Construction Suicide Prevention Week is being held this year from September 9-13, 2024. This is a crucial event for an industry that is facing alarming mental health challenges. With suicide rates in construction among the highest of any profession, this week offers a vital opportunity to address the issue head-on.
The Centers for Disease Control and Prevention states that in 2016, the suicide rate for men working in the construction industry was 49.4/100,00, almost twice the total suicide rate for civilian working men. It is also four times the national average, making construction the industry with the most deaths by suicide. With such alarming statistics, something must be done to better support workers in this industry.
Under The Hard Hat has proudly partnered with The Construction Industry Alliance for Suicide Prevention (CIASP) to help create awareness about the mental health challenges construction workers face and how to provide the necessary support. CIASP was founded in 2018 as a response to the drastic need for mental health support among construction workers, and their primary goal is to create awareness about suicide and provide tools and support for workers who may be struggling.
The pressures of construction work are immense—long hours, physical demands, job insecurity, and a tough culture that often discourages seeking help. These factors create a perfect storm, leaving many workers feeling isolated and overwhelmed. It’s a silent crisis that can no longer be ignored.
Construction Suicide Prevention Week aims to break the silence. The week is organized by key industry groups and focuses on raising awareness, offering support, and promoting mental health resources. Training sessions, toolbox talks, and open conversations are planned to equip workers and employers with the tools to recognize warning signs and take action.
Companies are encouraged to integrate mental health discussions into daily routines, ensuring workers know they’re not alone. Resources like hotlines, counseling services, and peer support networks will be highlighted throughout the week.
The goal is clear: to prioritize mental health in construction, year-round, not just during this week. By coming together, the industry can help prevent tragic losses and ensure every worker feels valued and supported.
As Construction Suicide Prevention Week approaches, there’s no better time to start the conversation and make a lasting difference.
With record-high temperatures in recent years in the U.S., federal officials are working to keep workers cooler and safer. The U.S. Occupational Safety and Health Administration (OSHA) is soliciting comments from the public on its proposed new heat safety regulations. The new National Emphasis Program (NEP) is meant to protect workers from heat-related injuries and illnesses by mandating that certain conditions be maintained for workers, including access to shade, water breaks, and other measures to protect them from heat-related illnesses.
However, some are questioning the new rule’s practicality. The rule includes regulations regarding indoor and outdoor work temperatures, specific to workers who wear protective clothing and those who don’t. For example, asbestos abatement workers who wear protective body suits and respirators while removing asbestos in hot conditions.
The proposed regulation mandates, among other things, that indoor workplaces must be cooled to below 87 degrees Fahrenheit when employees are present. If feasible, the indoor work area must also be cooled to 82 degrees in places where workers wear protective clothing or work in high-radiant areas.
The proposed rule is part of a package of more stringent heat safety regulations that OSHA is developing. This includes a rulemaking process to develop a workplace heat standard. OSHA is seeking public input on the rules before their final adoption.
The NEP will include worksite inspections, communication with companies on the new rules, and support for companies in complying with them. Under the proposed rule, OSHA will inspect worksites on days when the heat index is expected to be 80 degrees or higher.
OSHA is working to lower workers’ exposure to heat-related hazards that result in illness, injury, or death. OSHA officials could inspect a work site for heat stress conditions under certain conditions, such as when an employee injury occurs and the heat index is above 80 degrees onsite, if an employee complains about heat-stressing conditions, and in pre-planned inspections that investigate a combination of conditions which could result in heat-related injuries or death.
With the proposed new rule, OSHA is scrutinizing more than 70 high-risk industries, including construction and agriculture. The NEP requires a company’s Certified Safety and Health Officer (CSHO) to review documents and inspect for heat illness-related compliance procedures. Companies must be prepared to do the following:
Supply OSHA 300 Logs and 301 Incident reports (if required by that industry)
Interview workers for conditions that may indicate heat-related illnesses
Determine if the employer has a heat illness and injury program
OSHA has programs that will help employers comply with the new rules, including its Heat Safety Tool. The tool provides safety information that’s accessible on mobile phones and enables workers to calculate the heat index on their worksite while displaying a risk level for that heat index. From there, the app provides protective measures to maintain workers’ safety, like reminders to schedule rest breaks, keep employees hydrated, plan for an emergency related to the heat, and more.
To submit comments, please follow these instructions:
You may submit comments and attachments, identified by Docket No. OSHA–2021–0009, electronically at http://www.regulations.gov, which is the Federal e-Rulemaking Portal. Follow the instructions online for making electronic submissions. After accessing ‘‘all documents and comments’’ in the docket (Docket No. OSHA–2021–0009), check the “proposed rule” box in the column headed “Document Type,” find the document posted on the date of publication of this document, and click the “Comment Now” link. When uploading multiple attachments to regulations.gov, please number all of your attachments because regulations.gov will not automatically number the attachments.
If you spend your days working on open-air job sites, you may think that the last thing you need is more time outside. But being outside isn’t the same thing as enjoying the great outdoors. Hiking lets you get out into nature while also helping your mind, your heart health, your waistline, and your mood.
Quick look
Hiking can reduce stress and anxiety while boosting optimism.
Hiking also has physical benefits, including improved heart health, greater lower-body strength, and burning up to 760 calories an hour.
The endorphins released by hiking can act as a painkiller and mood-booster.
4 ways hiking can help your mind and body
After a long week, it’s tempting to sit down, put your feet up, and fall into a TV coma. But when Monday morning rolls around, it doesn’t feel like you really did anything. The weekend flew by, and you have nothing to show for it.
Hiking is much more than yet another item to add to your “should” list; it’s a low-cost, high-reward way to reduce stress, improve health, and squeeze the most out of your time off.
1. Hiking reduces stress
Many people are chronically stressed and don’t even know it—and when your day job is all about long hours in a high-pressure environment (and often less-than-ideal work conditions), you’re almost shoo-in for a stress-filled basket case. And because stress shows up differently for everyone, you might not feel stressed, but you could be.
Here’s the fix: research shows that hiking can reduce stress levels, improve mood and mental well-being, and help you feel more optimistic.
One study showed that people who walked in a forest had fewer ruminating negative thoughts and less activity in the part of the brain linked to mental illnesses. People who walked beside a highway, however, didn’t have the same benefits.
2. Hiking boosts heart health
Roughly 5.3 million premature deaths each year are linked to physically inactive lifestyles. According to data from the American Heart Association, 1 in 25 construction workers have been diagnosed with cardiovascular disease. It doesn’t stop there—1 in 4 are obese, 1 in 25 have diabetes, and nearly 50% don’t get enough exercise.
It’s crucial to keep your body active and your heart healthy, and hiking can help you do both.
A good hike gets your heart rate up and improves your heart health, which is an important step toward reducing your risk of heart attacks and strokes. The World Health Organization recommends that adults get at least 150 minutes of moderate-intensity activity each week or 75 minutes of vigorous-intensity activity. Hiking once or twice a week is a great way to meet this requirement while also enjoying the sunshine, great views, and, hopefully, great company.
3. Hiking helps you lose weight
Stress, poor diet, and a lack of physical activity all contribute to the high rate of obesity in the construction industry. While we don’t condone body-shaming of any sort, there’s no arguing that obesity isn’t healthy. Your health is affected by many factors, and while being thin doesn’t necessarily mean being healthy, carrying extra pounds puts a lot of extra strain on your body.
Carrying just 10 extra pounds puts an additional 30 to 40 pounds of force on your knees with each step, in addition to the extra strain on your organs. Being overweight can also affect your mental health.
Studies have also shown an interesting connection between depression and obesity: People with obesity have a 55% higher risk of developing depression over time, while those who are depressed have a 58% higher risk of becoming obese. Getting down to a healthy weight can interrupt this feedback loop.
While diet is important in maintaining a healthy weight, physical activity is another big piece of the puzzle. Spending hours running on a treadmill or sweating through a HIIT class might not be your thing, but hiking can build endurance, burn calories, and strengthen the biggest muscles in your body.
A 210-lb person hiking at a mild 1-5% grade for an hour can burn around 500 calories. If you choose a steeper hike with a 6-15% grade, you’ll burn 760 calories an hour.
Whether you want to get down to a healthier weight or prevent the number on the scale from creeping steadily upward, hiking is the gift that just keeps on giving.
4. Hiking makes you feel good
Hiking helps your body release endorphins, which can help you feel happier, more optimistic, and more energetic. These chemicals can also reduce the feeling of pain in a similar way to Tylenol and can even have some of the same effects as morphine but without the risk of addiction or dependency.
Even just being immersed in natural environments like those found on hiking trails has been shown to help you feel good. Research shows that simply spending time in nature can decrease your blood pressure, relax your nervous system, and strengthen your immune system.
How to get started
Taking advantage of all the benefits hiking offers requires little more than a good pair of shoes and a few inexpensive supplies.
Find a hike
Apps like AllTrails are a great tool for finding routes near you. Each hike has information about distance, estimated time, and difficulty level. You can also read tips and reviews and see pictures posted by other hikers. We recommend starting with a short, easy hike to see how it goes.
Keep equipment simple
To get started hiking, you don’t need a fancy backpack, high-tech gadgets, or a wardrobe full of North Face gear. This list of 10 basic things is enough to get started.
Comfortable shoes
Sunhat, sunscreen, and/or sun-protective clothing
Extra clothing (it typically gets colder the higher you hike, and it’s not unusual to find snow at the top of some hikes in the middle of summer!)
Plenty of water (more than you’d think you’ll need, especially if it’s hot out)
Snacks (trail mix, granola bars, sandwiches, or protein bars are great easy options)
Comfortable shoes
Basic first-aid kit
Headlamp
Knife
Bring a friend
Hiking with a buddy is not only safer, but it also means you get to blend a fun hangout with a healthy activity. Human beings are social animals, and there are tons of benefits to spending time with other people. If you don’t know anyone who likes hiking, many cities have local hiking groups to join, which can also help you meet new people.
Take precautions
Remember to hike safely. Bring bear spray if bears are in your area, and research any other high-risk animals on hiking routes in your area, like cougars, wolves, snakes, and even skunks. Make sure you know how to look out for, retreat from, or defend yourself from these encounters.
Always let someone know where you’ll be hiking and when you expect to be back, and download a copy of the trail map so you can access directions offline if you get caught without cell service (the AllTrails app automatically does this).
Wellbeing, one step at a time
Lowering your stress levels can lead to a difference you can feel. By helping your body release stress through hiking, you’ll sleep better, give your muscles a chance to relax, and feel happier—all of which will give you energy and motivation to take on the week ahead.
Finally, remember that you define what hiking is to you. You don’t have to be scaling mountains or heading out on weeks-long expeditions across the Andes (unless that’s what you’re into!). You’re far more likely to continue hiking (and reaping the benefits of doing so) if you actually like doing it. So pack some awesome snacks, choose a route that appeals to you, and take a hike—literally.
Salt has long been vilified as a leading cause of high blood pressure and heart disease, but recent research suggests that the truth is more nuanced. Whether you want to improve your overall health, optimize athletic performance, or understand dietary needs, a balanced perspective on salt is essential.
Quick look
The salt scare began with a study from the 1960s that linked excessive sodium intake to high blood pressure and heart disease.
Current scientific evidence does not support common myths about salt, including that it causes high blood pressure and dehydration.
Including the right amount of salt in your diet is essential for maintaining hydration, performance, and overall health.
Poor diet and lifestyle choices, rather than salt itself, are the primary causes of sodium-related health issues.
The salt scare
For a long time, people believed salt was the enemy—and realistically, most people still do. The fear of salt began in the 1960s with a study by Lewis Dahl, who proposed that excessive sodium intake could lead to high blood pressure and heart disease.
Dahl’s study involved giving participants high doses of sodium (over 150 times the recommended daily amount), which increased blood pressure and overall blood volume. This research led to numerous myths that have become widespread, causing fear and confusion about salt consumption.
While there’s more to the salt story, the important point to remember is that the intake levels used in this study are far from the reality of most people. Recent studies have shown that moderate salt intake is not harmful but can be beneficial for health. Understanding these myths and their truths can help you make informed decisions about your diet.
6 myths about salt, debunked
1. Salt and sodium are the same
Many people believe that salt and sodium are interchangeable terms and are the same compound.
Truth: Salt and sodium are not the same. Salt, or sodium chloride, comprises 40% sodium and 60% chloride. Sodium, the mineral found in salt, is essential for maintaining fluid balance and nerve function. Not all sodium comes from salt; it can also be found in processed foods, vegetables, and dairy products. Put simply, salt contains sodium, but sodium is not salt. The body requires sodium to function optimally, but too much can be problematic.
Here’s an easy way to remember it:
Sodium: What’s naturally found in food (mainly processed foods)
Salt: What we put on our food
2. Salt causes high blood pressure
It’s commonly thought that consuming salt directly causes high blood pressure.
Truth: While excessive salt intake can raise blood pressure in some individuals, particularly those with salt sensitivity or hypertension, it does not affect everyone equally. Studies have shown that moderate salt consumption—around 2,300 milligrams per day for adults—is safe for most people. Factors such as diet, physical activity, and genetics play more significant roles in blood pressure regulation than salt alone.
3. Salt is dehydrating
There’s a widespread belief that salt dehydrates the body by pulling water out of cells.
Truth: Dehydration is a condition caused by net water loss—consuming salt does not cause dehydration. Salt helps regulate the body’s fluid balance by attracting water. When you consume high salt levels at one time, the thirst sensation kicks in because your body recognizes your blood sodium levels are rising, and water helps balance that out.
Sodium is a crucial electrolyte that aids in hydration by helping the body retain necessary fluids. Proper hydration requires a balance of sodium and other electrolytes, making salt an essential component of a healthy diet.
4. Salt is bad for your heart
Most people understand that salt is universally bad for heart health and leads to heart attacks.
Truth: Research indicates that both very low and very high sodium intakes can be linked to adverse health effects on the heart. This is backed by a study that found that people who eat less than the recommended amount of sodium have a 19% higher risk of dangerous heart-related events than those who consume 4-6 grams of sodium per day. Moderate salt intake, in line with dietary guidelines, supports heart health for most people when combined with a balanced diet and healthy lifestyle.
5. Himalayan salt is healthier
Many believe that Himalayan salt is significantly healthier than regular table salt.
Truth: Himalayan salt contains trace minerals such as magnesium and potassium, but these minerals are present in minimal amounts that do not offer major health benefits. Nutritionally, Himalayan salt and regular table salt are similar. The choice between them should be based on personal preference rather than perceived health advantages.
If you want to maximize your salt benefits, Redmond Real Salt is our go-to pick.
6. Salt can’t be part of a healthy diet
Some people think salt has no place in a healthy diet and should be avoided entirely.
Truth: Salt is an essential nutrient required for various bodily functions, including nerve transmission, muscle function, and fluid balance. Eliminating salt from your diet can lead to deficiencies and serious health problems.
The truth about consuming salt
Understanding the importance of salt in our diet is crucial for maintaining good health. The misconception that salt is the main culprit behind sodium-related conditions, such as high blood pressure and heart disease, overlooks the bigger picture. Poor dietary habits and lack of movement contribute more to these health issues.
The standard American diet is often filled with processed foods, a major source of harmful chemicals and nutrients. The National Heart, Lung, and Blood Institute recommends that individuals consume a balanced diet like the DASH diet, rich in whole foods, veggies, and fruits, to reduce the symptoms of high blood pressure.
People who are also more active are less likely to suffer from sodium-related conditions, regardless of their salt intake. However, the majority of North American adults don’t get enough movement, averaging around 3,000 to 4,000 steps a day, or roughly 1.5 to 2 miles. A step count below 5000 is still considered sedentary but is enough to start seeing mild benefits. The recommended amount for an active adult is around 7500 to 10,000 steps per day.
Put simply, reducing the amount of processed and refined foods you eat limits excess sodium intake. By focusing on cooking your own meals and consuming foods in their purest form, you control how much salt goes into your food. Also, consider investing in a pedometer or smartwatch with a step counter to track your movement.
The importance of a healthy salt intake
Maintaining a healthy salt intake is crucial for various bodily functions. The recommended daily sodium intake for adults is around 2,300 milligrams, but athletes, individuals who sweat excessively (especially if you’re working in the heat), and those on low-sodium diets may require more.
Insufficient salt intake can lead to deficiencies, causing symptoms like dizziness, fatigue, and muscle cramps. A balanced approach, incorporating moderate salt consumption, supports hydration, energy levels, and metabolic health.
Bottom line
Salt has been unfairly demonized for decades due to misconceptions and outdated research. While excessive consumption can be harmful, moderate salt intake is essential for maintaining hydration, nerve function, and overall health. The key is to balance salt consumption with a healthy lifestyle and diet rich in whole foods. Rather than fearing salt, it’s important to understand its role in the body and make informed dietary choices.
The Big Apple has become the ‘Big Chill’ for construction workers caught up in drug addiction. Overdose deaths in New York in the construction sector have soared to unheard-of levels, and officials are taking action to stop the epidemic.
NYC construction workers lead occupational groups in overdose deaths
In late October 2023, following shocking survey results, New York City officials announced a plan to connect with construction workers to reduce drug overdose deaths.
New York’s Health and Buildings departments have implemented two methods to reduce OD-related deaths:
Informing the city’s construction sector about the dangers associated with substance abuse.
Providing construction workers with resources to prevent fatal overdoses.
Staff from both departments are visiting construction sites to talk about substance abuse and the dangers of street drugs.
According to data from the New York City Health Department, at least 269 construction workers died of an overdose in 2020—the most of any occupation considered in the analysis.
A separate 2018 analysis done by the Centers for Disease Control (CDC) came to similar conclusions: “Construction occupations had the highest proportional mortality rates for drug overdose deaths and for both heroin-related and prescription opioid-related deaths.”
Overdoses by the numbers
About 15% of US construction workers have a substance abuse disorder compared to 8.6% of the general population.
2% have an alcohol use disorder compared to 7.5% nationally
16.5% of construction workers report heavy alcohol consumption within the previous month
11.6% of construction workers reported illicit drug use within the previous month
14.3% of construction workers were diagnosed with a substance use disorder in the past year
2.3% have a marijuana use disorder
About 1.3% of construction workers have an opioid use disorder, almost twice the national average. And nearly 3 out of 4 injured construction workers were prescribed a narcotic for pain relief in 2016.
Opioids account for nearly 20% of the total spending on prescription drugs in the construction industry—higher than any other industry, according to a report published by CNA Financial.
But the statistics don’t improve from here.
Construction workers are seven times more likely to die of an opioid overdose than workers in any other industry
Construction workers have the highest percentage of heroin-related overdose deaths
Construction workers represent roughly 25% of fatal opioid overdoses among workers in all industries
Changing construction culture
NYC politicians prompted publicity on drug overdoses in the industry, but it points to a larger issue in construction: a culture that celebrates hard work and a good work ethic but also where substance abuse (drugs, tobacco, alcohol) runs rampant.
A November 2020 study published in Drug Alcohol Review stated that one in six construction workers reported workmates being visibly affected by alcohol on the job. Prevalence for risky drinking in construction was higher than the national average, especially for workers 25 and under and for middle-aged workers 45 to 54.
The solution: Tailoring educational programs to at-risk age demographics can help increase awareness of risks to workplace safety. But it’s also on companies to adopt workplace norms that inhibit the social acceptability of risky behavior on the job.
Drug testing employees is a common practice in many companies to ensure employee safety. Instituting a drug testing policy could not only save a company from potential lawsuits resulting from workplace injuries, but it could also save lives.
An article published in OHS Online on drug testing in the workplace backs its implementation. A survey of companies with high workers’ compensation incidence rates reported a drop in those rates from 14% to 6% following the implementation of drug testing programs.
Getting rid of the stigma associated with mental health and addiction can also go a long way to improving outcomes for construction workers. But all of this must be done alongside enforcing “no alcohol and drugs” in the workplace.
Signs of drug or alcohol abuse in workers are generally not obvious. Whether you’re a CEO or someone at the bottom of the chain, know the signs—it could save a life.
Most construction workers don’t know that exposure to loud, jarring noises isn’t the only way to damage their hearing. Exposure to ototoxic chemicals like solvents and heavy metals through inhalation, skin absorption, or ingestion can also lead to auditory damage. Once in the bloodstream, they invade the auditory pathway and cause damage, resulting in tinnitus and hearing loss.
Quick look
Ototoxic chemicals like arsenic and butanol damage the auditory nerves and structures of the inner ear
Chronic exposure to chemicals can cause permanent damage to hearing or hearing-related issues like tinnitus
Some research shows a link between marijuana use and tinnitus
Job-related environmental factors and lifestyle choices contribute to hearing loss
What are ototoxic chemicals?
When inhaled, ingested, or absorbed through the skin, ototoxic chemicals damage the inner ear and auditory nerves, which can lead to tinnitus (a constant ringing, clanging, or hissing in the ears) and hearing loss.
There are more than 100 potentially ototoxic chemicals, but the three main types include:
Solvents like butanol, carbon disulfide, and ethanol
Heavy metals like arsenic, lead, and manganese
Asphyxiants like acrylonitrile, carbon monoxide, and hydrogen cyanide
Some medications, such as quinine and salicylic acids (including aspirin), can also be ototoxic substances, as is tobacco smoke. There’s no clear answer about marijuana smoke, but some research has linked it to tinnitus.
Generally, ototoxic substances are absorbed through the skin, but inhalation and ingestion can also occur. Because these substances adversely affect hearing, they can also alter a person’s sense of balance.
Impact of ototoxic chemicals on hearing
There are several ways ototoxicity can damage a worker’s hearing. These toxic substances themselves are known to cause certain kinds of permanent damage to the auditory system. Still, their damaging effects can be compounded when the worker also labors in an environment with constant loud noises.
Some of the most common auditory effects of chemical exposure include:
Tinnitus: A condition characterized by constant ringing, buzzing, or other sounds without an external source (other people can’t hear it)
High-frequency hearing loss: The loss of ability to hear sounds in higher pitches
Sensorineural hearing loss: Permanent hearing impairment due to damage of hair cells within the inner ear, the vestibulocochlear nerve, or the brain’s central processing centers
Cochlear damage: Ototoxic chemicals can damage delicate structures of the inner eat, especially the cochlea
Marijuana use and tinnitus
Some research has found a link between marijuana smoke and hearing issues, suggesting that it may be an ototoxic substance. And because marijuana use is high in the construction industry, proper education of construction workers is critical.
While about 10–25% of American adults sometimes experience tinnitus, some experts suggest that up to 10% have chronic tinnitus.
Protecting your hearing from the assaults of loud noises should be a given, but curbing smoking of any kind is another way to avoid auditory damage.
Job-related and lifestyle risk factors
Exposure to ototoxic substances is common in many industries, including manufacturing, construction, mining, agriculture, and the utility sector. But workers in the printing, firefighting, and painting trades are the most heavily affected by exposure.
Workers exposed to a combination of ototoxic substances, such as solvent fumes and exhaust from a machine or vehicle, or exposed to a combination of the ototoxic substance and loud noises, are at an increased risk of hearing loss. These environmental irritants affect hearing, and the effect is compounded when more than one irritant is present simultaneously.
Work activities that commonly combine noise and ototoxic substances include:
Painting
Printing
Boat building
Construction
Furniture making
Fueling vehicles and aircraft
Manufacturing
Degreasing
Firefighting
Firing weapons
Avoiding exposure to loud noises and ototoxic chemicals can help limit auditory damage, but that may be easier said than done in some industries. Proper personal protective equipment (PPE) and safety procedures become imperative in that case. For example, painters who work around solvents can reduce their risk by using proper ventilation, being diligent about personal hygiene at work, wearing appropriate PPE like gloves, masks, and hearing protection, and avoiding smoking (and second-hand smoke).
Reducing harmful chemical exposure
Reducing chemical exposure isn’t always as easy as avoiding it altogether. Ototoxic chemicals are a big part of some industries, but workers can educate themselves on minimizing risk.
Some of the easiest ways to limit chemical exposure include:
Learn about what chemicals you’re dealing with
Lower noise volumes or create mufflers
Use proper ventilation
Substitute for less harmful chemicals whenever possible
Have your hearing checked regularly
Workers regularly exposed to ototoxic substances should, when possible:
Reduce noise exposure to 80 dB or below
Undergo a hearing test at least annually
Be aware of ototoxic substances on their job site
Use appropriate PPE
Substituting a non-ototoxic substance for a harmful one is recommended for workers who regularly come into close contact with such chemicals. Isolating harmful fumes through an exhaust pipe or proper ventilation is also recommended. Workers should always use personal protective equipment to prevent skin and respiratory absorption.
Drugs/foods that can worsen hearing loss
Noise and chemicals are two biggies that contribute to hearing loss, but drugs and certain foods can, too—and many of them are things construction workers commonly consume. While some appear as seemingly benign foods, like coffee and beer, they can worsen hearing loss if it’s already begun.
These foods, chemicals, and drugs all affect the auditory pathways, so it’s important to be cognizant of what you’re putting in your body, especially if you’re already dealing with hearing impairment of any degree.
If you struggle with hearing, here are some consumables to avoid or limit:
Alcohol: Damages hair cells in the ear that translate sound into nerve impulses for hearing, leading to permanent hearing loss
Caffeine: Caffeine can cause temporary hearing loss or worsen existing hearing loss
Nicotine: Nicotine can cause tinnitus, dizziness, and vertigo by changing or damaging cochlear hair cells, reducing oxygen circulation, and altering blood supply
Opioids: Codeine, heroin, hydrocodone, morphine, and other opioids may impair auditory neuromodulation and cause hearing loss
Symptoms of ototoxicity
Ototoxic chemicals can damage the structures of the inner ear, leading to hearing and balance problems. Some problems, like tinnitus, can develop slowly and take years to notice, while others are more noticeable and problematic.
Symptoms of ototoxicity can vary among individuals. Damage to the hearing organs can range from mild to severe hearing loss and may include tinnitus. If the organs controlling balance are damaged, symptoms can range from dizziness and nausea to imbalance and blurry vision. These symptoms may be temporary or permanent.
The most common symptoms of ototoxicity include:
Hearing loss: This can be mild or severe, or even total hearing loss. It can be bilateral, affecting both ears and may go unnoticed until it affects a person’s ability to understand speech.
Tinnitus: Also known as ringing in the ears, this is usually the first sign of ototoxicity.
Balance problems: Can range from mild to severe and may include feeling dizzy or lightheaded, unsteady, or having trouble walking.
Other symptoms: These may include a feeling of fullness in the ear, headache, and blurry vision (oscillopsia), which is when your vision bounces or blurs when you move your head.
Keep hearing safe from ototoxins
To prevent ototoxic chemical-related hearing damage, use a mix of occupational safety measures, such as PPE, and frequent monitoring of hearing health. An audiometric test, also known as a hearing test, measures the ability to hear sounds and can help determine the cause of hearing loss. Workers should be tested at least annually, if not twice a year.
Here are six ways to protect yourself from hearing loss:
Use Personal Protective Equipment (PPE): Wear PPE ear protection, such as earmuffs or earplugs, to lower exposure to loud noises, and use chemical-resistant gloves to reduce exposure to ototoxic substances.
Control noise: Reduce noise levels through soundproofing.
Install ventilating systems: Ensure proper ventilation where ototoxic chemicals are present to disperse airborne chemicals and lower inhalation.
Practice good hygiene: Employers must promote good hygiene, like regular handwashing, to lower contact with ototoxic substances. Workers should avoid touching their faces and mouths while they are working.
Get your hearing tested regularly: Workers exposed to ototoxic substances should have regular audiometric testing to help detect changes in hearing early.
Enroll in safety training: Workers should be trained on the hazards of ototoxic substances to educate them on where exposure happens and how to reduce their risk.
Don’t fault yourself, protect yourself
If you’ve developed work-related hearing issues, it’s easy to blame yourself. But kicking yourself over something that’s already happened is counterproductive—focus on what you can do to prevent further damage to your hearing.
Working in the skilled trades can be a tough job that comes with its own set of risks, but protecting yourself from any risk is about educating yourself on where they are and what you can do to prevent them and protect your health.
Due to the nature of many occupations, hearing damage happens on the job. Orchestral musicians, as do the farmers who work around heavy machinery, develop hearing loss due to the nature of their work. Put simply, protecting your hearing comes down to knowing the risks and mitigating them through education, proper PPE, and regular hearing tests.
“You are what you eat” isn’t just a cliche—it holds profound truth, particularly in construction. Your dietary decisions and gut health directly influence your mental health and well-being through the intricate network known as the gut-brain axis. Getting more sunlight, cleaning up your diet, and avoiding excessive alcohol and tobacco are simple ways to improve gut and mental health.
Quick look
Mental health in construction is a critical issue, with high suicide rates and stress levels.
Understanding the gut-brain axis can be vital for your health; it governs communication between the gut and brain, impacting mental well-being.
The enteric nervous system (ENS) and vagus nerve play crucial roles in this axis, influencing digestion, mood, and stress responses.
Serotonin is produced mainly in the gut and is crucial for mental health—and it’s largely affected by diet.
Maintaining a healthy gut microbiome through diet, supplements, and lifestyle choices can positively impact mental well-being.
Mental health in the construction industry
Mental health is a pressing issue in the construction industry, often intensified by the pressure to appear tough and handle problems alone.
Data from the Centers for Disease Control and Prevention in the U.S. show alarmingly high suicide rates among male workers at 65.6 per 100,000 people and female workers at 25.3 per 100,000 people.
While research on the relationship between occupation and suicide rates in Canada isn’t conclusive, the construction site’s environment, marked by dangerous conditions and irregular schedules, contributes to heightened stress levels and mental health challenges. Understanding the gut-brain axis, which governs communication between the gut and the brain, can show how your day-to-day diet and lifestyle choices can influence your mental health.
The gut-brain axis
Just as the construction site relies on effective communication between its team members to ensure a project’s success, your gut communicates extensively with your brain physically and biochemically through what’s known as the gut-brain axis.
Enteric nervous system (ENS)
If you’ve ever had a “gut feeling,” you’re tapping into signals from your enteric nervous system (ENS), often called the “second brain.”
This network of neurons runs through your digestive system, from the throat to the stomach, intestines, pancreas, and gallbladder. The ENS is part of the autonomic nervous system, collaborating with the sympathetic (“fight or flight”) and parasympathetic (“rest and digest”) branches to control unconscious behaviors like heart rate, digestion, and breathing.
Within the ENS, sensory neurons monitor various factors, such as the tension in your gut walls, the chemicals in your stomach and intestines, and hormone levels in your bloodstream. The system plays a vital role in the gut-brain axis, communicating bidirectionally with the brain. This connection is crucial for maintaining digestive functions and mental well-being.
Research shows that the state of the gut can significantly affect mood, emotions, and thought processes. For example, when stressed, your gut might react by changing its secretions, leading to symptoms like diarrhea. This happens because stress can trigger the ENS to become overactive, causing increased gut contractions and accelerated food movement through the digestive tract.
On top of that, the gut also produces a whopping 90% of your “feel-good” neurotransmitter, serotonin. This highlights the ENS’s importance in mental health, as disruptions in gut-brain communication can affect serotonin levels and contribute to conditions like anxiety, depression, and even neurodegenerative diseases.
Vagus nerve
The vagus nerve, the tenth cranial nerve, is a vital part of the gut-brain axis, serving as a crucial link between the gut and the brain. Like a busy road, it facilitates the exchange of messages that impact both physical and mental well-being.
Originating in the brainstem and extending throughout the body, the vagus nerve connects to organs such as the heart, lungs, and digestive tract. Its role is multifaceted—not only does it transmit sensory information from the gut to the brain, but it also conveys commands from the brain to regulate gastrointestinal (GI) functions like peristalsis, secretion of digestive juices, and gut motility. Moreover, the vagus nerve plays a key role in regulating the immune system and maintaining a healthy balance within the gut.
But where we want to focus is on the vagus nerve’s role in mood. It has a significant influence on mood and behavior by connecting with brain areas associated with emotions and stress. Disruptions in its function can lead to various health issues, including gastrointestinal problems, mood disorders, and inflammation.
Key takeaway: This intricate interplay between the vagus nerve and the gut-brain axis highlights the mechanisms underlying gut-brain communication and underscores the importance of maintaining its optimal function for overall well-being.
Gut health and mental health: What’s the link?
The microbiome and serotonin production are the primary link between your gut and mental health.
Microbiome
The microbiome refers to the community of microorganisms (bacteria, viruses, fungi, etc.) that live in and on the human body, with the gut having the largest concentration of microbiota. The microbiome influences your enteric division and central nervous system.
Picture your body as a construction site and your microbiome as the team of workers managing the project.
Just as a construction site needs various specialists like architects, engineers, and laborers to build a strong and functional structure, your microbiome consists of bacteria, fungi, parasites, and viruses working together to keep your body running.
The architects are the bacteria responsible for shaping the environment, determining which nutrients are absorbed and how the immune system responds.
The engineers are involved in breaking down food and maintaining the integrity of the gut barrier—the lining of your gut that allows the uptake of essential nutrients and functions as a gatekeeper to prevent pathogenic molecules and bacteria from entering the GI tract.
The laborers are microbes that help with digestion, waste management, and the production of neurotransmitters that affect mood and brain function. One important neurotransmitter your gut produces is serotonin, a key regulator of mood, emotion, and cognition.
Each person or job site has a unique network of microbiota that’s determined by one’s DNA. Just like a project, if one type of worker is missing or not performing optimally, disruptions occur, leading to health issues.
But here’s the critical detail: the composition of your gut microbiome is connected to your mental health. Changes in the types and amounts of gut bacteria affect mental health and even predispose you to conditions like depression and anxiety. Conversely, maintaining a healthy gut through a balanced diet, probiotics, and healthy lifestyle choices can positively impact mental well-being.
The role of serotonin
Your mood and food are deeply intertwined. Remember, 90% of your serotonin is produced in the gut.
Serotonin is one of the neurotransmitters that is crucial for your mental well-being. Optimal serotonin levels are associated with feelings of well-being and happiness, while low serotonin levels are associated with mood disorders such as depression and anxiety.
Serotonin serves multiple functions in the body, such as modulating emotional responses, fostering emotional balance, and aiding stress management. It also plays a role in:
Memory
Learning
Decision-making
Sleep regulation
Appetite
Social behavior
Formation of meaningful relationships
Serotonin also plays a crucial role in the function of the ENS. It can modulate neuronal activity within the ENS, influencing gut motility, secretion, and sensory processing. Dysfunction in serotonin signaling within the gut has been implicated in various gastrointestinal disorders, such as irritable bowel syndrome (IBS), inflammatory bowel disease (IBD), and indigestion.
Lack of serotonin or disruptions in serotonin signaling pathways is also frequently observed in various psychiatric disorders, including depression and anxiety disorders. Consequently, medications like selective serotonin reuptake inhibitors (SSRIs) are commonly prescribed to restore the balance of serotonin and alleviate symptoms.
Interestingly, GI disorders often co-occur with psychiatric disorders, suggesting a potential link between ENS dysfunction, gut serotonin signaling, and mental health.
Here’s the kicker: For your body to produce adequate serotonin, it requires sufficient levels of tryptophan, an essential amino acid obtained through diet from protein.
Tryptophan undergoes conversion into serotonin within specialized cells lining the GI tract, known as enterochromaffin cells (EC). Within EC cells, tryptophan is then converted into serotonin through a series of enzymatic reactions. Once synthesized, serotonin is stored in vesicles within EC cells. Upon appropriate stimulation, such as mechanical or chemical signals triggered by food intake, serotonin is released into the gut lumen.
After releasing serotonin in the gut, it can activate sensory nerve fibers in the enteric nervous system (ENS). These fibers detect changes in the gut, including serotonin levels, and send signals to the brainstem through the vagus nerve. The vagus nerve carries sensory information from the GI tract to higher brain regions that regulate functions like mood, emotion, and cognition. Serotonin signaling through the vagus nerve influences these functions, regulating mood states, stress responses, and other aspects of mental health.
It should be evident that your mood and food are deeply intertwined. Understanding the complex interplay between what we eat and how we feel is crucial, especially when considering the influence of diet on serotonin levels and mental well-being.
Key takeaway: Serotonin is a neurotransmitter crucial for your gut health and mental health that is heavily influenced by dietary choices. From its synthesis in the gut to its role in regulating mood, emotion, and cognition, serotonin is intricately linked to the foods we consume. Recognizing this connection sheds light on why we may experience cravings for certain foods, particularly during stress or physical exertion. This connection between diet and your health underscores the importance of understanding how our food choices influence our feelings.
Maintaining Gut-Brain Health: Practical Steps for Wellness
Diet
There’s growing evidence to suggest that dietary choices can significantly impact mental health. Research indicates that consuming a balanced diet rich in whole, unprocessed foods may support positive mental well-being. Conversely, diets high in processed foods, sugars, and unhealthy fats have been associated with worsened mental health outcomes.
Consuming foods rich in tryptophan
Tryptophan is an amino acid that serves as a precursor to serotonin production. Only small amounts are necessary for healthy nutrition in most people. The estimated average requirement for most adults is 4-5 milligrams per kilogram of body weight per day. For a 91-kilogram person (201 pounds), that’s about 364-455 milligrams daily.
Many foods you already have in your diet are good sources of tryptophan. Here are some examples with the serving size of the food and the estimated amount per serving:
Eating foods high in tryptophan will not necessarily boost serotonin levels on its own. Your body needs carbohydrates to release insulin, which is required to absorb amino acids. The link between consuming tryptophan-containing foods and serotonin levels is still being studied.
Prebiotics and Probiotics
Prebiotic and probiotic foods play distinct but complementary roles in promoting gut health, which in turn can influence mental well-being.
Prebiotic foods contain fibers that cannot be digested by the human body but serve as fuel for beneficial bacteria in the gut. These fibers promote the growth and activity of beneficial bacteria, helping maintain a healthy gut microbiota balance. Some good examples of prebiotic foods are:
Asparagus
Onions
Leeks
Garlic
Bananas
Chickpeas
Lentils
Barley
Oats
Rye
Probiotic foods contain live beneficial bacteria that, when consumed, can colonize the gut and provide health benefits. These foods introduce beneficial strains of bacteria directly into the gut, helping to restore and maintain a healthy balance of gut microbiota. Some good examples of probiotic foods are:
Yogurt
Kefir
Sauerkraut
Kimchi
Miso
Kombucha
Cheese such as aged cheddar, parmesan, and Swiss cheese
Maintaining a healthy balance of gut microbiota through prebiotic and probiotic foods may support both gut and mental health.
Supplements
In addition to cleaning up your diet, supplements can help restore and maintain proper gut health. Always consult with a healthcare professional before starting any new supplement(s), especially if you have underlying health conditions or are taking medications. Some supplements that can be beneficial are:
L-tryptophan, 5 HTP: Can help with mood, sleep, and overall mental well-being.
Probiotic supplements: Support the replenishment and proliferation of beneficial bacteria in the gut. It’s important to research what is best for you and look for high colony-forming unit (CFU) counts.
Prebiotic supplements: May contain ingredients such as inulin, oligofructose, or resistant starch that provide fuel for beneficial bacteria. Be sure to choose supplements from reputable brands and follow recommendations from your healthcare provider.
Getting more sunlight
Increasing your sunlight exposure can positively impact gut and brain health by promoting vitamin D synthesis. Vitamin D plays a role in modulating the gut microbiota and regulating neurotransmitter synthesis in the brain. If you live in an area where you can’t get natural sunlight, consider using light therapy.
Regular exercise
Regular exercise positively influences gut and brain health by promoting the diversity of gut microbiota and reducing inflammation, which can improve digestion and cognitive function. Physical activity also stimulates the release of endorphins and neurotransmitters like serotonin, enhancing mood and overall mental well-being.
Mood-boosting and social activities
Engaging in mood-boosting and social activities can positively impact gut and brain health by reducing stress levels and promoting the release of feel-good neurotransmitters like serotonin and dopamine. Additionally, these activities may foster social connections and support, which have been linked to improved gut microbiota diversity and overall mental well-being.
Avoiding excessive alcohol and tobacco
Avoiding excessive alcohol and tobacco helps reduce inflammation and oxidative stress, which can damage gut tissue and impair cognitive function. Additionally, abstaining from these substances supports a healthy balance of gut microbiota and may help prevent conditions associated with dysbiosis and neuroinflammation.
Getting enough sleep
Getting enough sleep is essential to maintaining a healthy gut microbiome, facilitating brain function, including memory consolidation and emotional regulation, and regulating hormones involved in appetite control and stress response.
Adequate sleep promotes the balance and diversity of beneficial bacteria in the gut by facilitating essential processes such as tissue repair and regeneration, immune system regulation, and hormone production. Disrupted sleep patterns or inadequate sleep duration may lead to imbalances in gut bacteria, contributing to gut disruption and associated health issues.
Bottom line
In the demanding world of construction, where job pressures can take a toll on mental well-being, understanding the link between gut health and mental health is paramount. By prioritizing gut health through dietary choices, supplementation, and lifestyle adjustments, individuals can take proactive steps to support their mental health.
Silica dust is common in construction work due to its presence in cement and other construction materials. Repeated exposure to silica dust can lead to silicosis, an incurable and sometimes fatal lung disease, along with lung cancer, chronic obstructive pulmonary disease (COPD), and kidney disease. Wearing a respirator, using dust suppression systems, and spraying work areas with water are easy ways to reduce silica exposure.
Quick look
Silica is a natural mineral found in granite, sand, and glass.
Silica is found in noncrystalline and crystalline forms, the ladder of which poses serious health risks when inhaled.
Exposure to silica dust from construction materials can lead to silicosis and other lung diseases.
Wearing a respirator, spraying work surfaces with water, and using a vacuum and ventilation system are easy ways to reduce silica exposure.
What is silica?
Silica is a common mineral found in the earth’s crust and in materials like granite, sand, and glass. While there are several naturally occurring forms of silica in nature, there are two primary forms:
1. Noncrystalline silica
2. Crystalline silica
It’s crystalline silica we worry about when it comes to construction.
Crystalline silica, also known as quartz, is a common mineral found in many materials. When cut, chopped, ground, or drilled, these materials release dust containing tiny crystalline silica particles. Workers breathe in this airborne silica dust, which poses a major health hazard.
When inhaled, it can cause severe long-term damage to the lungs. Beach sand and other noncrystalline silica, due to their larger particle size, are not as hazardous to health.
Silica exposure from concrete dust poses a significant health risk
Concrete dust is one of the primary routes of exposure for silica. Construction workers who install, amend, or remove cement—or are around others doing it—typically have the highest level of exposure.
Some exposure to silica dust is unavoidable in the construction industry, but mitigating exposure by using proper PPE and limiting exposure when possible should be a top priority for workers and company owners.
Reducing exposure starts by knowing how exposure occurs. Construction workers are exposed to silica dust in the following ways:
Cutting, grinding, or drilling materials containing silica (sand, stone, concrete, mortar, glass, pottery, ceramics, bricks, and artificial stone)
Sanding, mixing, or demolishing materials containing silica
Being near the activities above and inhaling dust created by the work
Inhaling particles trapped in clothing or safety gear
Building demolition
Power cutting or dressing stone
Facade renovation
Abrasive or hydro-blasting
Dry sweeping or pressurized air blowing
Tunneling, excavating, or earth moving
Silica health effects
The primary concerns related to inhaling silica particles are lung scarring and silicosis. Silicosis is a non-curable lung disease caused by breathing in tiny silica particles. Over time, exposure causes permanent lung scarring, known as pulmonary fibrosis. As a result, the lungs become less flexible, making it harder to breathe.
Once lung scarring has become severe, several symptoms may appear. These may include:
Bronchitis-like symptoms (persistent cough, shortness of breath and difficulty breathing)
Weakness
Fatigue
Fever
Night sweats
Leg swelling
Lip discoloration
The longer silicosis goes without treatment, the higher the risk of complications. Silicosis is a disease that affects the immune system, meaning patients are more vulnerable to developing tuberculosis, lung cancer, COPD, and kidney disease.
Smoking and other lifestyle choices may increase the chances of a worker getting silicosis or lung cancer.
Protecting yourself from silica dust exposure
While eliminating the source is the easiest way to reduce silica exposure, that’s not always possible in the construction industry. If you can’t eliminate exposure, you can reduce your risk.
Protecting yourself and others from silica exposure starts with having a plan to control dust. Ensure workers have the right gear, such as respirators or full face masks, and an ample supply of respirator cartridges.
Here are five ways to reduce silica exposure on the job.
1. Wear a respirator
Respirators help keep harmful particles out of your lungs and should be worn whenever you’re around airborne substances, especially dust. Depending on the type of dust the work creates, different respirators (or cartridges) are used. Make sure you’re using the proper respirator.
2. Spray work areas with water
Periodically spraying or misting water where dust is created helps reduce dust levels.
3. Make a containment area for the dust-creating work
This approach is sometimes necessary to protect the health of other workers nearby. Create a “tent” with plastic to contain the dust if possible. This option can sometimes be a double-edged sword—it will protect workers outside the work area, but it will increase dust levels for those inside.
Pro tip: Always use a vacuum system in a contained area.
4. Use a vacuuming and ventilation system
For larger jobs, it is a good idea to have an extensive vacuum system that pulls dust out of the work area and filters the air while expelling it. These systems are required in some instances, such as for asbestos removal.
As mentioned, a vacuum and ventilation system may also be necessary in enclosed areas.
5. Use cement tools with dust suppression systems
Many power tools used in cement construction have dust controls. Whether a core driller, a table saw, a tamper, or another tool, they’re designed with internal vacuums that remove 80% or more of the dust created. Some tools also use water during cutting or grinding, which suppresses dust.
Bottom line: Good health is priceless—protect yours
The important point to remember is that the above measures aren’t something taken from a textbook that isn’t applicable or important to daily life. Construction workers are exposed to a wide array of harmful substances daily, so these are critical measures to take to protect their health.
Lifestyle factors are important for maintaining healthy blood pressure. Regular physical activity, sufficient sleep, a healthy diet, and implementing a bedtime routine are simple habits that can help reduce blood pressure levels.
Quick Look
Research shows blood pressure increases with occupational physical activity (OPA) in male construction workers.
Cardiovascular diseases are more common among men in construction and those with physically demanding jobs.
Healthy diet and lifestyle habits are vital to reduce blood pressure and improve cardiovascular health.
Regular physical activity, proper sleep, reduced alcohol consumption, and blood-sugar-balancing foods are simple habits to lower blood pressure.
The importance of cardiovascular health
Research finds that construction workers and those with physically demanding jobs are at a higher risk for cardiovascular complications. A 2023 study published in the International Archives of Occupational and Environmental Healthfound higher systolic and lower diastolic blood pressure with increasing occupational physical activity (OPA) in male construction workers, especially younger ones.
Cardiovascular disease (CVD) is the leading cause of death worldwide, and hypertension is the primary risk factor for CVD. While hypertension is hereditary to some degree, lifestyle factors play a significant role in maintaining healthy blood pressure.
Here are six healthy habits to include daily to help lower blood pressure.
1. Go for an evening walk
Taking a walk post-dinner can help support healthy blood pressure levels. A 2021 meta-analysis on the effects of walking on blood pressure found that participants with hypertension who walked for an average of 153 minutes per week for an average of 15 weeks saw the following results:
4.11 mm Hg decrease in systolic blood pressure
1.79 mm Hg decrease in diastolic blood pressure
2.76 beats per minute decrease in resting heart rate
Walking after a meal is also a great way to help manage blood sugar. A 2022 meta-analysis found that “frequent short interruptions of standing significantly attenuated postprandial glucose compared to prolonged sitting,” but low-intensity walking led to significantly better results.
The bottom line: A short, low-intensity walk after a meal benefits digestion and can lead to healthier blood pressure and blood sugar levels.
2. Get enough sleep
Irregular sleep patterns and sleep deprivation are linked to a host of chronic health issues, including heart disease, kidney disease, high blood pressure, diabetes, stroke, obesity, and depression.
According to a study published in Hypertension, people with irregular sleep patterns—people who sleep in on weekends or who vary their wakeup and sleep times during the week—are at a higher risk of high blood pressure than people who stick to a consistent sleep schedule.
The ideal sleep time for heart health is seven to nine hours per night. And while that can be difficult with early start times at work, prioritizing an earlier bedtime can help ensure you get enough shut-eye.
But your sleep duration is just half of the picture when it comes to managing blood pressure—consistency is the other half. The study found that while sleeping in was linked to higher odds of high blood pressure—waking up 43 minutes later was associated with a 9% increase—getting to bed on time had a more significant effect. That said, even those who strayed from their usual bedtime by slightly more than 30 minutes saw a 32% higher risk of having high blood pressure.
The solution: Be consistent with your bedtime and wake-up time.
Here are a few other ways to ensure a quality sleep:
Keep your room dark, quiet, and cool (between 18 and 20°C or 68° and 76°F)
Eliminate electronic devices 2-3 hours before bedtime
Avoid caffeine and alcohol close to bed
Be physically active and get lots of exposure to sunlight during the day
3. Reduce your salt intake
Abundant research supports the link between high sodium intake and high blood pressure. While moderate sodium intake is essential for optimal body function, reducing excessive dietary sodium helps to reduce blood pressure and the incidence of hypertension, along with reduced morbidity and mortality from cardiovascular diseases.
The reason why: Consuming large amounts of sodium impairs your blood vessels’ ability to dilate, causing blood pressure to rise. Narrow vessels and reduced elasticity mean less blood gets to the heart, ultimately leading to a higher risk of heart damage, heart attack, and heart failure.
‘Cutting back’ on sodium doesn’t mean cutting it out completely. The body still needs salt—but it requires the right amount. Eliminating processed and refined food is the easiest way to reduce sodium intake. When you eat whole foods, you control how much salt you eat.
4. Cut back on alcohol
Although one drink may not have significant effects, consuming too much alcohol before bed can increase blood pressure and cause irregular heartbeats (arrhythmias).
A 2020 systematic review investigating the effects of alcohol on blood pressure found that it has a biphasic response. Here are their results:
Low and moderate-dose alcohol (<28 g) within six hours of consumption decreases or does not affect blood pressure but increases heart rate
Moderate dose alcohol within seven or more hours of consumption does not affect blood pressure or heart rate
High‐dose alcohol (> 30 g) within six hours of consumption decreases blood pressure but increases heart rate
High‐dose alcohol within 7 to 12 hours of consumption decreases blood pressure and increases heart rate
High‐dose alcohol ≥ 13 hours after consumption increases blood pressure and heart rate
The key point: High‐dose alcohol has a biphasic effect on blood pressure—it decreases blood pressure up to 12 hours after consumption and increases blood pressure 13 or more hours after consumption.
Consuming alcohol near bedtime can also sabotage your sleep—it disrupts your sleep architecture or the normal phases of deep and light sleep your cycle through at night. Even a few drinks can fragment or interrupt these patterns, leading to a more restless, disrupted, and poor-quality sleep.
5. Increase your intake of blood pressure-balancing foods
Incorporating specific foods into your diet (and eliminating others) can profoundly affect your blood pressure levels. Here are some foods that can help fight blood pressure:
As we mentioned, proper sleep is paramount for healthy blood pressure levels—but stress is one of the quickest ways to curb sleep. Acute stress leads to a spike in blood pressure thanks to the release of stress hormones, but over time, chronic stress increases systemic inflammation, which is an underlying factor in the development of cardiovascular disease.
Implementing a bedtime routine is a simple way to ease stress and support healthy sleep habits. Here are some practices to incorporate before bed to help reduce blood pressure levels:
Try progressive muscle relaxation
Progressive muscle relaxation (PMR) is a mind-body exercise that involves taking deep breaths while slowly tensing and relaxing specific muscle groups. Begin at your feet and slowly move up your body. It’s a simple and effective practice for reducing tension and relieving anxiety.
Keep a gratitude journal
Practicing gratitude is a simple way to reduce stress and blood pressure, especially at night. A 2021 study found that “gratitude and optimism were associated with lower average heart rate and blood pressure, better sleep quality, more frequent exercise, lower stress, more positive expectations for the day and reflections on the day, and greater feelings of appreciation toward others.”
Avoid stressful things near bedtime
Stress near bedtime interferes with sleep and blood pressure by triggering the release of cortisol and other stress hormones. Avoid stressful activities like checking work emails, scrolling social media, or watching upsetting content.
Instead, create a calming environment conducive to sleep. For example, do a guided meditation, play relaxing music, or practice deep breathing.
Take a hot shower or bath
A warm bath or shower helps dilate blood vessels and lower blood pressure. Hot water also helps relax muscles, which supports calmness and sleep. Add soothing essential oils like lavender or eucalyptus for an extra stress-relieving boost.
Sip some water
Staying hydrated is vital to maintain healthy blood pressure. Here’s why: When dehydrated, your body releases vasopressin, which tells the kidneys to temporarily retain water to reduce fluid loss and prevent increased sodium levels. Vasopressin also constricts blood vessels, causing a temporary increase in blood pressure.
The solution: Ensure you’re sipping water throughout the day. Aim for at least three liters of water daily, adding more for hot weather and physical activity. If you’re at work and don’t have access to water, purchase a large reusable bottle and fill it in the morning.
Starting your day with a good meal gives you the energy you need to hit the ground running and power through your projects. Studies show that eating a balanced breakfast can mean more focus, less irritability, and reduced likelihood of a brutal mid-morning blood sugar crash. So whether you like your breakfast sweet, savory, portable, or plant-based, we’ve got you covered with six breakfast ideas to make any morning a good one.
6 breakfasts that are better than the coffee truck
1. The best oatmeal
Image courtesy of Cookie and Kate
Why we love it: Oats are easy to cook, filling, and a good source of fiber and magnesium— it’s no wonder dieticians have named oatmeal one of the best choices for breakfast. But with an unexpected step that elevates an old breakfast favorite, this recipe ain’t your grandma’s oatmeal (no offense, nana).
Containing just a handful of ingredients, the Best Oatmeal is deceptively simple. The twist comes from toasting the oats in a bit of butter or coconut oil first, which brings out their nutty flavor and gives the finished dish a texture that’s fluffy, not mushy. Add water, milk, and a pinch of salt, and you’ll have a delicious meal ready in minutes.
This is a great dish to make ahead and eat throughout the week, adding different fruits, spices, nut butters, or jams, for a different flavor each day.
2. Instant egg and cheese bake
Image courtesy of Eating Well
Why we love it: Mornings are rushed and grabbing breakfast on the go is quick and easy, we get it. But with 19 grams of protein, five minutes of cooking time, and virtually no cleanup, this tasty breakfast might just convince you to skip the drive-thru (or the good ol’ coffee truck).
The Instant Egg and Cheese Bake features a classic combo of spinach, eggs, and cheddar cheese, served with a warm corn tortilla. Microwaving everything in a ramekin means your breakfast is ready in a flash and you only have one dirty dish to wash (well, two, if you count the cheese grater). Add your favorite hot sauce or a handful of chili peppers if you like your breakfast with a little spice.
3. Chocolate peanut butter protein smoothie
Image courtesy of Sally’s Baking Addiction
Why we love it: If you have trouble eating first thing in the morning but don’t want to head to the job site on an empty stomach, a smoothie is a great choice. It’s also perfect if you aren’t the most confident cook—it doesn’t get much easer than throwing things in a blender.
To make this yummy chocolate peanut butter protein smoothie, blend cocoa powder, greek yogurt, milk, honey, peanut butter, and a frozen banana. Within seconds, you’ll have a breakfast that will satisfy your sweet tooth while delivering a whopping 28 grams of protein.
4. Avocado toast
Image courtesy of Spend With Pennies
Why we love it: Once blamed for being the reason some millennials can’t afford to buy a house, we think avocado toast is the perfect savory breakfast in any economy. Avocados are great for reducing arthritis and inflammation and this recipe is also chock-full of potassium, fiber, and vitamin A.
Avocado toast has dozens of different variations, but this is a great, simple recipe using mashed avocado, sourdough bread, and garlic. An optional drizzle of lemon juice and extra virgin olive oil finishes the toast with fresh flavor, and a sprinkle of chili flakes or crumbled feta is a nice addition, too.
Pro tip: Soft or hard boil an egg and add it to the top of your toast for an extra protein boost!
5. The Ultimate Breakfast Sandwich
Image courtesy of Pinch of Yum
Why we love it: Filling, flavorful, and even a little fancy, this is the kind of sandwich you’ll be dreaming of long after you’ve licked the last croissant flake from your fingers.
The Ultimate Breakfast Sandwich combines soft scrambled eggs, crispy bacon, fresh guacamole, and pepper jack cheese on a toasted croissant to create a truly decadent start to your day. Top it with basil butter garlic sauce and you’d think you were enjoying a leisurely weekend brunch.
This recipe does take a little longer to prepare (15 minutes, plus time to make the guacamole and sauce) but you could trim off a few minutes by making the bacon, guac, and sauce the night before.
6. Make-ahead breakfast burritos
Image courtesy of Natasha’s Kitchen
Why we love it: This filling breakfast option can be made in bulk ahead of time and frozen, meaning you won’t have to cook from scratch in the morning—just reheat and eat. This burrito is also easy to customize for plant-based diets by using black beans instead of ham, and omitting the cheese, eggs, and sour cream (or swap them for plant-based alternatives),
To make these easy breakfast burritos just scramble eggs, ham, sour cream, cheese, and mushrooms in a frying pan, then add ¼ of this mixture to each 10-inch flour tortilla. Roll each burrito in parchment paper before putting it in a large zip top bag and freezing for up to a month. Breakfast has never been easier.
Have a go-to breakfast you want to share? We’d love to drool over it. Drop us a comment and let us know!
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