Under the Hard Hat

Tag: Health

  • Feeling hot, hot hot: What you need to know about heat stress and how to avoid it

    Feeling hot, hot hot: What you need to know about heat stress and how to avoid it

    As summer approaches, temperatures rise, and unfortunately, the risk of heat stress rises, too. Occupational heat stress can affect anyone at work, but construction workers represent a particularly high-risk group.  The most common symptoms of heat stress include headache, dizziness, nausea, rapid pulse, and clammy skin. If left untreated, heat stress can lead to more serious heat-related issues, some of which may be fatal. 

    From 1992 to 2016, construction workers were just 6% of the population but accounted for 36% of all occupational heat-related deaths. To survive the summer, it’s important to understand heat stress prevention, be aware of heat stress symptoms, and learn how to treat heat stress effectively when it does occur.  

    Quick look

    • Extreme heat can cause heat stress. If left untreated, heat stress can lead to more serious heat-related issues, some of which may be fatal.
    • High humidity levels can lead to higher wet-bulb temperatures and impact your ability to cool off effectively.
    • Heat stress symptoms include headache, dizziness, nausea, rapid pulse, and cool, clammy skin.
    • You can prevent heat stress by wearing loose-fitting, light-colored clothing, drinking plenty of water, and protecting your skin from the sun. 

    Heat-related illness

    Heat stress occurs when your body begins to heat up faster than it can cool down. A combination of several different factors causes occupational heat stress:

    1. The heat your body naturally gives off
    2. Aspects of your environment like humidity levels, temperature, and radiant heat sources
    3. Clothing you’re required to wear to do your job, like high-vis vests or hard hats 

    Heat stress is more than just feeling hot and sweaty; it’s a canary in a coal mine warning you that your body can’t cool itself effectively. If left untreated, heat stress can progress to more serious conditions like heat rash, heat exhaustion, and even heat stroke, which can be fatal.

    Heat doesn’t just mean dry heat, either. Humidity can compound the effects of high temperatures, creating a more significant impact by impacting the body’s ability to cool off naturally. 

    Wet-bulb temperature: the effects of humidity

    Determining the temperature outside is a little more complicated than just reading the thermometer. If you’ve ever seen a summer weather report that includes the temperature and also the “feels like” temperature, you’ve seen the wet bulb effect in action. 

    While regular temperatures measure heat, wet bulb temperature also takes humidity into account. Wet-bulb temperature is measured by placing a wet cloth over the bulb of a thermometer. When moisture evaporates from the cloth, it mimics how we cool down by sweating. 

    When humidity is high, however, it means there’s already plenty of moisture in the air. It takes longer for sweat to evaporate, making it harder to cool down. We lose about 85% of heat through sweating, and it’s easy to become overheated when we can’t cool down due to high humidity. 

    Watch out for symptoms of heat stress

    Identifying when you or someone else is experiencing heat stress is crucial to treating it effectively. Watch out for these heat stress symptoms:

    • Cramps
    • Weakness, dizziness
    • Heat rash
    • Headache
    • Nausea
    • Thirst
    • Shallow, rapid breathing
    • Cool, clammy skin
    • Fainting  
    • Agitation or confusion

    If you experience any of these symptoms, notify your supervisor, get out of the sun, find somewhere cool to rest if possible, and drink water. Seek medical attention immediately if symptoms persist. 

    How to protect yourself (and others) from heat stress

    There are several proven ways to reduce the risk of heat stress and keep cool during those scorching summer days (well, cooler, anyway). 

    Avoiding heat stress in the first place is much easier than trying to treat it when it happens, so consider the following strategies for heat stress prevention.

    Cool clothes

    It might be tempting to wear less clothing on a hot day, but keeping the sun off your skin with appropriate clothing is vital to keeping cool and preventing heat stress. 

    • Choose a light-colored, long-sleeved shirt instead of a tank top. Lighter colors help reflect the sun’s rays, and long sleeves will protect your skin from sunburn.
    • Clothing material also matters, so look for natural fabrics like cotton or bamboo that help air circulate freely. 
    • Wear loose-fitting clothing to let your skin breathe; tight clothing tends to trap heat. 
    • Shirts made of lightweight Merino wool can help you cool down by wicking moisture away from your skin.  

    Wear a hat

    Just like long-sleeved shirts keep the sun off your skin, wearing a hat can reduce your risk of heat stress by keeping the sun off your face and neck. 

    • Choose a wide-brimmed hat over a baseball cap. It offers more coverage and protects the back of your neck from getting burned.
    • If you are working on a job site that requires you to wear a hard hat, tuck a t-shirt or kerchief into the back to provide shade for your neck.  

    Stay hydrated

    Sweating is an efficient way to stay cool, but it also uses a lot of water. Some studies estimate that working outside in a hot environment can mean losing up to 1.5 liters every hour. To prevent heat stress, you must be diligent about replacing that water loss throughout the day.

    • WorkSafeBC recommends drinking half a liter of water before starting work on a hot day and another eight ounces every 20 minutes or so (don’t wait until you’re thirsty!).
    • Limit caffeinated drinks like cola, energy drinks, or coffee because they can increase dehydration.
    • Adding electrolytes to your water can help you replace critical vitamins and minerals lost through sweat.

    Stay proactive to beat the heat

    It’s often said that the best defense is a good offense, and that’s certainly true when it comes to heat stress prevention. This summer, stay informed about weather forecasts and note any days forecasted to be particularly hot or humid. Bring enough water to get you through the day, and use the tips above to dress in clothing that will keep you cool. 

    Finally, care for yourself and your coworkers by recognizing and looking out for heat stress symptoms.

  • CVD rates in construction are high—adding cocoa to your coffee might help your heart

    CVD rates in construction are high—adding cocoa to your coffee might help your heart

    Cardiovascular disease is the leading cause of death nationwide. Due to the occupational hazards of physical labor and job pressures in the construction industry, construction workers are among the highest-risk categories for cardiovascular injury. Coffee contains more than 100 bioactive compounds that mitigate inflammation and fight oxidative stress to improve heart health, and adding cocoa to coffee amplifies the health benefits.

    Quick look

    • Cardiovascular disease is the leading cause of death globally.
    • Construction workers are in one of the highest risk categories for cardiovascular issues due to the occupational hazards of physical labor and job stress.
    • Adding cocoa to coffee may benefit heart health due to high concentrations of antioxidants that reduce inflammation and fight oxidative stress.
    • When making cocoa coffee, don’t go overboard, skip the extras, and choose organic whenever possible.

    Cardiovascular disease and construction workers

    Heart disease is the leading cause of death among adults nationwide. According to statistics from the World Health Organization (WHO), heart disease claims the lives of 17.9 million people each year. Cardiovascular diseases (CVDs) are disorders of the heart and blood vessels and include coronary heart disease, cerebrovascular disease, rheumatic heart disease, and more. It’s estimated that more than 4 of 5 CVD deaths are the result of heart attack and stroke, and nearly a third of those deaths occur in people under the age of 70. 

    Why this matters: Research from the American Heart Association suggests that 1 in 25 construction workers have been diagnosed with CVD. That number shouldn’t come as a surprise, considering 1 in 4 are obese, 1 in 4 regularly use tobacco, 1 in 25 have diabetes, and nearly 50% don’t get enough exercise. The dual occupational hazards of physical labor and job pressures in the construction industry place workers in one of the highest risk categories for cardiovascular injury.

    On top of that, long work hours, high stress levels, and poor nutrition amplify the problem. 

    With such a high prevalence of cardiovascular issues in the industry and such a poor degree of overall health, cardiovascular health should be of the utmost importance for most workers—but it’s not. 

    Diet and lifestyle modifications are crucial for supporting cardiovascular health, but due to exhaustive work conditions and long days, most workers don’t have the time or energy to dedicate to proper healthcare.

    Thankfully, a simple way to improve cardiovascular health doesn’t require a huge diet or lifestyle change.

    Cardiovascular benefits of cocoa in coffee

    Here are three reasons your heart will thank you for adding a little cocoa to your morning brew.

    1. Coffee drinkers may have a longer life than non-coffee drinkers

    Sipping coffee in the morning might make you feel like you’ve gained some superpowers, but adding a scoop or two of cocoa can amplify it. Recent research suggests that moderate coffee intake can improve your longevity and support better heart health.

    The reason: Coffee contains large amounts of polyphenols, which help reduce oxidative stress and inflammation levels.

    A 2022 study published in the European Journal of Preventive Cardiology examined the effects of daily coffee consumption on all-cause and cardiovascular mortality and major cardiovascular outcomes and found that up to three cups of coffee per day can reduce a person’s risk of dying from heart disease and stroke.

    Remember: Coffee’s health benefits are dose-dependent. Research shows that up to three cups a day seems to be the optimal amount to elicit health benefits. Consuming more could increase your risk of adverse health effects.

    2. Coffee drinkers may have lower rates of heart disease and stroke

    Some research shows that a moderate coffee intake can help you live longer. 

    A 2013 meta-analysis and review of more than 25 studies published in Circulation supports these claims. Researchers found that the risk of heart disease decreased by 15% in people who consumed moderate amounts of coffee (3-5 cups a day) compared to non-coffee drinkers. 

    In another study, researchers looked at data from nearly 400,000 people without heart disease to determine how coffee affected the development of heart disease or stroke during the ten years of follow-up. The average age of participants was 57 years, and half were women. Researchers found that two to three cups of coffee a day offered the most significant benefit: a 10%-15% lower risk of developing coronary heart disease, heart failure, a heart rhythm problem, or dying for any reason. The risk of stroke or heart-related death was also the lowest among people who consumed one cup of coffee per day. 

    How coffee does this: People typically equate coffee with caffeine, but coffee contains dozens of biologically active compounds that elicit many health benefits. These substances help to reduce inflammation and oxidative stress, improve insulin sensitivity, increase metabolism, inhibit fat absorption in the gut, block receptors involved with abnormal heart rhythms, and more.

    3. Cocoa powder helps fight inflammation

    Cocoa powder is rich in more phenolic compounds than most other foods—flavonoids, specifically catechin, epicatechin, and procyanidins, are the primary compounds with antioxidant activity—making it a superfood for your overall health. 

    Epicatechins are responsible for the beneficial effect on vascular endothelium via their impact on increasing nitric oxide levels, a potent signaling molecule that triggers vasodilation. Other beneficial cardiovascular effects are mediated through the anti-inflammatory effects of polyphenols in cocoa and modulated through the activity of NF-κB. 

    The antioxidant effects of cocoa may directly influence insulin resistance, which, in turn, reduces the risk of diabetes. 

    Keep in mind: Cocoa and chocolate aren’t the same—swapping cocoa out for a bar of chocolate won’t offer heart-healthy benefits. Cocoa powder, assuming it’s unsweetened, has lower saturated fat and sugar levels. 

    How to make heart-healthy coffee

    1. Pay attention to serving size

    You don’t have to go overboard with adding cocoa to your coffee to reap the health benefits—and because unsweetened cocoa powder is pretty bitter, a tablespoon or two can go a long way. 

    Add one to two tablespoons of cocoa powder or raw cacao powder to your coffee and blend. If you aren’t a huge fan of the bitter taste, a small amount of natural sweetener like honey or maple syrup can help balance the taste without adding excess sugar.

    2. Skip the extra cream and sugar 

    Plain coffee doesn’t contain calories, sugar, carbs, or fat, but if your taste for coffee draws from added cream and sugar, you’re negating the heart-healthy benefits. 

    Not only do sugar and cream add unnecessary calories to coffee, but they’re also bad news for your heart. Sugar, artificial sweeteners, and syrups induce inflammation in the body, canceling the anti-inflammatory benefits of coffee and cocoa. 

    To maximize the benefits of cocoa and coffee, skip the extras. Spices like cinnamon and nutmeg are great options if you’re craving more flavor.

    3. Go organic when possible 

    Conventional coffee is one of the world’s most heavily chemically treated foods—it’s soaked with synthetic fertilizers, pesticides, herbicides, fungicides, and insecticides. When buying coffee, choose organic whenever possible. When buying cocoa powder, opt for one with 4% naturally conserved cocoa flavonoids—and ensure the first ingredient is cocoa, not sugar.

  • Build a winning team with these 5 psychological safety tips

    Build a winning team with these 5 psychological safety tips

    Psychological safety is when workers feel safe to express concerns, raise questions, or talk about mistakes without thinking they’ll be judged or punished for it. Having a psychologically safe space in the construction industry is crucial due to the dangerous nature of the work. Open communication, respect, and constructive responses to failure are a few ways to improve psychological safety in the workplace. 

    Quick look

    • Psychological safety is a team belief that it’s okay to take risks and workers won’t be punished, judged, or rejected for raising opinions or concerns.
    • Construction is a dangerous field, and improving psychological safety on job sites is a moral obligation for employers and is critical to team unity and success.
    • Respect, open communication, and making leaders approachable are simple ways to improve psychological safety on construction sites.

    What is psychological safety?

    Psychological safety is a team belief that it’s okay to take risks. By doing so, others won’t reject, punish, or embarrass a worker for raising ideas, questions, concerns, or mistakes. It’s a 50-plus-year-old concept that gained prominence recently after Google discovered it is the most crucial factor in a team’s success.

    Put simply, an environment that’s psychologically safe reduces “a person’s anxiety about being basically accepted and worthwhile.” An individual will not be punished or humiliated for speaking up with ideas, questions, concerns, or mistakes, and the team as a whole is safe for interpersonal risk taking.

    Why psychological safety matters in construction

    “When we’re confident and comfortable, we’re capable of great things. When we’re worried, uneasy, or distracted, our work will suffer, said Kaitlin Frank, eMOD Founder and Superintendent at Dome Construction. “And in construction, being just a little ‘off’ puts you in harm’s way.”

    Adopting psychological safety in your strategy isn’t just a moral obligation for employers—it’s crucial for team unity and success. It’s also essential to build a foundation where every worker feels safe to speak up, regardless of the situation, where mental health is a priority, and where workers feel supported and heard. 

    Workers must be able to freely share their opinions, thoughts, and concerns without fear.

    But psychological safety is also about intentionally creating a workplace or team culture that supports the inclusion and engagement of workers. Cultural stigmas and mental health are huge pain points in the industry, but a psychologically safe space for workers recognizes and works to overcome those challenges.

    Put simply, a psychologically safe workplace increases productivity and performance. Forming deeper relationships increases motivation—it keeps workers focused on the job, improves workplace cohesion, and gets people engaged and speaking. 

    Here are five tips to engender psychological safety in your team. Doing so can build a more successful group while reducing the number of safety incidents and accidents.

    5 tips to improve psychological safety on your job site

    1. Openly communicate with your team

    Encouraging open dialogue is the easiest way to foster psychological safety. Encouraging disagreements, in some instances, can even be beneficial. Find ways to help team members express their ideas or concerns and solicit their opinions.

    Increasing your team’s comfort level through free speech reminds them they are valued.

    Openly addressing the stigma attached to mental health is another component of fostering psychological safety in the workplace. Incorporating these discussions into toolbox talks, meetings, and even weekly or monthly newsletters can raise awareness and make issues more mainstream. 

    Having peer-to-peer drop-in hours for managers also fosters a safe space and supportive environment for employees to connect and engage in meaningful conversations to address specific individual needs.

    2. Always be respectful to team members

    Engendering psychological safety helps replace the fear of speaking up with permission. A psychologically safe community means everyone respects other people and their views, regardless of where they sit in the pyramid.

    Don’t just solicit workers’ opinions and concerns—actually consider them. Evaluate them, and let them inform how you work and move forward.

    3. Respond constructively to failure

    Change your view of failure—losses and mistakes are an opportunity to learn. Failures will happen, but responding calmly and constructively will ensure they bring team unity and success. 

    Encourage innovation among team members and recognize their contributions.

    4. Make leaders approachable by rank-and-file

    Leaders must be available to listen to concerns or help settle disputes, and it’s their responsibility to ensure workers know their availability.

    Regularly ask for input from employees—your workers are immersed in the field daily. Asking team members questions shows you value their input and will encourage them to speak freely.

    5. Establish an open-door policy

    Leaders must create spaces and hours for their employees to share concerns or raise issues, but it’s also about establishing a space where employees feel comfortable doing so. Leaders must be available to team members for face-to-face conversations and to opine anonymously if they choose.

    Creating a true open-door policy is one of the simplest ways to improve psychological safety.

    Most workers do their best to succeed at their jobs and be part of a successful team. But to do so, they must feel safe—this comes through encouragement, open communication, and respect. 

  • Health woes plaguing construction workers—and how to prevent them

    Health woes plaguing construction workers—and how to prevent them

    Lung diseases, mental health issues, hearing impairment, and cardiovascular diseases are some of the major health concerns plaguing the construction industry. Increasing worker awareness and providing adequate resources are simple ways to improve the health and well-being of construction workers.

    Worker health should be a priority in the construction industry, but most workers fail to realize where hazards are and how they impact their health and well-being. Although part of the onus is on the workers to protect their health, employers must provide the proper resources and education to protect workers from health hazards.

    Here are some of the biggest health risks in the construction industry and how to protect yourself against them.

    Biggest health risks in the construction industry

    1. Beware of the causes of lung ailments and cancer 

    Construction sites are notorious for dust, vapors, fumes, and gases. Long-term exposure to lung irritants can lead to chronic obstructive pulmonary disease, a group of diseases that cause airflow blockage and respiratory problems. If not addressed properly, it has the potential to develop into more complicated lung problems and even cancer.

    Silica is another common workplace hazard. Inhaling silica dust from concrete that contains silica can cause silicosis, a serious and irreversible lung disease that can be fatal. Silica settles in the lungs and causes scar tissue to form, causing lung tissue to become thicker. Exposure to silica also increases the risk of lung cancer.

    Environmental exposure to lung contaminants like silica and asbestos is high in the construction industry, so it’s important for workers and employers to take the necessary steps to lessen workers’ exposure to such toxins and the health risks they bring.

    Asbestos—formerly a common building material found in everything from cement to drywall to pipe insulation and more—brings high risks of mesothelioma and asbestosis. Though the material has been banned from use in buildings for decades, workers today are still repairing and dismantling structures that are tainted with asbestos.

    Invisible-to-the-eye airborne fibers from extant asbestos can cause lung scarring and the aforementioned diseases. Here are a few tips to help reduce your exposure to airborne contaminants:

    • Monitor job sites for the presence of crystalline silica and asbestos. When found, mitigate those hazards before returning to work in that space.
    • Educate workers on when to use respirators or protective barriers to reduce inhaling or spreading pollutants.
    • Enforce the use of barriers and protective enclosures when they are required by conducting regular compliance checks.
    • Mandate regular lung screening of workers. These screenings can detect cancer early and even save someone’s life.
    • Encourage workers to quit smoking and offer resources to help them do it.

    2. To avoid employee hearing problems, run a strict job site

    According to the Centers for Disease Control, more than half of construction workers exposed to hearing-damaging noise aren’t wearing ear protection. Hearing loss is one of the most common issues among construction workers—here are some numbers to back that up:

    • Roughly 14% of all construction workers have hearing difficulty
    • About 7% of all construction workers have tinnitus
    • Approximately 25% of noise-exposed tested construction workers have a material hearing impairment that interferes with day-to-day activities
    • 16% of noise-exposed tested construction workers have hearing impairment in both ears

    Despite the fact that nearly every aspect of onsite construction involves noise, workers don’t take enough action to protect their hearing.

    Oddly enough, many construction crews insist on more noise—playing loud music on a boombox as they pound nails or work by a loud, dangerous backhoe. By not caring for their own auditory health, they’re setting themselves up for auditory issues down the road.

    To avoid hearing problems, consider the following tips:

    • Educate workers about onsite risks to their hearing health
    • Make hearing protective equipment mandatory on job sites
    • Perform unscheduled compliance checks onsite to ensure workers are following guidelines for hearing safety

    3. Take employees’ mental health seriously—and address mental health as an onsite issue

    Mental health is the leading cause of disability in the workplace, according to the Construction Industry Rehabilitation Plan. More than 80% of construction workers have had moderate to severe mental health issues.

    Mental health issues continue to be pertinent in the construction sector, which ranks second highest in suicide rates among major industries. Although some problems are pre-existing—90% of construction workers have childhood trauma, and 70% have undiagnosed post-traumatic stress disorder—providing proper mental health resources is critical to addressing the growing problem.

    Some things to keep in mind include:

    • Encourage workers to speak up. While most people don’t like talking about their feelings, offering workers resources to do so may offer support to do so. 
    • Make mental health a subject of safety meetings.
    • Implement random drug testing to ensure workers are complying with a substance-free workplace. 
    • Respect everyone, regardless of their rank.

    4. Ignoring cardiovascular issues and heart health in workers could mean sudden death—remind them to be proactive

    Small dietary and lifestyle changes can make a big impact when it comes to improving cardiovascular health—encourage them. 

    According to the American Heart Association, roughly 1 in 25 construction workers have been diagnosed with cardiovascular disease. A 2012 study also found that 81% of construction workers had hypertension (high blood pressure) compared to just 32% of the general population. 

    Construction work is stressful on the mind and body. Constant noise, exposure to environmental pollutants, and chronic stress can quickly damage health if the appropriate steps aren’t taken. Caring for your mental and physical health is critical to maintaining health and well-being. 

    Here are some tips to support heart health:

    • Provide access to appropriate resources for mental and physical health
    • Monitor workers’ behavior and interactions to mitigate conflict that could lead to higher stress levels
    • Implement a morning wellness routine—begin each day with simple stretching exercises to avoid workplace injuries
    • Encourage regular physical activity among workers
    • Advocate for regular physicals and checkups to ensure optimal cardiovascular health

    Keeping workers healthy means keeping construction projects on deadline and with fewer safety incidents. It also means keeping a happier work crew, undeterred by the unexpected illness or death of a co-worker. At the end of the day, it’s about keeping everyone safe.

    5. Musculoskeletal issues can take a worker off the job

    Repetitive and jarring movements, often using heavy power equipment, are part and parcel of being in the construction industry. While there are ways to avoid issues, there’s no denying it can be hard on the musculoskeletal system and increases the risk of issues in the wrists, shoulders, knees, and back. 

    Some of the most common musculoskeletal problems in the construction industry include: 

    • Carpal tunnel syndrome in the hand and wrist
    • Lower back pain
    • Tendinitis in the shoulders and arms
    • Knee problems including pain, loss of mobility and loss of flexibility
    • Neck problems

    According to the Laborer’s Health and Safety Fund of North America, lower back pain is a major cause of lost work time and disability. It usually results from tasks requiring force, such as lifting. Prolonged repetitive motions in awkward positions, such as tying rebar, can also cause it. The pain can be as simple as a dull, constantly burning ache or a sharp sensation radiating in the legs.

    Here are some tips to help you maintain or improve your musculoskeletal health and avoid work-related issues:

    • Stretch and warm up your muscles before starting work
    • Management should encourage workers with musculoskeletal problems to seek treatment and rehabilitation immediately
    • Workers should be educated on the proper way to lift heavy objects to avoid injury
    • Ensure you have properly fitting footwear for optimal knee and foot strength and support
    • Maintain a healthy weight to avoid additional stress on joints
    • Increase support for susceptible areas to avoid further injury
    • Safety meetings should include tips on how to avoid or basic steps to treat musculoskeletal problems
    • Workers should be allowed time off when needed to treat these health issues

    Creating and maintaining a safe and healthy construction workspace is a team effort. It involves workers taking an interest in maintaining their health and performing tasks in ways least damaging their health, while management provides adequate resources to keep workers safe and injury-free.

  • Working in construction is stressful—Here’s how to manage it

    Working in construction is stressful—Here’s how to manage it

    The construction industry is fast-paced and high-pressure, regardless of what sector you work in. Long days, early morning, overtime, and minimal rest typically equate to one thing: stress and burnout. 

    While stress is an inevitable part of the construction industry, managing it doesn’t have to be complicated—stay hydrated, focus on your nutrition, get enough sleep, and prioritize open communication. 

    In this article, we’ll break down the top factors that contribute to workplace stress and give you our best tips to manage stress and improve your overall health and well-being. 

    Quick look

    • Tight deadlines, budget restrictions, physical demands, and layoffs are some of the most common reasons for stress among construction workers.
    • The construction industry ranked second place for suicides among all occupations, with a 65% higher suicide rate than workers in all other job sectors.
    • Decreased focus, poor productivity, poor sleep, reduced reaction times, and low morale characterize stress in construction workers.
    • Construction workers can manage stress by focusing on proper hydration, good nutrition, sleep, and communication.

    Stress and construction workers: What causes it?

    You’ll find stressful situations no matter what industry you’re working in, but there are unique factors that contribute to heightened stress levels among workers in the construction industry. 

    • Tight deadlines: Deadlines are standard in the construction industry—tasks must be completed within a certain timeframe for projects to move forward, which puts immense stress on workers. A delay in one construction area causes a ripple effect that delays any of the work to follow. Add to that weather delays, material shortages, and the like, and deadlines can quickly go out the window. 
    • Budget restrictions: Tight profit margins or limited financial resources to complete a job can increase stress for everyone involved. Financial departments will typically implement tight cost-control measures to ensure the job stays within the allotted budget before work commences; this could mean opting for alternative sources of materials and services or layoffs to save money. Unpredictability can also lead to major project modifications, adding more stress to workers as they must adhere to new financial restrictions.
    • Physical demands: Construction workers are subject to high physical demands. Long hours, unfavorable weather conditions, and dangerous work all factor into how much stress a worker is under.
    • Layoffs and off-seasons: Financial security is never guaranteed for any industry, but the trade industries tend to see layoffs and seasonal work more often than others. Not only does this impact a worker’s emotional and mental health, but a lack of job security can lead to financial constraints and stress.

    4 tips for construction workers to manage stress

    Eliminating stress in the construction industry may be unrealistic, but there are several strategies to help cope with and reduce stress whenever possible. Less stress not only improves worker health and well-being, but it also contributes to more productivity and better quality work for employers. 

    Below are our top 4 tips to help construction workers manage stress.

    1. Stay hydrated

    The link between dehydration and stress isn’t new, but it’s one that most people aren’t aware of. The human body is composed of more than 60% water, and being in a dehydrated—or even a euhydrated—state leads to suboptimal function of several body systems and can lead to increased levels of physical stress. 

    Several studies have shown that hydration state regulates stress responsiveness and social behaviors. In response to physical and mental stress, the brain coordinates the appropriate neuroendocrine, autonomic, and behavioral responses. In most cases, this results in elevated circulating glucocorticoids, namely cortisol, resulting from activating the hypothalamic-pituitary-adrenal axis (HPA). 

    Stress also creates a shift in autonomic tone toward increased sympathetic (fight or flight) and decreased parasympathetic (rest and digest) activity, ultimately leading to changes in behavior.

    While water might not cure budget constraints and tight deadlines, staying hydrated can help reduce physiological stress and optimize physical and mental performance.

    2. Focus on nutrition

    Physical stress in construction is inevitable, but proper nutrition can keep your body from deteriorating. Manual labor exerts a lot of energy, and making healthy food choices can give your body the energy it needs to perform mentally and physically. What you eat also profoundly influences long-term health, including chronic disease risk.

    A high sugar intake has been recognized as a potential environmental risk factor for an increased incidence of several non-communicable diseases, including obesity, cardiovascular disease, metabolic syndrome, and type 2 diabetes—construction workers are already at risk for many of these. Eliminating or drastically reducing sugar intake can prevent short and long-term health issues and decrease the risk of chronic disease. 

    Rather than chowing down on simple carbs to supply energy, consider a balanced plate. That means:

    • High-quality lean proteins 
    • Starchy complex carbohydrates
    • Healthy fats
    • Vegetables

    Sufficient protein intake is important for optimal body function, weight management, energy levels, and more. But while some experts suggest reducing carb intake, starchy carbs supply the bulk of energy for construction workers—it’s just about choosing the right kinds. 

    Sweet potatoes (and other root vegetables), whole grain rice, quinoa, and other gluten-free grains provide various nutrients, fiber, and carbohydrates to increase satiation and energy without dealing with blood sugar issues.

    3. Prioritize communication

    Besides diet and lifestyle changes, communication is one of the most important factors in reducing stress. While some companies offer stress leave, time off work can often trigger more stress for some people. That’s where communication comes into the picture. 

    Talking to co-workers or your partner can help vent frustrations that often remain internalized. If need be, speaking with management can help reduce feelings of stress over specific situations. When you keep the lines of communication open, it helps to free up space and reduce anxiety, worry, and stress.

    But while communication from workers is key for reducing stress, company leadership also plays a big role—they must stay tuned in to the needs of their workers. Even if stress levels are normal, having an open conversation and sharing insight into how employees feel can help keep things on track and build rapport between employers and their workers.

    4. Get enough sleep

    We can’t emphasize the importance of sleep enough. While overtime and early mornings aren’t necessarily conducive to a good night’s sleep—and that may not be under your control—it’s about finding things within your control that can improve sleep quality. 

    According to the National Sleep Foundation, sleep deprivation increases the likelihood of a workplace accident by 70%. In the construction industry, injuries can be fatal. Not only does sleep deprivation increase injury risk, but it also reduces productivity immensely. 

    Here are six ways to improve your sleep:

    1. Reduce blue light exposure at night: Swap out your fluorescent bulbs for red or orange hues to reduce the impact on melatonin production.
    2. Avoid stimulating activities before bed: Instead, opt for relaxing activities like reading, deep breathing, or meditation to calm the mind and slow down brain activity.
    3. Keep your room cool: Body temperature naturally falls at night. Facilitate this drop by keeping your bedroom between 68 and 72°F. 
    4. Turn off electronic devices 2 hours before bed: Set an electronics curfew. The blue light emitted from screens interrupts melatonin synthesis and increases levels of the stress hormone cortisol.
    5. Cut back on caffeine: The half-life of caffeine ranges from 1.5 to 9 hours. In people sensitive to caffeine, consuming it in the afternoon or evening can impair sleep. Keep caffeine consumption to the morning hours.
    6. Don’t smoke: Nicotine stimulates the body in ways that interfere with sleep. Studies show that smoking is linked with increased insomnia severity and shorter sleep duration.

    How stress affects construction workers

    It’s no surprise that construction workers undergo immense amounts of pressure. How workers handle stress varies based on the individual, but some of the most common symptoms include: 

    • Decreased focus
    • Poor productivity
    • Less interaction with other workers
    • Excessive worry
    • Disrupted or poor-quality sleep
    • Reduced reaction times
    • Low morale
    • Headaches
    • Anxiety and depression
    • Suicidal tendencies
    • Panic attacks
    • Increased risk of chronic health problems (heart attack, stroke, etc.)
    • Absenteeism
    • Musculoskeletal disorders 
    • Workplace errors
    • Irritability

    This isn’t a conclusive list, but high stress levels among workers can manifest in various ways. If not resolved, it can lead to long-term health consequences. 

    Prolonged stress and suicide

    Slips, trips, and falls are often cited as the biggest safety issues for workers at construction sites, but the mental health of workers is equally as important—-and far less discussed. 

    Stress is an inherent part of life in the construction industry (and most industries), but constant stress can be mentally and physically detrimental to workers. According to the U.S. Centers for Disease Control and Prevention (CDC), the construction industry ranked second place for suicides among all occupations—it’s the biggest silent killer there is. They have a 65% higher suicide rate than workers in all other job sectors.

    Why such a high rate? 

    The construction industry is male-dominated and comes with a “tough guy” mentality that makes talking about mental health frowned upon; men are given the message that it’s weak to talk about their feelings. 

    Other risk factors for suicide in the construction industry include: 

    • Chronic pain
    • Sleep problems
    • Isolation 
    • Layoffs and seasonal work (financial insecurity)
    • Drug/opioid and alcohol abuse 
    • High-pressure and demanding schedules 
    • Lack of leadership training
    • Reluctance to seek help

    Mental health has traditionally been a taboo subject, especially in the trade industries. Although much of the onus stems from the industry itself, suicide prevention hinges on the cooperation of multiple sectors—government, healthcare systems, education, businesses, and the community.

    While the construction industry has endured one of the biggest challenges when it comes to suicide rates, risk factors of workers in the construction industry can be recognized, and treatment can be sought.

    The CDC’s national comprehensive approach to preventing suicide is a good starting place—it’s built around several strategies:

    • Strengthening economic supports
    • Improving access to and delivery of suicide care
    • Creating protective environments
    • Promoting connectedness 
    • Education on coping and problem-solving skills
    • Identifying and supporting at-risk people  
    • Reducing harm and preventing future risk

    In the construction industry, this means having open conversations and destigmatizing mental health conditions to create a protective and supportive environment for workers to feel safe to talk and seek help. 

    Additionally, having the appropriate resources available to promote better mental health and prevent suicide is important. The Construction Industry Alliance for Suicide Prevention (CIASP) offers helpful resources for companies to evaluate their mental health and suicide prevention preparedness. Workplace Suicide Prevention and National Action Alliance also offer other resources.

    Strategies to limit stress on the job

    Stress in construction workers will often trigger altered behaviors, indicating something is wrong. It’s important that people at the top of the chain and all the way down the ladder are aware of signs of stress in construction workers and take action to mitigate stress.

    While workers are responsible for managing their own physical and mental states, it’s also on employers to provide support and minimize stress as much as possible. Here are some strategies employers can implement to reduce workplace-related stress: 

    • Ensure clear job roles and tasks
    • Provide realistic deadlines
    • Reduce overtime
    • Avoid overloading employees
    • Allow employee breaks
    • Encourage adequate rest
    • Increase employee control over specific aspects of their jobs
    • Recognize and award employee performance
    • Treat employees with respect
    • Reduce exposure to noise, dust, and toxic substances

    Thousands of job-related accidents happen each year, and protecting the health and safety of workers should be a top priority. 

    Final thoughts

    Stress happens, and in most cases, there’s nothing you can do to avoid it. But it’s not about avoiding stress altogether—it’s about knowing how to handle it to minimize its effect on you mentally and physically. 

    The construction industry is known for its high-stress environment—long work hours, overtime, extreme weather conditions—that take a big toll on workers. To reduce your stress, prioritize stress management techniques like sleep, proper nutrition, hydration, and communication.

  • Hydration roundup: Top electrolyte products to keep you hydrated on-site

    Hydration roundup: Top electrolyte products to keep you hydrated on-site

    Proper hydration is critical for the health and safety of construction workers, especially during warmer months. 

    An eight-hour shift under the blazing sun can quickly turn problematic for construction workers with a lack of preparation. Add safety gear and construction apparel to the mix, and you have the perfect recipe for heat stroke and other serious heat-related illnesses. 

    If you’re not familiar with the importance of proper hydration and don’t know where to start, we’re laying it all out here. We’ll talk about the importance of staying hydrated and give you a rundown of our favorite products to keep you cool on a hot day.

    Our top 7 favorite hydration products

    Adequate hydration doesn’t stop with water. Electrolyte beverages and sports drinks are popular among athletes for a reason—they quench thirst and maintain proper hydration status.

    Here are some of our favorite products to keep you hydrated and maintain workplace productivity.

    1. Hydrant Hydrate

    What we loveThings to consider
    – Low sugar content
    – Dissolves fully in water
    – No artificial ingredients    		– Mild flavor
    – Lower in sodium than other drinks

    Form: Powder

    Electrolytes: Sodium, potassium, magnesium

    Sweetener: Cane sugar, monk fruit extract, fruit juice powder

    Flavors: Fruit punch, lemon-lime, blood orange

    Price: $

    Hydrant electrolytes are simple, clean electrolyte powders made with simple ingredients: cane sugar, sodium, potassium, and magnesium, along with real fruit juice flavor for added nutrition and flavor. Unlike other electrolytes, Hydrant Hydrate contains moderate amounts of sodium and carbohydrates, making it well-suited for daily use through a variety of activities.

    The low sugar content of Hydrant electrolytes helps to activate the sodium-glucose transport mechanism that facilitates the entry of electrolytes and water into the bloodstream faster than drinks without sugar. 

    It’s free of artificial flavors and colors and offers a mildly sweet taste without the aftertaste that artificial sweeteners can leave. It’s available in convenient single-serve packets, making it easy to toss in your cooler for on-the-go hydration.

    2. LMNT

    What we loveThings to consider
    – Keto-friendly
    – Flavor variety
    – Great taste
    – Sugar-free
    – Clean ingredients    		– Higher sodium (not suited for everyone)
    – Sightly salty taste
    – Expensive
    – Only available in single-serve packets

    Form: Powder (single serving)

    Electrolytes: Sodium, potassium, magnesium 

    Sweetener: Stevia

    Flavors: Raspberry, watermelon, grapefruit, citrus, orange, chocolate salt, mango chili, chocolate caramel, unflavored

    Price: $$

    If you’re looking for a simple and clean electrolyte drink that actually tastes good, LMNT is an excellent pick. Their formula offers science-backed ratios of sodium, potassium, and magnesium for optimal performance and nutrient replenishment. 

    That said, they do contain higher amounts of sodium—1,000mg per packet—than other electrolyte drinks and no carbohydrates, so they’re geared more towards low-moderate exercise where carb replenishment isn’t mandatory (they’re also fantastic for construction workers to maintain hydration on a hot summer day).

    The single-serve packets are sugar-free, keto-friendly, and easy to mix into water, smoothies, or even coffee. 

    3. NUUN Sport

    What we loveThings to consider
    – Effervescent 
    – Mild flavour
    – Sugar-free
    – Caffeinated option
    – Informed Choice Certified    		– Takes longer to dissolve in water
    – Slight aftertaste
    – Expensive 

    Form: Powdered tablet

    Electrolytes: Potassium, magnesium, calcium, sodium

    Sweetener: Dextrose, stevia

    Flavors: Fruit punch, grape, lemon-lime, orange, strawberry lemonade, tri-berry, tropical, watermelon  

    Price: $$

    If you’re a fan of bubbly water but don’t want all the carbonation at work, NUUN Hydration tablets will meet you halfway. Their slight effervescence brings life to plain Jane H2O and allows you to hydrate at the same time. 

    NUUN Hydration Sport electrolyte tables contain clean ingredients and come in a variety of flavors—you can also find caffeinated hydration tablets if you need some extra oomph. 

    4. Cymbiotika Pure Hydration

    What we loveThings to consider
    – Unique flavors 
    – Added vitamins and minerals
    – Low sugar
    – Great taste     		– Expensive

    Form: Powder (single servings)

    Electrolytes: Sodium, potassium, magnesium, calcium

    Sweetener: Cane sugar, stevia

    Flavors: Watermelon, lycee, lemon

    Price: $$$

    If you’re looking for a total bang for your buck, Cymbiotika’s Pure Hydration electrolyte mix will do it. It’s a science-backed formula containing vitamins, minerals, electrolytes, and amino acids for optimal hydration and recovery from physical activity.

    Compared to other electrolyte drinks, Cymbiotika Pure Hydration contains lower sodium levels but higher potassium levels, which may be problematic for some people. Some people may also find their flavors on the sweet side, despite having a relatively low sugar content.

    5. DripDrop Hydration

    What we loveThings to consider
    – Dissolves completely in water
    – Great flavors
    – Contains zinc and vitamin C
    – Contains 9g carbs    		– Contains sucralose
    – Lower amounts of sodium

    Form: Powder

    Electrolytes: Sodium, potassium, magnesium

    Sweetener: Sucralose

    Flavors: Berry, watermelon, lemon, orange, cherry, grape, fruit punch, strawberry-lemonade, mango, passionfruit, acai, pineapple-coconut

    Price: $$

    Finding an electrolyte drink that actually tastes good can be tricky, but DripDrop has done it. These single-serve packets come in a variety of flavors that hydrate and satisfy. 

    Each packet contains a good balance of sugar and electrolytes (sodium, potassium, and magnesium) for optimal hydration and energy replenishment, making them a great option for construction workers on a hot day. DripDrop also contains 80% DV of vitamin C to boost immunity. 

    However, if you want to avoid artificial sugars, stay away from DripDrop, as it contains sucralose. 

    6. Tailwind Nutrition Endurance Fuel Caffeinated

    What we loveThings to consider
    – Contains caffeine for an energy boost
    – Higher in fast-absorbing carbohydrates
    – Balance of sweet and salty
    – No artificial ingredients    		– Large serving size

    Form: Powder

    Electrolytes: Sodium, potassium, calcium, magnesium

    Sweetener: Glucose, sucrose

    Flavors: Mandarin (no caffeine), berry (no caffeine), lemon (no caffeine), unflavored (no caffeine), matcha, raspberry, tropical, cola

    Price: $

    Tailwind Endurance Fuel is made for endurance athletes looking for an edge, but that doesn’t mean it’s off the table for construction workers who need to jump the mid-day hump. It’s a jam-packed electrolyte formula that packs a triple punch: quick-absorbing carbs for fuel, electrolytes, and caffeine for energy.

    A single scoop of Tailwind Endurance Fuel Caffeinated has 35 mg of caffeine and 25 grams of carbohydrates as sugar, plus replaces essential electrolytes lost through sweat. The recommended serving is higher than most electrolyte powders (2-3 scoops in 24 ounces of water), but it’s a good option for sipping through the day. 

    Tailwind electrolytes also contain simple ingredients and are free of artificial colors, flavors, and sweeteners.

    For those who don’t want caffeine, Tailwind Nutrition also offers Endurance Fuel (no caffeine) and Rapid Hydration, supplying all of the essential electrolytes without stimulants. 

    7. Gainful Personalized Hydration

    What we loveThings to consider
    – Good flavors
    – Caffeinated option available
    – Personalized Nutrition
    – Added L-theanine
    – Low sugar    		– Expensive
    – Subscription-based service
    – Limited flavors

    Form: Powder (single servings)

    Electrolytes: Calcium, magnesium, sodium, potassium

    Sweetener: Cane sugar, stevia

    Flavors: Lemon-line, strawberry lemonade, tropical mango

    Price: $$

    Every construction worker is unique and their nutritional needs won’t be the same as another worker—so why should their electrolyte drink be? Gainful offers personalized nutrition in single-serve packets for on-the-go convenience. 

    Their subscription-based plan is pricier than other electrolyte supplements, but it’s designed to help you achieve your health goals. 

    It contains simple ingredients for optimal hydration with the addition of L-theanine and natural caffeine to enhance focus and reduce fatigue—two things that are key for job site safety and productivity. Each packet contains moderate amounts of sodium and potassium to replace minerals lost in sweat and just enough sugar to activate the sodium-glucose transport pump to drive nutrients into your cells more effectively than water.

    Hydration 101

    It should go without saying that water is important for optimal health and wellness, but the fact is, most people don’t drink nearly enough of it. Coffee, soda, alcohol, and other beverages tend to take priority over the one thing our bodies really need: water. 

    Approximately 60% of the human body is made of water—here’s how it breaks down by organ:

    • Brain and heart = 73% water
    • Lungs = 83% water
    • Skin = 64% water
    • Muscles and kidneys = 79% water
    • Bones = 31% water

    So, how do you keep something that’s so watery healthy? You treat like with like—you give the body enough water to keep it running like a well-oiled machine.

    Adequate water intake isn’t just about quenching thirst—water plays a vital role for every cell and system in your body. It’s involved in:

    • Thermoregulation
    • Respiration
    • Metabolism
    • Fluid balance
    • Waste elimination
    • Shock absorption
    • Saliva formation
    • Joint lubrication

    Not consuming enough water can lead to serious health consequences. Dehydration and euhydration are the two outcomes of insufficient water intake:

    In simple terms, a euhydrated state is still normal, while a dehydrated state isn’t. For construction workers with a high activity level or who are working in high heat conditions, dehydration onset can happen quickly. That’s why it’s important to continuously rehydrate with water and electrolytes.

    The dangers of heat stress: Signs and symptoms to look out for

    Working in hot or extreme heat conditions puts additional stress on the body. Although humans are equipped with natural heat regulatory mechanisms—perspiration, respiration, vasodilation, etc.—sometimes the body has difficulty getting rid of excess heat, leading to the onset of heat stress.

    High environmental temperatures can result in several clinical syndromes, including: 

    • Heat stroke
    • Heat exhaustion
    • Heat syncope
    • Heat cramps

    Severe heat stroke happens when core body temperature exceeds 103°F, resulting in multiple organ dysfunction. Heat stroke progression can happen rapidly (within hours), and permanent organ damage can result if the individual survives.

    There are three main causes of heat stress:

    Environment– Radiant heat (direct or indirect sunlight)Air temperature exceeds skin temperature 
    – High humidity
    WorkIncreased physical activity
    Worker– Physical condition
    – Poor health (obesity, age, underlying medical conditions)
    – Improper hydration
    – Excess clothing or inappropriate personal protective equipment (PPE)

    Signs of heat stress

    When a worker’s body starts to heat up, fluid and sodium loss increase through perspiration. The higher the level of dehydration, the more difficult it is for the body to cool itself down. Workers in hot climates or hot working environments should be aware of these three signs of heat stress:

    1. Excessive sweating
    2. Nausea
    3. Dizziness

    If not recognized and treated early, heat stress can lead to heat stroke, heat exhaustion, and heat cramps, all of which have serious implications for health.

    Apart from implementing certain practices that reduce workers’ risk of heat stress—eliminate or reduce exposure, provide cooling rooms, appropriate PPE, etc.—staying properly hydrated can go a long way to reducing the risk of heat stress and any associated conditions.

  • Top 8 supplements for construction professionals to improve sleep quality

    Top 8 supplements for construction professionals to improve sleep quality

    Good quality sleep is crucial for physical and cognitive function—but most construction workers don’t get enough. As the body’s natural sleep hormone, melatonin is one of the most popular natural sleep aids to improve sleep quality and efficiency. Other natural sleep aids like valerian, GABA, glycine, magnesium, and even CBD are excellent alternatives that can improve sleep latency, increase sleep duration, and reduce daytime fatigue.

    Quick look

    • Overly sleepy employees are 70% more likely to experience workplace injuries than well-rested workers.
    • Sleep deprivation can also contribute to chronic diseases, such as heart disease, high blood pressure, diabetes, and obesity.
    • Melatonin is the body’s natural sleep hormone and can be supplemented short-term for people struggling with sleep disorders. 
    • Tart cherry, valerian, chamomile, glycine, and magnesium are other natural options that may improve sleep quality.

    Top 8 natural sleep aids

    Proper sleep is critical to optimal performance. A lack of sleep—or lack of good quality sleep—not only contributes to chronic health conditions like diabetes and cardiovascular disease, but it’s also a risk factor in workplace injuries. 

    According to the National Sleep Foundation, sleep deprivation increases the likelihood of a workplace accident by 70%.

    So, how do you combat sleep deprivation and get the quality rest you need to perform safely? Changing your sleep environment to be more conducive to sleep is the first place to start, but natural sleep aids can also be supportive.

    Here are 8 natural sleep aids to improve sleep quality and daytime performance. 

    1. Melatonin

    Benefits: Reduces sleep onset, advances start of sleep, reduces jet lag

    Recommended dose: 1 to 5 mg

    Use: Short-term

    Melatonin is one of the top picks for a natural sleep aid thanks to its efficacy in improving sleep quality, especially for people struggling with jet lag or delayed sleep phase disorder. 

    Melatonin is a natural hormone produced in the pineal gland that regulates circadian rhythm, or your body’s biological clock. It’s released in response to darkness and at its highest concentration at night, tapering off in the early morning hours to make way for the release of cortisol. 

    Although melatonin penetrates all tissues and affects many cells in the body, its sleep-promoting actions result from feedback to the suprachiasmatic nucleus (SCN; the master clock) located in the anterior hypothalamus. By causing effects on the SCN, melatonin helps synchronize the circadian rhythm.

    2. Tart cherry

    Benefits: Reduces muscle soreness, improves sleep quality and duration, reduces insomnia symptoms

    Recommended dose: 240 mL 1-2 times daily

    Use: Long-term before bed

    Synthetic melatonin supplements are widely available, but it’s also possible to get melatonin from natural sources, such as tart cherries. Tart cherries, specifically sour or Montmorency cherries, offer various health benefits for inflammation, muscle recovery, immunity, and more. But because they naturally contain tryptophan and melatonin, they may also support sleep. 

    Tryptophan is the precursor amino acid to serotonin and melatonin and supports sleep. Just 100 grams of tart cherries packs about 9 mg of tryptophan that can support melatonin synthesis. Studies suggest tart cherry juice may be particularly beneficial for people with insomnia but can also improve sleep quality and duration for people without.

    3. Valerian

    Benefits: Reduces anxiety, improves sleep onset, improves sleep quality and duration

    Recommended dose: 450–1,410 mg per day

    Use: Short-term (up to 8 weeks)

    Valerian root is an age-old sleep remedy used in Europe for decades. It contains several compounds that offer potent health benefits, especially for relaxation and sleep. Some of the active compounds in valerian include: 

    • Iridoids (valepotriates) 
    • Essential oils (valerenic acid and valeric acid)
    • Lignans
    • Flavonoids
    • GABA (low concentrations)

    Although the mechanisms behind how valerian works for sleep aren’t fully understood, research finds that taking valerian root helps people fall asleep faster, improve sleep quality, and spend more time in a deeper sleep stage. 

    This may partly be due to its effects on GABA receptors, which calm the body and reduce anxiety. Studies show that valerenic acid and valerenol modulate GABA receptors and increase the availability of GABA in the central nervous system. Plus, some research has demonstrated that valerenic acid inhibits an enzyme that destroys GABA, helping to maintain levels.

    4. GABA

    Benefits: Reduces stress and anxiety, decreases sleep onset latency, increases sleep continuity 

    Recommended dose: 250 to 500 mg before bed

    Use: Short-term

    Gamma-aminobutyric acid (GABA) is an amino acid and neurotransmitter produced in the body that regulates nervous system activity. 

    Some research suggests GABA can support sleep by reducing stress and anxiety, which may help people fall asleep faster. Low levels of GABA have been linked to acute and chronic stress, anxiety disorders, and sleep issues such as insomnia.

    GABA supports sleep via GABAergic neurons and neurotransmitters that regulate the brain circuits in three areas:

    1. The amygdala to modulate stress and anxiety response
    2. Cortico-medullary pathways to modulate rapid eye movement (REM) and non-REM (especially slow wave sleep)
    3. The suprachiasmatic nuclei (SCN) to modulate circadian rhythm

    Increasing the binding of GABA to GABA receptors has shown benefits for reducing stress and anxiety, decreasing sleep latency, and increasing sleep continuity.

    5. Magnesium

    Benefits: Promotes muscle relaxation, decreases sleep latency, improves sleep efficiency and sleep time

    Recommended dose: 350 mg per day

    Use: Long-term

    Magnesium is an essential mineral found in bone, muscle, soft tissue, and fluids that is an essential cofactor for hundreds of biochemical reactions in the body. Magnesium is well known for its muscle-relaxing effects, which may benefit sleep. It’s also a natural N-methyl-D-aspartic acid (NMDA) antagonist and GABA agonist, which is key for regulating sleep.


    Some research shows that magnesium supplementation can improve subjective measures of insomnia, including sleep efficiency, sleep time, sleep onset latency, and early morning awakening, but also improves objective measures like concentration of serum renin, melatonin, and serum cortisol.

    6. Glycine

    Benefits: Improves sleep quality, reduces daytime sleepiness and fatigue, reduces core body temperature, shortens the latency to slow-wave sleep

    Recommended dose: 3 g per day

    Use: Short-term

    Glycine is a proteinogenic amino acid that plays an integral role in the synthesis of proteins, along with serotonin production, collagen synthesis, and nerve signal transmission. 

    Although evidence is limited, some research suggests glycine supplementation could support better sleep quality, specifically for people with insomnia. Core body temperature naturally falls at night to facilitate sleep onset, and taking glycine supplements may further facilitate via peripheral vasodilatation by activating NMDA receptors in the SCN shell; heat is dispersed away from the core to the extremities, helping to cool the body and reduce core body temperature to promote sleep.

    7. Chamomile

    Benefits: Improves sleep efficiency and quality, reduces daytime fatigue 

    Recommended dose: 220  to 1,600 mg daily (capsules) or 1-2 cups per day (tea)

    Use: Short-term

    Chamomile has been used as a calming, sleep-supportive herb for centuries thanks to its ability to promote relaxation and reduce blood pressure. 

    Some research suggests that chamomile’s sleep-promoting effects arise from the flavone apigenin binding to GABA receptors in the brain, which can reduce anxiety and promote sedation.

    Several studies have found sleep benefits after consuming chamomile before bed. A 2016 study of postnatal women found that those who drank chamomile tea daily for two weeks had significantly better sleep efficiency scores than those who didn’t drink it. Similarly, a 2019 meta-analysis found that chamomile was safe and effective for improving sleep quality, but it didn’t have a significant impact on symptoms of insomnia.

    8. Cannabidiol (CBD)

    Benefits: Increases sleep duration, reduces anxiety, improves sleep quality

    Recommended dose: Speak to your healthcare professional

    Use: Short-term

    Although some people might choose to smoke a joint to help them fall asleep, it’s not the THC we’re talking about here—it’s the calming CBD that might improve sleep.

    The endocannabinoid system (ECS) is a complex neurochemical network that regulates several bodily functions, including emotions, pain, and sleep. Although the body naturally releases endocannabinoid molecules, external sources of cannabinoids, including CBD, can influence the body via the ECS. 

    The hypothalamus, specifically the suprachiasmatic nucleus, plays an important role in the ECS and impacts sleep regulation. It has a high concentration of cannabinoid receptors and controls circadian rhythm—the 24-hour cycle that promotes sleep and wakefulness. Research suggests the endocannabinoid system might be involved in the cycle.

    CBD research is limited due to government regulations, but it’s suggested that CBD supplementation may promote better quality of sleep for several reasons:

    Are natural sleep aids safe?

    Most natural sleep aids are safe for healthy adults with the right dosage, but that doesn’t mean they’re universally safe. Because natural health products don’t undergo the same testing as pharmaceuticals, there is a lack of consistency and quality between products. As such, it’s important to research and talk to your healthcare professional before taking any sleep supplements. 

    If you notice any adverse side effects or changes in your health after taking sleep aids, consult your healthcare professional immediately. 

    The bottom line

    A healthy, good quality sleep is important for everyone, but it’s especially important for trades workers due to the nature of their jobs. Good sleep leads to better productivity, concentration, focus, job performance, and outcomes. 

    While sleep supplements aren’t a long-term solution for improving sleep patterns, they can be a great short-term crutch to get your sleep back on track.

  • Nutrient-rich foods for construction workers: Should you eat organ meats?

    Nutrient-rich foods for construction workers: Should you eat organ meats?

    The rough and tough early days and late-night schedule of construction workers require them to fuel their bodies with the most nutrient-dense foods possible if they want to perform at their best. 

    While you may be pounding back chicken, sweet potatoes, and veggies on your 15-minute break, there’s one thing you’re probably missing from most of your lunches (and dinners): organ meats.  Organ meats are some of the most nutritionally dense foods on the planet—and for anyone doing manual labor, they’re a huge must.

    Ready to learn why? Keep reading and find out!

    Why construction workers need to eat organ meats

    Organ meats are some of the most nutritionally rich foods on the planet, and eating a small portion every week or supplementing daily is one of the easiest ways to work towards good health. 

    They’re exceptionally high in B vitamins, such as vitamin B12 and folate, along with minerals—iron, magnesium, selenium, and zinc—and essential fat-soluble vitamins like vitamins A, D, E, and K.

    Consuming organ meats isn’t just recommended for people in the construction industry—it’s important for everyone. But health statistics are pretty bleak when it comes to people under a hard hat.

    Here’s a rundown of just some of the facts:

    Those numbers are alarmingly high—and that doesn’t even touch on most diseases. Here’s what accounts for them:

    • Long commute times
    • Long work weeks
    • Lack of physical activity
    • Poor food choices
    • High stress levels
    • Poor lifestyle choices
    • Lack of sleep

    It all adds up to major health trouble. But when it comes to improving and maintaining health, food choices are an easy place to start.

    Health benefits of organ meats

    While you might consider popping back a multivitamin every morning to ensure you meet your nutrient needs, organ meats are often more absorbable than supplements—and come with more health benefits.

    1. Weight management

    Manual laborers have some of the highest rates of obesity, diabetes, and CVD than any other profession. Studies find that construction workers are more likely to be overweight compared to the general population (46.2% compared to 39.2%) and have higher rates of smoking and alcohol consumption, both of which increase the risk of being overweight.

    Since diet and lifestyle are primary indicators of weight, choosing the right foods can go a long way to managing weight and reducing obesity and diabetes risk. 

    High-protein diets are one place to start.

    Research shows that high-protein diets can reduce appetite and increase satiety by slowing gastric emptying and increasing metabolic rate. 

    Although organ meats might not be as high in protein as muscle meats, they contain valuable nutrients like vitamins B1, B2, B6, B9, and B12, selenium, iron, copper, phosphorous, zinc, all of which play a role in building and maintaining muscle mass, metabolism, and body composition/

    2. Muscle growth

    Anyone who dawns a hard hat knows that jobs aren’t always easy. Some jobs require serious strength and endurance, which require sufficient muscle mass. Because muscle mass tends to dwindle with age—sarcopenia is a primary concern for aging men—adequate protein and nutrient intake is a must.

    Organ meats are a source of high-quality protein, crucial for building and maintaining muscle mass.

    Here’s how organ meats can help with muscle growth:

    Although muscle eats contain amino acids that support muscle growth, organ meats tend to have a more balanced nutrient composition and are more financially friendly.

    3. Brain health

    Want to keep your brain healthy throughout your career? Eat organ meats. They’re some of the richest sources of choline, a key nutrient for the brain, muscles, and liver.

    Choline is converted to acetylcholine—an important neurotransmitter involved in various brain functions, such as memory and attention, and body functions, such as muscle contractions, blood pressure, glandular secretions, and intestinal peristalsis. 

    On top of that, organ meats are also high in the highly-absorbably heme iron, which is crucial for proper brain function. 

    4. Detoxification

    Organ meats and detoxification? Yep, you read that right. Say goodbye to your detox green juices and say hello to offal. 

    Organ meats are loaded with co-enzyme Q10 (CoQ10), one of the most powerful natural antioxidants in the human body. In addition to that, you also have another crucial coenzyme: molybdenum. This nutrient plays a role in converting sulfites into sulfates, helping the body break down alcohol and other toxins and improving drug and alcohol metabolism. Studies have shown that high levels of sulfites can be harmful to health.

    5. Energy

    Apart from supporting detoxification, CoQ10 is also an energy powerhouse. It serves as an essential compound for mitochondria to produce ATP (cellular energy). CoQ10 is found in nearly every cell but predominantly in organs with high rates of metabolism, such as the heart, kidney, and liver, where it functions as an energy transfer molecule. 

    So, eating organ meats high in CoQ10 can support more efficient energy production—something that’s important for people working in the construction industry. 

    6. Reduce homocysteine

    With rates of heart disease and cardiovascular issues as high as they are in some of the construction fields, homocysteine is something you’ll want to get familiar with.

    Homocysteine is a non-proteinogenic amino acid produced in the body that’s normally broken down by vitamins B12, B6, and folate to make other chemicals. A lack of B vitamins can lead to abnormally high levels of homocysteine, which can damage arteries and increase the risk of diseases like dementia, heart disease, and stroke. 

    Organ meats are a rich source of essential B vitamins necessary to break down homocysteine and keep levels in check.

    8 types of organ meats you can try

    If you’ve never ventured into the world of organ meats, there are plenty of places to start. Here are eight different organ meats to try!

    1. Liver

    Liver is by far the reigning champ when it comes to organ meats. 

    Here’s what’s packed into just a three-ounce portion:

    • 162 calories 
    • 24.7 grams protein 
    • 4.5 grams of total fat
    • 337 mg of cholesterol (don’t panic‚—cholesterol isn’t the devil)
    • 2,694 IU vitamin A
    • 0.963 mg vitamin B2
    • 19.84 mcg vitamin B12 (more than 800% RDI)
    • 71.16 mcg folate
    • 4.02 mg copper (over 400% RDI)
    • 1.84 mg iron

    See why we love liver? You get a massive bang for your buck with one or two servings a week. Beef liver can have an iron-y taste if not prepared properly. If you’re not a fan, grind it up and blend it with other meats to mask the taste.

    2. Heart

    As we mentioned earlier, the heart is a highly metabolic organ that contains high levels of CoQ10, a powerful antioxidant that has profound effects on maintaining cardiovascular health by preventing LDL oxidation. Its antioxidant properties are also beneficial for reducing inflammation. 

    And although chock full of vitamins and minerals, heart tastes more like muscle meat than organ meat, so it’s much more palatable for people who aren’t fans of organs. Beef or chicken hearts can easily be marinated and grilled for a delicious lunch or dinner.

    3. Tongue

    Tongue is more similar to muscle meat than organs in terms of nutrient composition. While it contains abundant essential minerals—B vitamins, iron, zinc, choline, and protein—it’s also relatively high in fat, giving it an incredibly tender texture. 

    4. Brain

    If you’re feeling brave, why not give brain a try? If sourced from grass-fed animals, the brain is a rich source of bioavailable omega-3 fatty acids, along with choline, vitamin A, vitamin E, and selenium.

    5. Kidneys

    Kidneys are another popular organ meat with a similar nutritional profile to liver. They’re also very high in selenium—256% of the daily value in a 3.5-ounce serving—which acts as an important antioxidant and anti-inflammatory.

    6. Tripe

    Most people think about dog food when they hear tripe, but many cultures incorporate tripe into cooking. It’s full of nutrients—protein, selenium, iron, B vitamins, and choline—but unlike liver, tripe doesn’t contain vitamin A, so you don’t have to be as mindful of how often you eat it. 

    Tripe is the lining of an animal’s stomach. You’ll find tripe in the stomachs of ruminants, such as cows, sheep, and deer. But because tripe is the stomach lining, it often needs to be cooked for a while to become tender. 

    7. Gizzard

    The gizzard is an organ found in the digestive tract of some animals, such as poultry and birds. It’s made of a thick muscular wall that grinds up food and debris ingested by the bird. 

    Gizzards are generally cheap and are a good source of vitamins, minerals, and protein. 

    A 100-gram serving of chicken gizzards contains about 30 grams of protein, 60% RDI of selenium, and 15% RDI of vitamin B12, zinc, phosphorus, niacin, and riboflavin. 

    While classified as an organ, the gizzards are more like muscle meat, so they should be cooked longer to ensure they’re tender and not chewy. 

    8. Sweetbread

    And then we have sweetbreads—a 16th-century term that refers to an animal’s thymus gland or pancreas. They have a rich, slightly gamey flavor but are tender and succulent. 

    Unlike other organ meats, sweetbreads are high in vitamin C, giving them amazing antioxidant and immune-boosting properties. A 100-gram serving contains more than 50% RDI of vitamin C, 35% RDI of vitamin B12, 26% RDI of selenium, and 20% RDI of riboflavin (vitamin B2). 

    Conclusion

    If you can’t stomach the thought of eating a heart, liver, or kidney, organ supplements are the next best option. Beef liver or beef organ capsules are suitable alternatives offering just as much bang for your buck. 

    If you’re opting for capsules over the real deal, do your research and ensure you’re buying pure products that are 100% grass-fed and finished.