Under the Hard Hat

Tag: Health

  • Should skilled trades workers be taking collagen peptides?

    Should skilled trades workers be taking collagen peptides?

    You may have noticed collagen peptides popping up as an ingredient in protein powders or being sold on supplement store shelves. As one of the body’s most abundant proteins, collagen provides structure and elasticity to your skin, hair, joints, and tendons. Bone broth is one of the richest sources of food-based collagen, but for plant-based eaters, supplementing with nutrients needed to support collagen production can be beneficial. 

    Quick look

    • Collagen makes up 30% of your body’s total protein and provides structure and elasticity to your skin, hair, joints, and tendons.
    • There are 28 types of collagen, but types I-V are the most common.
    • Your body can’t absorb collagen in its whole form—breaking it down into collagen peptides allows it to be easily absorbed.
    • Collagen peptides can help improve skin tone and elasticity, reduce joint stiffness, build muscle mass, support gut health, and create strong, healthy hair and nails.
    • Bone broth is simple to make and a great, bioavailable collagen source.

    What is collagen?

    Collagen is a structural protein that makes up over 30% of the total protein in the body. It’s critical to creating healthy skin, hair, bones, and muscles. Collagen’s main job is to create strength and support within your body, making skin more elastic and less prone to wrinkles, strengthening bones, providing cushion for joints, and helping support wound healing and tissue growth.

    For manual laborers in jobs that place additional stress on their joints, collagen is hugely important.

    Collagen is derived from animal sources and is found in the skin and connective tissues of meat, as well as bone broth. 

    Types of collagen

    There are 28 distinct types of collagen, but the most common are types I, II, III, IV, and V. 

    • Type I: Type I collagen makes up 90% of the collagen in your body. It adds structure to ligaments and tendons, helps make skin more elastic, and reduces sagging and wrinkles.
      Type II: Type II collagen exists in your elastic joints and helps support healthy cartilage, joints, and tendons.
    • Type III: Found in muscles and organs, type III collagen contributes to healthy skin and nails, improved circulation, and better gut health.
    • Type IV: The fourth type of collagen is located in your skin’s layers.
      Type V: Type V collagen can be found in placental tissue, hair, some layers of your skin, and the cornea of the eye.

    Benefits of taking collagen peptides

    As you age, your collagen levels naturally decrease. Your body creates less collagen, and the collagen you do have gets broken down faster. Eating too much refined carbohydrates and sugar, smoking, and being exposed to UV light can also contribute to collagen damage. 

    Decreasing collagen levels can cause wrinkled skin, joint pain, stiffness, and more. But here’s the thing: your body can’t absorb collagen in its whole form. When you eat collagen-containing food sources, your body breaks it down into amino acids, supporting collagen production. 

    Similarly, collagen peptide supplements aren’t made of collagen in its whole form. Rather, they contain smaller amino acids called collagen peptides sourced from the tissues of cows, chickens, fish, or pigs. 

    Supplements containing collagen peptides or hydrolyzed collagen are absorbed by your digestive system. They may prevent and even reverse some of the effects of collagen loss, creating healthier skin, muscles, joints, and more.  

    Skin health

    A review of 26 studies showed that daily hydrolyzed collagen supplements “significantly improved skin hydration and elasticity.” Paired with sunscreen and a healthy diet, collagen supplements can be a great addition to your skincare routine. (And if you don’t have one yet, now is a great time to start!)

    Joints and bones

    Jobs involving manual labor are far from easy on the body, and joint pain and discomfort are typically two of the most common complaints among field workers. While some experts hesitate to recommend collagen supplements for joint pain, several studies show promising results. 

    In a clinical trial examining the effects of Type II collagen supplementation, participants reported feeling less pain and morning stiffness and fewer swollen and tender joints. Another small study showed that collagen supplements may benefit patients with osteoarthritis. 

    Muscle mass 

    Collagen supplements may help you avoid losing your muscles and build muscle faster. Collagen has been shown to reduce muscle atrophy in mice, and supplementing with collagen while weight training helps people build more muscle mass than weight training alone.  

    Gut health 

    Your gut is much more than just a factory for digesting food. Recent research has shown that this large nerve center constantly communicates and relays information, leading some researchers to call it a “second brain.” Collagen may help support a healthy gut. A small 2022 study showed that 93% of its 40 participants reported reduced bloating and stomach issues after taking collagen for six weeks. Scientists have also found that collagen can repair and strengthen damaged gut barriers.

    Healthy hair and nails

    Your hair and nails might seem decorative, but they’re also important health and nutrition indicators. Some people are prone to dry hair and brittle nails, but they can also indicate nutritional deficiency or low collagen levels. 

    Collagen peptides may help. Participants in a 2020 study saw significant improvement in their hair health after their first four weeks of collagen supplementation, including thicker hair, less breakage, and more growth—a major perk for anyone who’s experiencing hair loss. Collagen also helped make nails grow faster and break less often. 

    For most people, collagen supplements are a wise idea

    Collagen production begins to slow down in your 20s for men and women, but women experience a significant drop during menopause. You can support your body’s own collagen production by:

    • Limiting sun exposure
    • Eating a healthy diet
    • Quiting smoking
    • Getting enough sleep
    • Regular physical activity

    But life doesn’t always go as planned. Research into the benefits of collagen peptides is promising and side effects are few. For most people, taking collagen peptides can help cover your nutritional bases and support your body. 

    Bone broth: an easy and rich source of collagen

    Collagen peptides are easy to find online or in most supplement stores, but you can also get all the joint-cushioning, hair-strengthening, wrinkle-reducing benefits of collagen from bone broth.   

    Bone broth is cheap and simple to make, if a little time-consuming. A slow cooker is a great way to make it without having to watch the stove. 

    Beef bone broth 

    With more collagen per serving than chicken bone broth, beef bone broth is best for supporting gut health, mood, and immune system.

    Ingredients:

    • 3-4 lbs grass-fed beef bones (oxtail, shank and knuckle bones are great)
    • 2 carrots, chopped
    • 2 celery stalks, chopped
    • 1 head garlic cut in half across the bulb
    • 1 onion, cut into four pieces 
    • 1 tablespoon of apple cider vinegar (important to pull minerals from the bones)
    • 1 teaspoon sea salt
    • 10 cups water (or enough to fill to the max line of your slow cooker, or cover all ingredients in your saucepan)

    Directions

    1. Pre-heat your own to 450° and roast the beef bones for 30-40 minutes, turning once.
    2. Add the cooked bones and all other ingredients to your slow cooker or saucepan, and add enough water to cover all ingredients. 
    3. Bring to a boil, then cover and let simmer for 12 hours. Check water levels frequently and add more water if necessary. If using a slow cooker, set to low for 24 hours.
    4. Cool the broth before straining out and discarding the bones and vegetables.

    Chicken bone broth

    Chicken bone broth supports healthy joints and tendons, and for people who don’t eat beef, is a great alternative to beef bone broth. 

    Ingredients:

    • 3-4 lbs chicken bones (feet, necks, backs, roasted carcass)
    • 2 carrots, chopped
    • 2 celery stalks, chopped
    • 1 head garlic cut in half across the bulb
    • 1 onion, cut into four pieces 
    • 1 teaspoon sea salt
    • 10 cups water (or enough to fill to the max line of your slow cooker, or cover all ingredients in your saucepan)

    Directions

    1. Add the bones and all other ingredients to your slow cooker or saucepan, and add enough water to cover all ingredients. 
    2. Bring to a boil, then cover and let simmer for 12 hours. Check water levels frequently and add more water if necessary. If using a slow cooker, set to low for 24 hours.
    3. Cool the broth before straining out and discarding the bones and vegetables.

    Pro tip: To supercharge your broth, use chicken feet. They produce a richly gelatinous broth packed full of nutrients and gelatin. We like to call it chicken broth jello.

    Vegetarian sources of collagen

    If you follow a plant-based diet, you might wonder about vegan or vegetarian collagen sources. Since collagen peptides are sourced from animal products, there is no true vegan source of collagen. However, many vegan supplements contain ingredients to support your body’s own collagen production, including zinc, glycine, manganese, lysine, copper, vitamin C, and silica.

    Marine collagen supplements are also suitable for pescatarians—but we’ll warn you about the taste ahead of time! 

    Bottom line

    As one of your body’s most abundant proteins, collagen adds stretch, structure, and elasticity to your skin, hair, joints, tendons, and muscles. For people working in the field, physical health is just as important as mental health—and your skin, bones, joints, and tendons are a huge part of that. 

    Taking collagen supplements is an important consideration to maintain an active mind and healthy body, especially as you age. So, if you’re looking to stay limber well into your 80s (even if you’re not planning on being in the field), now’s a better time than ever to get into a routine. 

  • Why 55% of CEOs are struggling with mental health: Insights and solutions

    Why 55% of CEOs are struggling with mental health: Insights and solutions

    In today’s high-pressure business environment, mental health has slowly deteriorated across all industries, sparking a big movement to push back on corporations’ lack of care. However, while most of these issues are talked about in general, the C-level executives are often left out of the picture. Yet a staggering 55% of CEOs report experiencing mental health challenges such as anxiety, depression, and burnout, a significant increase from previous years.

    These figures highlight the growing mental health crisis even at the highest levels of organizational leadership, underscoring the need for systemic change in how businesses address mental well-being.

    One of the most concerning findings from recent studies is the strong correlation between workplace toxicity and mental health issues among CEOs. According to the 2024 State of Workplace Empathy Study, 52% of CEOs identified their workplaces as toxic, a situation that is closely linked to their mental health struggles.

    In toxic environments, leaders may feel isolated and unsupported, which can exacerbate feelings of stress and burnout. This affects their well-being and has a trickle-down effect on the entire organization, leading to lower employee morale and productivity. But where did this toxicity start if it’s not from the CEO’s?

    The pressure to be superhuman

    CEOs often face immense pressure to maintain a “superhuman” image, leading many to ignore the warning signs of mental health issues. This pressure is exacerbated by societal expectations and the stigma surrounding mental health in executive circles. According to the 2024 State of Workplace Empathy Study, 65% of CEOs feel intimidated by their coworkers. It’s no surprise that many CEOs feel compelled to project an image of invulnerability, both in the workplace and at home, which can prevent them from seeking help.

    What makes matters worse is that the same study also reported that 81% of CEOs agreed that companies view someone with mental health issues as weak or a burden. As a result, the stigma surrounding mental health in the executive world continues and makes it even harder for CEOs to open up about their struggles.

    The importance of empathy in leadership

    With so many mental health cases now coming to light and the recent strong advocation of mental health issues, toxic work culture is beginning to see a reversal. While many factors are at play, one of the leading factors is empathy. Empathy is increasingly recognized as a vital component of effective leadership, particularly in addressing mental health challenges.

    However, many CEOs struggle to implement empathetic practices in their organizations. The same 2024 Empathy Study found that 63% of CEOs find it challenging to demonstrate empathy in their day-to-day roles, often fearing that they will be perceived as weak or ineffective. Despite these challenges, the data shows that companies with empathetic leadership are more likely to have healthier, more resilient workplaces.

    To address these issues, organizations need to make a concerted effort to cultivate a culture of empathy. This includes providing leaders with the training and resources to manage their mental health and their employees. Focusing on flexible work arrangements, clear communication about mental health resources, and a commitment to reducing workplace toxicity are all critical steps in creating a more supportive work environment.

  • The lowdown on cold therapy for tradespeople

    The lowdown on cold therapy for tradespeople

    Cold showers aren’t just a fad—scientific research backs them. Cold water therapy has been linked to better mood, more energy, a stronger immune system, less muscle soreness and pain, and a higher metabolism. Contrast showers, cold plunges, and cold packs are a few low-cost options for cold therapy at home.

    Quick look

    • Cold therapy is an ancient practice used for therapeutic purposes.
    • Cold therapy benefits include improved mood, greater alertness, less muscle soreness and pain, and a more robust immune system.
    • Contrast showers, cold plunges, cold showers, and cold compresses or packs are easy ways to do cold therapy at home.
    • Cold therapy is safe for most adults, but people with pre-existing health conditions should speak to their healthcare provider first. 

    What is cold therapy?

    Cold therapy is any practice that exposes the body to cold temperatures to cool body tissues for therapeutic reasons. There are several methods of cold therapy, including:

    • Cold showers (or contrast showers)
    • Whole-body cryotherapy
    • Cold water immersion (CWI) or ice baths
    • Localized ice application

    Cold therapy has been used for centuries, dating back to Ancient Greece, where it was used for relaxation and socialization. Today, cold water therapy takes many forms for many purposes. While some people choose expensive contraptions for cold therapy, you don’t have to break the bank to reap the benefits—your bathtub or shower can do the job just fine. 

    Health benefits of cold showers

    1. Boosts mood

    Cold exposure is one way to activate your body’s sympathetic nervous system (SNS), the branch of the autonomic nervous system responsible for your fight-or-flight response. The SNS also regulates vital functions like heart rate, respiration rate, blood pressure, and hormone release.

    Activation of the SNS increases blood levels of beta-endorphin and noradrenaline and increases synaptic release of noradrenaline in the brain, too. Due to the high density of cold receptors in the skin, cold exposure sends an abundance of electrical impulses from peripheral nerve endings to the brain, which may have an anti-depressive effect. 

    Put simply, cold exposure can increase endorphin release, which may help you feel happier.

    Although cold therapy isn’t a standalone treatment for depression, one study found that a five-minute cold shower once or twice a day could help relieve symptoms of depression. 

    2. Enhances alertness

    When cold water hits your skin, peripheral blood vessels alternate between vasoconstriction and vasodilation.

    Here’s how it works:

    • Blood vessels initially constrict to reduce heat loss 
    • After 5-10 minutes of cold exposure, the sympathetic response causes blood vessels to dilate (called cold-induced vasodilation, CIVD)
    • CIVD results from a cold-induced decrease in sympathetic activity around the sphincter muscle of the arteriovenous anastomosis (direct connections between small arteries and small veins)
    • A new phase of vasoconstriction follows vasodilation

    This cycle repeats itself, forming a “pump” that pushes blood through the body.

    The alertness you feel is thanks to a rush of endorphins released from cold exposure. According to some research, the most commonly reported benefit from cold showers was an increase in perceived energy levels, similar to the effect achieved with caffeine consumption. 

    3. Reduces muscle soreness

    Muscle soreness is a common complaint in the construction industry, but research suggests that a quick cold shower after work could reduce pain and help ease sore muscles. 

    According to a systematic review published in Frontiers of Psychology, cold water immersion directly after exercise—or, in this case, a strenuous workday—can effectively reduce muscle soreness and accelerate fatigue recovery. Researchers found that CWI reduced specific markers of muscle damage 24 and 48 hours post-exercise. Other studies find that people who did cold therapy within an hour of exercising delayed post-exercise muscle soreness.

    On the other hand, heat therapy has also shown benefits in reducing muscle soreness by dilating blood vessels to flush out toxins. However, hot water can irritate and dry out the skin, so if you have a choice between the two, go for cold.

    4. Relieves pain

    Research suggests that cold exposure triggers the release of electrical impulses from cold receptors on the skin to the brain that can help reduce pain. 

    Think about this: You injure your ankle and grab a bag of frozen peas to help reduce the swelling and curb the pain. By doing this, you’re applying DIY cryotherapy to your ankle to promote an analgesic (pain-relief) effect on the injury site.

    Cold therapy can also induce an anti-inflammatory response in the body, which may help reduce inflammation-related pain. For example, a 2017 study found that cold showers reduced inflammation and relieved pain in people with chronic inflammatory arthritis.

    5. Boosts metabolism 

    Some research shows that cold showers can kickstart your metabolism by activating brown fat—a higher basal metabolic rate translates to more calories and fat burned. 

    Brown adipose tissue, also called brown fat, has higher concentrations of mitochondria, allowing brown fat to burn energy rather than store it. When brown fat is activated, heat is generated through a process known as thermogenesis.

    Cold therapy, especially prolonged exposure through things like cold plunges, is a powerful method of stimulating brown fat. Cold exposure stimulates a sympathetically mediated increase in the rate of oxidative metabolism of brown and beige fat, which results in increased uptake of both glucose and free fatty acids. A higher rate of oxidative metabolism also generates heat to maintain core body temperature

    6. Enhances immune function

    Animal studies have shown that cold exposure triggers changes in both cellular and humoral aspects of immune function, including:

    • Reduced natural killer (NK) cell count and cytolytic activity 
    • Decreased lymphocyte proliferation 
    • Enhanced production of proinflammatory cytokines (after several days of cold exposure)

    However, it’s important to note that the conditions of most animal studies do not resemble realistic conditions, so human outcomes may differ.

    How to do hot and cold therapy at home

    When it comes to cold therapy, there are two routes: slow and steady or all-out. If you typically cringe at the thought of anything but a hot shower, taking it slow might be the best route. But if you’re okay with a shock to your system, taking the plunge (quite literally) might work for you.

    Here are your options:

    1. Contrast showers: Alternating between hot/warm and cold water is the simplest way to start with cold therapy. After a warm shower, gradually turn to cold water for as long as you can tolerate. Once you’re comfortable with that, alternate between two to three minutes hot and one minute cold for your shower. Contrast showers are one of the best methods to increase circulation. 
    2. Cold plunge (immersion): Fill a plunge pool or bathtub with ice-cold water. Get in and take note of how long you can comfortably stay in the water—this is your baseline. Begin with a short plunge (30 seconds or one minute) and gradually increase the time as your body adapts.
    3. Cold showers: If you can tolerate cold for longer periods, a cold shower is a great alternative to contrast showers. Turn the water to the coldest temperature you can tolerate and shower as normal.
    4. Cold compresses/packs: A homemade cold compress using a bag of ice, frozen vegetables, or frozen washcloth is a simple way to apply cold therapy to a specific area. Place a thin towel between the pack and the skin to prevent tissue damage.

    How long should you take a cold shower for? 

    You don’t need to stand under cold water for long to reap the benefits—a few minutes is usually enough. 

    A 2016 study in PLoS One looked at the effects of cold showers on health and work in participants 18 and 65 years without severe comorbidity and no routine experience of cold showering. Subjects completed cold showers for 30, 60, and 90 seconds for 30 consecutive days, followed by 60 days of showering cold at their own discretion. Results showed a 29% reduction in sickness absence for the group taking cold showers.

    Put simply, a minute or two of cold showering is all you need to improve health outcomes. 

    The downside of cold showers

    Prolonged cold showers (over 15 minutes) increase the risk of hypothermia. 

    The risks for cold plunges are slightly different. CWI triggers the cold shock response, which increases respiratory rate, heart rate, and blood pressure and decreases cerebral blood perfusion. 

    Although some evidence shows reduced cardiovascular risk factors in cold-adapted subjects, CWI still increases the heart’s workload and, therefore, increases stress on the heart. As such, people with pre-existing cardiovascular conditions, hypertension, or other heart-related issues should be cautious when using cold therapy.

    People with Raynaud’s disease—a condition of extreme cold sensitivity and circulation problems—should avoid cold plunges. 

    If you’re curious about cold therapy and want to reap the benefits but don’t want to take the plunge, a cold or contrast shower are suitable alternatives that offer the best of both worlds.

  • PTSD rates are high in the construction—let’s talk about it

    PTSD rates are high in the construction—let’s talk about it

    Accidents involving worker deaths are common in the construction industry. Experiencing or witnessing a shocking, scary, or dangerous event can lead to the development of post-traumatic stress disorder (PTSD)—a disorder characterized by flashbacks, intense anxiety, and other symptoms that interfere with daily functioning. If not addressed, PTSD can lead to changes in physical responses to normal stimuli, emotions, and behavior, which can adversely affect quality of life.

    Quick look

    • PTSD is a disorder that can develop after witnessing or experiencing a shocking, scary, or dangerous event.
    • If left untreated, PTSD can lead to mood disturbances and engaging in risky, reckless, or destructive behavior.
    • Not everyone who experiences a traumatic event will develop PTSD—specific individuals are more susceptible. 
    • Avoidance, intrusive memories or uncontrollable thoughts, negative mood, and intense anxiety are some of the most common PTSD symptoms.
    • Cognitive behavioral therapy, exposure therapy, and cognitive processing therapy are some PTSD treatment options. 

    What is post-traumatic stress disorder (PTSD)?

    PTSD  develops in some people who’ve witnessed or experienced a shocking, scary, or dangerous event. For some people, the thoughts or memories attached to these events can adversely affect their lives long after any real danger has passed. These types of experiences are labeled as “traumatic.”

    It’s normal for people to have temporary difficulty in adjusting and coping with a traumatic event. However, if symptoms persist for weeks, months, or even years after the event, they could be diagnosed with PTSD. 

    PTSD typically can’t be ‘treated’ without help from a medical professional. Counseling or therapy can help minimize symptoms, but depending upon the severity of trauma and the person’s life experiences (and previous traumas), some symptoms may persist after treatment.

    This disorder has been well-known for generations, thanks to doctors’ awareness of battle fatigue or “shell shock” in combat veterans—but you don’t need to have been through war or civil unrest to experience PTSD.

    According to the National Institute on Mental Health, the lead federal agency on research on mental disorders, even a person close to someone who experienced a traumatic event may also develop PTSD, despite not having experienced the traumatic event themselves. 

    PTSD is more common than many people might think. According to the National Center for PTSD, at least six of every 100 people will experience PTSD at some time in their lives.

    Causes and risk factors for post-traumatic stress disorder

    Post-traumatic stress disorder is a natural response to traumatic events, such as car accidents, fires, falls, and deaths, but it can also develop from being involved in natural disasters, such as a hurricane, floods, or earthquakes.

    Some people experience traumatic events and don’t develop PTSD, as several factors play a part in whether a person will develop the disorder. Certain risk factors increase a person’s susceptibility to developing PTSD, whereas protective factors reduce the risk. 

    PTSD risk factors include:

    • Previously experiencing dangerous events and trauma
    • Having a history of mental health or substance use/abuse problems
    • Feeling helplessness or extreme fear
    • Inadequate support system after the traumatic event
    • Feeling guilt, shame, or responsibility for the event or its outcome
    • Experiencing additional stress after the event

    The following image shows other empirically validated risk factors for PTSD:

    Photo source: Posttraumatic Stress Disorder in Adults: Impact, Comorbidity, Risk Factors, and Treatment

    Protective factors that may reduce the risk of developing PTSD include:

    • Extensive network of support (family, friends, counselors, etc.)
    • Participating in a support group after a traumatic event
    • Feeling confident about one’s actions regarding the event
    • Having a coping strategy to deal with the traumatic event
    • Being able to act and respond effectively despite feeling fear

    Post-traumatic stress disorder signs and symptoms

    PTSD symptoms usually begin within a month of a triggering event but may not arise for years after the incident. Symptoms include but aren’t limited to:

    • Avoidance
    • Intrusive memories or uncontrollable thoughts about the event
    • Negative changes in thinking and mood
    • Changes in a person’s physical and emotional reactions
    • Flashbacks to the event that triggered the PTSD
    • Nightmares and intense anxiety
    • Panic attacks
    • Inability to handle the trauma and move on with life
    • Symptoms interfering with daily functioning

    PTSD can lead people to engage in self-destructive behaviors like overdrinking or drug use. It can create rifts in relationships, interfere with a person’s career, or lead to self-harm or suicidal thoughts or actions. That’s why it’s important to recognize the symptoms of PTSD and to seek help.

    To be diagnosed with PTSD, an adult must present with all of the following for at least one month:

    • At least one symptom of re-experiencing the traumatic event
    • At least one symptom of avoidance due to the trauma
    • At least two arousal symptoms and reaction symptoms that are related to the trauma
    • At least two cognition (ability to work and function) and mood symptoms

    Re-experiencing symptoms include having flashbacks that re-live the traumatic event, including symptoms like a racing heart or sweating. Such symptoms also include having recurring memories or dreams related to the event, having distressing thoughts, and experiencing physical signs of stress.

    Thoughts and feelings, words, objects, or situations that are reminders of the event can be triggers.

    Avoidance symptoms include staying away from places, events, or objects that remind of the traumatic experience and avoiding thoughts or feelings related to the trauma. Avoidance symptoms may cause people to change their routines.

    Arousal symptoms are often constant in someone with PTSD. They can lead to feelings of stress and anger and may interfere with parts of daily life, such as sleeping, eating, or concentrating on tasks.

    Arousal and reactivity symptoms include:

    • Being easily startled and feeling tense, on guard, or on edge
    • Having difficulty concentrating
    • Difficulty falling asleep or staying asleep
    • Feeling irritable and having angry or aggressive outbursts
    • Engaging in risky, reckless, or destructive behavior

    Cognition and mood symptoms can make a person feel detached from friends, family, or daily life, like they are observing things rather than experiencing them. That symptom is called derealization or detachment.

    Cognition and mood symptoms include:

    • Trouble remembering essential parts of the traumatic event
    • Feeling negative about oneself or the world
    • Having ongoing negative emotions, such as fear, anger, guilt, or shame
    • Losing interest in enjoyable activities
    • Feeling socially isolated
    • Having difficulty feeling happy, satisfied, or positive

    Derealization isn’t uncommon in people who have PTSD and is, generally speaking, a feeling of unreality on the part of the person experiencing the symptom. The symptom has been aptly described as feeling as if you are in a movie—things don’t feel real. For some, there’s a numbness, a detachment, even a fog that removes the sufferer from daily life. And it’s as dangerous on a construction site as a mad-drunk backhoe operator. 

    The implications of a PTSD-afflicted construction worker being onsite, laboring in a mental fog, or feeling strangely detached because of unresolved trauma while performing dangerous construction tasks are scary. That worker’s life—and the lives of co-workers—could be on the line because of this worker’s untreated illness.

    Derealization episodes can last minutes or even days or months at a time. Symptoms of derealization include:

    • Objects around you feel unreal or distant
    • Familiar places are strange and unfamiliar
    • You feel you’re looking at the world through a fog
    • You’re unable to remember what you are doing

    Why some people develop PTSD and others don’t

    Biological factors and previous life experiences, such as childhood physical, emotional, or sexual abuse, can increase the risk of developing PTSD after a traumatic event. Women are also statistically more likely to develop PTSD than men.

    However, a recent study published in Biological Psychiatry found that the body’s hormone stress response may explain why some people develop post-traumatic stress disorder following trauma exposure and others don’t. “There are considerable differences in the levels of glucocorticoids that individuals release to the bloodstream when stressed,” states Carmen Sandi, one of the study’s corresponding authors. “Low glucocorticoid levels are frequently observed in PTSD patients following trauma exposure and were initially suspected to be a consequence of trauma exposure.”

    Glucocorticoids are steroid hormones produced by the adrenal glands in response to stressful situations. The body has two systems that control hormone output: sympathetic (fight-or-flight) and parasympathetic (rest-and-digest). As you probably guessed, cortisol is released during the fight-or-flight response. Think of the sympathetic nervous system like a gas pedal in a car—hit the pedal, and you trigger the fight-or-flight response, which provides the body with energy to respond to perceived dangers. The parasympathetic nervous system acts like a brake, and until you hit that break—not just release the gas pedal—your body stays in that mode and continues to thrive on cortisol.

    In short, researchers of the study suggest that “there’s a direct implication of low glucocorticoid responsiveness in the development of PTSD symptomatology following exposure to traumatic experiences, i.e., impaired fear extinction.”

    Takeaway message: A blunted corticosteroid response not only predicts but may also contribute causally to core PTSD symptoms. As such, glucocorticoid treatments may benefit patients with diminished glucocorticoid responsiveness.

    When to seek help

    Seeking treatment for PTSD can be a difficult task for some people, but nonetheless important. If you’ve experienced a traumatic event and symptoms persist beyond 6 to 8 weeks after the initial incident, it might be time to speak to your healthcare professional.

    Here are some signs that it might be time to seek help:

    • If you have disturbing thoughts about the event for over a month
    • If those thoughts are severe
    • If you can’t seem to get back on track after the triggering event

    A healthcare professional with experience helping people with PTSD can make an official diagnosis and come up with a treatment plan. Treatment options vary, and not every option will work for everyone; some may also find that a combination of approaches offers the greatest benefit.

    Post-traumatic stress disorder treatment options

    The American Psychological Association (APA) strongly recommends four treatment options for PTSD: 

    1. Cognitive Behavioral Therapy (CBT)

    2. Cognitive Therapy (CT)

    3. Cognitive Processing Therapy (CPT)

    4. Prolonged Exposure Therapy (PET)

    Other treatment options do exist, and some drugs can also be prescribed to treat this disorder. 

    Here’s a breakdown of the four recommended therapy options.

    1. Cognitive behavioral therapy

    CBT focuses on changing patterns or behaviors, feelings, and thoughts that lead to difficulties in functioning. It focuses on how changes in any one domain can improve functioning in the other domains. The idea behind cognitive behavioral therapy is to encourage patients to re-evaluate their thinking patterns and assumptions to identify unhelpful patterns (“distortions”) in their thinking, such as overgeneralizing bad outcomes, negative thinking that diminishes positive thinking, and expectations of catastrophic outcomes, to more balanced and effective thinking patterns. Put simply, CBT helps an individual reconceptualize their understanding of traumatic experiences, their understanding of themselves, and their ability to cope. 

    2. Cognitive processing therapy

    CPT has been an effective treatment for people with PTSD resulting from rape, child abuse, natural disasters, and combat. This therapy helps patients learn how to challenge and change destructive beliefs related to the trauma. It also helps them create a new understanding of the traumatic event, reducing its negative effects.

    3. Cognitive therapy

    CT helps alter pessimistic views and memories of trauma to interrupt the behavioral “and/or” thought process that’s interfering with the person’s daily life. It’s delivered in weekly sessions over a few months.

    4. Prolonged exposure therapy

    PET is a form of behavioral therapy that helps individuals confront their fears. It teaches people to gradually approach their trauma-related memories, feelings, and situations and learn that trauma-related memories and cues are not dangerous and do not need to be avoided. As with most other PTSD therapies, PET typically occurs in weekly sessions over a few months.

    Take the time to heal and get stronger

    Regardless of the severity, anyone who experiences a workplace injury typically takes time off to allow the injury to heal and return to work as normal. For people struggling with PTSD, seeking treatment often isn’t the immediate course of action as it would be with a workplace injury—it typically takes something significant for them to do so.

    If you or someone you know is struggling with post-traumatic stress disorder, don’t let it control your or their life. Pay attention to the signs, and don’t be afraid to seek help.

    The pain of trauma resulting from PTSD can lead people to destructive behaviors like drinking, drugs, or avoiding everyday situations or people, which can cause havoc in their personal and work relationships. It can put them in a fog where they feel like they’re going about their daily life, not living it.

    That ‘haze’ is dangerous for the average person but much more so for construction workers. Construction is dangerous, and lack of awareness and presence can be life-threatening.

    As noted, treatments are effective and widely available—it just takes the right steps to get there. Healing from PTSD might be a long road, but it’s worthwhile. 

    As many ancient philosophers said, it’s important to know yourself. People with untreated PTSD are juggling a sort of psychic (or soulful) duality between their wounded, unhealed soul and their tenacious soul plugging away at life. For those who choose to heal, PTSD treatment will bring together those two halves of the soul to revive a stronger, healthier person.

    In addition, by uniting these contradictory elements of a person’s psyche into a healthy whole, the person will become stronger-willed and more focused by not being driven by negative emotions. They also may come to see themselves as strong, as survivors, or as tenacious and perhaps even courageous. 

    In living life, sometimes context is everything.

  • How CIASP is working towards a zero-suicide construction industry

    How CIASP is working towards a zero-suicide construction industry

    In 2016, the Centers for Disease Control (CDC) released a report showing construction workers had the highest male suicide rate out of any occupational group. It was a sobering statistic that immediately spurred the Construction Financial Management Association (CFMA) to act.

    CFMA soon created the Construction Industry Alliance for Suicide Prevention (CIASP), an organization tasked with shattering the stigma around mental health issues in construction and building a zero-suicide industry. 

    Construction suicide prevention week

    September 9-13 is Construction Suicide Prevention Week, designed to bring awareness and action to the unique challenges faced by the construction industry during September’s National Suicide Prevention Month. 

    To mark this week, we spoke with Sonya Bohmann, executive director of CIASP, about how the organization has been working to tackle mental health issues and prevent suicide in construction. Bohmann shares that tackling prevailing attitudes remains one of their biggest battles eight years after that initial CDC study. 

    “There’s still a really big stigma around mental health; I think that not everyone is ready for the conversation,” she says. “All the things we love about construction—that tough mentality, that pull-yourself-up-by-your-boostraps mindset, that grit, and determination—are also the things that are barriers to accessing help or accessing the conversation. That’s our biggest hurdle, breaking down that stigma.”

    CIASP resources

    The organization raises mental health and suicide awareness in the construction industry and provides resources to reverse existing trends. It empowers individuals and organizations by educating, providing training, and sharing resources.

    One of the resources for individuals is the MindWise Screening, which allows workers to take a free, anonymous test to gain awareness of their mental health, identify areas for concern, and become empowered to seek help. Bohmann stresses that the MindWise tool isn’t a diagnostic tool, nor are the results monitored. Still, it provides an excellent, anonymous way for workers to check in with themselves when they might feel uncomfortable approaching their insurance or EAP.

    CIASP MindWise tool

    CIASP also offers resources like the Needs Analysis Tool, which allows organizations to check in and evaluate their company’s mental health training, awareness, and resources and create a plan to fill any gaps.

    Bohmann says CIASP also plans to launch a Pathway Model program to provide organizations with the tools they need to get started. “We will take what we have currently and partner with others to create a resource that anyone in construction—whether you’re a large, medium, or small company—can build your own mental health and wellness program and be able to start using that to support suicide prevention and mental health and reduce the stigma around this topic.”

    Making strides

    As of 2023, construction still has one of the highest suicide rates across all industries, but CIASP has seen promising signs of improvement. “I think we are making progress, “ Bohmann says. “Before this year, I don’t know that anyone during safety week was talking about mental health. Now it’s been all over social media, and it’s been a big part of what people are doing.”

    In a testament to the importance of CIASP’s work, Bohmann also shared the story of a CIASP board member who was invited to speak about suicide prevention to a construction company in Texas. Shortly after the board member returned from the trip, CIASP received an email from the company, which shared that two of their workers had reached out after the talk. “One went to their supervisor and said, ‘Wow. I think I need some help. Can you connect me with our EAP?’ So, there’s an immediate impact.”

    Safe sharing

    One way to raise awareness about mental health and suicide is to hear from someone who’s been there. Bohmann emphasizes that while sharing your story can be incredibly powerful, it’s essential to do so safely. 

    CIASP offers the following guidance for safely sharing your mental health story:

    • Emphasize the journey: Highlight the before and after the loss or attempt, if possible, and how far you have come in recovery.
    • Avoid glamorizing or sensationalizing: Use compassionate language. The word “commit” is no longer used when speaking about suicide. There has been a shift to less stigmatizing wording such as “died by” or “ended one’s life.”
    • Skip the details about the suicide method: You can tell the same story by taking the listener on your journey, avoiding the activating or graphic details.
    • Be honest and comprehensive: Share your struggles and how you manage your mental health today.

    The world needs you

    Through conversation, awareness, and action, CIASP is making a difference in the lives of those who need it the most. Bohmann explains that the unique contributions of construction workers are what motivate her to continue doing her work. 

    “I loved working in construction. I still love everything about it,” she says emphatically. “Everything that we use—from the roads we drive on to the plumbing or electrical systems we use every day, the houses we live in—all of it is connected to the construction industry. We take it so much for granted, but there are hardworking men and women who really put themselves in dangerous situations every single day and stressful situations that are very hard on our bodies. They continue to do what they do because the world needs them.”

    If you or someone you know is at risk of suicide, call or text 988 24/7 to access trained crisis counselors who can assist you.

  • Preventing musculoskeletal disorders in construction: Key strategies for worker safety

    Preventing musculoskeletal disorders in construction: Key strategies for worker safety

    Musculoskeletal disorders (MSDs) are a common and often debilitating issue affecting a wide range of industries, with construction workers being particularly vulnerable. In the U.S. alone, 30% of all cases involving days away from work are due to MSDs, with the construction industry being in the top five for reported cases. These disorders, including sprains, strains, and carpal tunnel syndrome, cause immense physical pain and lead to reduced productivity and increased absenteeism.

    Common musculoskeletal disorders in the construction industry

    Musculoskeletal disorders are a leading cause of nonfatal injuries in the construction sector, often resulting from repetitive motion, overexertion, and awkward postures. These injuries can affect muscles, tendons, nerves, and joints, leading to various conditions such as sprains, strains, carpal tunnel syndrome, and herniated discs.

    In the construction industry, MSDs account for over 20% of all nonfatal injuries while also having one of the statistically highest rates of self-reported non-fatal injuries compared to the all-industry average of 2,640 per 100,000 workers. However, this is highly variable and dependent on the type of construction job. For instance, specialty trades like plumbing, heating, and air conditioning have a higher frequency of non-fatal injuries.

    According to the CPWR – The Center for Construction Research and Training, these disorders are particularly prevalent due to the physically demanding nature of construction work, with a high incidence of repetitive strain injuries and overexertion​. The most common types of MSDs in construction include:

    Lower back pain

    One of the most common MSDs, lower back pain is often caused by heavy lifting, bending, and twisting motions. Construction workers frequently engage in these activities, making them particularly susceptible to this condition. Chronic back pain can severely impact a worker’s ability to perform tasks and may lead to long-term disability.

    Carpal tunnel syndrome

    This condition involves the compression of the median nerve in the wrist, often resulting from repetitive hand and wrist movements. It is commonly seen in workers who use hand tools extensively, such as electricians and plumbers.

    Tendinitis

    Tendinitis is the inflammation of tendons, often occurring in the shoulders, elbows, and knees. It is frequently caused by repetitive motions and overuse, which are common in construction tasks such as hammering, lifting, and climbing.

    Arthritis

    This condition affects the joints and can be exacerbated by the physical demands of construction work. Repeated stress on joints from activities like kneeling or heavy lifting can increase the risk of developing arthritis.

    Neck Pain (Cervicalgia)

    Prolonged overhead work, such as painting or installing ceiling fixtures, can strain the neck muscles and lead to cervicalgia. This condition is characterized by pain and discomfort in the neck area, often radiating to the shoulders and upper back. 

    Risk factors for musculoskeletal disorders in construction

    MSDs in the construction industry are influenced by various risk factors, often stemming from the job’s physical demands. Understanding these factors is crucial for implementing preventive measures and protecting workers from injury.

    1. Use of hand tools and vibration (hand and wrist)

    • Construction workers frequently use hand tools that can cause significant vibration exposure. This vibration, particularly when using tools like jackhammers and drills, can lead to conditions like hand-arm vibration syndrome and carpal tunnel syndrome. Continuous exposure to these vibrations can cause nerve damage and affect the blood vessels, muscles, and joints in the hands and arms.

    2. Frequent overhead work (shoulders)

    • Tasks that require workers to lift materials or work overhead, such as installing ceiling fixtures or painting, put stress on the shoulders. These actions can lead to tendinitis and rotator cuff injuries due to the repetitive lifting of arms above shoulder height, which strains the shoulder muscles and tendons.

    3. Heavy prolonged carries (neck and upper back)

    • Carrying heavy loads for extended periods can strain the neck and upper back. Workers often find themselves in awkward positions, leading to muscle fatigue and discomfort. The weight and positioning of these loads can exacerbate the risk of musculoskeletal injuries, particularly if the loads are not properly balanced or if posture is compromised.

    4. Twisting, awkward body postures, & unequal lifting (low back)

    • Lifting heavy objects, especially when combined with twisting or awkward postures, significantly increases the risk of lower back injuries. The force required to lift and move heavy items, often compounded by bending or twisting motions, can lead to disc herniation and chronic back pain. Unequal lifting, where the load is unevenly distributed, can also stress the spine more​.

    5. Constant kneeling and bending (hips and knees)

    • Many construction tasks require prolonged kneeling and bending, which can stress the knees and hips. These positions can lead to conditions such as bursitis and knee osteoarthritis. The repetitive nature of these movements, coupled with the hard surfaces often encountered on construction sites, exacerbates the risk of injury.

    6. Repetitive movements and static postures

    • Repetitive movements, such as continuous hammering or screwing, can lead to repetitive strain injuries (RSIs) in various parts of the body, including the hands, wrists, and shoulders. Additionally, static postures, where workers maintain the same position for an extended period, can cause muscle fatigue and discomfort, particularly in the lower back and neck​.

    The problem with musculoskeletal disorders

    The costs associated with these disorders are substantial, including direct costs like medical expenses and compensation claims and indirect costs such as lost productivity and the need for replacement workers. 

    To put this into perspective, nearly half a million workers suffered from new or long-standing work-related MSDs in 2022/23 and, on average, took nine days off to recover. The estimated impact on businesses is a staggering 3.5 million working days lost due to work-related injuries, with the total cost reaching a whopping $45 to $54 billion annually. These costs are not just monetary; they also reflect the human toll, with affected workers experiencing pain, disability, and reduced quality of life.

    Moreover, the presence of musculoskeletal disorders can significantly lower productivity. Workers suffering from these conditions may work at a reduced capacity or may need to take additional time off in the future, leading to delays in project completion and increased costs for employers. Studies show that MSD cases require 38% more lost workdays compared to other injuries, further underscoring the economic impact.

    Put simply, addressing MSDs in the construction industry is crucial for improving worker health and safety, maintaining operational efficiency, and reducing financial losses. Implementing preventive measures, such as ergonomic assessments, proper training, and supportive technologies, can help mitigate these risks and enhance workplace well-being.

    Tips for maintaining musculoskeletal health in construction

    Image courtesy of Hilti

    Proper training in safety

    Workers should receive comprehensive training on safe lifting techniques, proper equipment use, and ergonomic best practices. This includes teaching them to lift with their legs instead of their backs, keeping the load close to the body, and avoiding twisting motions while carrying heavy objects. Such training helps reduce the risk of injuries from improper handling of materials and equipment​.

    Integrate technology and ergonomic solutions

    Advanced technologies, such as exoskeletons, can provide additional support and reduce workers’ physical strain. Ergonomically designed tools and equipment can also minimize the risk of repetitive strain injuries. For instance, using tools that reduce vibration and improve grip can protect workers from conditions like hand-arm vibration syndrome and carpal tunnel syndrome​.

    Identify problems and reduce exposure

    Regular risk assessments and workplace evaluations can help identify potential hazards that may lead to MSDs. Once identified, steps should be taken to minimize exposure to these risks. For example, adjusting the height of workstations, providing proper seating, and ensuring workers have access to tools that minimize awkward postures can significantly reduce the likelihood of injury​.

    Support health and wellness programs

    Encouraging a healthy lifestyle both on and off the job site is crucial. Employers can support this by providing access to wellness programs that include physical fitness, nutrition counseling, and mental health resources. Adequate rest, hydration, and a balanced diet are essential for maintaining energy levels and reducing fatigue, which can contribute to accidents and injuries. Moreover, regular physical activity can strengthen muscles and improve flexibility, further protecting against MSDs​.

    Encourage breaks and movement

    Construction workers should take regular breaks to avoid prolonged static postures, which can lead to muscle fatigue and discomfort. Encouraging workers to stretch and move around during breaks can help alleviate muscle and joint tension, reducing the risk of developing musculoskeletal disorders.

    Bottom line

    While the physical demands of construction are inevitable, some factors can be controlled or reduced to prevent workers from developing serious conditions like lower back pain, carpal tunnel syndrome, and tendinitis.

    Implementing effective safety training, integrating ergonomic solutions, and promoting health and wellness programs are essential strategies for preventing MSDs. By implementing these strategies, construction companies can create a safer work environment, reduce medical costs, and improve their workers’ overall health and productivity. 

    It’s not just about preventing injuries but also fostering a culture of health and safety that prioritizes the well-being of every employee.

  • Fuel up: Top 10 high-protein travel snacks for on-the-go tradespeople

    Fuel up: Top 10 high-protein travel snacks for on-the-go tradespeople

    You’re always on the move, so finding nutritious snacks that keep you energized and full can sometimes be a challenge. Protein-rich snacks such as hard-boiled eggs, nuts, and Greek yogurt are an excellent option for on-the-go snacks, whether you’re traveling between job sites or craving a boost during a long drive. 

    Top 10 portable high-protein snacks

    Hard-boiled eggs

    • Calories: ~78 per egg
    • Protein: ~6g per egg
    • Fat: ~5g
    • Carbs: ~1g

    Hard-boiled eggs are a go-to snack for anyone looking to add more protein to their diet without much fuss. They’re incredibly easy to make in batches, store well, and are great for on-the-go. You can take them with you for a few hours without worrying about refrigeration, making them a convenient option for busy days. With a nice balance of protein and fat, they provide steady energy and help keep hunger at bay. Plus, they’re versatile—you can enjoy them plain or get creative with toppings.

    Our favorite way to eat it: We love sprinkling a little sea salt and pepper on hard-boiled eggs for a simple, tasty snack. For an extra boost of fiber, try pairing them with whole-grain crackers or adding a dash of hot sauce for a bit of a kick!

    Jerky (nitrate-free, all-natural)

    • Calories: ~70-100 per ounce
    • Protein: ~9-11g per ounce
    • Fat: ~1.5-3g
    • Carbs: ~3g

    All-natural jerky is a fantastic savory snack for people who need protein while on the go. It’s lightweight, portable, and doesn’t require refrigeration, making it a great choice for long work days. Choosing nitrate-free and all-natural varieties ensures you’re getting a cleaner, healthier snack. Whether you prefer beef, turkey, or even plant-based jerky, you can find options that are both delicious and packed with protein to help sustain your energy throughout the day.

    Our favorite way to eat it: We enjoy jerky straight from the pack, but it pairs really well with raw veggies like carrots or cucumbers for a balanced snack. This combo gives you some extra crunch and a boost of vitamins to go along with the protein!

    Nuts and seeds

    • Calories: ~160-200 per 1 oz serving
    • Protein: ~5-8g
    • Fat: ~14-18g (healthy fats)
    • Carbs: ~5-6g


    Go nuts! Almonds, sunflower seeds, walnuts—whatever your preference, nuts and seeds are some of the most convenient and nutrient-dense snacks you can find. They’re packed with healthy fats, protein, and fiber, making them a satisfying option that keeps you full and energized. Since they’re non-perishable and lightweight, nuts and seeds are perfect for keeping in your car or lunchbox for quick snacking. Whether you’re on site, on-the-go, or just in need of a quick bite, they’re easy to enjoy anywhere.

    Our favorite way to eat it: We love making our own trail mix by combining different nuts and seeds with dried fruits like cranberries or raisins. It’s a perfect blend of sweet and savory that’s delicious and satisfying.

    Protein bars

    [Backlink to Alex’s article]

    • Calories: Varies by brand, generally ~200-300 per bar
    • Protein: ~15-20g
    • Fat: ~5-12g
    • Carbs: ~20-40g


    Protein bars are one of the most convenient options for high-protein snacking. They’re designed to give you a solid boost of protein along with a balanced mix of carbs and fats, all in one small package. These bars are perfect when you’re pressed for time, whether you’re running to work or just need a quick snack between jobs. To avoid sugar crashes, look for brands that use natural ingredients and have a good balance of macronutrients—something that fuels your body without overloading it with processed sugars.

    Our favorite way to eat it: Protein bars are perfect when you’re running late or need a quick, mid-afternoon energy boost. Toss one in your truck and grab it when you need a satisfying snack to keep you going.

    Cottage cheese or Greek yogurt

    • Calories: ~90-150 per serving
    • Protein: ~10-20g
    • Fat: ~2-10g
    • Carbs: ~5-15g

    Cottage cheese and Greek yogurt are fantastic dairy-based snacks that pack a punch when it comes to protein and calcium. These options are not only creamy and delicious but also versatile, making them great for both sweet and savory pairings. When stashed in a sealed container, they’re easy to enjoy any time of the day, whether for breakfast, a midday snack, or even a light dinner. Both cottage cheese and Greek yogurt are known for their high protein content, which helps keep you satisfied and energized while supporting muscle recovery and bone health.

    Our favorite way to eat it: We love topping cottage cheese or Greek yogurt with honey, nuts, or fresh berries for a delicious, sweet snack. It’s a satisfying treat that feels indulgent while still providing plenty of nutrition!

    Tuna packets

    • Calories: ~70-100 per 2.5 oz packet
    • Protein: ~15-20g
    • Fat: ~0.5-2g
    • Carbs: ~0g

    Tuna packets are a super-convenient, high-protein snack that doesn’t require refrigeration. They’re easy to tear open and eat straight from the pouch, or you can spread the tuna on whole-grain crackers for a bit more crunch. They’re also packed with omega-3 fatty acids, making them a healthy, heart-friendly snack.

    Our favorite way to eat it: Add a little hot sauce or mustard to spice things up, or spread it on crackers for a quick meal.

    String cheese

    • Calories: ~80 per stick
    • Protein: ~6-8g
    • Fat: ~6g
    • Carbs: ~1g

    String cheese is a simple and satisfying snack, loaded with protein and calcium. It’s individually wrapped, making it portable and easy to carry in a lunchbox or cooler. Plus, it has a long shelf life when kept cool, making it perfect for packing along with other snacks.

    Our favorite way to eat it: Enjoy on its own or pair with a handful of nuts for a perfect balance of protein and healthy fats.

    Hummus and veggies

    • Calories: ~70 per 2 tbsp hummus
    • Protein: ~2-3g per serving of hummus
    • Fat: ~5g
    • Carbs: ~4g

    Pre-packaged hummus cups with veggie sticks are a great portable snack that combines plant-based protein with fiber from the veggies. Hummus made from chickpeas is rich in protein and healthy fats, and when paired with carrots, cucumber, or bell peppers, it makes for a balanced and satisfying snack.

    Our favorite way to eat it: Dip your veggies straight into the hummus cup for a crunchy, savory snack that’s both refreshing and filling.

    Edamame

    • Calories: ~120 per 1/2 cup shelled
    • Protein: ~11g
    • Fat: ~5g
    • Carbs: ~9g

    Edamame (young soybeans) is a plant-based protein source that’s also high in fiber, making it a filling and nutritious snack. You can buy them shelled and lightly salted, making them easy to pack in a cooler or lunch bag. They’re also full of vitamins and minerals, including folate and iron.

    Our favorite way to eat it: Enjoy them plain or with a sprinkle of sea salt for a tasty, protein-packed snack that’s easy to pop in your mouth.

    Chickpea snacks (roasted or popped)

    • Calories: ~120-130 per 1 oz serving
    • Protein: ~5-6g
    • Fat: ~3-5g
    • Carbs: ~18-20g (Note: roasted chickpeas have a slightly higher carb content)

    Roasted or popped chickpeas are a crunchy, savory snack that packs a decent amount of plant-based protein and fiber. They’re light and easy to carry, making them a great portable option for a quick energy boost. Plus, they come in a variety of flavors, from sea salt to spicy, to satisfy different cravings while keeping things healthy.

    Our favorite way to eat it: Enjoy a handful straight from the bag for a crunchy, filling snack, or toss them into a trail mix with nuts and seeds for extra variety. 

    Bonus: Roast your own chickpeas with this easy, quick recipe. Season them with your favorite spices!

    The importance of protein

    Protein is one of the most important nutrients for keeping your body strong and healthy, especially on the job site. It does a lot more than just build muscle—protein is a key player in keeping you energized, full, and feeling your best. Here’s why adding more protein to your diet can help fuel your day: 

    • Muscle strength and recovery: If you’re always active or working hard, your muscles need protein to repair and grow. It helps your body recover from physical tasks so you can keep going strong.
    • Energy: Unlike sugary snacks that give you a quick rush and then leave you feeling tired, protein provides steady, long-lasting energy. It keeps you going throughout the day without the crash.
    • Immunity: Protein is a big helper when it comes to your immune system. It helps your body create antibodies, which are like your body’s defense team, keeping you healthy and fighting off illness.
    • Satiety: Protein helps you feel fuller for longer, which means you’re less likely to snack on unhealthy foods. It’s a great way to avoid overeating and stick to a balanced diet.

    Whether you’re working hard, losing steam, or just plain hangry, protein is the fuel that keeps you going!

  • 10 products to help you beat the heat

    10 products to help you beat the heat

    Finding ways to stay cool and avoid heat stress or heat exhaustion is crucial under the smoking sun. Whether it’s a portable fan, a neck air conditioner, or cooling arm sleeves, there are many products to help you beat the heat and stay comfortable on the job. While some can be more costly than others, some products do the trick without breaking the bank.

    If you work outdoors, then you know firsthand how weather can play a role in determining how comfortable you feel while at work. In the blistering heat of summer, it can get unbearably hot, especially when you are clothed in safety gear, work boots, and hard hats. 

    We’ve rounded up some of our favorite items to help you stay cool all day.

    UTHH top 10 products to help you beat the heat on the job

    Chiller Body Cooling Gel Cap Inserts

    Price: $39.95 for 2

    One of the best ways to beat the heat is to keep your head cool underneath that hard hat, and these Chiller Body Cooling Gel Cap Inserts are a great solution for regulating body temperature. Freeze them beforehand, and insert them into your hat or helmet to keep you cool all day long. If you find that they need recharging throughout the day, toss them into your cooler to maximize their cooling effects. 

    With their lightweight design and cooling gel technology, these Cooling Gel Cap Inserts are not only durable, but they also keep you cool all day long. 

    ULINE Deluxe Cooling Vest

    Price: $253.00

    The ultimate in cooling technology, ULINE’s Deluxe Cooling Vest is guaranteed to keep you comfortable all day long. The vest offers up to ten hours of cooling comfort and features four inserts that can be frozen ahead of time. If you need a boost throughout the day, it can also be soaked in water for 2-3 minutes to reactivate the cooling technology. 

    By wearing a cooling vest, you can regulate your core body temperature, which can help prevent heat stress and discomfort. 

    This vest is available in large or X-large sizes, and blue is the standard color available. 

    Saxx DropTemp® All Day Cooling Performance Hoodie

    Price: $45.00

    Another key strategy for keeping cool on the job site is to wear light, breathable layers like this DropTemp All Day Cooling Performance Hoodie from Saxx. Made of lightweight polyester, this hoodie provides UPF 50 protection from the sun’s harmful rays.

    It is also made with Saxx’s DropTemp™ Cooling Technology and is moisture-wicking and odour-resistant. It is available in four stylish colours, including Turbulence Heather, Sea Level Heather, Racer Blue Heather, and Tradewinds Heather, and in sizes from Small to XX-large.

    Layer up with lightweight materials with cooling technology, and you’ll be cool and comfortable all day! 

    Torras COOLiFY Cyber Smart APP Control Neck Air Conditioner

    Price: $387.36 – $456.78 

    The COOLiFY Cyber Smart Neck Air Conditioner from Torras is the ultimate in cooling technology. It features three modes of operation—Fan, Cool, and Heat Therapy, so it can even provide heat relief when needed, in addition to keeping you cool all day long. This remarkable fan not only cools your neck and head area, but with six upper air outlets and two lower air outlets, it can reach your face and all the way down your back, cooling your entire body. With comfort in mind, it also offers an adjustable fit for universal neck comfort. 

    The accompanying app is the first of its kind, offering AI-powered Intelligence to help you maintain your ideal temperature through the Personalized Zone Control. Adjustable levels are available at your fingertips through your phone. 

    The company offers a 30-day effortless return, a 1-year warranty, and lifetime guidance and support for your peace of mind. The product is available in Cascade Black, Natural Titanium, and Stainless Steel.

    Sqwincher Zero – 10 Flavour Qwik Stik Assorted Sugar-Free Electrolyte Powdered Beverage Mix

    Price: $31.99 (50 pack)

    Everyone knows how important it is to drink water throughout the day, especially when working in the heat. But what if you could boost your body’s electrolytes while enjoying a refreshing flavor in your water? 

    Introducing Sqwincher’s Qwik Stik Sugar-Free Electrolyte Powdered Beverage Mix. These powdered electrolyte packs can be tossed in water to give your body a healthy dose of electrolytes, including sodium, potassium, and magnesium, which are all necessary to maintain proper hydration and muscle function. 

    Available in 50 individually wrapped pouches, they’re easy to add to your water bottle throughout the day. The variety pack includes Orange, Mixed Berry, Fruit punch, Lemonade, Lemon-lime, Grape, Watermelon, Lemonade Iced Tea, Cool Citrus, and Strawberry flavors, ensuring a flavor for every taste.

    DeWalt Cordless Jobsite Fan

    Price: $155.82

    Nothing beats the heat like good air circulation, and this Cordless Jobsite Fan from DeWalt is an easy and portable way to keep your job site cool while you work. Compatible with DeWalt’s 20V MAX system of tools, this fan can be operated cordless or corded, depending on your needs. 

    The fan can be mounted high, hung on the wall, or easily stood on the ground, so you can set it up wherever you need more air circulation. It also features variable speed control up to 500 CPM, and its IP54-rated enclosures help protect against dust, other particles, and water. 

    Darn Tough Vermont Coolmax Socks

    Price: $24.00

    Keep your feet cool in those heavy work boots with Coolmax Socks from Darn Tough Vermont. These socks are designed for rough wear and tear and will last a lifetime. With a performance fit, they won’t slip and slide while you’re wearing them, and their True Seamless™ Toe technology prevents bunching and discomfort.

    Made with vegan synthetic Coolmax® yarns, which help keep feet cool and dry all day long, these socks also offer a reinforced footbed and Achilles cushion to increase foot comfort for long days of working on your feet. They are available in sizes M to XL and two different colors: Olive and Gray/Black.

    Chill-Its 6690 Cooling Arm Sleeves

    Price: $20.35

    Stay cool with the multi-functional Chill-Its 6690 Cooling Arm Sleeves. Wear them wet or dry; either way, they keep you cool throughout the day. When they are dry, they help to wick moisture and sweat away from your body, which prevents overheating. Adding water to these arm sleeves provides instant cooling relief for hours.

    The lightweight material also provides UPF 50+ protection against the sun’s harmful rays, and it features reflective accents that help increase visibility in darker areas. The shirts are machine washable, available in sizes M to 2XL, and available in four colors: Black, Hi-Vis Lime, Blue, and Grey.

    ULINE Cooling Towel

    Price: $15

    These colorful Cooling Towels from ULINE provide a simple yet effective way to stay cool during your workday. Made of unique PVA material, they’re soft and comfortable to wipe your face with or wear around your neck when feeling hot. 

    Soak the towel in cold water for 2-5 minutes for up to 4 hours of cooling relief. Wear it under your hat or helmet, wrap it around your neck, or keep it handy to wipe down your face and arms. Measuring 12.25 x 32.5”, these towels are available in three colors: Blue, Grey, or Lime.

    Ergodyne Cooling Skull Cap

    Price: $12.45

    Prevent heat headaches by keeping your head cool throughout the day using the Cooling Skull Cap from Ergodyne. Made of performance knit fabrics, it’s soft, lightweight, and moisture-wicking, keeping your head cool and dry. Similar to Ergodyne’s other cooling products, it offers immediate cooling relief when wet. It also fits snugly under any hat or helmet and doesn’t bunch up or slide around underneath. 

    The skull cap can be worn by itself or under a hard hat; if worn by itself, it also offers UPF 50+ protection against the sun’s rays. It is available in one size and 5 colors: Grey, Black, Blue, Lime, and Orange.

    Bottom line

    When working in the elements, taking proper steps to protect ourselves from overheating and causing heat stress or heat exhaustion is crucial. Drinking water throughout the day, preferably every 15-20 minutes, is one of the most important steps you can take.

    Also, take a minute to rest in the shade when you can and dress accordingly, keeping an eye on heat warnings and the UV Index. Choose your favorite products to beat the heat from our list here, and use them to help you beat the heat this summer!

    Which one are you going out to buy immediately?! Let us know in the comments!

  • Balancing work and life on the road in the skilled trades

    Balancing work and life on the road in the skilled trades

    Many workers, especially those with families, struggle with the personal difficulties of life on the road. Exercise regimens are lost, diets are forgotten, and contact with family becomes less frequent—not to mention increasing stress levels. But road work is part of the job, and the job is part of life.

    It’s easier to deal with the struggles of working out of town for weeks or months at a time if you have a plan. Here are some of our top tips for work-life balance on the road.

    5 tips for achieving work-life balance on the road

    1. Stay on your exercise plan

    Just because you’re on the road doesn’t mean you need to fall off-track with your exercise routine. It’s also a great way to reduce stress. According to a recent ADAA online poll, roughly 14% of people use exercise to cope with stress. 

    2. Focus on sleep

    Most people find it difficult to sleep in a bed that’s not theirs, which means adequate rest goes out the window. But remember, it’s temporary. Investing in portable blackout curtains and a sound machine are great ways to set your sleep environment up for success. Positive self-talk, guided meditations, deep breathing, and other relaxation techniques are also helpful to support sleep.

    Try it out: Headspace for meditation and better sleep

    3. Schedule time to stay in touch with your loved ones

    Scheduling calls with family is an easy way to maintain communication.  Keep the conversations positive, upbeat, and reassuring for your family.

    4. Eat clean

    Finding nutritious food on the road can be challenging. If you know where you’ll be stationed, search out grocery stores, markets, and other places to find whole foods. If possible, request a hotel with a kitchenette. 

    For Annemarie, a construction worker who was frequently on the road, going home on weekends to prepare meals for herself for the upcoming week made sense. It helped her eat nutritiously and gave her comfort from home while out of town.

    5. Remember your why

    Every worker has a different reason for life on the road—remember it. Keeping your why in the back of your head, even during the tough times, helps you push through. And don’t forget to take care of yourself in the process.

  • 14 tips to prevent lower back pain in a physically-demanding career

    14 tips to prevent lower back pain in a physically-demanding career

    About 28% of adults are estimated to experience lower back pain, but this number is even higher in the construction industry. Whether from heavy lifting, repetitive motions, or awkward positions, many
    construction workers experience discomfort and low back pain that can interfere with their lives in and
    out of work. 

    Using a supportive mattress, avoiding morning exercise, and adding insoles to boots are simple solutions
    that can help alleviate back pain.

    Quick Look

    • Statistics suggest that more than 31% of construction workers report experiencing lower back pain
      at some point in their careers.

    • Heavy lifting, repetitive motions, and awkward positions are major contributors to back pain and
      other musculoskeletal conditions in construction workers.

    • Regular stretching, core exercises, eating anti-inflammatory foods, and adding insoles to boots can
      alleviate back pain.

    Low back pain—a common complaint in construction

    According to recent statistics, nearly 31% of construction workers report experiencing lower back pain at some point in their careers. To anyone who’s worked in the field, this comes as no surprise—construction is tough and sometimes requires you to be in awkward positions for extended periods.

    While they may seem harmless at first, these positions put construction workers at higher risk of injury. These positions often put unequal stress on the body, causing our muscles to compensate. With enough repetition, this unequal stress can quickly lead to a sudden injury, causing lower back pain.

    Once the injury occurs, if left untreated, it can develop into a serious problem. 

    No matter the cause, low back pain can make it challenging to do your job or put you out of work altogether. Research finds that about 6 to 10% of workers stop working, switch careers, or change their jobs because of their lower back pain.

    But here’s the thing: low back pain doesn’t have to happen—it’s preventable. Here’s how.

    Rebalance your musculoskeletal system

    The first step is to rebalance your muscles. Musculoskeletal injuries occur in labor jobs because of muscular imbalances developed through work. These imbalances put unequal pressure on the bones and joints and must be addressed to heal the pain.

    However, these imbalances can occur in several parts of your body, making it difficult to treat them without the right approach. 

    Here are some tips to get started.

    1. Increase your flexibility

    Maintaining flexibility is crucial for preventing low back pain but can also help make your job easier. Incorporating daily stretches can help keep your muscles limber and reduce the risk of strains. While it can be tempting to stretch before you start your day, the best time to stretch is in the evening or after your shift. 

    2. Strengthen your core

    A strong core is essential for supporting your spine. Planks, bridges, and back extensions are excellent exercises to build core strength and stability while helping reduce lower back pain by increasing support for your spine during heavy and repetitive lifts. Put simply, the stronger your core, the more your body can handle.

    3. Increase your general strength

    Working on a site requires the use of almost every body part, so it’s a no-brainer to strengthen the main muscles as well. Therefore, creating a strength-training program that targets every muscle group is crucial. 

    Exercises like a shoulder press, kettlebell squats, and seated rows are great exercises that offer benefits beyond just aesthetics and general strength. But be sure to always focus on proper form rather than maxing out your weight; otherwise, you’ll add it to the list of causes of lower back pain.

    4. Release your fascial trigger points

    Trigger points are one of the most ignored causes of lower back pain. Tightness in the body can affect muscle function and wreak havoc on your body. Luckily, techniques like foam rolling can help alleviate muscle tension and relieve lower back pain.

    5. Lift properly

    Proper lifting technique is another overlooked aspect but is highly applicable to construction workers. Taking the time to focus on, as the old saying goes, “lifting with the legs,” can significantly reduce repetitive strain on your spine and offer lower back pain relief. 

    How to lift properly: Bend at your knees and sit your hips back to squat into a safe position. From the ground, make sure to use your legs rather than your back to lift. Also, avoid twisting your back while lifting, as it puts your back at a greater risk of injury.

    Reduce inflammation

    While rebalancing your muscles is key in preventing lower back pain, reducing inflammation in the body is also important. There are many ways to achieve this, but here are the main ones you should focus on.

    6. Eliminate inflammatory foods

    Chronic inflammation is associated with a host of issues, but it’s also a contributing factor to 

    lower back pain. By eliminating inflammatory foods from your diet—refined sugar, industrial seed oils, processed and refined carbohydrates, hydrogenated oils—you can take steps to reduce unnecessary inflammation caused by diet and, therefore, begin to alleviate lower back pain. 

    But you can also double down on this strategy by replacing them with anti-inflammatory foods like berries, cold-water fatty fish, and leafy greens, all of which help fight free radicals and reduce inflammation. 

    7. Quit smoking

    It’s estimated that roughly a third of construction workers use some form of tobacco products. Smoking not only harms your lungs but can also contribute to low back pain. 

    Nicotine restricts blood flow to the discs in your spine, which can lead to degeneration and pain. Therefore, quitting smoking can promote healthier spinal tissues, reducing the risk of low back pain. If you’re a smoker, seeking help to quit can make a drastic difference in your health and ability to work.

    8. Reduce alcohol intake

    Alcohol is another staple for construction workers, but if you’re experiencing chronic pain, it should be on your list of no-nos. Alcohol is dehydrating, and heavy drinking can reduce the amount of water in intervertebral discs that provide cushion to your spine. Excessive drinking can also lead to poor sleep quality, exacerbating any pain-related problems. By reducing your alcohol intake, you can improve hydration, enhance sleep quality, and reduce inflammation, all of which reduce your low back pain.

    9. Reduce mental stress

    Something most construction workers don’t talk about is mental stress—it’s one of the many causes of lower back pain with solid evidence behind it. Studies suggest that low job satisfaction, high job stress, unrealistic job goals, and a lack of control over the work environment lead to musculoskeletal disorders among construction workers. Finding ways to manage and reduce stress can help alleviate lower back pain and improve mental health and well-being. For example, talking to a therapist to help you navigate these problems can help you achieve better mental clarity. If that’s not your jam, spending time outdoors or on activities you love is a great way to reduce mental stress.

    10. Improve your sleep

    There is a bidirectional relationship between sleep and chronic pain—pain can disrupt sleep, and short-term sleep deprivation can reduce pain threshold and increase spontaneous pain. To ensure a good sleep, have a comfortable mattress that supports your spine correctly. 

    Also, try to maintain a consistent sleep schedule and bedtime routine to help you fall asleep more easily. Pillows that support your body, such as placing one under your knees, can also reduce strain on your lower back.

    Tips for lower back pain you may not have heard about

    If you’ve tried some of these tips and haven’t felt relief, don’t fret—there’s more. Here are some pain-relief tips you may not have heard about.

    11. Buy a new mattress

    If you wake up with lower back pain, your mattress might be to blame. An old or unsupportive mattress can cause spinal misalignment during sleep. Most people with lower back pain find that a firmer mattress provides better support and reduces pain. If you notice sagging in your mattress, it might be time to invest in a new one. 

    12. Avoid exercising and stretching first thing in the morning

    While it might seem like a good idea to start your day with exercise or stretching, it can actually increase the risk of a lower back injury. After a night’s sleep, the discs in your spine have absorbed fluid and are more prone to injury. Waiting an hour or two after waking up allows the pressure in your discs to normalize, reducing the risk of herniation. 

    Instead of strenuous exercise first thing in the morning, consider gentle movements like walking or doing light household chores to ease into your day and avoid triggering your lower back pain.

    13. Try insoles in your steel-toe boots

    Standing and walking in steel-toe boots all day can take a toll on your lower back. Adding cushioned insoles to your boots can help reduce the impact on your spine, providing lower back support and pain relief for those who spend long hours on their feet. This simple adjustment can make a huge difference.

    14. Use a back belt for support

    Finally, using a back belt is an underrated way to provide extra support for your lower back. This is especially true when your job requires lifting heavy objects. A back belt helps maintain proper posture and reduces strain by stabilizing your spine. But wear it only during work; it’s a tool to aid your back, not a permanent solution.

    Reducing the risk of lower back injuries

    Lower back pain is a significant concern for construction workers, but it musn’t be a daily struggle. By understanding the causes of lower back pain and taking proactive steps to prevent it, you can keep your lower back healthy and pain-free. 

    There are many ways to alleviate and prevent low back pain, from rebalancing your physical body with flexibility, strength, and proper lifting techniques to reducing inflammation through diet and stress management.

    Whatever you do, just don’t let it sit.

    The longer you ignore your lower back pain, the more likely it will develop into a chronic issue and sideline you from being able to work. If you’re still unsure what to do, consider talking to your doctor or a physiotherapist specializing in lower back pain.