actually works. With antiviral, antibacterial, and antifungal properties, it’s a powerful supplement for keeping infections at bay. And no, loading up your pizza with the herb won’t do the trick.

    Medicinal mushrooms

    Medicinal mushrooms like Shiitake, Reishi, Maitake, Chaga, and Cordyceps have long been known for their immune-boosting abilities. These mushrooms help enhance immune function, making them a great addition to your cold and flu defense strategy.

    Pro tip: Want a quick way to reap the benefits of mushrooms? Swap your morning brew for a steaming cup of medicinal shrooms! You’ll get the energy boost you need while supporting your immune system.

    Vitamin D

    Vitamin D is essential for immune health, especially in winter when sunlight is limited. Low vitamin D levels are linked to an increased risk of infection, so supplementing can help keep your immune system strong. If the budget allows, investing in a vitamin D lamp can also be incredibly helpful for boosting your immune system and mood.

    Vitamin C

    Vitamin C is widely known for its immune-boosting properties, although its effectiveness can vary. It helps to strengthen immune cells and reduce the severity of colds if taken at the onset of symptoms.

    Pro tip: Ascorbic acid, the form of vitamin C in most supplements, isn’t well absorbed by the body. Instead, look for supplements containing whole food sources of vitamin C, such as amla fruit, acerola cherry, and rose hips. Mega Food Complex C is our fav!

    Selenium

    Selenium is an antioxidant that helps protect your cells from damage and supports overall immune function. It’s an essential nutrient for maintaining a strong immune response.

    Bee Propolis

    Bee propolis is a natural substance collected by bees with antiviral, antibacterial, and antifungal properties. It’s a fantastic natural immune booster and can help prevent colds and flu. Take regularly for the best results, not just when you feel a cold coming on. 

    Lifestyle choices that bolster immune function

    Your daily habits significantly affect how well your immune system functions. By making mindful lifestyle choices, you can give your body the best chance to fight off infections and stay healthy all year long.

    Sleep

    Sleep is your body’s time to repair, recover, and strengthen. When you’re well-rested, your immune system is more effective at responding to threats. On the flip side, insufficient sleep can weaken your immune defenses, making you more susceptible to colds and other illnesses. Aim for 7-9 hours of quality sleep each night to give your immune system the rest it needs. If you’re struggling, consider trying a sleep supplement.

    Physical activity

    Staying active doesn’t just benefit your muscles and heart—it boosts your immune system, too. Regular physical activity improves circulation, allowing immune cells to move freely throughout your body. Whether it’s a brisk walk, a jog, or a killer Crossfit class, keeping active can enhance your immune response and help you stay healthier.

    Reduce stress

    Chronic stress can take a serious toll on your immune system. When you’re stressed, your body produces cortisol, a hormone that can suppress immune function over time. Finding ways to manage stress—whether through meditation, deep breathing exercises, or even just taking time to relax—can keep your immune system strong and better equipped to fight off infections.

    The bottom line

    Supporting your immune system should happen year-round, not just when cold and flu season hits. By incorporating natural strategies—like eating nutrient-dense foods, adding helpful supplements, and making smart lifestyle choices—you can strengthen your body’s defenses and stay healthier, especially as the colder months approach.

  • UTHH’s top 20 recipes for healthy sandwiches for busy construction professionals

    UTHH’s top 20 recipes for healthy sandwiches for busy construction professionals

    Sandwiches are one of the easiest and most convenient foods for busy construction workers. While all sandwiches aren’t created equally, it’s easy to customize your sandwich to suit your liking without compromising its nutritional value. If you’re in need of some healthy lunch sandwich inspo that doesn’t sacrifice flavor for health, a grilled hummus turkey sandwich, Philly cheesesteak wrap, or a peanut butter and berry waffle sandwich might be up your alley. 

    UTHH’s top 20 recipes for healthy lunch sandwiches

    Chicken and avocado wrap

    This chicken and avocado wrap is light and flavourful, packed with healthy fats and protein to keep you satiated throughout your workday. Cooked shredded chicken, guacamole, low-sodium bacon, fresh spinach, and crunchy grapes combine in a whole wheat tortilla for the ultimate flavor bomb that also delivers a good dose of nutrients. 

    BBQ chicken sandwich

    Bring your backyard BBQ vibes to work with these BBQ chicken sandwiches! This easy crockpot BBQ chicken recipe makes the perfect sandwich for lunchtime and will keep you feeling full until the workday is done. Serve on burger buns, sliders, on its own, or even on mac and cheese.

    Grilled hummus turkey sandwich

    The combination of crunchy toasted bread, juicy tomatoes, garlicky hummus, and melted cheese makes this a grilled hummus turkey sandwich one you’ll never forget! The hummus and turkey provide much-needed protein to keep you full and fueled, while the tomatoes add a small serving of vitamins and minerals.

    Pro tip: Need something neater to eat? Throw it in a wrap! Grab a whole-wheat tortilla (or alternative), pack it full, roll, and grill. 

    Spicy tuna sandwiches

    Tuna always tops our list of healthy lunch sandwiches—it’s low in fat, high in protein, and provides sustenance to keep your body fueled for the busy workday. Spicy green beans are that little extra ingredient that takes this spicy tuna sandwich from bland to bananas. Simply mix tuna, green beans, mayonnaise, and chopped celery together and serve on soft white bread.

    Egg salad sandwich

    An egg salad sandwich is an old favorite, but nonetheless, it is full of flavor and protein! Mix hard-boiled eggs, mayo, and yellow mustard together and slap it on some whole-grain bread for the ultimate childhood throwback or soft white bread. Throw in some chopped celery and a teaspoon of dried dill for more flavor.

    Philly cheesesteak wraps

    Sliced grilled steak, bell peppers, onions, and provolone cheese are combined in a flour tortilla for the ultimate twist on an old favorite. These Philly cheesesteak wraps are the perfect combination of crunchy peppers, smoky steak, and melted cheesy goodness to keep you satisfied and fueled until dinner.

    Greek chicken gyros

    Greek chicken gyros are a fav at UTHH—they’re light and flavorful but also packed with protein, fresh veggies, and a healthy yogurt-based dressing. Combine grilled chicken, cucumber, tomato, red onion, and tzatziki sauce in a small pita or flatbread, wrap, and you’re good to go for lunch!

    Our advice: Bring two—they’re that good.

    Veggie and cilantro hummus wrap

    Cilantro hummus provides a deliciously light and flavourful backdrop to the fresh veggies that accompany this veggie and cilantro hummus wrap. Cucumbers, baby greens, tomatoes, and peppers provide a good dose of vitamins and minerals, while hummus offers a bit of protein and fiber. All of that is dressed with balsamic vinegar, oil, and spices and packed into a tomato-flavoured multigrain tortilla.

    Bacon, egg, and avocado breakfast bagel

    Homemade bagels make this bacon, egg, and avocado breakfast bagel a special treat, but if you’re pressed for time, a store-bought bagel works great. The egg and bacon offer protein alongside a punch of flavor, while the avocado adds heart-healthy fats and creaminess to the sandwich. It’s the perfect way to start your day.

    Chicken caesar wrap

    Chicken Caesar Salad is always a favorite, and it makes an even better wrap! These chicken Caesar wraps are a healthier choice that includes all your necessary proteins, veggies, and healthy fats. Grilled chicken, romaine lettuce, Caesar dressing, and parmesan cheese are combined and wrapped in a whole wheat tortilla for flavor on the go.

    Pro tip: Want an extra crunch? Try grilling your wrap once it’s packed! 

    Baked falafel sandwich

    The flavors in this sandwich are unbeatable, and the combination of crunchy veggies, tasty falafel, and tangy dressing makes this baked falafel sandwich a definite winner. Falafel is made primarily from chickpeas, which are an excellent source of protein and fiber, while the herbs add a good dose of vitamins and minerals. They are combined in a whole wheat tortilla wrap with cucumbers, red onion, and arugula, and finished off with a zesty lemon tahini dressing.

    Green goddess sandwich

    Inspired by the popular salad dressing, these green goddess sandwiches are a complete meal on their own! Packed with healthy veggies and a good dose of protein from the hard-boiled eggs, this sandwich will keep you feeling full until your day is done. On whole wheat bread, you’ll enjoy hard-boiled eggs, salad greens, avocado, cucumber, and sprouts, finished off with a delicious creamy basil mayo.

    Cajun turkey sandwich

    Adding cajun spice to a traditional turkey sandwich brings a whole new level of flavor to a classic. These cajun turkey sandwiches are served on whole wheat bread and packed with fresh spinach, tomato slices, turkey breast, and sweet green peppers, then finished off with some light mayo and a sprinkle of cajun seasoning.

    Veggie wraps with goat cheese

    If you’re looking for a vegetarian sandwich that doesn’t skimp on flavor, this is it. These veggie wraps with goat cheese offer a healthy dose of plant-based protein and fiber from the chickpeas, along with a punch of nutrients and flavor from portobello mushrooms, red peppers, and green beans. This is all served with a simple lemon and olive oil dressing and finished off with some goat cheese for added flavor and creaminess.

    Peanut butter and berry waffle sandwich

    Are you someone who prefers breakfast for lunch? Then you’ll love these peanut butter and berry waffle sandwiches! The bread is replaced with delicious whole wheat waffles, and the center is packed full of crunchy peanut butter, fresh berries, and a drizzle of honey for added sweetness. The berries offer a potent dose of antioxidants, while the peanut butter offers protein and healthy fats. 

    Salmon salad sandwich

    Salmon provides a rich, flavourful base to this healthy sandwich, and it is packed full of protein, healthy fats, and nutrients to fuel your body. Using pumpernickel bread in this salmon salad sandwich really boosts the flavor without adding a bunch of calories. On top of the salmon, you’ll also find fresh tomato slices, romaine lettuce, and red onion with cream cheese to finish it off.

    Chicken and cucumber pita with yogurt sauce

    This Greek-inspired chicken and cucumber pita with yogurt sauce has so much flavour in it, you won’t even realize it’s healthy! Marinated chicken is grilled and then packed into a whole wheat pita and topped with crunchy cucumbers, red onion, lettuce, and plum tomatoes. The yogurt sauce is deliciously flavourful with fresh mint and dill, making the perfect tangy dressing.

    Sweet-spicy barbequed chicken sliders

    These sweet-spicy BBQ chicken sliders meet all the flavor criteria you’ll want—sweet and spicy in every bite. They’re perfect if you have leftover rotisserie chicken, but you can also use chicken breasts, thighs, or drumsticks. Your tastebuds will be shocked by the combination of sweet pineapple, spicy jalapeno peppers, and salty Monterrey Jack cheese. They’re simple, packed full of protein, and are sure to become a new fav.

    Sesame-ginger turkey wraps

    Another take on the classic turkey sandwich, these sesame-ginger turkey wraps are great if you have leftover turkey. Paired with a sesame-ginger stirfry sauce, the turkey meat is combined with a broccoli slaw and served in a flour tortilla. It’s a delicious, flavorful, high-protein wrap that’ll keep you coming back for more.

    Provolone veggie party sub

    Swap out the classic high-sodium processed deli meats for a crunchy, delicious veggie party sub topped with creamy provolone cheese. A collection of unique and delicious veggies like broccoli rabe, marinated artichokes, sundried tomatoes, peppers, and onions fill this sub with nutritional goodness, while the cheese offers a bit of protein and some healthy fats. That’s all finished off with a drizzle of olive oil for a perfectly light, crunchy sandwich that won’t leave you craving a nap.

    Building a healthy sandwich

    There’s no end to the sandwich combinations you can find, but they’re not all healthy. So, we’ve created some guidelines for how to make a healthy sandwich that doesn’t compromise flavor for nutrition.  

    The bread

    The main feature in a sandwich is, of course, the bread, but this doesn’t always have to be two slices of nutrient-devoid white bread. Switch it up with whole wheat bread, pumpernickle, or sourdough to change up the flavors. It also doesn’t have to be bread period! Explore with various pitas and wraps to really change up your sandwiches. Or if you want to cut back on carbs, lose the bread altogether and opt for a keto wrap or lettuce. 

    The protein

    Protein should be the heart of every meal—it provides sustenance and helps properly fuel active muscles. That being said, you don’t always have to stick to the same old sliced turkey or ham. Instead, try experimenting with tuna, salmon, rotisserie chicken, or eggs. For vegetarian protein options, try mashed chickpeas, beans, or tempeh if you’re feeling adventurous.

    The veggies

    Veggies are not only packed full of key vitamins and minerals, but they fill your sandwich with so much flavour and texture. Pack your sandwich with different lettuces, cucumber, tomato slices, and even sprouts or broccoli slaw to boost the flavor and nutrient density of your lunch. 

    The dressing

    No sandwich is complete without some kind of dressing or sauce—even if it’s just a drizzle of olive oil. Some condiments are healthier than others, and some even pack in added nutrients and protein. Dressings like Greek yogurt, hummus, and guacamole are full of healthy fats and protein but also add flavor. Hot sauce and sriracha are great for a splash of spice too!

    The toppings

    Finally, finish off your healthy lunch sandwiches with some delicious toppings like cheese, spices, and fresh herbs. Depending on your preferences, you could also include some crunchy apple slices, pickles, or bacon. The sky is the limit when it comes to making a healthy sandwich, and you won’t know how it tastes until you try it!

    Bottom line

    While grabbing a burger and fries at the food truck can be tempting, prepping a healthy sandwich at home saves the bank and your waistline. Preparing your lunch ahead of time, preferably the night before, is one of the easiest ways to avoid rushing—and avoid hanger temptation. Have it ready to go so it becomes a simple option to help you eat healthier. 

    Which healthy sandwich do you want to try first?! Let us know in the comments!

  • 10 nutrients contractors need more of (especially if you’re over 40)

    10 nutrients contractors need more of (especially if you’re over 40)

    Paying attention to diet and ensuring you get the right nutrients is critical at any age but becomes increasingly important after you hit 40. Nutrients like protein become crucial for maintaining muscle mass, which naturally declines with age. Similarly, calcium and vitamin D are essential to counteract the bone density loss that accelerates in our 40s. Ensuring we get enough of these essential nutrients helps prevent age-related health issues and keeps us feeling our best as we grow older.

    10 nutrients to focus on for contractors 40+

    1. Protein

    Protein is essential for maintaining muscle mass, which naturally declines as we age. It also plays a critical role in repairing tissues, supporting immune function, and producing important enzymes and hormones. After 40, your body’s ability to synthesize protein decreases, making it vital to consume enough through diet. For those who find it challenging to get enough protein through food alone, a high-quality protein powder (animal or plant-based) can help meet daily needs.

    Where to find it: High-quality protein sources include lean meats like chicken and turkey, fish, eggs, dairy products, beans, and legumes. Non-GMO tempeh and tofu are also suitable options for vegetarians and vegans.

    2. Fiber

    Fiber is crucial for digestive health, helping to prevent constipation, lower cholesterol levels, and regulate blood sugar. As we age, the risk of cardiovascular disease and type 2 diabetes increases, making dietary fiber an important nutrient for reducing these risks. In addition to dietary sources, fiber supplements like psyllium husk can help ensure you’re getting enough.

    Where to find it: Rich sources of fiber include fruits like apples, pears, and berries, vegetables such as broccoli, carrots, and Brussels sprouts, and whole grains like oats, brown rice, and quinoa.

    3. Omega-3 Fatty Acids

    Omega-3 fatty acids are vital for brain health, reducing inflammation, and supporting heart health. These essential fats can help protect against cognitive decline and reduce the risk of chronic diseases, which become more prevalent as we age. Wild-caught fish are one of the best sources of natural omega-3s, but when it comes to supplements, avoid regular fish oil due to the potential for rancidity—go with alternative sources like algae oil or cod liver oil. These also often come with added vitamins like D and A, a great added bonus.

    Where to find it: Good sources of omega-3s include cold-water fatty fish like salmon, mackerel, and sardines. Plant-based options like flaxseeds, chia seeds, and walnuts are great sources of omega-3 fatty acids, but be mindful that they don’t provide sufficient amounts of EPA and DHA.

    4. Magnesium

    Magnesium is essential for over 300 biochemical reactions in the body, including energy production, muscle function, and nerve transmission. As you age, your risk of developing magnesium deficiency increases due to reduced intestinal absorption, leading to muscle cramps, fatigue, and high blood pressure. Magnesium also plays a role in maintaining bone density, making it critical for preventing osteoporosis. Many plant foods contain high levels of magnesium. However, if your dietary intake is still insufficient, a magnesium supplement can be beneficial, especially in the form of magnesium citrate or glycinate, which are more easily absorbed by the body.

    Where to find it: Spinach and kale, avocados, nuts and seeds, whole grains, and legumes are all high in magnesium. Dark chocolate is another excellent source of magnesium (but skip the added sugar varieties).

    5. Calcium

    Calcium is crucial for maintaining strong bones and teeth. It also supports nerve function, muscle contraction, and blood clotting. After 40, calcium absorption decreases, and bone loss accelerates, particularly in postmenopausal women. Ensuring adequate calcium intake is vital for preventing osteoporosis and fractures. Calcium supplements, preferably combined with vitamin D, can also help meet daily requirements.

    Where to find it: Dairy products like milk, yogurt, and cheese are excellent sources of calcium. For those who are lactose intolerant or prefer plant-based options, fortified plant milk (almond, soy, or oat milk), tofu, and leafy greens like broccoli and kale are good alternatives. 

    6. Potassium

    Potassium is an essential mineral that helps regulate fluid balance, muscle contractions, and nerve signals. It is crucial for maintaining healthy blood pressure, reducing the risk of stroke, and preventing muscle cramps. While potassium supplements are available, getting this nutrient from food sources is generally recommended, as excessive supplementation can lead to adverse effects due to toxicity.

    Where to find it: Potassium is abundant in fruits like bananas, oranges, and avocados, as well as vegetables such as sweet potatoes, spinach, and tomatoes. Coconut water is another great source of potassium. 

    7 and 8. Vitamin B12 & B6

    Vitamin B12 is crucial for maintaining healthy nerve cells, producing DNA, and preventing anemia by aiding in red blood cell formation. B6, on the other hand, supports brain development and function, helps in neurotransmitter synthesis, and is involved in the metabolism of proteins. As we age, the body’s ability to absorb B12 decreases, and deficiencies in B12 and B6 can lead to cognitive decline, fatigue, and mood disturbances. Supplementing with a B-complex supplement is an easy way to ensure you are getting enough of these.

    Where to find it: Vitamin B12 is predominantly found in animal products like meat, fish, poultry, eggs, and dairy. For vegetarians and vegans, fortified cereals, nutritional yeast, and B12 supplements are essential. Vitamin B6 can be sourced from poultry, fish, potatoes, chickpeas, and bananas. 

    9. Vitamin D

    Vitamin D is probably the most talked about vitamin, and for good reason. It’s essential for calcium absorption, which is critical for maintaining bone health. It also supports immune function and may help protect against chronic diseases like heart disease and cancer. As you age, your skin’s ability to synthesize vitamin D from sunlight diminishes, making it harder to maintain adequate levels. Because food sources are often insufficient, vitamin D supplementation is commonly recommended, especially in the form of vitamin D3, which is more effective at raising blood levels of the vitamin.

    Where to find it: Vitamin D is found in some food sources such as fatty fish (like salmon and mackerel), fortified dairy products, and egg yolks. 

    10. Probiotics

    Probiotics are beneficial bacteria that support gut health by promoting a balanced microbiome. A healthy gut is essential for efficient digestion, nutrient absorption, and a robust immune system. As we age, the diversity of our gut microbiome tends to decrease, leading to digestive issues and a weakened immune response. Probiotics are widely available in foods, but for those who prefer a more concentrated dose, probiotic supplements are widely available and can help maintain a healthy balance of gut bacteria, particularly as we age.

    Where to find it: Probiotics can be found in fermented foods such as yogurt, kefir, sauerkraut, kimchi, and miso.

    Why nutrient needs increase with age

    As we age, our bodies undergo significant physiological changes that increase the need for certain essential nutrients. Metabolism slows down, reducing overall energy requirements but increasing the need for nutrient density in our diet. The efficiency of nutrient absorption also declines, particularly for vitamins like B12 and minerals such as calcium and magnesium. And because older adults often experience changes in appetite, oral health, and mobility, maintaining a balanced diet can be more challenging. Chronic conditions and medications can further deplete essential nutrients, leading to deficiencies impacting bone health, muscle mass, cognitive function, and overall well-being. 

    To counteract these challenges, it is crucial to focus on a nutrient-dense diet that emphasizes the intake of key vitamins and minerals. This ensures the body has the resources to maintain health and vitality in later years.

    Bottom line

    Taking proactive steps now can prevent debilitating conditions like sarcopenia or osteoporosis down the road. By focusing on essential nutrients like protein, calcium, magnesium, and vitamins B12 and D, you can support your body’s changing needs and live a higher quality of life. A nutrient-dense diet and supplementation, where needed, can help address the natural decline in nutrient absorption and ensure that you age healthily and gracefully.