Under the Hard Hat

Tag: Health

  • 10 signs you might need a mental health day

    10 signs you might need a mental health day

    Maintaining mental health is important in any profession, but it’s especially important for those working in demanding and physically exhausting jobs like construction. Long hours, intense physical labor, and the constant pressure to meet deadlines can take a serious toll on your mind and body. If you constantly feel overwhelmed, experience frequent headaches or migraines, or have difficulty concentrating at work, it might be time to take a mental health day. Recognizing when you need to take a step back and focus on your well-being is key to avoiding burnout and staying productive in the long run. 

    10 signs you might need a mental health day

    1. Headaches or migraines

    Frequent headaches or migraines can be a sign that you’re under too much pressure. Stress is a common trigger for tension headaches and migraines, and when your mind is constantly racing, your body may respond with physical pain. If you find yourself reaching for painkillers more often than usual, chances are a day or two off work would do you some good.

    2. You’re overwhelmed by your normal daily tasks

    If tasks that you usually handle with ease start feeling insurmountable, it might be time to step back. When organizing tools, following routine procedures, or managing your daily to-do list becomes stressful and exhausting, your body and mind are likely telling you that you need a break. It’s normal to have off days, but if this feeling persists, it could be a sign that you need to recharge.

    3. Digestive issues

    Your gut is often referred to as the body’s second brain because it’s closely connected to your mental health. If you’re experiencing frequent stomach aches, nausea, or other digestive issues, it could be a physical manifestation of stress and anxiety. These symptoms are your body’s way of signaling that something is off, and taking a mental health day can help alleviate these discomforts.

    4. Irritability

    Do you find yourself snapping at coworkers or becoming easily frustrated over minor issues? Irritability is a common sign of mental fatigue, and it can strain your relationships at work and at home. When small annoyances start to feel like major problems, it’s a clear indication that you need to step back.

    5. Reduced performance

    If you notice a decline in the quality of your work, it’s time to take a mental health day. Making more mistakes than usual, struggling to meet expectations, or simply not caring as much about the outcome of your projects are all signs that you’re mentally drained. In the construction industry, these little mistakes could end up being dangerous or costly. A day off can help you return to work with renewed focus and energy.

    6. Difficulty concentrating

    When you’re mentally exhausted, concentrating on tasks can feel nearly impossible. You might find yourself losing track of instructions, having trouble staying engaged during meetings, or zoning out while operating machinery. Difficulty concentrating is not only a sign that you need a break but also a potential safety hazard in a construction environment. Taking time off to rest your mind can improve your focus and help you avoid accidents on the job.

    7. Poor sleep

    Sleep is essential for mental and physical health, but stress can make it difficult to get the rest you need. Believe it or not, sometimes, the more exhausted you are, the harder it is to get a decent sleep. If you’re experiencing trouble falling asleep, staying asleep, or not feeling rested after sleep, it’s a sign that your body is struggling to cope with stress. Taking a mental health day allows you to catch up on some much-needed sleep and reset your body’s natural rhythms. And if you’re still struggling to sleep properly, consider sleep supplements.

    8. Increased use of unhealthy coping mechanisms

    Turning to excessive caffeine, alcohol, or other substances to get through the day is a clear sign that your body and mind are seeking relief from stress. While these coping mechanisms might provide temporary comfort, they can lead to long-term health problems if not addressed. Taking a mental health day allows you to break these habits and find healthier ways to manage stress.

    9. Physical exhaustion beyond normal tiredness

    Construction work is physically demanding, so it’s normal to feel tired at the end of the day. However, if you’re feeling constantly drained, even after a full night’s sleep, it might be time to take a mental health day. Chronic exhaustion can lead to burnout, which not only affects your work performance but also your overall well-being.

    10. Decreased motivation and enthusiasm

    Losing interest in work projects you once enjoyed or lacking the drive to start new tasks can be a sign that you’re mentally and emotionally exhausted. When motivation and enthusiasm are low, it’s difficult to stay engaged and productive. Taking a mental health day allows you to step back, reflect, and rediscover your passion for the job.

    Benefits of taking a mental health day

    Improved productivity

    It might seem counterintuitive, but taking time off can actually make you more productive. When you’re well-rested and mentally refreshed, you’re better equipped to tackle tasks efficiently and with greater focus. A mental health day can help you return to work with a clear mind, ready to perform at your best.

    Reduced stress and anxiety

    One of the most immediate benefits of taking a mental health day is reducing stress and anxiety. By stepping away from work and giving yourself permission to relax, you can lower your cortisol levels and reset your nervous system. This makes you feel better in the moment and helps you manage stress more effectively in the long run.

    Prevention of job burnout

    Burnout is a serious issue in high-pressure jobs like construction. It’s characterized by emotional exhaustion, detachment from work, and a sense of reduced accomplishment. Taking regular mental health days can prevent burnout by allowing you to rest and recharge before you reach the point of complete exhaustion. This proactive approach helps you maintain a healthy work-life balance and keeps you engaged in your job.

    Enhanced physical health

    Mental and physical health are closely connected. When you reduce stress through mental health days, you also alleviate physical symptoms like headaches, muscle tension, and digestive issues. Over time, this can lead to better overall health, fewer sick days, and a more fulfilling career.

    Better workplace relationships

    When you’re mentally and emotionally balanced, you’re more likely to have positive interactions with your coworkers. Taking time off to recharge can improve your mood, making you more patient, understanding, and cooperative. This can enhance your work relationships and contribute to a more pleasant and productive work environment.

    Tips for making mental health days a regular practice

    Acknowledging the challenges of taking time off in the construction industry is important. Tight deadlines, physical demands, and a fast-paced work environment can make it difficult to prioritize mental health. However, incorporating regular mental health days into your routine is essential for long-term success and well-being.

    Here’s how you can do that.

    Communicate your needs

    Open and honest communication with your supervisors is key. Let them know how important mental health days are to your overall performance and well-being. Explain that taking time off when needed can benefit the company by reducing absenteeism, improving productivity, and preventing accidents on the job.

    Be flexible

    In an industry where taking a full day off isn’t always feasible, consider alternative ways to practice self-care. This could include scheduling more short breaks throughout the day, taking a half-day when possible, or using a long weekend to rest and recharge. Flexibility is key to finding a balance between meeting work demands and taking care of your mental health.

    Incorporate self-care practices

    In addition to taking mental health days, make self-care a part of your daily routine. This could include simple practices like deep breathing exercises, massage, stretching, or taking a few moments to relax during your breaks. Engaging in activities you enjoy outside of work, such as hobbies or spending time with loved ones, can also help you maintain a healthy work-life balance.

    Plan ahead

    If you know that a particularly stressful period is coming up, plan your mental health day in advance. Scheduling time off during less busy periods or around project timelines can make it easier to get approval from your supervisors. Planning ahead also allows you to arrange coverage for your responsibilities, ensuring that work continues smoothly in your absence.

    Use available resources

    Many construction companies offer employee assistance programs (EAPs), counseling services, or wellness initiatives. Take advantage of these resources to support your mental health. Whether you talk to a counselor, attend a stress management workshop, or participate in a wellness program, these resources can provide valuable support and help you stay mentally and physically healthy.

    Reach out to a professional when needed

    Sometimes, despite your best efforts, stress, anxiety, or depression can persist. If you’re struggling to manage your mental health on your own, don’t hesitate to seek professional help. A mental health professional can provide personalized guidance, support, and strategies to help you navigate your challenges and maintain your well-being. 

    Whether it’s through therapy, counseling, or medication, reaching out to a professional is a proactive step toward maintaining your mental and physical health in a demanding work environment.

    Bottom line

    Taking care of your mental health is not a luxury—it’s a necessity. Recognizing the signs that you need a mental health day, understanding the benefits of taking time off, and making mental health a regular practice ensures that you can continue to perform at your best. By prioritizing your well-being, you not only improve your own quality of life but also contribute to a safer, more productive, and more positive work environment for everyone.

  • Gas happens in construction: 5 signs you might need a probiotic supplement

    Gas happens in construction: 5 signs you might need a probiotic supplement

    Probiotics are live microorganisms naturally found in foods and supplements that maintain or improve the body’s levels of “good” bacteria (normal microflora). If you struggle with digestive discomfort, lack a well-rounded diet, or have just finished a course of antibiotics, chances are you need a probiotic.

    Quick look

    • Probiotics are living microbes that confer health benefits to the host 
    • There are dozens of strains of probiotic bacteria, each offering its own unique health benefits
    • An unhealthy diet, frequent gas and bloating, and skin conditions are a few signs you may need a probiotic supplement. 

    What are probiotics?

    Probiotics are a form of beneficial bacteria and yeast naturally found in the body that confers health benefits to the host when administered in appropriate amounts. They’re commonly referred to as ‘good bacteria’ thanks to the plethora of health benefits they offer to their host. 

    While your body naturally has a large population of microbes—this is called your microbiome—you can support it further with probiotic supplements. 

    Some of the most popular strains of probiotic bacteria include:

    • Lactobacillus
    • Bifidobacterium
    • Escherichia
    • Enterococcus
    • Bacillus
    • Streptococcus

    Some fungal strains of probiotics belonging to Saccharomyces are also used for certain conditions. 

    While most people don’t think about the bacteria in their gut until something goes wrong, there are specific signs to look out for that suggest they might need to add probiotics to their diet.

    5 signs you need a probiotic supplement

    1. You lack a well-rounded diet

    Grabbing a bite from the coffee truck might seem like an easy way to quench your hunger, but a diet high in sugar and refined carbohydrates (i.e., processed food) harms gut bacteria. Research shows that a high-sugar diet increases the relative abundance of Proteobacteria in the gut while decreasing the abundance of Bacteroidetes; Bacteroidetes offer beneficial effects on gut health and reinforce gut barrier function. 

    Put simply, a high sugar intake can disrupt the balance of microbiota in the gut towards a pro-inflammatory state, subsequently decreasing the capacity to regulate epithelial integrity and mucosal immunity. 

    The result: an imbalance of microbiota, an increased risk of metabolic endotoxemia, systemic (low-grade) inflammation, and metabolic dysregulation.

    However, a poor diet has two effects. It shifts the balance of gut microbes towards the ‘bad’ ones and doesn’t replenish the good ones.

    Fermented foods like sauerkraut, kefir, and kimchi are all rich in live bacteria that replenish and repopulate your gut microbiome. If you don’t consume probiotic-rich foods, you’ll need to rely on a probiotic supplement to rebalance and re-establish gut health. 

    The takeaway: If your diet lacks fermented foods, consider a probiotic supplement to help bridge the gap.

    2. You’ve recently finished a course of antibiotics 

    Antibiotics are sometimes necessary to treat a bacterial infection, but antibiotics don’t discriminate between good and bad bacteria—they kill it all.

    Studies suggest that antibiotic‐induced changes in the gut’s microbial composition can lead to negative outcomes for the host’s health, including “reduced microbial diversity, changes in functional attributes of the microbiota, formation, and selection of antibiotic‐resistant strains making hosts more susceptible to infection with pathogens such as Clostridioides difficile.”

    How long your microbiome is disrupted typically depends on how many courses of antibiotics you’ve taken.

    One study found that even a short course of antibiotics can disrupt the gut microbiome for up to one year or more. However, a 2020 review found that microbial diversity can recover after just six months.

    The point: Antibiotics are designed to kill harmful bacteria as well as good bacteria. If you’ve recently taken antibiotics, replenishing and repopulating good bacteria in your gut with probiotic-rich foods or a probiotic supplement is key.

    3. You frequently experience digestive issues (gas, bloating, etc.)

    Gas, bloating, and general GI discomfort are all signs that something isn’t right, and in most cases, it boils down to poor gut health.

    Whether you frequently experience digestive issues or only occasionally, chances are you can benefit from adding a probiotic to your diet.

    Remember: While digestive symptoms like gas and bloating can stem from many factors, they’re often signs that your gut has difficulty breaking down and eliminating food. 

    Taking the necessary steps to balance gut bacteria and improve gut health should improve symptoms. But if they persist without improvement, speak to your healthcare professional to rule out serious conditions.

    4. You’re constantly sick

    Over 70% of your immune system lives in your gut, meaning your immune system and gut health are heavily intertwined. Immune cells in the gut interact with the microbiome and are directly influenced by your diet and lifestyle. 

    The Standard American Diet (SAD), which is high in poor-quality animal proteins, sugar, processed foods, and saturated fat, leads to less-diverse gut bacteria and promotes inflammation and chronic diseases. A whole-food, high-fiber diet, on the other hand, supports a healthy microbiome and reduces inflammation.

    A recent study from the University of Toronto shed light on how the community of microbes in our gut contribute to a well-functioning and robust immune system and defend against harmful pathogens.

    Put simply, if you’re constantly sick or have trouble getting over colds, it could be a sign that you need to introduce probiotics to restore balance to your internal ecosystem.

    5. You struggle with skin conditions

    Your outside is a direct reflection of your inside, and if you struggle with skin conditions like eczema, psoriasis, acne, or even dry skin, it could be a sign that your microbiome is out of whack. 

    Bacteria don’t just live in your digestive tract—they also live on your skin. Recent research suggests that one way probiotics can help your skin is via the immune system. Since probiotics can help prevent the immune system from overreacting and triggering inflammation, they may benefit inflammatory skin conditions like acne, atopic dermatitis, and rosacea. Probiotics also offer benefits such as improving the skin’s moisture barrier and preventing dry and irritated skin.

    Tip: If you’re taking antibiotics to treat acne, adding a dose of probiotics after you’ve finished with antibiotics can help restore balance to your microbiome and prevent yeast infections.

    Health benefits of probiotic supplements

    The link between digestive health and our overall health and well-being is hugely important, and a healthy and balanced gut microbiome plays a key role in that. 

    Most people aren’t aware of how far-reaching gut health is, and research shows that microbial imbalances can also contribute to several other symptoms and conditions, including:

    These are just a few signs and symptoms that can indicate a microbial imbalance in the gut. Fortunately, a probiotic supplement can help address the root issue and replenish and restore gut balance.

    Here are the top health benefits of probiotics:

    Bottom line

    Probiotics are good for more than just digestive health. The gut’s health is intertwined with nearly every system in the body, which means that poor gut health leads to poor overall health. If you’re struggling with symptoms and can’t pinpoint the cause, focusing on gut health could help alleviate your symptoms and restore balance.

  • Healthy burger alternatives for general contractors that don’t compromise on flavor

    Healthy burger alternatives for general contractors that don’t compromise on flavor

    It’s hard to resist the temptation of McDonald’s or Burger King when you’re craving a juicy burger. However, traditional beef burgers are often packed with unhealthy fats, simple carbs, and loads of sodium. But what if you could enjoy a delicious burger without the guilt? California-style burgers, salmon burgers, and even a burger salad are some of our healthy food swaps that cut the crap without losing the flavor. 

    What makes a burger healthier?

    Traditional beef burgers might be tasty, but they come with a host of nutritional downsides. Most beef patties are made from high-fat ground meat, increasing your intake of saturated fats. And the buns? Usually, they’re simple carbohydrates made from white flour, offering little nutritional value. And let’s not forget the processed cheddar cheese—it adds minimal taste but piles on the fat and calories.

    Condiments are another culprit. While mustard and some relishes are generally low in calories, things like ketchup, mayonnaise, ranch dressing, and BBQ sauce pack on the calories, fat, sugar, and sodium.

    So, how can you make a healthier burger? For starters, making it at home means you control what goes into your food. But here are a few other tips:

    • Leaner meat: Opt for leaner meat options like turkey, chicken, salmon, or plant-based alternatives. If you prefer beef, consider lean or extra-lean—grass-fed beef also has a higher nutrient content and lower fat.
    • Whole-wheat bun: Swap out the white flour bun for a whole-wheat one to boost your fiber intake. Also, consider going bun-less.
    • Stronger cheese or no cheese: Use strongly flavored cheeses sparingly or skip the cheese entirely to cut empty calories.
    • Veggies and low-sugar/low-fat condiments: Load up on veggies and choose condiments like salsa instead of ketchup or yellow mustard instead of honey.
    • Less salt: Focus on seasoning just the meat or condiment sauce to reduce overall sodium.

    By making these simple swaps, you can transform your burger into a healthier but still satisfying meal. That said, it’s sometimes easier said than done. To make this worthwhile, learning a few easy recipes packed full of flavor is a must. That’s why we’ve curated our list of the best food swaps for beef burgers so you can start cooking these delicious alternatives today!

    UTHH’s top healthy burger recipes

    California style burgers

    These California-style burgers are a delicious and healthy twist on the classic burger. Made with extra-lean ground beef, they’re packed with protein but lower in fat and calories. The burger is topped with fresh avocado slices, red onion, and mixed greens, adding a burst of fresh flavors and healthy fats. The zesty dijon-mayo herb spread gives it an extra kick, all served on a toasted light English muffin for a healthier carb option. Perfect for a nutritious and satisfying meal without the guilt.

    Pro tip: If you want to cut back on carbs altogether, lose the bun! Sandwich your burger between two chunks of iceberg lettuce for more crunch and fewer calories and carbs. But be prepared to get messy.

    Salmon burgers

    Salmon burgers are a fantastic alternative to traditional beef burgers, offering a rich source of omega-3 fatty acids and high-quality protein. For this salmon burger recipe, you’ll grind part of the salmon in a food processor, mix it with breadcrumbs, and then pan-fry it into a patty. After the quick cooking time, you top it off with lettuce, tomatoes, and Tabasco sauce and serve it with lemon wedges for that extra zest. This recipe is quick and easy to prepare and brings a fresh, vibrant flavor profile that elevates the traditional burger experience.

    Black bean burgers

    Black bean burgers are a flavorful, protein-packed, plant-based alternative to beef burgers. These black bean burgers combine finely minced bell pepper, onion, and garlic with mashed black beans, breadcrumbs, and spices. Form the mixture into patties and cook them on a grill, stovetop, or oven. 

    These burgers are deliciously spiced, hold together well, and are significantly lower in fat and cholesterol than traditional beef burgers. Plus, they are budget-friendly and packed with fiber and protein, making them a nutritious and satisfying meal.

    Pro tip: Double the recipe and throw the extras in the freezer! They’re a super simple and delicious make-ahead meal for busy lunches or long days. 

    Lettuce burgers

    These loaded bunless burgers are a perfect substitute for anyone looking for a low-carb, keto, or Paleo-friendly option. This recipe uses ground beef patties seasoned with salt and pepper, cooked to perfection, and wrapped in crisp iceberg lettuce instead of a traditional bun. Topped with caramelized onions, tomatoes, pickles, and finished with homemade sauce, these burgers are both flavorful and satisfying. This recipe delivers all the satisfying elements of a classic burger while keeping it light and nutritious.

    Burger salad

    Who says you need a bun to enjoy a burger? This burger salad is a simple and nutritious way to get your burger fix—without the post-meal bloat. Made with lean ground beef, fresh romaine lettuce, tomatoes, pickles, and red onions, all topped with a creamy homemade sauce, this dish bursts with classic burger flavors. It’s a versatile and simple alternative that fits various dietary preferences while delivering the essentials of a burger.

    Which one will you try?

    And there you have it—a delicious lineup of healthier burger swaps that don’t skimp on flavor. Whether you’re in the mood for a zesty salmon burger, a hearty black bean patty, a refreshing lettuce wrap, or a fun burger salad, there’s something here to satisfy every craving. 

    Which one will you try first? Let us know in the comments below, and share your favorite healthy burger creations!

  • 9 sugar swaps every construction professional should know for better health

    9 sugar swaps every construction professional should know for better health

    Excessive sugar consumption can lead to numerous health issues, such as obesity, diabetes, and heart disease—these also happen to be some of the most common health issues for construction workers. Studies show that high sugar intake is associated with an increased risk of cardiovascular disease by 38%. Fortunately, many healthier sugar substitutes, such as raw honey and maple syrup, can satisfy your sweet tooth without the big downsides.

    9 healthier sugar swaps to try

    Raw honey

    Raw honey is a delicious natural sweetener and white sugar substitute that’s packed with health benefits. Unlike processed honey, raw honey is unfiltered and unpasteurized, retaining all its natural enzymes, vitamins, and minerals. 

    It’s rich in antioxidants and has antibacterial properties, making it great for soothing sore throats and boosting your immune system. However, it is higher in calories—around 64 calories per tablespoon compared to 49 calories per tablespoon of granulated sugar.

    Stevia

    Stevia is a zero-calorie sweetener derived from the leaves of the stevia rebaudiana plant. It’s a fantastic option if you’re looking to reduce your calorie intake without sacrificing sweetness. 

    That said, stevia is about 200-300 times sweeter than sugar, so a little goes a long way. One of the best things about stevia is that it doesn’t raise blood sugar levels, making it a great choice for people with diabetes or those trying to curb blood sugar highs and lows.

    Monk fruit

    Monk fruit sweetener is made from monk fruit extract and is another sugar substitute. It’s much sweeter than sugar, about 150-200 times sweeter, but contains zero calories, making it perfect for those on a low-calorie or low-carb diet. Like stevia, monk fruit sweetener doesn’t affect blood sugar levels, making it a safe option for people with diabetes.

    Maple syrup

    Maple syrup is another tasty alternative to refined sugar. It contains antioxidants and essential minerals like zinc and manganese, which offer health benefits. But it’s not just good for pancakes and waffles—it can also be used in baking and cooking as a sweetener. Just remember that it’s high in sugar, with 52 calories and 12 grams of sugar per tablespoon.

    Erythritol

    Erythritol is a sugar alcohol found naturally in some fruits and fermented foods. It has about 60-70% of the sweetness of sugar but with zero calories per gram. Unlike sugar, erythritol doesn’t raise blood sugar or insulin levels, making it popular sugar substitute for weight loss and diabetes management. 

    However, recent research links erythritol to potential health risks like heart attack and stroke. Despite these concerns, the FDA generally recognizes erythritol as safe and benefits dental health by reducing cavity-causing bacteria.

    Xylitol

    Xylitol is a sugar alcohol found in fruits and vegetables and is often used as a sugar substitute in sugar-free products. It has about 2.4 calories per gram and does not raise blood sugar or insulin levels, making it a popular choice for diabetics. Xylitol is beneficial for dental health, helping to reduce the risk of cavities by neutralizing acids and inhibiting the growth of harmful bacteria in the mouth. 

    However, it is highly toxic to dogs, even in small amounts, so pet owners should avoid using products containing xylitol. And despite its many benefits, excessive consumption of any sugar alcohols can lead to digestive issues like bloating and diarrhea in some people.

    Dates

    Dates are a whole fruit with natural sweetness and a good source of fiber, potassium, and magnesium. They’re often used as a natural sweetener in smoothies, baking, and cooking—you can even make a date paste if you need a liquid sweetener. 

    Due to their high fiber content, dates are a great source of essential nutrients and are beneficial for digestion. Put simply, they’re one of the best whole-food sugar substitutes because they offer additional health benefits beyond just sweetness.

    Coconut sugar

    Coconut sugar is derived from the sap of coconut palm trees. It has a lower glycemic index than regular sugar, meaning it causes a slower rise in blood sugar levels and mitigates the highs and lows that come with white sugar. Coconut sugar retains some nutrients found in the coconut palm, including iron, zinc, calcium, and potassium. It’s an excellent substitute in baking and cooking, offering a caramel-like flavor. It’s still high in calories and should be used in moderation.

    Agave nectar

    Agave nectar comes from the agave plant and is known for its lower glycemic index than sugar, making it a popular choice for those looking to manage blood sugar levels or reduce sugar intake. It’s sweeter than sugar and contains Vitamin B6, which helps to protect you from heart disease and stroke. However, it’s high in fructose, which can be problematic for liver health if consumed in large amounts.

    The dark side of sugar

    Sugar tastes good—but while your taste buds may love it, your body doesn’t. Excessive sugar consumption is linked to a myriad of health issues, making it a big concern for most people. Regardless of what type of sugar you are consuming, sugar is sugar and increases the risk of developing the following:

    • Metabolic disorders: High sugar intake can lead to insulin resistance, a condition where the body’s cells don’t respond properly to insulin, increasing the risk of type 2 diabetes. Over time, this can cause chronic health problems and complications.
    • Cardiovascular issues: Consuming too much sugar can increase your risk of heart disease. Studies show that people who consume 17-21% of their daily calories from added sugar have a 38% higher risk of dying from cardiovascular disease compared to those who consume 8% of their calories from added sugar. Because construction workers are already at a higher risk of cardiovascular issues, reducing sugar intake is highly recommended.
    • Obesity: Excessive sugar consumption contributes to weight gain and obesity. Sugar-laden foods and beverages are often high in calories and low in essential nutrients, leading to an imbalance that promotes weight gain.
    • Depression and anxiety: High sugar intake is also linked to mental health issues. Consuming too much sugar can lead to mood swings, fatigue, and symptoms of depression and anxiety. Over time, these mental health issues can become more severe, especially when combined with a high-stress job.
    • Liver damage: Excessive fructose, a type of sugar found in many sweetened beverages and foods, can lead to non-alcoholic fatty liver disease (NAFLD). This condition occurs when too much fat builds up in the liver, increasing the risk of liver inflammation and damage.

    Sugar is still sugar

    We want to drive home that sugar is still sugar—the body can’t discriminate whether it’s natural or not. Whether you’re consuming white sugar, brown sugar, honey, or maple syrup, they all impact your blood sugar levels and overall health. Even natural sweeteners like agave nectar and coconut sugar contain high amounts of fructose, contributing to metabolic issues and liver problems when consumed in large quantities.

    Artificial sweeteners, often marketed as healthier alternatives, also have a dark side. While they may not raise blood sugar levels as dramatically as natural sugars, they can still affect your body’s insulin response and gut health. Research suggests that consuming high amounts of artificial sweeteners can alter gut bacteria and potentially lead to glucose intolerance.

    Ultimately, it’s all about moderation. No matter the source of sweetness, excessive consumption is no bueno for the body. The key is to limit your intake of all types of sugar and sweeteners, focusing on a balanced diet that includes whole foods, vegetables, and lean proteins. But it’s not always easy to see whether you are actually consuming sugar.

    And there is a reason why.

    The 50+ names of sugar

    Sugar can be sneaky, hiding under various names on ingredient lists. Food manufacturers often list different types of sugar separately, making it difficult to see how much sugar is in a product. Here are just a few of the many names sugar can masquerade as:

    • High fructose corn syrup: a common sweetener found in many processed foods and beverages.
    • Cane sugar: another name for table sugar, derived from sugar cane.
    • Sucrose: the scientific name for table sugar.
    • Dextrose: a form of glucose derived from starch.
    • Maltose: also known as malt sugar, is commonly found in malted foods and beverages.
    • Fruit juice concentrate: often used in processed foods as a sweetener.
    • Beet sugar: sugar derived from sugar beets.
    • Maltodextrin: a polysaccharide used as a food additive and sweetener.

    In addition to this list, sugar can be known by several other names. To make healthier choices, it’s essential to read ingredient labels carefully and be aware of these aliases. If you’re not sure what an ingredient is or can’t pronounce it, it’s best to put it back on the shelf.

    Bottom line

    A healthy diet is all about balance and being mindful of what passes your lips. Opting for natural sweeteners like raw honey, maple syrup, or dates is a healthier and more natural alternative that provides additional health benefits, but they should be consumed sparingly. 
    Our recommendations: Read labels, be aware of hidden sugars, and enjoy sweet treats in moderation.

  • What all men should know about prostate health

    What all men should know about prostate health

    The prostate is a small gland located beneath the bladder that’s partly responsible for producing the fluid that makes up semen. The prostate naturally grows with age, but an enlarged prostate can lead to issues with urination, pain, and discomfort. The risk of prostate cancer in men is relatively high, so regular checkups, maintaining a healthy weight, and eating clean are easy ways to keep your prostate healthy and reduce your risk of prostate cancer and other prostate conditions.

    Quick look

    • What is the prostate
    • Prevalence of prostate cancer in men
    • Symptoms of enlarged
    • Causes of enlarged prostate
    • Enlarged prostate symptoms
    • Construction work and prostate cancer

    The prostate is a small chestnut-sized gland

    The prostate is a small gland that’s part of the male reproductive system. It is located just beneath the bladder and above the pelvic floor muscles. The prostate gland ducts flow into the urethra, which passes through the prostate.

    Image courtesy of the National Cancer Institute

    The prostate produces the fluid that, together with sperm cells from the testicles and fluids from other glands, makes up semen. The prostate muscles also make sure that semen is forcefully pressed into the urethra and then expelled during ejaculation.

    It also plays a role in:

    • Closing of the urethra up to the bladder during ejaculation
    • Closing of the seminal ducts during urination
    • Hormone metabolism (testosterone is converted to its biologically active form, DHT)

    The prostate goes through two main periods of growth—the first during puberty, when the prostate doubles in size, and the second around 25, where it continues to grow during most of a man’s life. 

    Enlarged prostates, referred to as benign prostatic hyperplasia (BPH), are relatively common and not always a cause for concern. Rates increase with advancing age, and research suggests that the histological prevalence of BPH is as high as 50% to 60% for males in their 60s, rising to 80% to 90% of those older than 70.

    BPH is a condition whereby the prostate is enlarged but not cancerous. An enlarged prostate presses against and pinches the urethra. This results in urethral compression and obstructed bladder outflow, which can eventually lead to lower urinary tract symptoms (LUTS), urinary retention, or infections due to incomplete bladder emptying.

    For most men, this can be problematic for many reasons, the most obvious being impotence or incontinence issues. 

    But it’s important to remember that just because the prostate is enlarged does not mean it’s cancerous—and that’s only one reason why all men should be aware of maintaining good prostate health.

    Prostate cancer prevalence is high

    Apart from BPH, prostate cancer is another biggie that men need to know about when it comes to prostate health. 

    The risk of prostate cancer varies based on a man’s age, race, lifestyle, and even occupation since some jobs have a higher risk of this disease. Statistics from the American Cancer Society estimate that 1 in 8 men will be diagnosed with prostate cancer in their lifetime. It’s also the second most common cancer in men worldwide. 

    That means that on a job site of 80 people, ten will have prostate cancer. 

    The average age of men when first diagnosed with prostate cancer is 67, but the risk is higher in African American and Caribbean African men, though it’s not entirely clear why. Some sources suggest diet and lifestyle factors may contribute.

    Prostate cancer treatment is widely available, and survival rates are high—in Canada, the 5-year net survival for prostate cancer is 91%, meaning about 91% of men diagnosed with prostate cancer will live for at least five years following diagnosis and treatment. In the US, that stat is slightly higher, with the 5-year survival rate at 97% and the 10-year relative survival rate at 98%.

    Here’s the important part: the key to beating cancer is early detection. Cancer survival rates are much higher when metastasis hasn’t occurred. 

    Enlarged prostate symptoms

    Because the prostate gland is located just below the bladder, an enlarged prostate can interfere with the urethra and, therefore, urination. Pressure from an enlarged prostate can block the flow of urine and semen and cause irritation. For men who have developed BPD, any of the following symptoms may occur: 

    • Weak or interrupted urine flow
    • Trouble starting urination
    • Sudden urgency to urinate
    • Frequent urination
    • Inability to empty the bladder
    • Dribbling at the end of urination
    • Urinary incontinence
    • Pain after ejaculation or during urination
    • Urine that has an unusual color or smell

    It’s important to remember that the prostate’s size isn’t the be-all-end-all—the position of the prostate relative to the urethra is more important than its actual size. But if you notice any symptoms of an enlarged prostate, speak to your doctor about an examination.

    Prostatitis is another common issue that occurs in men under 50. It’s a painful and uncomfortable condition caused by inflammation of the prostate and sometimes the areas around the prostate. It’s the most common urinary tract problem in men under 50 and the third most common urinary tract problem for men older than 50.

    The primary symptoms of chronic prostatitis/chronic pelvic pain syndrome include pain or discomfort lasting three or more months in one or more of the following areas:

    • Between the scrotum and anus
    • The central lower abdomen
    • The penis
    • The scrotum
    • The lower back
    • Pain during or after ejaculation

    Other symptoms of chronic prostatitis include:

    • Pain in the urethra during or after urination
    • Pain in the penis during or after urination
    • Frequent urination (8 or more times a day)
    • Increased urinary urgency
    • Weak or interrupted urine stream

    Acute bacterial prostatitis symptoms appear suddenly and are severe, meaning immediate medical attention is crucial. Symptoms of acute bacterial prostatitis may include:

    • Frequent urination
    • Urinary urgency
    • Fever
    • Chills
    • Burning or pain during urination
    • Pain in the genital area, groin, lower abdomen, or lower back
    • Frequent urination during periods of sleep (nocturia)
    • Nausea and vomiting
    • Body aches
    • Urinary retention
    • Difficulty starting a urine stream
    • Weak or interrupted urine stream
    • Urinary blockage (inability to urinate)
    • UTI

    Chronic bacterial prostatitis symptoms are similar to acute ones but often not as severe. This type of prostatitis typically develops slower and can last three or more months, with symptoms coming and going, or mild all the time. Common symptoms of chronic bacterial prostatitis may include:

    • Urinary frequency
    • Urinary urgency
    • Burning feeling or pain during urination
    • Pain in the genital area, groin, lower abdomen, or lower back
    • Frequent urination during periods of sleep (nocturia)
    • Painful ejaculation
    • Urinary retention
    • Difficulty starting a urine stream
    • Weak or interrupted urine stream
    • Urinary blockage
    • UTI

    After you turn 40, speak regularly with your physician about your prostate health. Also, be sure to schedule regular checkups with your healthcare practitioner. 

    Causes of an enlarged prostate

    Doctors aren’t sure why the prostate begins to grow after men hit a certain age, but it’s been speculated that excess hormones might be the culprit. Some research has found a correlation between high dihydrotestosterone (DHT) levels in the blood and enlarged prostates, but other evidence shows a potential link to aging and changes in the cells of the testicles.

    Put simply, researchers aren’t sure of the specifics of why BPH happens, but certain diet and lifestyle factors may contribute. What they do know is that men who have had their scrotums removed due to something like testicular cancer don’t have enlarged prostates.

    There also are links between higher estrogen levels and prostate cancer. Testosterone levels naturally decline as men age, which changes the relative proportions of estrogen and testosterone in the bloodstream. Higher levels of estrogen are a documented marker for prostate cancer.

    Risk factors for prostate cancer

    As with most cancers, prostate cancer is hereditary—but your genes aren’t the only thing that determines your risk. Construction workers, specifically, are subject to environmental, physical, and stress-related factors that can put them at a higher risk of developing prostate cancer.

    One Canadian study of about 35,000 prostate cancer cases among workers found a higher risk in men employed in management/administration, teaching, transportation, construction, firefighting, and police work. What’s apparent from the data is that stress could be a risk factor for this disease, given that most of these professions could be considered high-stress.

    Researchers have identified the need to assess job-specific exposures related to prostate cancer, including sedentary behavior, stress, and shift work. However, certain things are known to be related to cancer risk, including a family history of prostate cancer, being overweight or obese, smoking, eating processed and/or red meat or high saturated fat intake, low physical activity, and stress.

    One study on job-related risk factors for prostate cancer found that exposure to certain chemicals likely plays a part. The study identified possible risk factors for prostate cancer, including exposure to:

    • Pesticides
    • Cadmium
    • Chromium
    • Polycyclic aromatic hydrocarbons (PAH)
    • Cutting fluids
    • Diesel fumes
    • Metal fabrication
    • Metal dust
    • Rubber
    • Ionizing radiation

    Tips to maintain a healthy prostate

    Lose extra pounds

    Being overweight or obese is a risk factor for several types of cancer, including prostate cancer.  Research shows that obesity is linked to several hormonal changes, many of which have been implicated in prostate cancer development and progression. To maintain a healthy prostate, you need to lose extra weight. 

    Clean up your diet

    Diet plays a huge part in disease risk, and cleaning up your diet—removing excess sugar, processed foods, high saturated fat, etc.—can profoundly impact your overall health. But when choosing the right foods to eat, consider the Mediterranean diet. Studies have shown that men who stick to a predominantly Mediterranean diet have a lower risk of being diagnosed with prostate cancer but also a higher chance of recovery if they have prostate cancer and are undergoing radiation treatment.

    The Mediterranean diet is a style of eating based on the traditional eating patterns of people living in Greece, Italy, South of France, and some Middle Eastern countries. It doesn’t restrict fat or carbohydrates but focuses on consuming whole foods in their most natural form. That means cutting back on processed and refined foods and filling your plate mostly with antioxidant-rich fruits and vegetables, whole grains, legumes, and healthy fats from olive oil, nuts, and fish. 

    Quit smoking

    Smoking is one of the top contributors to lung cancer, but it’s also linked to a host of other cancers due to its effect on circulating hormone levels and exposure to carcinogens. While the link between smoking and prostate cancer isn’t completely clear, some researchers suggest that some cancerous pollutants inhaled from cigarettes are excreted in urine, which flows through the prostate. As such, there’s the potential for smoking to increase levels of toxic inflammation, thereby heightening the risk of cancer.

    Get physically active

    It’s clear that regular physical activity has benefits for overall health, but there’s abundant research backing the role of physical activity in prostate cancer prevention. A recent systematic review and meta-analysis found a “30% risk reduction for prostate cancer mortality and a 40% risk reduction for all-cause mortality for the most vs. least active prostate cancer survivors.” But it’s not just about moving your body—it’s also about the weight loss that comes with regular exercise. 

    Whether you play basketball, go for a run, or lift weights, regular physical activity helps control your weight and inflammation levels.

    Consider taking a prostate supplement

    Supplements aren’t intended to replace a healthy diet, but they can be a great compliment to one. Natural supplements like lycopene (found in cooked tomatoes), saw palmetto, boron, pumpkin seed oil, and beta-sitosterol are research-backed natural supplements for improving prostate health. Be sure to speak with your healthcare professional before starting any new supplements. 

    Know your risk

    A family history of prostate cancer increases your risk, as does working in a high-stress environment like construction. If you’re in a high-risk group for developing prostate cancer, consider getting screened starting at age 40. Men at normal risk are encouraged to consider screenings beginning at age 55.

    Bottom line

    The health of your prostate is just as vital as any other organ in your body. While construction workers are known to be at a higher risk for cardiovascular complications, heart health shouldn’t be the only priority. 

    Cleaning up your diet, maintaining a healthy weight, being physically active outside of work, and getting regular checkups are simple ways to keep your health and reduce your risk of developing prostate problems.

  • Construction workers and addiction

    Construction workers and addiction

    Construction work is often dangerous and performed in hazardous conditions that require a worker’s constant attention. Yet, the industry tops the charts with some of the highest rates of substance abuse of any industry. Annually, hundreds of construction workers experience overdoses, while thousands more struggle with addiction daily. Local and federal officials are addressing the problem, but contractors and co-workers can do their part through acknowledgment and support.

    Quick look

    • Substance abuse rates are higher in the construction industry due to work-related physical disorders, stress and mental health issues, and the industry’s “macho” culture
    • Data from the Substance Abuse and Mental Health Administration (SAMHA) suggests that approximately 15% of construction workers struggle with substance abuse
    • Alcohol abuse rates in the construction industry are nearly double that of the general population
    • Construction workers have the highest mortality rates for drug overdose deaths and prescription opioid-related overdose deaths of any industry
    • To help combat addiction, employers must implement wellness programs and offer support resources

    Culture and work conditions contribute to addiction

    Many factors contribute to construction workers having a significantly higher rate of substance abuse than the general public. Some of these include: 

    • Cultural factors bound to their work
    • Common work-related physical maladies
    • Work-born stress and associated mental health problems
    • The stiff-upper-lip mindset (also known as the macho culture)

    A macho attitude is not specific to any ethnic group in construction but rather part of the culture. Construction workers like to view themselves as tough because they are, and perhaps there’s nothing wrong with this can-do view in and of itself. Maybe it is essential.

    However, a go-it-alone approach among these workers can lead to problems like drug and alcohol abuse. 

    People with mental health issues tend to self-medicate with illegal drugs or excessive drinking rather than seek help through counseling—it’s an ‘easier’ way out that doesn’t involve being vulnerable. The national opioid crisis resulting from the overprescription of opioids has led to a two-fold addiction of workers to pills and heroin (which some opioid users progress to in their addictions or use to complement it).

    The figures on addiction in construction are staggering. Maybe it shouldn’t be surprising, given the stress of working in the industry. Still, more needs to be done to help workers and contractors.

    Scope of the substance abuse problem

    Working construction is stressful, in part, due to the physical toll it takes on the body, but also the danger of the tasks, the noise and noxious fumes, the pressure of meeting deadlines, the often-seasonal nature of the work (which leaves many out of employment and scratching for a living), and other factors. These stresses may be at least partly responsible for the higher prevalence of substance use in the sector, which is about double the national average.

    Construction workers, most of whom are blue-collar workers, are twice as likely to abuse drugs as the national average for all adult workers. While 8.6% of the general worker population struggles with substance abuse, at least 15% of construction workers do, according to SAMHA’s National Survey on Drug Use.

    Here are more stats to hammer home the scope of the problem. Among other industries in the U.S., construction ranks:

    • 3rd in illicit drug use — 12.95%
    • 2nd in heavy drinking — 16.02%
    • 2nd in substance abuse disorder — 16.07%
    • 1st in marijuana use — 60.33%
    • 1st in heroin use — 4.42%
    • 1st in pain reliever/opioid abuse — 22.63%

    Substance use in the industry has reached a level that some local officials have decided to address it.

    In late 2023, New York City officials began to tour construction sites across the city to educate workers on the dangers of opioid abuse and other drug addictions and the particular risks they pose in the construction field. This effort began after statistics revealed more than 250 workers died of overdoses each year in New York City.

    However, a worker doesn’t need to be in a big city for this affliction to hurt them. It’s a global problem in the construction industry.

    Alcohol abuse is rampant

    Consuming alcohol in the male-dominated industry is part of the cultural fabric—it’s not uncommon for workers to grab a beer after a long day. Admittedly, there are a lot of hard drinkers in this sector, with 12% having an alcohol use disorder compared to 7.5% of adults nationally, according to the SAMHA study.

    According to the report, 14.3% of construction workers reported being diagnosed with a substance use disorder within the past year—1.5 times the national average. Their reported rates of overdrinking are similar, with 12% saying they have an alcohol use disorder compared to 7.5% of adults nationally.

    The male-dominated construction industry’s macho culture can lead some to the work-hard-play-hard mentality, which too often naturally comes with over-drink and drug use. According to the SAMHA report, 16.5% of construction workers reported heavy alcohol consumption within the past month—that’s almost twice the average of workers surveyed.

    But here’s where things get tricky: most people aren’t honest about the extent of the problem, especially when it comes to highly personal matters like substance use. While 11.6% of construction workers reported illegal drug use within the past month and 2.3% reported having a marijuana use disorder, rates are likely higher.

    Opioid addiction is pervasive

    About 1.3% of construction workers have an opioid use disorder, which is nearly twice the national average for adults. Opioid addictions often result from a patient’s dependence on a drug first prescribed by a doctor for a physical disorder, such as a severe work-related injury. Because opioids are highly addictive, it’s easy for people who were never addicts to become addicted. 

    The Centers for Disease Control and Prevention says construction has the highest mortality rates for drug overdose deaths and prescription opioid overdose deaths of any industry. The CDC report on overdose deaths by occupation found 162 overdose deaths per 100,000 construction workers in 2020.

    With musculoskeletal problems and other physical injuries common in the industry, overprescription of painkillers is a serious issue exacerbating the problem.

    “The industry mirrors demographics vulnerable to addiction: A majority of construction workers are men, who are more likely than women to die of overdoses overall,” the CDC report stated. “Hispanic people are overrepresented in the construction industry and have a rising overdose mortality rate overall.”

    Nearly three-quarters of injured construction workers were prescribed a narcotic painkiller in 2016, according to American Addiction Centers. “Opioids account for 20% of the total spending on prescription drugs in the construction industry, a higher amount than any other industry, according to a report by CNA Financial,” AAC says on its website.

    Construction overdose deaths top all industries

    According to the Centers for Disease Control and Prevention, construction workers have the highest mortality rates for drug overdose deaths and prescription opioid-related overdose deaths—they are seven times more likely to die of an opioid overdose than workers in other industries. 

    Construction workers account for a quarter of fatal opioid overdoses and have the highest proportion of heroin-related overdose deaths of any industry.

    A study on drug use by New York University found that compared to all other professions, construction workers are most likely to use heroin or cocaine. The industry had the highest rate of abusing prescription opioids (3.4% versus 2%) and the highest rate of cocaine use (1.8% versus 0.8%).

    Marijuana use is very high

    Construction workers also have the second highest rate of marijuana use among all types of workers, just behind service jobs workers—12.3% versus 12.4%, compared with 7.5% in non-construction occupations.

    The implications of drug-impaired or drunk construction workers—even boots-on-ground laborers not working with heavy machinery—are troubling. And the fact that it happens daily on construction sites across the country is far more disturbing.

    While there is no statistical data showing how many job site accidents or incidents are due to intoxicated workers, it’s safe to assume that several are, to some degree.

    Spotting signs of substance abuse

    There’s no legal definition of what impairment or being under the influence of marijuana is, and people hide signs of impairment if they are at work. But signs of drug or alcohol impairment while on the job can include:

    • Changes in speech and demeanor
    • Impaired agility and coordination
    • Irrational behavior
    • Carelessness when operating equipment or machinery
    • Disregarding the safety of others
    • Having an accident resulting in heavy damage to equipment or property

    Some signs of impairment may not mean the person is impaired but rather that they have a physical ailment, and if so, the law protects them. Because of this and due to the possibility of a wrongful punitive action occurring because of a misjudgment that a worker is impaired, it’s best to set up parameters by which employees know performance expectations and through which they know that certain appearances and behaviors might raise alarm bells regarding their possible on-site impairment.

    Such parameters and indicators that couple make employees subject to extra substance abuse scrutiny (like an on-the-spot drug test) by their employer might include:

    • Seeming impaired at work, such as smelling like alcohol or drugs, being glassy-eyed, walking unsteadily, having slurred speech, or lacking coordination
    • Unsafe work resulting in an accident
    • Failing a drug test

    Having written expectations and consequences is a necessary part of keeping employees safe. Employers must encourage wellness among workers in every respect—physical, emotional, and psychological. 

    Employers must implement wellness programs that offer workers a safe, nonjudgmental space to express their feelings and receive help and support when needed without fear of losing their jobs. 

    Workers should be encouraged to look out for their co-workers who may need support with addiction, to know the possible signs, and how to offer them help when needed. Employers should also include addiction treatment in the company’s health care benefits when possible.

    Safety is the priority

    From start to finish, trying to do the right thing for workers who are struggling with addiction is about safety—of the worker, co-workers, and the company as a whole.

    A healthy worker is a safer worker, and addicted workers are neither healthy nor safe. 

    Managers and employers should remember to be compassionate and practice empathy when dealing with construction workers compromising safety on a worksite. The person being reprimanded is a fellow worker and a human being, likely hurting physically and emotionally. They need your help and support.

  • Asbestos exposure in construction: the looming threat

    Asbestos exposure in construction: the looming threat

    Asbestos is a fibrous mineral often found in older building materials, such as insulation, floor, and ceiling tiles. Asbestos exposure can cause lung cancer, scarring of the lungs, mesothelioma, and other serious health problems—and workers are exposed to it by disturbing material that contains asbestos on job sites. Avoid exposure and reduce contact with asbestos materials through testing and proper PPE.

    Quick look

    • Older buildings often contain asbestos in the ceiling tiles, floor tiles, and insulation
    • Workers who are exposed to asbestos are at higher risk of developing health issues such as lung cancer and mesothelioma
    • Regular testing, abatement, and ensuring workers are equipped with the proper PPE are all vital to mitigating asbestos exposure

    Asbestos is a fibrous mineral found in older buildings

    Asbestos is a naturally occurring mineral used to insulate buildings from cold weather, noise, and fireproofing in decades past. 

    From the 1930s through the 1970s, asbestos was common in building materials, vinyl goods, and other construction products, meaning older buildings are likely to contain asbestos in some form.

    Most workers gain exposure to asbestos during construction or renovation work, but some industries are at a higher risk than others. These include:

    Hazards of asbestos exposure

    Breathing in asbestos fibers can lead to severe illnesses such as lung cancer, asbestosis, mesothelioma, and emphysema or chronic bronchitis. But, since these illnesses are slow to show symptoms, it can take up to 15 years or more before workers feel the effects of their exposure.

    Approximately 235,000 Canadians are exposed to asbestos at work, most of whom are in the construction industry. The largest exposed groups by trade are carpenters, with 36,000 workers exposed, followed by helpers and laborers, with 36,000 workers exposed, electricians with 21,000 workers exposed, and janitors and caretakers, with 19,000 exposed. 

    From 2006 to 2016, the number of workers exposed to asbestos increased by approximately 83,000.

    But it’s not just Canadians. Roughly 38% of Americans have been exposed to asbestos at work in high-risk industries. Even worse, 47% of family members have been exposed indirectly. Indirect exposure carries the same risks as primary exposure, and in some cases, secondary exposure reaches occupational levels.

    If you’re surprised, consider that exposure can happen even with the simplest of tasks, such as washing a family member’s work clothes. Direct contact or disturbing clothing, furniture, and carpets embedded with asbestos fibers can cause particles to become airborne. 

    Some symptoms of indirect exposure include:

    • Chest pain or tightness
    • Difficulty breathing
    • Abdominal swelling or distention
    • Clubbed fingers

    But here’s the thing. Even with early screening for asbestos exposure, many workers retire before asbestos-caused lung scarring appears. This makes it hard to determine when they were exposed and for how long it’s been an issue.

    Asbestos regulation and worker protection

    Since 2018, Canada has prohibited the manufacture, import, sale, and use of asbestos products. 

    • Asbestos products in the US have been gradually phased out. As of March 18, 2024, a rule has been finalized to ban chrysotile asbestos, allowing a 12-year phase-out of the material used. It doesn’t ban all asbestos products, but is considered a major step in the right direction. 
    • OSHA has set regulations for permissible exposure limits (PEL) to protect workers with engineering controls, work practices, and proactive equipment to limit exposure. 

    Effects of asbestos exposure

    Asbestosis

    Asbestosis, also called diffuse pulmonary fibrosis, is a chronic lung condition that can develop years after asbestos exposure. It is caused by inhaling or ingesting asbestos fibers that can get stuck in the lung tissue, leading to inflammation and scarring over time. Asbestosis is not a type of cancer but can become more severe, creating a higher risk of developing mesothelioma or lung cancer.

    Mesothelioma

    Mesothelioma is a cancer caused by asbestos exposure through inhaling or ingesting it. The most common sites in which it develops are the pleural and peritoneal tissues (lungs and lining surrounding your abdominal organs). Still, asbestos fibers can also get lodged in internal organs and cause tumors. The life expectancy of mesothelioma ranges from 18 to 31 months with treatment like surgery and chemotherapy.

    Lung cancer

    Lung cancer from asbestos exposure develops in lung tissue with two main types: small cell lung cancer (SCLC) and non-small cell lung cancer (NSCLC). The Burden of Occupational Cancer in Canada project estimates 1,900 lung cancer and 430 mesothelioma cases each year from past exposures. 

    Creating a safer workplace

    Regular asbestos testing

    Asbestos isn’t present in every building, but those built before the mid-80s typically contain it. For contractors, hiring a qualified asbestos testing company is important. For older homes and buildings that have experienced flood or fire damage, it’s vital to test for asbestos, as disturbing contaminated materials could release asbestos fibers into the work area.

    Asbestos abatement

    Abatement involves identifying, removing, or encapsulating materials in a structure to eliminate or limit the threat of asbestos exposure by trained professionals. Hiring an asbestos removal company is the only safe and effective way to reduce or eliminate harm and worker or employee exposure. Be diligent in hiring a reputable abatement company to avoid fraudulent work that could put your workers at risk.

    Don’t remove asbestos yourself

    Do not attempt to remove asbestos materials on your own or by using unqualified employees. Hire specialists who can do the job safely and correctly to protect everyone in the surrounding environment. 

    Reducing the risks

    Controls to consider on the job site to reduce the risk of asbestos exposure include:

    • Eliminate or substitute asbestos materials whenever possible
    • Modify facilities, processes, or equipment to encapsulate or enclose the hazard
    • Implement administrative controls through work practices, awareness, and proper safety training
    • Provide appropriate personal protective equipment (PPE) for workers

    Common materials containing asbestos

    While most construction industry people know that asbestos exists in older buildings, many aren’t clear on where it can be found. Here are some of the most common materials that contain asbestos:

    • Drywall joint compound
    • Vermiculite insulation
    • Vinyl floor tiles
    • Ceiling tiles
    • Pipe duct insulation
    • Ceiling texture coat
    • Vinyl floor tiles

    Other methods of asbestos exposure include:

    • Sanding or breaking old floor or ceiling tiles
    • Sawing or drilling of old plaster
    • Removing old insulation from pipe wraps or duct wraps
    • Removing old roofing shingles or roofing material

    Working with the looming risk of asbestos

    Although asbestos use is decreasing and, in some places, prohibited, the threat of exposure will always need to be considered. For crews working in older buildings, the protection of high-risk industry workers should be a top priority. Having a safety procedure in place to mitigate exposure through testing and the use of proper PPE while working around asbestos is critical to reducing its health impact.

  • UTHH top picks: Best collagen supplements for skilled laborers for a healthier body

    UTHH top picks: Best collagen supplements for skilled laborers for a healthier body

    Collagen is a critical protein for maintaining strong joints, improving bone density, and supporting muscle recovery. Collagen levels naturally drop with age, leading to joint pain, weaker bones, and slower recovery times. Vital Proteins Collagen Peptides, Ancient Nutrition Multi Collagen Protein, and Further Food Unflavored Collagen Peptides Powder are some of our top picks for collagen supplements to support your health and maintain strength on the job site.

    If you’re in the construction industry, you’re no stranger to physical demands. From long hours on your feet to heavy lifting, your body—especially your joints, muscles, and bones—takes a beating. That’s where collagen supplements can make a real difference. 

    UTHH top picks: Collagen supplements

    Vital Proteins Collagen Peptides

    What we loveThings to consider
    – Contains hydrolyzed collagen, which is easier to absorb
    – Unflavored and dissolves easily in hot or cold liquids
    – Includes Vitamin C and Hyaluronic Acid for enhanced benefits    		– Slightly more expensive than some other options
    – Available in the US but may have limited availability in other regions

    Vital Proteins Collagen Peptides is a top-rated collagen supplement that combines high-quality, grass-fed collagen peptides with added Vitamin C and Hyaluronic Acid. This formula supports healthy skin and joints and also promotes hydration and collagen synthesis, making it a comprehensive option for overall wellness.

    Features:

    • 20g of collagen per serving
    • Free from gluten, dairy, and sugar
    • Sourced from grass-fed, pasture-raised cows
    • Available in powder and capsules

    Ancient Nutrition Multi Collagen Protein

    What we loveThings to consider
    – Contains five types of collagen (Type I, II, III, V, and X) to support joint health, muscle recovery, and gut health
    – Sourced from multiple food groups, including bovine, chicken, fish, and eggshell membrane
    – Unflavored, making it easy to mix into any drink or food without affecting taste    		– Slightly more expensive compared to single-source collagen products
    – Some users may prefer a simpler collagen formula rather than a multi-collagen blend

    Ancient Nutrition Multi Collagen Protein provides a comprehensive blend of five different types of collagen, supporting everything from joint health and muscle recovery to gut health and cognition. Its multi-source collagen formula, which includes cow, chicken, fish, and eggshell membranes, delivers a versatile approach to overall health. This unflavored powder can be easily added to your daily routine by mixing it into any beverage or food.

    Features:

    • 9g of collagen per serving
    • Contains Types I, II, III, V, and X collagen
    • Sourced from non-GMO, grass-fed, cage-free, and wild-caught sources
    • Unflavored and easy to blend into hot or cold liquids

    Further Food Unflavored Collagen Peptides Powder

    What we loveThings to consider
    – Made with clean, simple ingredients—no additives, fillers, or artificial ingredients
    – Hydrolyzed collagen makes it easy for the body to absorb
    – Ideal for those following keto or paleo diets
    – Available in both the US and Canada    		– Sourced from a single collagen type (bovine), which may not provide the variety of benefits that multi-collagen formulas offer

    Further Food Collagen Peptides is a straightforward and high-quality collagen supplement crafted with grass-fed, pasture-raised bovine collagen. The hydrolyzed form makes it easier for the body to absorb, supporting joint health, muscle recovery, and gut health. This unflavored powder blends seamlessly into hot or cold liquids, making it an effortless addition to your daily routine.

    Features:

    • 8g of collagen per serving
    • Gluten-free, dairy-free, and sugar-free
    • Made from grass-fed, pasture-raised bovine collagen

    Primal Kitchen Collagen Fuel (chocolate coconut)

    What we loveThings to consider
    – The chocolate coconut flavor makes it a delicious addition to smoothies, shakes, and even coffee
    – Paleo and keto-friendly, perfect for those following specific diets
    – Contains healthy fats from coconut milk powder for added creaminess
    – Available in the US and Canada    		– The strong flavor may limit versatility in certain recipes or drinks

    Primal Kitchen Collagen Fuel is an indulgent collagen supplement that combines the benefits of collagen with the rich flavors of chocolate and coconut. With 10g of collagen per serving, it supports joint, muscle, and gut health while delivering a tasty treat. Perfect for post-workout shakes or a mid-day smoothie, this supplement also includes coconut milk powder, adding healthy fats for an extra boost.

    Features:

    • 10g of collagen per serving
    • Made with coconut milk powder for added richness
    • Paleo and keto-certified

    Live Conscious Collagen Peptides

    What we loveThings to consider
    – Grass-fed and pasture-raised source of collagen
    – Dissolves easily in both hot and cold beverages
    – Affordable pricing for a premium product
    – Available in the US and Canada    		– Some users report a slight aftertaste when mixed with water

    Live Conscious Collagen Peptides provides a high-quality collagen boost from grass-fed, pasture-raised cows. It’s great for skin, joints, and hair and dissolves quickly into any drink, making it convenient for everyday use.

    Features:

    • 11g of collagen per serving
    • Gluten-free, non-GMO, and dairy-free
    • Easily mixes into hot or cold beverages

    Bulletproof Collagen Protein

    What we loveThings to consider
    – Features amino acids that promote healthy skin, bones, and joints
    – Sourced from pasture-raised cows
    – Mixes easily without clumping    		– Limited flavor options
    – Only available in the US

    Bulletproof Collagen Protein is designed for people who want clean, high-quality collagen with added amino acids to boost their overall health. This supplement supports joint recovery, skin health, and muscle repair, all in a convenient, easy-to-mix powder.

    Features:

    • 20g of collagen per serving
    • Non-GMO and grass-fed
    • Free from gluten, soy, and dairy

    Vital Proteins Marine Collagen

    What we loveThings to consider
    – Made from wild-caught fish, ideal for pescatarians seeking a clean collagen source
    – Supports joint health, bone strength, and overall wellness
    – Unflavored, making it easy to mix into a variety of beverages
    – Available in both the US and Canada    		– More expensive compared to bovine-sourced collagen products
    – Stronger taste than bovine varieties

    Vital Proteins Marine Collagen is sourced from wild-caught, non-GMO fish, making it an excellent option for those following a pescatarian diet or looking for a bovine-free alternative. This unflavored collagen powder supports joint health, promotes bone strength, and helps with muscle recovery, making it ideal for active lifestyles. With 12g of collagen per serving, it easily dissolves in hot or cold drinks, allowing you to enjoy the benefits of collagen with minimal taste.

    Features:

    • 12g of collagen per serving
    • Sourced from wild-caught, non-GMO fish
    • Unflavored, gluten-free, and dairy-free
    • Pescatarian-friendly

    Why is collagen important?

    Collagen is the most abundant protein in the human body. By supporting everything from skin to joints, bones, and digestive health, collagen plays a vital role in maintaining overall wellness, making it a popular supplement in the construction field.

    1. Promotes joint health

    Collagen is a major component of cartilage, which cushions your joints and allows for smooth movement. Over time, wear and tear from heavy lifting and repetitive movements can lead to joint pain and stiffness. Supplementing with collagen helps support the integrity of your joints, reduce inflammation, and improve flexibility, making it easier to power through long shifts without discomfort.

    2. Supports bone health

    As collagen production declines with age, bones can become more fragile, increasing the risk of fractures. Working in construction can put additional stress on your body, and strong bones are essential for handling those physical demands. Collagen plays a crucial role in providing bones with the strength and flexibility they need, improving bone density, reducing the risk of injury, and keeping your bones strong and resilient.

    3. Improves muscle mass and recovery

    Maintaining muscle mass is critical for endurance and to perform at your best. Collagen contains amino acids like glycine and proline, which are vital for muscle repair and growth. Taking collagen supplements can help improve muscle recovery after a long day of lifting, climbing, and hauling. 

    4. Aids in gut health

    Collagen supports the lining of your digestive tract, helping to repair and strengthen it. This can improve digestion and nutrient absorption, ensuring that your body gets the fuel it needs to perform physically and mentally. Additionally, collagen may help alleviate gut issues, reducing symptoms like bloating or discomfort.

    5. Boosts heart health

    Collagen improves circulation by providing structure to blood vessels and arteries to maintain their strength and flexibility. Collagen supplements can also help reduce the risk of heart issues by promoting better vascular health, keeping you active and healthy for the duration of your career (and life).

  • What the old folks taught us: 6 tips for longevity in the building industry

    What the old folks taught us: 6 tips for longevity in the building industry

    Everything we need to know about longevity we can glean from some of the oldest people we know. Their lives instruct us to eat healthy, stay active, socialize, have a reason for being, believe in greater goals, and be optimistic to increase longevity.

    Informed by the habits of our elders, here are six tips that will help increase longevity.

    Longevity is exceptional

    Living to a ripe old age is the exception, not the rule. The average American man lives to just 73, while women live to an average of 79. Average lifespans have increased over the last century-plus—the average lifespan for a man and woman in 1900 was just 46 and 48, respectively.

    Too often, we’re amazed by someone who lived into their 80s or 90s and stayed alert and active their entire life. This seems the exception, and it truly is, but it should be the rule.

    Why longevity matters: Construction workers are in a high-risk industry. According to research by the Center for Construction Research and Training, construction is one of the most dangerous industries in the United States, and the Focus Four hazards (falls, struck-by, electrocutions, and caught-in/between), defined by OSGA, remain leading fatal threats to workers in the industry. In 2019, the number of fatal injuries in construction reached 1,102—the highest since before 2011. While practicing safety at work is paramount, there are also things workers can do outside of work to maintain their health and avoid premature death.

    For those who grew up in an older area (and those who didn’t), studying the habits of our elders and incorporating them into daily routines could improve overall health and increase lifespan.

    Our best 6 tips to increase longevity

    Walk—for your body and mind

    Staying physically active is one of the most critical factors that can increase longevity, but many people are too sedentary, which can lead to a host of health issues. Studies find that people who walked one or more hours per day have a longer life expectancy from 40 years of age than participants who walked less than one hour per day. 

    Adding to that, a study published in the European Journal of Preventive Cardiology looked at data from 17 studies with more than 226,889 participants and found the following results:

    • Every 500 daily steps taken was linked to a 7% lower risk of death from cardiovascular causes
    • Every 1,000 daily steps taken was linked to a 15% lower risk of death from all causes
    • 4,000 steps daily led to a significant reduction in all-cause mortality 
    • 2,500 steps per day provided considerable health benefits

    However, according to a study published in the British Journal of Sports Medicine, walking for just 11 minutes daily can lower one’s risk of premature death by almost 25%. 

    Put simply, most people need to walk more. Experts recommend that adults take at least 10,000 steps daily, about five miles.

    For most otherwise healthy and physically able people, walking is excellent exercise. It’s a low-impact exercise with many health benefits and can be increased in intensity to cater to an individual’s physical abilities. For those with a moderate need to walk, just a 2½ -mile walk twice daily will be helpful.

    But for those who want more intense exercise, walking uphill or increasing the length of walks would be suitable. 

    Add a challenge: Make your walk harder by adding resistance, such as carrying a backpack of groceries home from the store. 

    Our elders don’t take the easy route—they often do things the hard way, intentionally, and their lean physiques tell the tale.

    The good news for construction workers is that many get well over five miles of steps daily through their workdays (not to mention the often intensely physical efforts of some of their daily work).

    But there’s no reason to slouch or rest on their laurels: construction workers, like many Americans, tend to be overweight, smoke, eat unhealthy, and drink in excess. While walking won’t offset poor lifestyle choices and dietary habits, it will improve your health.

    Bonus: Walking a few miles after a workday will improve your health, mood, and stress levels. 

    Get out into nature

    The oldsters we once knew almost always cooked their meals—fast food and convenience weren’t a thing back then. In many cases, elders gardened. If we saw old folks who let their gardens go wild, we knew they weren’t doing well. 

    Tending their gardens was part of these folks’ daily activity. And most of it was done on small plots of land, but that didn’t matter—they smiled and joked as they did. We should, too.

    Being in nature is calming for many people, which is partly why working in your garden can be fulfilling—it offers new surprises and challenges throughout the growing season. It’s also another reason to look forward to the day—what buds, fruits, vegetables, or flowers will your garden bless you with today?

    Gardeners are often amazed and gratified by how their plants grow, which makes them thankful. Flower gardeners can enjoy the fruits of their labors in mood-enhancing vases of cut flowers that delicately scent their homes. Vegetable gardeners can bring in bumper crops so big they naturally share the perishable wealth with neighbors or preserve that bounty by canning.

    Gardening is calming for the nervous system but can also be vigorous exercise, especially when it involves lawnmowers and shovels. 

    When you’re calm, your heart rate and blood pressure are lower, lowering your risk of cardiovascular events. And when you’re calm, you also feel better.

    Be active in a social group

    The oldest people tend to have active social circles. The reason: loneliness can have serious effects on health.

    Research from the Centers for Disease Control and Prevention shows that loneliness is linked to the following stats: 

    • Social isolation significantly increases a person’s risk of premature death from all causes
    • Social isolation was associated with a 50% increased risk of dementia
    • Poor social relationships were linked to a 29% increased risk of heart disease and a 32% increased risk of stroke
    • Loneliness was associated with higher rates of depression, anxiety, and suicide
    • Loneliness among patients with heart failure was associated with nearly four times increased risk of death, 68% increased risk of hospitalization, and 57% increased risk of emergency department visits.

    Most elders who have reached their 80s and 90s have been or are currently socially active, whether in a church, fraternal organization, or other social circles. They enjoy being around others and helping others—it helps give their lives purpose, and having purpose is essential to keeping a positive perspective on life.

    While socializing isn’t for everyone, it is often as important to health as eating and exercising—and it’s a must to increase longevity.

    Quit smoking and excess alcohol consumption

    It’s no surprise that smoking isn’t good for your health. It stresses your respiratory and cardiovascular system, increases inflammation, constricts blood vessels, and significantly increases the risk of heart disease, lung cancer, and other diseases. 

    For construction workers, there are additional risks—smoking can increase the likelihood of asbestosis, silicosis, or other trade-related diseases.

    Curbing smoking is one of the quickest ways to increase longevity. According to a study published in JAMA, “quitting smoking before age 44 years was associated with a reduction in mortality that was 21% higher than that associated with never smoking.”.

    Alcohol intake should also be limited. High blood pressure, heart disease, stroke, liver disease, and digestive problems are just some of the health effects of excessive alcohol consumption. 

    While having a few beers with the boys after work is a time-honored tradition in construction, it shouldn’t be a regular occurrence. 

    Eat healthy

    Eating a healthy diet—and not overeating—is a pillar of good health and a key to increase longevity. There’s a lot of conflicting information on what’s actually healthy and what’s not, but as a general rule, the consensus is to eat whole foods in their most natural form, which also means limiting or avoiding processed and refined foods. 

    Experts recommend limiting red meat consumption to two times a week or less. They also recommend limiting saturated fat intake, commonly found in processed food and high-fat animal proteins. These fats can lead to high cholesterol, atherosclerosis, heart problems, and other health issues.

    According to research into the blue zones (areas where people live the longest), there are a handful of foods that should be a staple in the diet: 

    • Greens, such as spinach, kale, lettuce, or collard greens
    • Whole grains, including oats, corn, and rice (complex carb)
    • Nuts, such as walnuts, pecans, and almonds
    • Tubers, including potatoes and yams  (complex carb)
    • Beans (complex carb)

    Stay positive

    Positivity is contagious, and the longest-living people tend to have the most positive outlook. Part of this is likely due to their overall good health, but part is also their choice. According to two NIA-funded studies, optimism is linked to a longer lifespan in women from diverse racial and ethnic groups and to better emotional health in older men. Specifically, the most optimistic women lived an average of 5.4% longer (approximately 4.4 years) than the least optimistic women, and they were also most likely to achieve exceptional longevity, defined as living over 90 years.

    For many of these people, believing in a higher power or a higher cause is a core principle in their daily lives. It gives them a purpose and improves their emotional and mental health, which translates to better physical health.

    The key point here is that sound bodies and sound minds go hand in hand. While some of the old folks’ practices may be outdated, there’s a method to their madness. Open your eyes, take notice, and emulate their habits for a healthier, stronger, and longer life.

  • Why trade unions are crucial for battling mental health issues

    Why trade unions are crucial for battling mental health issues

    In the construction industry, where the pressures of work are intense, mental health issues are widespread, leading to one of the highest suicide rates of any industry. Yet this issue remains under-addressed, making trade unions even more crucial in advocating for workers’ mental well-being and offering support where employers may fall short. From creating better working conditions to providing access to mental health services and increasing job security, unions have stepped up where employers have fallen short.  

    Mental health in construction

    The construction industry is facing a severe mental health crisis, with workers experiencing high levels of stress, depression, anxiety, and substance abuse. A staggering 60% of construction workers have reported suffering from a mental health issue at some point during their careers. A combination of factors unique to the industry fuels this crisis.

    Drug and alcohol addiction

    Substance abuse is alarmingly prevalent among construction workers, with nearly half of apprentices reporting struggles with drug or alcohol addiction​. The physical demands of the job often lead to injuries, for which opioids are usually the first line of defense. 

    In addition, mental health is often not prioritized, leading to a high incidence of depression and anxiety. This combination has contributed to a high incidence of opioid addiction, with construction workers being significantly more likely to die from an opioid overdose than workers in other industries​.

    High suicide rates

    Construction workers are four times more likely to die by suicide than those in other professions, making this industry one of the most dangerous in terms of mental health​. The combination of long hours, physical strain, and job insecurity contribute to this grim statistic.

    Long work hours and high-stress environments

    The demanding nature of construction work often results in long hours, leading to burnout and chronic stress. The pressure to meet tight deadlines and the physical demands of the job create a high-stress environment that exacerbates mental health issues​.

    Lack of job security

    Many construction workers face job insecurity due to the industry’s cyclical nature. Financial instability adds another layer of stress, further impacting mental health. Even with industry improvements, employers have been slow to fully address these issues, leaving workers vulnerable.

    Why construction culture can be toxic to men

    The culture within the construction industry often discourages men from expressing vulnerability. The focus is usually solely on physical strength and endurance, leaving little room for addressing emotional or mental struggles. It’s an industry dominated by a “tough guy” mentality, where showing signs of emotional distress is often seen as a weakness​. This culture not only stigmatizes mental health issues but also prevents workers from seeking the help they need.

    In addition to this toxic culture, there is a lack of open communication about mental health issues. Workers are rarely encouraged to discuss their emotional well-being, leading to untreated mental health problems. This lack of dialogue perpetuates a cycle where mental health issues remain hidden and unresolved.

    The role of trade unions in supporting mental health

    Advocating for better working conditions

    Where employers are failing, trade unions are stepping up. From advocating for safer and healthier working conditions to pushing for the inclusion of mental health protocols in safety standards, unions ensure employers comply with regulations designed to protect workers’ well-being​. Unions also campaign for the provision of mental health resources, such as counseling services on construction sites.

    Providing access to mental health services

    One of the most significant contributions of trade unions is securing workers’ access to mental health services. Through collective bargaining, unions negotiate for Employee Assistance Programs (EAPs) that provide workers with the support they need to manage their mental health​. These programs are vital in an industry where mental health issues are prevalent but often go untreated.

    Campaigns and training initiatives

    Unions play a key role in reducing the stigma associated with mental health issues through targeted campaigns and training programs​. These initiatives help to create a more supportive environment where workers feel empowered to seek help. Training programs for peer support volunteers are particularly effective in providing on-site assistance to those in need.

    Job security and financial support

    Unions also help alleviate financial stress by advocating for job security measures, such as contract protections and stable employment. During layoffs or job transitions, unions provide critical support to workers, helping to mitigate the mental health impact of these stressful situations.

    Bottom line

    The mental health crisis in the construction industry is a complex issue that requires a comprehensive approach. Trade unions are at the forefront of efforts to address this crisis, advocating for better working conditions, providing access to mental health services, and challenging the toxic culture that discourages men from seeking help. 

    By supporting workers in these ways, unions play an essential role in promoting the physical and mental well-being of those who build our world.