Under the Hard Hat

Tag: Health

  • 7 effective bone and joint supplements for active professionals

    7 effective bone and joint supplements for active professionals

    Maintaining healthy bones and joints is something every professional in physically demanding fields like construction, architecture, and engineering needs. The wear and tear from daily tasks can lead to discomfort, impacting productivity and quality of life. Incorporating bone and joint supplements into your routine can support mobility and reduce joint pain. Products such as Nature Made Glucosamine Chondroitin Complex with MSM and Deva Vegan Glucosamine are among the top supplements that help keep you moving.

    What to look for in a bone and joint supplement

    When selecting a bone and joint supplement, it’s important to consider the following factors:

    • Ingredients: Look for supplements containing clinically proven ingredients, such as glucosamine, chondroitin, MSM, and turmeric, which are known for their joint-supporting properties.
    • Quality and purity: Choose products that have been third-party tested for purity and potency.
    • Dosage and form: Consider the dosage per serving and the form of the supplement (e.g., tablets, capsules, powders) to ensure it fits your preferences and lifestyle.

    Top ingredients in a bone and joint supplement

    • Glucosamine: Supports the formation and repair of cartilage, aiding in joint flexibility and comfort.
    • Chondroitin: Helps maintain cartilage structure and inhibits enzymes that break down cartilage.
    • Methylsulfonylmethane (MSM): Provides sulfur, a vital component for joint health, and has anti-inflammatory effects.
    • Turmeric (Curcumin): Contains anti-inflammatory properties that can help reduce joint pain and stiffness.
    • Boswellia Serrata: An herbal extract known for its anti-inflammatory benefits, supporting joint function.

    Top 7 bone and joint supplements to reduce joint pain

    7. Schiff Move Free Advanced

    Schiff bone supplement
    What we loveThings to consider
    – combines glucosamine, chondroitin, hyaluronic acid, and Uniflex® for comprehensive joint support
    – designed to improve flexibility and reduce stiffness    		– contains shellfish, making it unsuitable for those with shellfish allergies

    Schiff Move Free Advanced is formulated to provide multi-faceted joint support, combining glucosamine, chondroitin, hyaluronic acid, and a proprietary Uniflex® blend. Glucosamine and chondroitin help build and protect cartilage, while hyaluronic acid enhances joint lubrication, promoting smoother movement. Uniflex®, a unique ingredient derived from natural minerals, is designed to deliver fast relief from joint discomfort and stiffness. This supplement is particularly beneficial for construction professionals who experience joint fatigue after long hours of physical labor. Although it contains shellfish, making it unsuitable for some individuals, it remains a top choice for those seeking long-term joint health and mobility.  

    Features  

    • Combines glucosamine, chondroitin, and hyaluronic acid for comprehensive joint support  
    • Contains Uniflex to reduce stiffness and discomfort  
    • Promotes joint lubrication for smoother movement 

    6. Osteo Bi-Flex Triple Strength

    Osteo Bi-Flex Triple Strength
    What we loveThings to consider
    – contains Joint Shield™ 5-LOXIN Advanced, a proprietary blend that supports joint function
    – also includes vitamin D for bone health    		– the proprietary blend may not disclose exact ingredient amounts

    Osteo Bi-Flex Triple Strength stands out with its proprietary Joint Shield™ 5-LOXIN Advanced blend, which contains Boswellia serrata extract — a powerful anti-inflammatory compound that promotes joint comfort. Combined with glucosamine, this supplement helps maintain cartilage health and improves joint flexibility. The added vitamin C supports absorption, making it ideal for active professionals who engage in physically demanding tasks. One of its key benefits is its fast-acting formula, which can deliver noticeable results in as little as seven days. If you’re looking for a supplement that provides comprehensive joint and bone support, Osteo Bi-Flex is a strong contender.  

    Features

    • Includes Joint Shield 5-LOXIN Advanced for fast-acting joint relief  
    • Contains vitamin D to support bone health  
    • Provides high-potency joint support in a triple-strength formula

    5. NOW Vegetarian Glucosamine & MSM

    NOW Vegetarian Glucosamine & MSM
    What we loveThings to consider
    – combines glucosamine and MSM in a vegetarian-friendly formula
    – free from common allergens and artificial ingredients    		– does not contain chondroitin, which is often paired with glucosamine for joint support

    NOW Vegetarian Glucosamine & MSM provides a powerful combination of two essential ingredients for joint health: glucosamine sulfate and MSM. With 1,000 mg of each ingredient per serving, this supplement is designed to reduce inflammation, support cartilage repair, and enhance joint mobility. It’s particularly appealing to vegetarians and vegans, as it avoids animal-sourced ingredients and is also free from major allergens like wheat, gluten, soy, and dairy. For construction professionals, engineers, and laborers who put strain on their joints daily, this supplement offers much-needed relief from stiffness and discomfort.

    Features

    • Suitable for vegetarians and vegans  
    • Free from major allergens like wheat, soy, and dairy  
    • Contains 500 mg of glucosamine and 333 mg of MSM per serving

    4. Klean Athlete Collagen + C  

    Klean Athlete Collagen + C  
    What we loveThings to consider
    – Provides collagen peptides to support joint and connective tissue health  
    – Includes vitamin C to enhance collagen absorption and synthesis     		– Does not contain glucosamine, chondroitin, or MSM, which are commonly used for joint support  
    – Requires mixing with liquid, which may not be as convenient as a capsule  

    Klean Athlete Collagen + C is designed to support joint health, cartilage repair, and mobility, making it ideal for active professionals who put a strain on their bodies daily. This supplement contains collagen peptides sourced from bovine hide, which are known to promote healthy connective tissue, along with vitamin C to boost collagen synthesis. The powder form mixes easily into water, smoothies, or other beverages, making it convenient for those with busy schedules. With no artificial flavors or sweeteners, this supplement aligns with clean-label standards, ensuring you’re fueling your body with high-quality ingredients.  

    Features  

    • Contains collagen peptides sourced from bovine hide  
    • Includes vitamin C to promote collagen production and tissue repair  
    • Free from artificial additives, GMOs, and major allergens  

    3. Pure Encapsulations Glucosamine Chondroitin

    Pure Encapsulations Glucosamine Chondroitin
    What we loveThings to consider
    – offers a clean, hypoallergenic formula with high-quality ingredients
    – ideal for those with dietary sensitivities    		– contains shellfish, making it unsuitable for those with shellfish allergies

    Pure Encapsulations Glucosamine Chondroitin offers a simple yet highly effective formula for joint support, providing 300 mg of glucosamine, MSM, and chondroitin per serving. This supplement is specifically designed for individuals who prioritize purity, as it’s free from gluten, soy, dairy, and artificial additives. Glucosamine works to promote cartilage repair, while chondroitin helps maintain joint cushioning and flexibility. If you’re looking for a clean, hypoallergenic supplement to protect your joints, Pure Encapsulations is an excellent choice.   

    Features  

    • Simple, hypoallergenic formula free from gluten, soy, and dairy  
    • Provides 300 mg of glucosamine, MSM and chondroitin per serving  
    • No additives  

    2. Deva Vegan Glucosamine

    Deva Vegan Glucosamine
    What we loveThings to consider
    – 100% vegan-friendly, ideal for plant-based lifestyles   
    – provides a high dose of 1500mg glucosamine per serving    		– does not contain chondroitin or MSM, which are often paired with glucosamine

    Deva Vegan Glucosamine is designed specifically for individuals following a vegan or vegetarian lifestyle who still want to prioritize their joint health. It provides 1,500 mg of glucosamine hydrochloride per serving, derived from non-animal sources, making it ideal for those with shellfish allergies or dietary restrictions. The formula is also free from soy, gluten, and GMOs, allowing individuals with common allergens to take it with confidence. If you’re looking for a plant-based, clean option to protect your joints, Deva Vegan Glucosamine is a top choice.

    Features

    • Completely vegan-friendly with no animal-derived ingredients
    • Free from soy, gluten, and GMOs
    • Provides 1,500 mg of glucosamine per serving

    UTHH Top Pick: Nature Made Glucosamine Chondroitin Complex with MSM

    Nature Made Glucosamine Chondroitin Complex with MSM
    What we loveThings to consider
    – combines glucosamine, chondroitin, and MSM, three key ingredients known to support joint health
    – free from synthetic dyes and artificial flavors    		– each serving requires taking two caplets, which might be inconvenient for some users

    Nature Made Glucosamine Chondroitin Complex with MSM is our top pick as it comes packed with all three main ingredients needed to support joints and reduce stiffness. Each serving comes with 1500mg of Glucosamine, 800mg of Chondroitin, and 750mg of MSM making this supplement highly potent. It’s also USP verified, ensuring it meets high standards for quality and potency, giving you peace of mind about what you’re putting into your body. For active professionals who face daily wear and tear on their joints, this supplement is a reliable way to keep you moving comfortably. 

    Features

    • Triple-ingredient formula that supports cartilage repair, joint cushioning, and flexibility  
    • USP verified for quality and potency  
    • Free from artificial dyes or flavors

    Bottom line

    Finding the right bone and joint supplement can make a big difference in how you feel day-to-day, especially in physically demanding professions. Whether you’re on your feet all day or lifting heavy materials, protecting your joints is essential for long-term mobility. Prioritize supplements with glucosamine, chondroitin, MSM, and anti-inflammatory ingredients like turmeric to maximize your results.  

    If you’re looking for more health and wellness tips tailored to professionals in construction, architecture, and engineering, subscribe to our newsletter at Under the Hard Hat. We’ll keep you moving strong and staying informed!  

  • Tired of work gear causing chafing in the heat? Here’s how you can avoid it

    Tired of work gear causing chafing in the heat? Here’s how you can avoid it

    It’s a dangerous game when you’re warm on the job site—chafing is a real problem that men and women experience that can be uncomfortable and downright painful. For some, it’s a just-in-the-summer problem, but sometimes the heat is unavoidable all year round. Instead of dreading the chafe, arm yourself with the right products—moisture-wicking underwear, body wipes, and compression shorts or pants—that can help prevent it before it happens.

    No, this isn’t an article on the wonders of Vaseline. Believe it or not, there are clothing options you can buy, balms you can test, and even wipes that work more effectively. 

    Here are 5 ways to maintain comfort on the job regardless of the weather. 

    5 ways to avoid chub rub this summer  

    1. Buy moisture-wicking underwear

    Buying the cheapest 5-pack of underwear from your nearest department store may be easiest in the moment, but that decision could be hurting you (literally) after the fact. Moisture-wicking underwear has come a long way in style, comfort, and effectiveness—and it’s worth the splurge.

    Try a brand like Saxx, for example. It has coverage but is also light and breathable, so you can worry less about chafing. Sumaba is another excellent option with its 3D contour pouch design. Plus, they both have price points that don’t break the bank. But if you’re looking to splurge on comfort, you can’t go wrong with Lulu Lemon’s Always in Motion sweat-wicking, quick-dry underwear—and there are several styles to suit your preference.

    2. Consider compression shorts or pants

    For extra protection, go above and beyond with chafe-preventative shorts or pants. Options with compression will act as a second skin and another layer of safety for preventing the sting of chub rub. Ideally, something lightweight and breathable will be your best option.

    2XU and Under Armour both offer great compression short options. Most athletic stores also sell compression shorts, so try a few styles on to see what’s most comfortable for you. 

    3. Lather on some anti-chafe cream

    Chafe cream is a tried-and-true classic. Its purpose is to let the body glide rather than rub, reducing friction and skin breakage.

    The original Body Glide remains a top seller because it’s simple and works. Happy Nuts is another great option, offering sweat defense without aluminum.

    Body deodorants, used to prevent chafe and fight odor, are also becoming more popular. Old Spice and Mando are popular products, and the application is quick, like regular deodorant, so there is no need to spend time rubbing it in. 

    Plus, they’re super portable, making them easy to use mid-job.

    4. Use body wipes

    If you haven’t heard of Dude Wipes yet, you’re either chafing or living under a rock—or both!

    Dude Wipes are one of the simplest ways to stay clean on the job, which is key to preventing chafing. As a bonus, they offer medicated wipes for sensitive situations. Best of all, they come in convenient single packs for ultimate portability and less bulk. 

    5. Nipple guards are your friend

    If they’re good enough for long-distance runners, they’re good enough for you. Nipple rubbing through your shirt can hurt badly enough to slow down your productivity. Not to mention, the healing time is less than forgiving. The perfect solution for this specific area? Nipple guards. 

    NipEaze are latex-free adhesive covers that are breathable and water-resistant so that they won’t cause discomfort. Nip Guards is another option that’s been around and trusted since 1999.

    Whether you experience chafing or are trying to prevent it in the first place, choosing the right products is the simplest way to avoid discomfort and stay productive on the clock. 

    For more tips, news, advice, and everything about life in the trades, join our community and subscribe to our weekly e-blasts. We’ll keep the advice coming to keep you and your team going.

  • Staying strong after 65: A guide for building industry professionals

    Staying strong after 65: A guide for building industry professionals

    Staying independent as you age can be difficult, considering all the elements that come into play with aging and working physically demanding jobs. Factors of health, including balance, mobility, cardiovascular fitness, nutrition, and strength, all play essential roles in the big picture. Whether you’re in the construction industry, an office worker, or newly retired, incorporating a weekly strength training program and enough protein into your diet helps to slow down the effects of aging.

    Why strength matters as you age

    Strength is more than just being able to lift heavy objects—it’s the foundation for staying mobile, independent, and healthy. As we age, muscle mass naturally declines due to changes in muscle growth processes, which can result in a condition called sarcopenia (age-related muscle loss). Without intervention, this loss of strength can impact your balance, mobility, and overall health. Here’s why staying strong matters, especially if you’re over 65.

    • Reduce the risk of sarcopenia: Strength training slows down the natural loss of muscle mass, helping you maintain functional strength for everyday activities like walking, climbing stairs, or being physically active in your career.
    • Balance hormone levels: Lifting weights stimulates the release of growth hormones like testosterone, which are essential for muscle repair and maintenance. This balance is especially important in your later years.
    • Prevent fractures and falls: Muscle strength improves your balance and coordination, reducing the likelihood of falls, which are a significant cause of fractures in older adults.
    • Improve mobility: Stronger muscles mean better joint support, making it easier to move around freely without stiffness or discomfort.
    • Enhance health markers: Regular strength training can help reduce blood pressure, stabilize blood sugar levels, and improve cholesterol profiles, lowering the risk of chronic diseases like heart disease and diabetes.
    • Boost your quality of life: Staying fit and strong allows you to enjoy activities you love, from playing with grandchildren to pursuing hobbies that require physical effort.

    This is especially important for those in the construction field who are involved in manual work. Many workers retire from physically demanding jobs by their mid-60s, which leads to a loss of strength over time due to inactivity. Maintaining strength can mean fewer injuries and better life quality as you age—even if you choose to continue working. Office workers also benefit from staying fit, as sitting for long hours can lead to muscle imbalances and stiffness.

    As you age, your muscles naturally weaken and shrink—a process known as sarcopenia. Without proper care, this loss can impact your ability to do everyday tasks like carrying groceries, climbing stairs, or even standing for long periods. The good news? Strength training is one of the most effective ways to fight back and keep your muscles strong and functional.

    Research shows that strength training doesn’t just slow muscle loss but can reverse it. A study published on PubMed found that adults between the ages of 60 and 75 who engaged in heavy resistance training saw significant gains in muscle strength during a six-month program. Even better, they maintained 50–60% of those strength improvements four years later despite reducing their training. This proves that strength training isn’t just a short-term fix—it provides lasting benefits.

    So, how does it work?

    Strength training uses resistance (like weights, resistance bands, or even your own body weight) to stimulate your muscles. This resistance triggers a repair process that makes your muscles stronger and more resilient. Even simple exercises like squats, push-ups, or pulling resistance bands can create this effect when done consistently.

    But there’s more to it than just building muscle. Strength training also improves your nervous system’s ability to activate muscle fibers efficiently. This is especially important as you age because it helps with coordination and reaction time, reducing the risk of falls and injuries. It also helps stabilize joints, easing discomfort in areas like your knees and lower back, which are prone to age-related issues.

    For those in physically demanding fields like construction, strength training can make a world of difference. Whether swinging a hammer or carrying heavy materials, maintaining strong muscles reduces strain on your joints and lowers your risk of workplace injuries. Even if you’ve transitioned into an office role, strength training counters the effects of prolonged sitting, like weak glutes and tight hips, keeping you mobile and pain-free.

    The key to success is consistency. You don’t need to lift the heaviest weights to see results. Start with simple movements like bodyweight exercises or light resistance, then gradually increase the intensity as you get stronger. The effort you put in now can lead to years of improved strength, independence, and overall well-being.

    Other ways to support muscle strength as you age

    There are other ways to maintain muscle strength after 65 other than resistance training. Here are the best ways to support your muscles as you age:

    • Stay active every day: Incorporate activities like walking, gardening, or even dancing into your daily routine. These movements keep your muscles engaged and joints flexible, reducing stiffness and promoting overall mobility. Aim for at least 150 minutes of moderate-intensity aerobic activity each week, as recommended by health experts.
    • Eat enough protein: Protein is essential for muscle repair and growth. As you age, your body may need more protein to maintain muscle mass. Include sources like lean meats, fish, eggs, dairy products, beans, and nuts in your meals. Health professionals suggest that older adults consume about 1.0 to 1.2 grams of protein per kilogram of body weight daily to support muscle health.
    • Consider supplements wisely: Sometimes, diet alone doesn’t provide all the nutrients your body need, especially as you age. Supplements like vitamin D and calcium are essential for bone health, which supports muscle function. Omega-3 fatty acids may also help by reducing muscle inflammation. Before starting any supplement, consult with a healthcare provider to ensure it’s appropriate for you.
    • Stay hydrated: Water is vital for muscle function. Dehydration can lead to muscle cramps and fatigue. Make sure to drink enough fluids throughout the day, especially before and after physical activities.
    • Get quality sleep: Your muscles repair and grow during sleep. Aim for 7 to 9 hours of quality sleep each night to support muscle recovery and overall health.

    Best exercises for seniors over 65

    Maintaining muscle strength doesn’t require fancy equipment or gym memberships. With resistance bands, light dumbbells, or your body weight, you can perform effective exercises that keep your muscles strong and your joints flexible. Here’s a senior-friendly routine that’s simple and effective:

    1. Bodyweight Squats

    Strengthens: thighs, hips, and glutes

    • How to do it: Stand with your feet shoulder-width apart. Lower your body as if sitting onto a chair, keeping your back straight. Push through your heels to stand back up. If needed, hold onto a stable surface like a chair for balance.
    • Repetitions: 2-3 sets of 8–12 reps

    2. Resistance Band Rows

    Strengthens: upper back and shoulders

    • How to do it: Sit on a chair or the floor. Wrap a resistance band around your feet and hold the ends. Pull the band toward your chest, keeping your elbows close to your body and squeezing your shoulder blades together. Slowly release back to the starting position.
    • Repetitions: 2-3 sets of 10 reps

    3. Bodyweight Step-Ups

    Strengthens: legs and improves balance

    • How to do it: Use a low, stable surface like a step or a sturdy box. Step up with one foot, then bring the other foot up to join it. Step back down one foot at a time. Hold onto a wall or railing if needed for balance.
    • Repetitions: 2-3 sets of 8–10 reps per leg

    4. Wall Push-Ups

    Strengthens: upper body (chest, shoulders, and triceps)

    • How to do it: Stand facing a wall, about an arm’s length away. Place your hands on the wall at shoulder height. Bend your elbows to lean toward the wall, then push back to the starting position.
    • Repetitions: 2-3 sets of 8–10 reps

    5. Dumbbell Bicep Curls

    Strengthens: arms

    • How to do it: Hold a light dumbbell in each hand with your arms at your sides. Slowly curl the dumbbells toward your shoulders, keeping your elbows close to your body. Lower the weights back down with control.
    • Repetitions: 2-3 sets of 10 reps

    6. Standing Leg Side Raises

    Strengthens: hips and improves balance

    • How to do it: Stand next to a chair for support. Lift one leg straight to the side as high as comfortable without arching in the back, keeping your toes pointed forward. Lower it back down and repeat on the other side.
    • Repetitions: 2-3 sets of 10 reps per leg

    7. Standing Calf Raises

    Strengthens: calves and improves balance

    • How to do it: Stand near a chair or wall for support. Rise onto your toes as high as possible, then slowly lower back down.
    • Repetitions: 2-3 sets of 12 reps

    8. Seated Marching

    Strengthens: hip flexors and improves coordination

    • How to do it: Sit on a chair with your feet flat on the ground. Lift one knee toward your chest, then lower it back down. Alternate legs in a marching motion. For a more advanced version, try this move standing or holding a pair of dumbbells.
    • Repetitions: 2-3 sets of 12 reps per leg

    9. Seated Dumbbell Lateral Raise

    Strengthens: shoulders

    • How to do it: Sit upright in a chair with a light dumbbell in each hand your and arms at your sides. Raise your arms to the sides until they are at shoulder height, keeping a slight bend in your elbows. Slowly lower back to the starting position.
    • Repetitions: 2-3 sets of 10 reps

    Bottom line

    Whether in a physically demanding job like construction or office, maintaining muscle strength after 65 is one of the best investments you can make in your health and independence. Regular strength training, combined with daily movement, a balanced diet, and adequate rest, not only helps you stay mobile and reduce injury risks but also enhances your overall quality of life. By staying strong and healthy, you also help reduce the burden on the healthcare system, as fewer injuries, falls, and chronic conditions mean less need for medical interventions.

    If you’re ready to take control of your health and build a stronger, more vibrant future, why not start today? For more expert tips, practical advice, and senior-friendly routines, subscribe to our newsletter now. Get weekly insights delivered straight to your inbox, and let’s make healthy aging a reality together.

  • The top 10 construction health and safety courses

    The top 10 construction health and safety courses

    construction worker with a safety vest and hard hat

    A job must be done safely for it to be well-executed. Every employer is responsible for ensuring workers get adequate safety training, and keeping training routine is critical. Now more than ever, adequate courses can be easily accessed online, and the top training courses for construction professionals include fire safety and extinguisher training, workplace violence prevention, confined spaces, asbestos awareness, and construction health and safety for managers.

    Top 10 health and safety courses for construction workers

    1. Scaffolding

    Where to find it: eSafetyFirst

    Scaffolding injuries from falls can range from minor to fatal. These falls can occur from poorly constructed scaffolding to improper work and use while on them. This training course from eSafetyFirst teaches workers to understand the hazards associated with common scaffolding types and the procedures for controlling or eliminating them. 

    This course is for workers who are expected to assemble, alter, dismantle, move upon, maintain, inspect, or repair an industrial-use scaffold. 

    2. Fall arrest and protection

    Where to find it: Canada Safety Training Centre

    Fall arrest training is crucial for any worker on site. It’s designed to provide workers with the skills to anticipate and prevent falls in the workplace. This essential training helps protect workers from injury, and it is typically taken before new workers even step onto the job. 

    This online course covers fall protection basics. Workers learn to properly inspect, use, and maintain their fall protection equipment to ensure it’s always in proper condition. This course is ideal for any new site worker exposed to fall hazards and supervisors responsible for worker safety. It’s a great beginner course for those new to the site, but also a great refresher course for those looking to maintain proper practices and safeguard against injury. 

    3. Forklift workshop for construction

    Where to find it: J. J. Keller

    This safety course from J. J. Keller helps workers meet the formal, practical, evaluation, and refresher requirements of OSHA’s 29 CFR Sections 1926.602(d) and 1910.178(l). Like others on the list, this course is an excellent introduction to safety training and a thorough refresher for those looking to repeat their training. 

    The course will provide key safety and training operations practices. The workshop format reinforces learning using hands-on tools, learning activities, and exercises. Workers will also learn to conduct inspections, identify job site hazards, read a load chart, and more. 

    4. Workplace violence prevention specialist

    Where to find it: National Association of Safety Professionals

    This intensive independent study course from the National Association of Safety Professionals gives construction workers a comprehensive understanding of how to prevent workplace violence and teaches how to maintain safety on site. The completion time depends on your prior workplace safety knowledge, and students can take up to six months to complete it.

    Workers, upon completion, will learn about the significant impact of violence in the workplace, how to define various types of workplace violence, how to identify potentially violent employees, and more. This course is recommended for construction professionals in America but could be used by workers in the greater AEC space outside of the U.S. 

    5. Cold stress awareness training 

    Where to find it: Canada Safety Training Centre

    This cold stress awareness training course by the Canada Safety Training Centre is particularly useful for construction professionals working in temperatures that could threaten their safety and well-being. 

    This course gives workers the know-how to recognize the signs and symptoms of cold stress and how to manage or prevent it. It’s intended to help everyone from entry-level workers to supervisors and site managers in construction, transportation, agriculture, and more. Completion of the course allows workers to meet OHS requirements and meet compliance standards. 

    6. Fire safety and extinguishers training

    Where to find it: eSafetyFirst

    The fire safety and extinguishers training through eSafetyFirst ensures rigorous fire prevention and evacuation training to ensure safety for themselves and their colleagues. This course teaches workers the awareness of the fire triangle and the different classes of fire they need to properly prevent and extinguish on site. 

    Workers will also learn how to operate and maintain a fire extinguisher, as well as a number of fire prevention strategies and evacuation procedures. This course is a suitable introductory resource and an adequate refresher for those looking to renew their safety training. 

    7. Confined spaces

    Where to find it: Compliance Training Online

    Confined spaced training, like fall arrest and protection, is a must-have before most workers enter a site for the first time. Often, construction professionals are required to work in tight or confined spaces and must be aware of the dangers to prevent injury or fatality. 

    This essential training program from Compliance Training Online takes workers through key terms and examples, hazards, causes of fatalities, and injury and fatality statistics. The course has several units, ranging from before work begins in the confined space to coordinating entry to the duties of key personnel. The course takes two hours and should be retaken when there’s a change in assigned duties or when new confined space hazards present themselves on site.

    8. Outdoor crane awareness training 

    Where to find it: Canada Safety Training Centre

    Crane operation is one of the more dangerous jobs on a construction site, and this introductory crane safety training course from Canada Safety Training Centre offers a great way to get started. Workers will begin by understanding the various cranes used in different industries, including construction, transportation, and manufacturing. They also learn the ins and outs of proper maintenance, which is key for staying safe.

    Course participants are also guided through numerous modules, including safety guidelines and regulations, pre-operation procedures and checks, hand signals and protocols, and risk assessment and hazard identification. 

    9. Asbestos awareness online training

    Where to find it: Danatec

    Exposure to respiratory hazards like Asbestos is a major cause of illness and disability in the workplace. This course from Danatec explains why asbestos causes the most harm and outlines the applicable regulations and protection measures. 

    The course is aimed at professionals working in environments or industries where asbestos may exist. This is especially applicable to construction professionals on sites that were erected prior to the 1990’s. 

    10. Construction safety and health manager

    Where to find it: OSHA

    Worker safety on the construction site starts with competent management that implements stringent safety measures. This construction safety and health manager course from OSHA is 162 hours of training on implementing and managing a health and safety program, learning how to identify workplace hazards, and building leadership skills around health and safety. 

    The course is suited for all levels of leadership, and the package includes your course certifications, training record card, and a free transcript. 

    Why health and safety courses matter in the industry

    Workplace safety for construction professionals is important for employers and employees alike. The construction industry has incredibly high workplace injury rates, and when companies invest in foundational health and safety education courses, everyone on site can foster a safe environment and reduce the risk of injury or fatality. 

    By addressing the potential workplace hazards each site contains through specialized training, workers can confidently execute their job duties while maintaining safety and compliance. These courses provide valuable education to new and senior construction professionals, as well as the practical skills to mitigate real-life hazards and risks. 

    Bottom line

    The construction industry is vast in terms of site, project scope, and role. Covering some of the more basic courses like fall protection and confined space certification gives many workers what they need for a job well done. But in some cases, specialized education such as crane and forklift safety, asbestos awareness, and workplace violence knowledge might be the difference between safety and injury. 

    To stay in the loop about construction industry news, subscribe to our weekly newsletter and follow us on social media.

  • Under pressure in construction: How workplace stress impacts your heart health

    Under pressure in construction: How workplace stress impacts your heart health

    Stress in industries like engineering, construction, and architecture isn’t just a temporary inconvenience—it can have lasting effects on overall health, particularly on the heart. Chronic stress has been linked to higher risks of cardiovascular issues like hypertension and heart disease, making it crucial to address it early. Taking steps to understand and manage stress protects one’s well-being and helps one stay focused, productive, and healthier in the long run.

    Quick look

    • Stress is a natural response, but chronic stress in high-pressure jobs, such as construction and engineering, can significantly harm cardiovascular health.
    • Demanding roles in the AEC industry, particularly those involving tight deadlines or on-site challenges, are linked to an increased risk of heart disease.
    • Stress impacts performance and productivity, making management essential for health, safety, and project success.
    • Practical strategies like prioritizing sleep, taking breaks, and setting technology boundaries can help reduce workplace stress.

    The reality of stress

    Stress is a normal part of AEC work, whether navigating tight project timelines, dealing with safety risks on-site, or managing client expectations. In small doses, stress can push you to perform well under pressure. However, stress wears down your body and mind when it becomes a constant companion. Chronic stress leads to a cascade of issues, including fatigue, anxiety, high blood pressure, and a weakened immune system—factors that can endanger both personal health and job performance.

    Recognizing the tipping point between manageable and harmful stress is critical for professionals. In an industry where precision, safety, and deadlines are paramount, understanding your stress triggers is the first step toward protecting your health and improving outcomes.

    Good vs. bad stress

    Not all stress is harmful. Eustress—positive stress—can motivate you to hit deadlines or innovate solutions for complex design or construction challenges. It’s the kind of stress that helps a project manager juggle multiple responsibilities or a site supervisor maintain focus under pressure.

    Distress, on the other hand, occurs when stress becomes overwhelming or unrelenting. This can leave you feeling helpless and drained, physically and mentally. In an industry where mistakes can have serious consequences, distress jeopardizes your health and the safety and success of your projects. Balancing these forms of stress is crucial for AEC professionals, who often face high-stakes work environments.

    How stress affects the cardiovascular system

    Chronic stress triggers your body’s “fight-or-flight” response, releasing hormones like cortisol and adrenaline. These hormones are helpful during immediate challenges, like managing a sudden on-site issue. However, when stress is constant, it results in persistently elevated blood pressure and inflammation, which increase the risk of cardiovascular events such as heart attacks and strokes.

    For AEC professionals, long hours, irregular schedules, and demanding physical tasks often exacerbate these risks. Stress can also lead to unhealthy coping mechanisms, such as skipping meals, poor diet choices on-site, or excessive reliance on caffeine, further straining your cardiovascular system.

    Higher risk for CV complications

    An estimated 211,000 construction workers in the U.S. have been diagnosed with cardiovascular disease, according to the American Heart Association. These roles often require intense physical labor, navigating challenging environmental conditions, and managing high-pressure deadlines in demanding work environments.

    For those working in AEC, the combination of physical demands, safety concerns, and deadline pressure creates a perfect storm for chronic stress. These factors, compounded by insufficient recovery time, weaken the body’s ability to heal, increasing vulnerability to long-term health complications.

    Additionally, chronic stress weakens the body’s ability to repair itself, making it harder to recover from minor cardiovascular issues before they escalate. The prolonged release of stress hormones like cortisol contributes to increased blood sugar levels and inflammation, both of which are key risk factors for heart disease.

    Impact on performance and productivity

    In the AEC industry, where precision and teamwork are critical, stress can harm your health and undermine performance. Chronic stress reduces focus, decision-making ability, and emotional resilience, leading to burnout and strained workplace relationships. This can result in costly mistakes, missed deadlines, and increased turnover, affecting individual and organizational success.

    Work stress and heart health: The study

    Research continues to reveal the profound impact of job-related stress on heart health, with studies indicating a strong connection between chronic stress and long-term cardiovascular issues. A study published in the Journal of the American Heart Association found that individuals experiencing prolonged workplace stress were at a significantly higher risk for heart disease later in life. This risk was particularly evident in high-pressure occupations where deadlines, responsibility, and physical demands create sustained stress.

    Who is most at risk?
    Men in high-stress jobs, such as construction workers, first responders, and corporate executives, are particularly vulnerable. Male workers in these environments are not only more likely to experience high blood pressure but also face an elevated risk of heart attacks and strokes. This is often compounded by unhealthy coping mechanisms, such as smoking or poor dietary habits, which exacerbate the strain on the cardiovascular system.

    Can the damage be reversed?
    The good news is that proactive stress management can mitigate many of these long-term health impacts. Techniques like regular exercise, mindfulness, and workplace policies that promote work-life balance have reduced stress-related cardiovascular risks. For example, companies encouraging open communication and flexible scheduling have reported lower stress levels and improved heart health among employees.

    Top tips to manage workplace stress

    Managing stress on the job is critical for your overall health and productivity. Here are practical tips to help you recognize stressors, set boundaries, and build healthier habits.

    Awareness

    The first step in managing stress is identifying the root causes. Pay attention to situations or tasks that trigger anxiety or frustration. Keep a journal or use a stress-tracking app to recognize patterns and understand how these stressors affect your mood, energy, and physical health. Awareness allows you to address stress proactively rather than reacting to it.

    Prioritize sleep

    A lack of sleep worsens stress, disrupts cognitive function, and increases the risk of heart disease. Aim for 7–9 hours of quality sleep each night. Create a bedtime routine, avoid screens before bed, and limit caffeine in the afternoon to promote restful sleep. Rested employees are not only healthier but also more focused and efficient.

    Turn off technology

    Work-related technology can blur the lines between professional and personal time, leaving little room for recharge. To prevent burnout, set boundaries by disconnecting from work-related devices after hours. 

    Schedule breaks

    Regular breaks throughout the day can improve focus and reduce stress. Even a 5–10 minute walk, stretch, or mindful breathing exercise can lower your heart rate and clear your mind. Breaks are not unproductive; they’re essential for maintaining stamina and clarity.

    Open communication

    Stress often stems from unrealistic expectations or overwhelming workloads. Speak openly with your manager or team about your challenges and seek support when necessary. Transparent communication fosters a supportive workplace culture, ensuring stress doesn’t spiral into a bigger issue.

    Tailored coping mechanisms

    Everyone copes with stress differently, so find strategies that work best for you. Mindfulness techniques, such as meditation or deep breathing, can help calm your mind. Regular exercise, such as yoga, running, or weightlifting, is another excellent way to combat stress. Hobbies, whether creative or physical, also offer a meaningful escape.

    Other strategies

    • Healthy diet: Fuel your body with nutritious foods like fruits, vegetables, and whole grains to maintain steady energy levels. Avoid overconsumption of caffeine or sugary snacks that can worsen stress.
    • Support networks: Lean on friends, family, or colleagues for emotional support. Talking through challenges can provide relief and perspective.
    • Professional help: If stress becomes overwhelming, consider speaking with a therapist or counselor. Professional guidance can offer personalized tools to manage your mental health effectively.

    Bottom line

    Workplace stress isn’t just a personal issue—it’s a health risk that can affect performance and longevity, especially in high-stress industries like construction, engineering, and architecture. Chronic stress impacts the cardiovascular system, productivity, and overall quality of life. Recognizing and managing stress proactively is essential for success and well-being.

    Take control of your stress by prioritizing self-care, setting boundaries, and fostering open communication at work. 

    For more tips and insights tailored to AEC professionals, subscribe to our newsletter and follow us on LinkedIn to stay ahead of workplace challenges while protecting your health.

  • 10 superfoods good for improving health in construction workers and engineers

    10 superfoods good for improving health in construction workers and engineers

    Eating the right foods can make a big difference in how you feel and perform, especially in demanding fields like construction, engineering, and architecture. Superfoods like spirulina and organ meats are loaded with antioxidants that help fight oxidative stress and support brain function. Whether you’re looking to boost endurance, stay sharp on the job, or improve recovery after a physically demanding day, these superfoods can give you the nutritional edge you need.

    Quick look

    • Superfoods are nutrient-dense foods packed with vitamins, minerals, and antioxidants that support overall health and performance.
    • In physically demanding jobs like construction and engineering, superfoods can help improve endurance, brain function, and recovery.
    • Berries, garlic, and turmeric offer powerful antioxidant and anti-inflammatory benefits, helping to combat oxidative stress and chronic disease.
    • While superfood supplements can be a convenient addition, whole foods provide the best nutrient absorption and long-term health benefits.
    • Small, consistent changes—like adding leafy greens, nuts, and fatty fish to your diet—can lead to noticeable improvements in energy and well-being.

    What are superfoods?

    Superfoods are natural, nutrient-dense foods that provide a wide range of health benefits. They are typically rich in vitamins, minerals, fiber, and antioxidants, all of which help the body function efficiently. Many of these foods have been linked to improved heart health, better digestion, enhanced brain function, and a stronger immune system. Some superfoods, like fatty fish and nuts, provide essential omega-3 fatty acids that support cardiovascular and cognitive health. Others, such as leafy greens and cruciferous vegetables, are loaded with vitamins A, C, and K, which promote healthy skin, strong bones, and a well-functioning immune system.  

    The term “superfood” is not a scientific classification but a term used to highlight foods with an exceptionally high nutrient profile. While no single food can supply everything the body needs, regularly eating a variety of superfoods improves several aspects of health. When combined with other healthy lifestyle choices, these foods play a major role in maintaining physical and mental well-being.

    Why include superfoods in your diet?

    Anti-aging

    Many superfoods are rich in antioxidants, which help protect the body from oxidative stress and cellular damage, processes associated with aging. For instance, berries contain high levels of antioxidants like vitamin C and flavonoids, which can help maintain skin elasticity and reduce the appearance of wrinkles.

    Reduce inflammation

    Chronic inflammation is linked to various health issues, including heart disease and arthritis. Superfoods like fatty fish, rich in omega-3 fatty acids, and leafy greens, high in antioxidants, have anti-inflammatory properties that can help reduce inflammation in the body.

    Antioxidants

    Antioxidants neutralize free radicals, unstable molecules that can damage cells and contribute to disease development. Foods like dark chocolate, pecans, and artichokes are high in antioxidants, supporting overall health by protecting cells from damage.

    Nutrient-density

    Superfoods are often packed with essential nutrients relative to their calorie content. For example, quinoa is a complete protein that provides all nine essential amino acids, along with fiber, iron, and magnesium, making it a nutrient-dense addition to meals.

    Heart health

    Certain superfoods support cardiovascular health. Oats, for instance, are high in soluble fiber, which can help lower cholesterol levels, reducing the risk of heart disease.

    Immune support

    Superfoods like garlic and ginger have been shown to enhance immune function. Garlic contains compounds that boost the disease-fighting response of white blood cells, while ginger has antioxidant and anti-inflammatory effects that can support the immune system.

    10 superfoods to start eating now

    1. Wheatgrass  

    Wheatgrass is the young, nutrient-rich grass of the wheat plant, packed with chlorophyll, amino acids, and essential vitamins like A, C, and E. It’s well-known for its detoxifying effects, helping to cleanse the liver and support digestion. The high chlorophyll content may help increase red blood cell production, improving oxygen flow and energy levels. 

    Some studies suggest wheatgrass may also aid in reducing inflammation and supporting immune function. Whether consumed as a juice, powder, or supplement, adding wheatgrass to your diet can be an easy way to enhance overall health.  

    2. Berries  

    Blueberries, strawberries, and raspberries are loaded with antioxidants, vitamins, and fiber, making them excellent for heart health and brain function. The antioxidants in berries help combat oxidative stress, which contributes to aging and chronic diseases. Their high fiber content supports digestion and can help regulate blood sugar levels, making them a smart choice for people managing diabetes. 

    Many berries also contain flavonoids, which have been linked to reduced inflammation and improved cognitive function. Enjoying a variety of berries regularly can provide a natural boost to your immune system.  

    3. Organ meats  

    Organ meats, such as liver, kidneys, and heart, are some of the most nutrient-dense foods available, packed with vitamins B12, A, and iron. These nutrients support energy production, red blood cell formation, and immune function. Unlike muscle meats, organ meats contain high levels of coenzyme Q10 (CoQ10), a compound that helps generate energy in cells and supports heart health. 

    Liver, in particular, is an excellent source of retinol, the most bioavailable form of vitamin A, which is crucial for vision, skin health, and immune response. Eating organ meats in moderation can provide essential nutrients that are difficult to obtain from other food sources.  

    4. Avocados  

    Avocados are an excellent source of heart-healthy monounsaturated fats, fiber, and potassium. These healthy fats help lower bad cholesterol (LDL) levels while increasing good cholesterol (HDL), reducing the risk of heart disease. The high potassium content supports blood pressure regulation, which is key for cardiovascular health. 

    Avocados also contain lutein and zeaxanthin, two antioxidants that promote eye health and may reduce the risk of age-related macular degeneration. Their creamy texture makes them a versatile addition to meals, helping improve the absorption of fat-soluble vitamins from other foods.  

    5. Spirulina  

    Spirulina is a blue-green algae that is rich in protein, vitamins, minerals, and antioxidants, making it a powerful plant-based superfood. It contains all essential amino acids, making it a great protein source for vegetarians and vegans. Spirulina has been shown to support immune function by increasing the production of antibodies and infection-fighting cells. 

    Its high phycocyanin content has anti-inflammatory properties, which may help reduce the risk of chronic diseases. Adding spirulina to smoothies or taking it as a supplement is an easy way to incorporate these benefits into your diet.  

    6. Sweet potatoes  

    Sweet potatoes are packed with fiber, vitamin A, vitamin C, and antioxidants, making them a nutritious and satisfying complex carbohydrate source. The high beta-carotene content converts to vitamin A in the body, supporting eye health and immune function. Their fiber content aids digestion and helps maintain stable blood sugar levels, making them a great option for those looking to manage energy levels throughout the day. 

    Sweet potatoes also contain potassium and magnesium, which support heart health and muscle function. Whether baked, mashed, or roasted, they are a delicious and nutrient-packed addition to any meal.  

    7. Garlic  

    Garlic has been used for centuries for its powerful medicinal properties, primarily due to its active compound, allicin. This sulfur-containing compound has been shown to boost the immune system, helping to fight off colds and infections. Regular garlic consumption may also help lower blood pressure and reduce bad cholesterol levels, supporting heart health. Some research suggests that garlic has anti-inflammatory and antibacterial properties, making it beneficial for gut health. Adding fresh garlic to your meals is an easy way to enhance both flavor and health benefits.  

    8. Almonds  

    Almonds are packed with vitamin E, magnesium, and fiber, making them a great choice for heart and brain health. Vitamin E is a powerful antioxidant that helps protect cells from damage and supports healthy skin and hair. Magnesium plays a role in muscle function and relaxation, which can help reduce stress and improve sleep quality. The healthy fats and protein in almonds make them a satisfying snack that can help maintain energy levels throughout the day. Whether eaten raw, roasted, or blended into almond butter, they’re a convenient and nutritious food to include in your diet.  

    9. Mushrooms  

    Mushrooms are rich in essential nutrients like selenium, vitamin D, and B vitamins, which support immune function and energy production. Certain mushrooms, such as shiitake, reishi, and maitake, have been studied for their potential cancer-fighting and anti-inflammatory properties. They contain beta-glucans, compounds known to enhance the immune system by stimulating white blood cell activity. Mushrooms are also one of the few plant-based sources of vitamin D, which is crucial for bone health and mood regulation. Adding a variety of mushrooms to your meals can provide both health benefits and a rich, savory flavor.  

    10. Turmeric  

    Turmeric is a spice widely known for its active compound, curcumin, which has powerful anti-inflammatory and antioxidant properties. Research suggests that curcumin can help reduce joint pain and stiffness, making it beneficial for individuals with arthritis. It has also been linked to improved brain function and may help lower the risk of neurodegenerative diseases like Alzheimer’s. Turmeric supports heart health by improving circulation and reducing oxidative stress. Adding turmeric to soups, curries, or smoothies is a simple way to incorporate this powerful spice into your diet.

    Superfood supplements: What you should know  

    Some people turn to supplements to get the benefits of superfoods without having to eat them regularly. While supplements can be a convenient option, they aren’t a replacement for whole foods. Whole foods provide fiber, water, and other compounds that work together to enhance nutrient absorption. For example, eating an orange provides vitamin C along with fiber, which helps regulate blood sugar, while a vitamin C supplement lacks that additional benefit.  

    Certain superfoods are available in supplement form, including acai powder, collagen peptides, and powdered greens. These options can help fill nutritional gaps, especially for those with dietary restrictions or busy lifestyles. Acai is packed with antioxidants, collagen supports joint and skin health, and powdered greens provide concentrated nutrients from vegetables and herbs.   

    Superfood supplements differ from multivitamins in key ways. While multivitamins provide a broad range of vitamins and minerals, they don’t contain the natural plant compounds and fiber found in whole superfoods. Fiber, for example, is essential for digestion and gut health, but you won’t find it in a standard multivitamin. Superfood powders, however, can provide phytonutrients and other beneficial compounds that go beyond basic vitamin and mineral supplementation.  

    That said, supplements shouldn’t replace a balanced diet. They work best as an addition to healthy eating habits rather than a substitute for nutrient-rich foods.  

    Top tips to maximize your superfood intake  

    Keep things simple  

    Eating superfoods doesn’t have to be complicated. Instead of trying to overhaul your diet all at once, start by adding nutrient-dense foods to meals you already enjoy. Toss some berries into your morning oatmeal, add leafy greens to a sandwich, or sprinkle chia seeds over yogurt. Making small, consistent changes can lead to lasting benefits.  

    Supplement where needed  

    While whole foods should be the priority, supplements can be useful when fresh options aren’t available. Spirulina, for example, provides a powerful nutrient boost and can be mixed into smoothies. If you struggle to eat enough omega-3s from fish, an algae-based supplement may be a good alternative. The key is to use supplements as a backup, not a primary source of nutrition.  

    Focus on variety  

    Eating a mix of different superfoods ensures you get a wide range of nutrients. Instead of sticking to just one or two options, rotate foods like nuts, seeds, colorful vegetables, and lean proteins. Each food offers a unique set of vitamins and minerals, contributing to overall well-being.  

    Plan ahead  

    Having superfoods on hand makes it easier to include them in your daily routine. Stock up on frozen berries, pre-washed greens, and pantry staples like nuts and seeds so they’re always available. Prepping meals in advance, like making smoothie packs or overnight oats, can save time and ensure you’re consistently eating nutrient-rich foods. Keeping a few go-to recipes in mind can make healthy eating feel effortless.  

    Pair superfoods for better absorption  

    Some nutrients are better absorbed when eaten together. Pairing vitamin C-rich foods, like citrus or bell peppers, with iron sources, such as spinach or lentils, can improve iron absorption. Healthy fats, like those found in avocados or olive oil, help your body absorb fat-soluble vitamins like A, D, E, and K. Being mindful of these combinations can help you get the most out of your meals.

    Bottom line  

    Superfoods can play a valuable role in improving health, but they work best when combined with a balanced diet. Whether you’re adding more nutrient-dense foods to your meals or considering supplements for convenience, the key is consistency.  

    Want more health-focused content tailored to active professionals? Subscribe to Under the Hard Hat’s newsletter for practical nutrition tips, wellness insights, and expert recommendations designed for those in physically demanding industries. 

  • UTHH May meal plan: 7 days of healthy dinners for busy construction workers

    UTHH May meal plan: 7 days of healthy dinners for busy construction workers

    Busy work days often leave construction workers scrambling for quick meals, but too many grab-and-go options are packed with unhealthy ingredients. We’ve put together a weekly meal plan filled with healthy, easy-to-make recipes to help you stay energized all week. From hearty slow-cooker beef stew to simple sheet-pan chicken fajitas, we’ve got your back with this collection of nutritious options.

    7 days of healthy dinners

    Monday  

    Main dish: Slow cooker beef stew 

    This slow-cooker beef stew is a dream for busy construction workers who want to come home to a filling, comforting dinner. Packed with lean protein from the beef and loaded with vegetables like carrots and potatoes, it’s a hearty meal that will keep you going. The slow cooker does all the work, so you can set it in the morning and forget about it. Plus, it’s full of healthy carbs and fiber to keep your energy up for the rest of the night.  

    Side dish: Garlic herb focaccia  

    This soft, aromatic garlic herb focaccia is the perfect bread to dip into a rich, savory beef stew. Its golden, crispy crust and tender, fluffy interior is loaded with the comforting flavors of rosemary, garlic, and olive oil. The slight chewiness and herby scent make each bite of stew even more delicious, allowing you to savor every drop. Whether served warm or at room temperature, it’s an ideal bread for soaking up the flavorful stew broth.

    Side dish: Garlic roasted Brussels sprouts  

    These roasted Brussels sprouts are a perfect side dish to complement the rich flavors of beef stew. Tossed in olive oil, garlic, and a pinch of sea salt, the sprouts caramelize in the oven, bringing out their natural sweetness. Packed with fiber and antioxidants, they provide a healthy boost to your meal. The slight crunch and savory flavor balance the hearty stew, making each bite satisfying and nutritious.

    Tuesday  

    Main dish: Sheet pan chicken fajitas

    Sheet pan meals make cooking and cleanup a breeze, and this chicken fajita recipe is no exception. Tender chicken, bell peppers, and onions roast together in the oven with a delicious blend of spices. This dish provides a great mix of lean protein and healthy veggies. Plus, it’s an easy recipe to prepare in advance if you need a quick dinner option.  

    Side dish: Brown rice  

    Brown rice is a great whole grain that adds healthy complex carbohydrates to your meal. It’s simple to prepare and pairs perfectly with fajitas for a well-rounded dinner. Rich in fiber, brown rice also helps stabilize blood sugar levels, preventing blood sugar imbalances throughout the night.  

    Side dish: Guacamole and salsa

    Add some flavor to your fajitas with fresh guacamole and salsa. Avocados provide heart-healthy fats, while salsa gives a burst of freshness and antioxidants. This combo helps keep the meal light and satisfying.  

    Wednesday  

    Main dish: Veggie-packed lentil soup 

    Lentils are a great plant-based protein that makes this soup filling and nutritious. Packed with vegetables and cooked with spices, this hearty soup will warm you up and fill you with energy. The lentils provide fiber, helping keep you full longer, while the veggies deliver essential vitamins and minerals.  

    Side dish: Grilled cheese sandwich  

    A classic grilled cheese sandwich is the perfect pairing for veggie-packed lentil soup, providing a comforting balance of textures and flavors. The crispy, golden-brown exterior of the sandwich contrasts beautifully with the melty, gooey cheese inside, making each bite an irresistible combination of crunch and creaminess. It’s an easy, crowd-pleasing addition to the meal that’s perfect for dunking.

    Side dish: Cucumber and tomato salad 

    This refreshing cucumber and tomato salad is a light, cool complement to the warm and hearty lentil soup. The crisp cucumbers and juicy tomatoes are tossed in a tangy vinaigrette, offering a burst of freshness that balances the soup’s richness. With a sprinkle of fresh herbs like basil or parsley, it adds a flavorful contrast that brightens up the meal. The salad provides additional fiber and antioxidants, enhancing the overall nutritional value of the dish.

    Thursday  

    Main dish: Turkey chili  

    Lean turkey provides a lighter alternative to traditional chili, and this turkey chili recipe still packs plenty of flavor. The beans and tomatoes in the chili are excellent sources of fiber, and the dish is loaded with protein to keep you full and energized. This is another easy, one-pot meal that can be made ahead of time for busy days.  

    Pro tip: Swap out the turkey for a variety of beans to make a hearty vegetarian bean chili!

    Side dish: Simple dinner rolls

    Soft, fluffy dinner rolls are the perfect accompaniment to turkey chili. Their mild flavor and tender texture make them ideal for soaking up the savory chili, adding a comforting element to your meal. Plus, they’re quick and easy to make, requiring minimal ingredients and time. 

    Side dish: Avocado and black bean salad  

    An avocado and black bean salad is a fresh, creamy side that complements the hearty flavors of turkey chili. The creamy avocado pairs well with the robust chili, while the black beans add another layer of fiber and protein to your meal. This simple salad is tossed with lime juice, cilantro, and a hint of chili powder, enhancing the overall flavor and offering a refreshing contrast to the warm, spicy chili. It’s a quick and easy side that adds texture and nutrients to your meal.

    Friday  

    Main dish: Grilled salmon

    Salmon is rich in omega-3 fatty acids that promote heart health and reduce inflammation. Grilled with a bit of lemon and garlic, it’s a simple yet flavorful meal. Paired with some roasted vegetables, this dish offers a perfect balance of healthy fats and protein.  

    Side dish: Roasted sweet potatoes

    These roasted sweet potatoes are a fantastic source of healthy carbs and provide a natural sweetness to balance the savory salmon. They’re also loaded with vitamins A and C to boost your immune system. Roasting them brings out their natural flavors and makes for a satisfying side.  

    Side dish: Steamed asparagus 

    Steamed asparagus is a light and nutritious vegetable that pairs perfectly with grilled salmon. Packed with vitamins A, C, and K, asparagus is known for its anti-inflammatory properties, making it a great complement to the heart-healthy omega-3s in salmon. The slightly earthy flavor of asparagus balances the richness of the fish without overpowering it. 

    Saturday  

    Main dish: Veggie stir-fry with tofu

    For a plant-based dinner, this veggie stir-fry is an excellent choice. Tofu adds a good dose of protein while absorbing all the flavors of the stir-fried vegetables and sauce. This dish is rich in antioxidants, vitamins, and fiber, making it a nutrient-packed option for the end of the week.  

    Side dish: Cauliflower rice  

    Cauliflower rice is a low-carb alternative to regular rice, but it still adds a great texture to your stir-fry. It’s a great way to increase your vegetable intake without sacrificing flavor or substance. We love its versatility in meals and its nutritional punch, perfect for those who are also carb-conscious. 

    Side dish: Sesame cucumber salad  

    This refreshing sesame cucumber salad is the perfect complement to a veggie stir-fry with tofu. Thinly sliced cucumbers are tossed in a light dressing of rice vinegar, sesame oil, and soy sauce, then sprinkled with toasted sesame seeds for a burst of flavor. The cool, crisp texture balances the warm stir-fry, while the tangy and nutty notes enhance the meal’s overall flavor. 

    Sunday  

    Main dish: Slow Cooker Pulled Pork

    Pulled pork is a great way to use the slow cooker and prepare an easy, crowd-pleasing dinner. You can pair it with various sides, and the slow cooking ensures the meat is tender and flavorful. It’s a good source of protein and pairs well with a variety of whole grains and veggies.  

    Side dish: Coleslaw  

    Coleslaw can be a healthy addition when made with light dressing and fresh ingredients. The cabbage and carrots provide fiber and antioxidants, making it a great complement to the rich pulled pork. The flavor and crunch combination pairs perfectly with the tender pork, making this an easy and satisfying side.

    Side dish: Scalloped Potatoes  

    These creamy scalloped potatoes are the ultimate comfort food to pair with pulled pork. Thinly sliced potatoes are layered with a rich, cheesy sauce and baked to golden perfection. The creamy texture and indulgent flavors balance the smoky, savory notes of the pulled pork beautifully. This hearty side dish adds a touch of decadence, making your meal feel extra special.

    Breakfast and snack ideas to keep you fuelled

    Chocolate chia pudding  

    Chia pudding is perfect for busy mornings. It’s packed with fiber and omega-3 fatty acids, keeping you full longer and helping fuel your day. You can prepare it the night before, making it a grab-and-go option for workers who need a quick breakfast. With so many varieties to choose from, you can make a different flavor of chia pudding each week!

    Breakfast Burrito Wrap

    A breakfast burrito filled with scrambled eggs, veggies, and avocado offers protein, healthy fats, and fiber to kickstart your day. Wrap it up in a whole wheat tortilla for added fiber, and make it portable for busy mornings. For some extra flavor, top it with some salsa, guacamole, or even sour cream. Burritos also freeze well, making them a must-have meal prep dish for busy construction professionals.

    Greek yogurt parfaits  

    Greek yogurt parfaits are a quick, nutritious breakfast that’s easy to prepare in advance. Layer Greek yogurt with fresh berries, granola, and a drizzle of honey in a portable meal prep container or mason jar. The yogurt provides protein and probiotics for gut health, while the berries add antioxidants and natural sweetness. It’s a refreshing and energizing breakfast option, perfect for busy mornings.

    Energy Bites 

    Energy bites are a great snack for a quick pick-me-up during a long workday. Made with oats, nuts, and honey, they provide a good mix of protein, healthy fats, and fiber, making them the perfect energy booster for workers on the move.  

    Spicy roasted almonds  

    Roasted almonds are a quick and healthy snack that’s easy to take on the go. Toss them in olive oil, cayenne pepper, and a pinch of salt, then roast until golden. Packed with healthy fats and protein, they help keep energy levels steady throughout the day. Make a big batch ahead of time to enjoy as a satisfying, crunchy snack during busy work hours.  

    Bottom line

    Keeping a balanced diet while managing a busy workweek can be tough, but with these simple and nutritious meal ideas, you’ll have no trouble staying fueled and healthy. 

    For more great construction-related tips, subscribe to our newsletter and follow us on social media—never miss an article that could help improve your work and life!

  • Cognitive health is important in construction—here are 3 factors that accelerate brain aging and how to avoid them

    Cognitive health is important in construction—here are 3 factors that accelerate brain aging and how to avoid them

    It’s easy to notice physical signs of aging—wrinkles, grey hairs that seem to multiply overnight, and joints that don’t work quite as smoothly as they did before. Mental aging can be more challenging to spot, making it tougher to prevent. A recent study identified three factors that most accelerate brain aging: diabetes, air pollution, and alcohol intake. This research provides valuable insight into contributors to cognitive decline and how to support your brain health as you age by exercising, eating more fiber, reducing your alcohol intake, and investing in a good air purifier. 

    Quick look

    • Researchers have identified a region of the brain uniquely vulnerable to aging and dementia.
    • Diabetes, air pollution, and alcohol can accelerate brain aging in this region.
    • Healthy habits like exercising and eating more fiber can reduce the risk of developing Type 2 Diabetes.
    • Using an air purifier and reducing alcohol intake can protect your brain.

    Top 3 factors that accelerate brain aging

    Researchers from the University of Oxford identified an area of the brain that seems to degenerate earlier in old age. They discovered that this “weak spot” exhibited a unique vulnerability to brain aging and Alzheimer’s disease.

    In a subsequent study conducted in March 2024, the same researchers used brain scans of over 40,000 UK participants to identify which modifiable factors had the most significant effect on brain aging because they effectively targeted this “weak spot.” They found that the top three factors contributing to faster and earlier degeneration are diabetes, air pollution, and alcohol.

    1. Diabetes

    There are two distinct types of diabetes: Type 1 and Type 2. Diabetes Type 1 is typically diagnosed in children and young adults and is not a result of diet or lifestyle factors. 

    Type 2 Diabetes, on the other hand, can have genetic components but typically develops in response to poor lifestyle habits, such as obesity and lack of exercise. Roughly 90% of diabetes cases are Type 2, and the disease is reversible with regular exercise and a healthy diet. 

    Type 2 Diabetes has been studied specifically for its link to brain disorders like Alzheimer’s Disease and dementia. Studies show Type 2 Diabetes is strongly associated with the development of Alzheimer’s Disease—in epidemiological studies, individuals with Type 2 Diabetes were more than twice as likely to develop the disease. 

    The link between type 2 diabetes and Alzheimer’s disease is becoming so strong that some researchers are now referring to the dementia disorder as “Type 3 Diabetes”.

    For people in the construction field, diabetes is not uncommon. According to data from The Center for Construction Research and Training, roughly 8% of construction workers have been diagnosed with diabetes, and the percentage increased (18%) in those aged 55 years and older. Similarly, data from the American Heart Association suggests that 1 in 25 construction workers has diabetes.

    2. Air pollution

    We often associate air pollution with headaches or respiratory disorders, but research has also linked high levels of air pollution with increased dementia risk in adults. This effect was the strongest when the air pollution came from agriculture, traffic, coal combustion, and wildfires. Researchers pointed to nitrogen dioxide as the primary culprit contributing to air pollution’s harmful effects, which is of particular concern because HEPA filters don’t remove nitrogen dioxide. 

    People working in construction, architecture, and engineering are exposed to chemicals and toxic substances almost daily, leaving them significantly more susceptible than the general public. 

    3. Alcohol Intake

    When you’re sipping an Aperol Spritz or chugging a cold beer, it can be easy to forget that you’re actually ingesting a potent toxin. The World Health Organization doesn’t mince words when describing alcohol’s effect on the human body, saying, “Alcohol is a toxic, psychoactive, and dependence-producing substance and has been classified as a Group 1 carcinogen…this is the highest risk group, which also includes asbestos, radiation, and tobacco.”

    It perhaps shouldn’t be surprising, then, that researchers identified alcohol as one of the most significant risk factors for declining cognitive health. One study found that those who regularly drink alcohol are more likely to develop dementia, concluding that there is  “no safe level of alcohol consumption for dementia.”

    How to support healthy brain aging

    By explicitly identifying the modifiable risk factors for developing dementia instead of genetic components beyond our control, researchers have given us a powerful blueprint to future-proof our brains. Here’s how to reduce your risk factors and safeguard your cognitive health well into your golden years. 

    Exercise

    We’ve known for a while that exercise is as good for the brain as it is for the body. Studies show that physical activity can also be an effective tool for preventing—and even helping reverse—type 2 diabetes, one of the big three contributors to brain aging. 

    We’re not talking about spending hours in the gym, either. Research has shown that walking at a relaxed rate of two-and-a-half miles per hour can reduce the risk of developing Type 2 Diabetes by 15 percent, while speeding it up a little and walking at four miles per hour or faster can cut diabetes risks by 39 percent.

    Eat more fiber

    Women aged 31- 50 need 25 grams of fiber daily, while men aged 31-50 need 31 grams. Unfortunately, 95% of the population doesn’t meet these requirements. Eating more fiber can also help prevent Type 2 diabetes by creating a healthy gut biome.

    Fiber comes in all shapes and sizes, but some of your best high-fiber options include:

    • Beans and legumes
    • Raspberries
    • Blackberries
    • Guava
    • Pears
    • Green peas
    • Squash
    • Artichokes
    • Chia seeds
    • Quinoa
    • Barley

    Invest in an air purifier 

    To combat the effects of air pollution, consider investing in a good air purifier, especially if you live in an area with agriculture, traffic, coal combustion, or wildfires. To get the most brian-boosting benefits, look for an air purifier that can remove nitrogen dioxide (NO2), the gas identified in the dementia study. HEPA filters are designed to filter small particulates; gasses like NO2 just slip right through. To filter NO2, look for an air purifier with a good carbon filter. 

    Cut back on alcohol (or cut it out entirely)

    That third beer probably isn’t worth sacrificing your future cognitive health for. Reducing your alcohol intake or cutting out drinking altogether will go a long way towards staying mentally sharp well into your twilight years. The good news is that teetotallers have never been cooler. There are now dozens of non-alcoholic beers, wines, and cocktails on most grocery store shelves, and they taste so good that you might not even miss the alcohol (and you certainly won’t miss the hangover).

    Bottom line 

    Your brain is your most valuable tool, and like any tool, it requires care and maintenance to function at its best. While aging is inevitable, research shows that diabetes, air pollution, and alcohol consumption accelerate cognitive decline. By making small, deliberate changes—such as exercising regularly, eating a fiber-rich diet, reducing alcohol intake, and improving air quality—you can take control of your brain health and reduce your risk of early cognitive decline.

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  • Quick and easy meals for picky eaters in the building industry 

    Quick and easy meals for picky eaters in the building industry 

    Eating healthy on the job can be tough, especially when you’re short on time or just don’t like certain foods. For construction workers, engineers, and architects, a nutritious lunch is key to staying energized and focused throughout long shifts. A balanced meal helps maintain strength, supports brain function, and keeps you from crashing in the afternoon. Simple recipes like turkey and cheese roll-ups, homemade protein boxes, and loaded veggie quesadillas are perfect for anyone looking for a quick, healthy bite.  

    Quick look  

    • Healthy eating improves focus, energy, and overall job performance.  
    • Small changes—like swapping white bread for whole grain—can make a big difference.  
    • Simple lunches like protein boxes and wraps offer variety with minimal prep.  
    • Meal prep can save time and help you stick to healthier choices.  
    • The right lunch keeps you full and prevents the afternoon energy slump.  

    The importance of eating healthy  

    Long shifts, physically demanding work, and unpredictable schedules can make eating well a challenge. But nutrition plays a huge role in job performance. Protein helps with muscle repair, complex carbs provide long-lasting energy, and healthy fats keep you full. Studies show that a poor diet contributes to fatigue, slower reaction times, and decreased productivity. Research also shows that workers who eat balanced meals are less likely to get sick, which means fewer missed workdays for employees and lower costs for employers.

    For those in AEC professions, poor nutrition can have serious consequences. Fatigue on a job site increases the risk of accidents, and brain fog makes it harder to focus on details in design work. A well-balanced lunch helps prevent that mid-day crash and keeps your body fueled for the work ahead. Even small changes—like adding more protein, fiber, and healthy fats—can make a big difference in energy levels and concentration.  

    Tips to combat picky eating habits  

    Breaking out of picky eating habits can be tough, especially for adults who have stuck to the same foods for years. Trying new ingredients doesn’t have to mean forcing down meals you don’t enjoy—small changes can make a big difference. By gradually introducing new flavors and textures, you can expand your diet without feeling overwhelmed. These simple strategies will help make healthy eating more approachable, even for those who usually stick to the basics. Whether you’re looking for easy swaps or ways to make nutritious foods more appealing, these tips can help.

    Start small  

    If you’re not a fan of vegetables, try adding them to meals in small amounts. Mix chopped spinach into scrambled eggs or blend carrots into a smoothie. Gradually increasing exposure to new flavors can make them more familiar over time.  

    Find better versions of familiar foods  

    If you like salty and crunchy snacks, switch to roasted chickpeas or lightly salted almonds instead of chips. Love fast food? Make a healthier version at home with lean protein and whole-grain buns. The goal is to find ways to improve your diet without feeling like you’re giving up your favorite foods or being overly restrictive.  

    Experiment with textures  

    Sometimes, it’s not the taste but the texture that makes a food unappealing. If you dislike raw vegetables, try roasting them for a softer, caramelized flavor. Not a fan of mushy foods? Opt for crunchier options like snap peas or crisp apple slices.  

    Use dips and seasonings  

    A bland meal is harder to enjoy, so add flavor where you can. Hummus, guacamole, or Greek yogurt-based dips make veggies and proteins more appealing. Herbs and spices can also turn a plain dish into something more exciting.  

    Plan ahead  

    Last-minute choices often lead to unhealthy meals. Prepping lunches in advance ensures you have healthy options on hand, reducing the temptation to grab fast food. Even packing a simple meal the night before can help you make better choices.  

    Our top 12 favorite healthy lunch ideas for picky eaters  

    1. Turkey and cheese roll-ups  

    Roll up slices of turkey and cheese in a whole wheat tortilla or lettuce wrap for a quick and easy lunch. This protein-packed meal is easy to eat on the go and keeps you full for hours, making it a great option for busy workdays. The combination of lean turkey and cheese provides essential nutrients like protein and calcium, which help support muscle recovery and bone health. 

    Add a side of fruit or nuts for extra fiber and healthy fats, which help sustain energy levels throughout the day. If you want to switch things up, add mustard, hummus, or sliced cucumbers for extra flavor and crunch.  

    2. DIY protein box  

    Fill a lunch container with hard-boiled eggs, sliced cheese, whole grain crackers, and nuts for a balanced and satisfying meal. This mix of protein, healthy fats, and complex carbohydrates provides long-lasting energy, making it a great choice for workers with physically demanding jobs. 

    Unlike store-bought protein packs, which can be high in sodium and preservatives, this homemade version is fresher and allows for customization. You can swap out ingredients based on personal preference, such as using almonds instead of peanuts or adding some sliced turkey for extra protein. Pairing this meal with a piece of fruit or some raw veggies can add fiber and additional nutrients to keep you going all day.  

    3. Peanut butter banana wrap  

    Spread natural peanut butter on a whole wheat tortilla, place a banana inside, and roll it up for a quick and delicious meal. This combination offers a satisfying mix of protein, fiber, and natural sweetness, making it a great option for picky eaters who prefer simpler flavors. 

    The peanut butter provides healthy fats and protein, while the banana adds potassium, which helps with muscle function and hydration—key for anyone working long shifts in physical jobs. This wrap is also easy to take on the go, requiring no utensils or prep beyond assembly. For extra crunch, try adding a sprinkle of granola or chopped nuts before rolling it up.  

    4. Greek yogurt parfait  

    Layer Greek yogurt with granola and fresh berries to create a nutrient-packed, high-protein meal. This is a great option for those who like sweeter foods but want to avoid added sugars found in many packaged snacks and flavored yogurts. 

    Greek yogurt is rich in probiotics, which support digestion and gut health, and it’s also an excellent source of protein. The combination of granola and berries adds fiber and antioxidants, which help fight inflammation and support overall health. To add even more flavor and nutrients, drizzle a little honey or sprinkle some chia seeds on top.  

    5. Tuna and avocado salad  

    Mash avocado with canned tuna and season with a little salt and pepper for a creamy, protein-rich meal. Serve it on whole grain toast, in a wrap, or with crackers for a satisfying lunch full of healthy fats and lean protein. Avocado provides heart-healthy monounsaturated fats, while tuna is packed with omega-3 fatty acids, which support brain function and reduce inflammation. 

    This meal is a great way to get essential nutrients without heavy dressings or processed ingredients. If you prefer more flavor, try adding a squeeze of lemon juice or a dash of hot sauce.  

    6. Hummus and veggie wrap  

    Spread hummus on a whole wheat wrap and add shredded carrots, cucumbers, and bell peppers for a crunchy, nutrient-dense lunch. This meal is loaded with fiber, vitamins, and plant-based protein while being mild in flavor, making it an excellent choice for picky eaters. 

    Hummus adds a creamy texture and a boost of protein, making vegetables easier to enjoy, even for those who don’t typically like them. If you want extra protein, add grilled chicken or turkey slices to make the wrap more filling. This meal pairs well with a side of fruit or a handful of nuts for a balanced, energizing lunch.  

    7. Egg and cheese English muffin  

    Scramble an egg and place it on a whole-grain English muffin with a slice of cheese for a simple, high-protein meal. This is a healthier alternative to fast-food breakfast sandwiches, which are often high in unhealthy fats and sodium. 

    Eggs provide essential amino acids and nutrients like choline, which supports brain function, making this meal especially good for those who need mental focus on the job. The combination of protein and whole grains keeps you full longer and helps stabilize blood sugar levels. If you want extra flavor and nutrients, try adding spinach, tomatoes, or a slice of avocado.  

    8. Chicken and rice bowl  

    Cooked chicken, brown rice, and steamed vegetables create a balanced, easy-to-prep lunch that provides long-lasting energy. This meal is rich in protein, fiber, and complex carbohydrates, helping fuel a busy workday without the crash of processed foods. Adding a light sauce like teriyaki, lemon garlic, or even a bit of salsa can enhance the flavor without making the meal too overpowering for picky eaters. 

    This meal is easy to prepare in advance and can be stored in the fridge for a few days, making it a great option for meal prep. To switch things up, swap brown rice for quinoa or add black beans for an extra protein boost.  

    9. Cottage cheese with fruit and nuts  

    Cottage cheese is a high-protein, low-carb option that pairs well with sliced peaches, berries, or almonds for a simple yet satisfying lunch. This meal is perfect for those who prefer mild flavors but still want something nutritious. The combination of protein and fiber helps sustain energy levels and keeps you full longer, making it a great choice for busy workdays. 

    Cottage cheese is also a good source of calcium, which supports bone health—important for those working in physically demanding jobs. For added variety, try mixing in a little cinnamon or honey for extra flavor.  

    10. Loaded veggie quesadilla  

    Fill a whole wheat tortilla with cheese, beans, and mild vegetables like zucchini or mushrooms, then cook until golden brown. This meal is a great way to sneak in extra vegetables without overwhelming your taste buds, making it ideal for picky eaters. 

    The combination of beans and cheese provides protein, while the vegetables add fiber and essential vitamins. Serve with salsa or Greek yogurt for added flavor and a boost of probiotics. For extra protein, add shredded chicken or black beans.

    11. Caprese pasta salad  

    Cook whole wheat or chickpea pasta and toss it with cherry tomatoes, mozzarella balls, and fresh basil. Drizzle with a little olive oil and balsamic vinegar for extra flavor. This dish is mild yet flavorful, making it great for those who prefer simple meals. The combination of protein, healthy fats, and fiber keeps you full and satisfied. Serve it cold for an easy grab-and-go lunch.  

    12. Steak and sweet potato bites  

    Cube cooked steak and roasted sweet potatoes for a hearty, protein-packed meal. These bite-sized pieces make it easy to eat on the go and are a great alternative to traditional sandwiches. Sweet potatoes add natural sweetness and fiber, balancing out the richness of the steak. 

    You can season with mild spices like garlic powder or paprika for extra flavor without making it too strong. Pair with a side of steamed broccoli or a handful of nuts for a well-rounded meal.

    Bottom line  

    Healthy eating doesn’t have to be complicated, even if you’re a picky eater. Small changes—like swapping white bread for whole grain or adding a little more protein—can improve your energy and focus throughout the day. Whether on a job site or at a desk, these quick and easy lunches make healthy eating simple. Try one of these ideas this week and see how much better you feel. 

    Want more tips on staying healthy and productive at work? Subscribe to our newsletter at Under the Hard Hat to get the latest insights for workers in construction, engineering, and architecture! 

  • Emotional endurance: The key to overcoming tough days on the job

    Emotional endurance: The key to overcoming tough days on the job

    Tough work days are inevitable, especially in high-stress industries like construction, engineering, and architecture. Developing emotional endurance—the ability to remain calm, focused, and emotionally stable during challenging situations can make a huge difference in your performance. Strengthening your emotional stamina to handle work under stressful situations starts with using strategies like reframing, participating in physical hobbies, and short-term goal setting.

    Quick look  

    • Emotional endurance is your ability to stay mentally strong and emotionally stable during high-pressure situations.  
    • Building emotional stamina can improve focus, reduce stress, and help you handle tough work days more effectively.  
    • Low emotional endurance often stems from poor work-life balance, lack of sleep, or overwhelming stress.  
    • Benefits of improving emotional endurance include increased confidence, better communication, and improved relationships.  
    • Practical ways to build emotional stamina include setting goals, practicing positive thinking, and talking to a mental health professional.  

    What exactly is emotional endurance?  

    We’ve all experienced days at the job where things seem to pile on. No matter what you’re doing or how well you are performing, the stress continues to pile on. If you’ve ever caught yourself in these moments and had a coworker seemingly smile through it all, you might have wondered how in the world are they able to stay so positive through it all?

    The answer is emotional endurance, also known as emotional intelligence. 

    Emotional endurance is the mental strength that allows you to stay composed, focused, and emotionally stable in the face of stress and adversity. We’re all going to experience tough days at work, but having emotional endurance can make the difference between shutting down under pressure and rising to the challenge. It also makes you more resilient to burnout, even when circumstances get tough.  

    Employees with strong emotional intelligence tend to handle criticism better, maintain their composure during conflicts, and recover faster from setbacks. Emotional endurance also plays a critical role in maintaining healthy relationships, as it helps you communicate more effectively without letting stress cloud your judgment. 

    Studies have shown that workers with high emotional endurance are more adaptable and better equipped to handle fast-paced work environments. According to the American Psychological Association, 91% of workers who effectively manage their stress report higher productivity. At the same time, those who struggle with emotional regulation are more likely to experience burnout or absenteeism. 

    Examples of emotional endurance  

    • Remaining calm and composed when a project deadline is unexpectedly moved up  
    • Continuing to work efficiently after receiving negative feedback  
    • Handling unexpected challenges without becoming overly frustrated  
    • Maintaining a positive attitude despite long, exhausting shifts  
    • Staying focused and professional during high-stress meetings  
    • Recovering quickly from a mistake without letting it ruin your day  

    Causes of low emotional endurance  

    Poor work-life balance  

    Working long hours without taking time to recharge can rapidly drain your emotional stamina. When you don’t allow yourself time to rest, your ability to handle stress diminishes, leaving you emotionally fragile during tough workdays. Over time, this imbalance can lead to burnout, affecting both your productivity and mental health. Maintaining a healthy work-life balance will preserve your emotional strength and keep work stress from consuming your personal life.  

    Chronic stress  

    Consistent exposure to high-pressure situations can deplete your emotional endurance over time. When stress becomes a constant part of your work environment, your mental and emotional capacity to handle challenges gradually weakens. This can lead to increased anxiety, frustration, and a sense of hopelessness in difficult situations. Without proper stress management, chronic stress can significantly diminish your emotional stamina, making it harder to stay calm when work becomes overwhelming. 

    Lack of quality sleep  

    Poor sleep can make you irritable, less patient, and more reactive to stress, drastically reducing your emotional stamina. When you’re not well-rested, even minor work challenges can feel insurmountable, further depleting your ability to stay emotionally strong. Consistently getting at least seven to eight hours of quality sleep each night is recommended for maintaining the mental clarity and resilience needed to handle tough workdays.  

    No coping strategies  

    Without healthy outlets like exercise, hobbies, or social support, you may find it harder to maintain emotional balance under pressure. Over time, the lack of coping mechanisms can make it difficult to process stress, leaving you feeling mentally and emotionally drained. Developing practical coping strategies, such as physical activity or talking with supportive peers, can significantly boost your emotional stamina.  

    Negative work culture  

    Toxic work environments can wear down your emotional endurance. Constant conflict, lack of support, or unclear expectations are hard-to-handle daily stressors. Over time, the daily wear and tear on your emotions makes you more susceptible to burnout. Positive work environments, on the other hand, improve emotional stamina by promoting teamwork, clear communication, and mutual respect.

    Top 8 benefits of improving your emotional endurance  

    emotional intelligence

    1. Improved self-awareness  

    Strengthening your emotional endurance helps you become more aware of your emotional triggers and reactions. This self-awareness allows you to respond thoughtfully in difficult situations instead of reacting impulsively. For example, if a coworker’s comment upsets you, strong emotional endurance helps you pause, assess your feelings, and respond with clarity rather than frustration. Over time, this self-awareness improves your ability to navigate stressful situations without losing your cool. Being aware of your emotional responses also helps you identify patterns, allowing you to make positive changes in your behavior and reactions.  

    2. Ability to work under pressure  

    With higher emotional stamina, you’ll remain calm and collected even in high-pressure situations. This makes it easier to meet tight deadlines, resolve conflicts, and handle unexpected challenges without breaking down emotionally. For instance, if you’re in the middle of a major project with multiple setbacks, strong emotional endurance helps you stay solution-focused rather than panicking. You’ll also find it easier to adapt when plans change or problems arise, minimizing the emotional toll of high-stress workdays.  

    3. Less mood swings  

    Improved emotional endurance helps stabilize your mood, preventing emotional highs and lows throughout the workday. When you’re able to keep your emotions in check, small inconveniences or frustrations no longer control your day. Instead of letting one bad moment ruin your mood, you’ll have the mental strength to move forward without lingering negativity. Over time, this emotional stability creates a healthier and more positive mindset, reducing unnecessary conflict or tension at work.  

    4. Healthier relationships  

    When you have strong emotional stamina, you communicate more effectively and handle disagreements with a level head. This significantly improves your relationships with coworkers, clients, and supervisors. Rather than allowing frustration to dictate your tone, you’ll approach difficult conversations with patience and clarity, fostering mutual respect. Additionally, strong emotional endurance enables you to resolve conflicts faster without lingering resentment or tension. Healthier work relationships also contribute to a more positive and collaborative work environment, making tough days feel a little easier to manage.  

    5. Increased confidence  

    Facing tough work days without crumbling builds your confidence over time. You start to trust your ability to handle difficult situations, making you more self-assured in your role. When challenges arise, you’ll approach them with a problem-solving mindset instead of second-guessing yourself. This confidence also extends to decision-making, allowing you to make firm choices without being paralyzed by fear of failure. The more you successfully navigate tough situations, the stronger your self-belief becomes, making you a more capable and confident professional.  

    6. Better communication  

    With strong emotional endurance, you’re less likely to react emotionally during tough conversations. This improves your ability to communicate clearly and calmly, helping resolve conflicts faster. For example, if a coworker criticizes your work, you’ll be able to listen without immediately becoming defensive or upset. Instead, you’ll process the feedback objectively and respond constructively. Consistently practicing clear, composed communication also strengthens workplace relationships, as coworkers will recognize you as someone who handles conflict with professionalism and poise.  

    7. Greater mental clarity  

    Emotional stamina helps you maintain clear thinking during stressful situations. This allows you to make sound decisions under pressure without letting emotions cloud your judgment. When chaos erupts at work—such as a project falling behind schedule or a client pulling out—you’ll still be able to assess the situation logically. Having this level of mental clarity in high-stakes work environments improves decision-making.  

    8. Reduced burnout risk  

    When you can manage stress effectively, you’re less likely to experience burnout. Emotional endurance allows you to sustain productivity and motivation during long, demanding workweeks. Without it, the constant pressure of work can lead to mental exhaustion, leaving you feeling disengaged or overwhelmed. Additionally, being able to regulate your emotions means you won’t carry the weight of work stress into your personal life, further reducing your risk of burnout. Over time, this balance protects both your mental health and job performance.  

    How to improve your emotional stamina  

    Develop awareness  

    Start paying attention to how you react during high-stress situations. Notice when certain tasks, people, or circumstances trigger feelings of frustration, anxiety, or anger. Once you identify these triggers, you can start practicing conscious responses rather than automatic reactions. 

    This self-awareness is the first step to strengthening your emotional endurance, as it allows you to regulate your emotions in the moment. Over time, you’ll become more adept at recognizing when your mental stamina is dwindling and intentionally shifting your mindset to stay calm under pressure. Developing awareness takes time, but it’s a crucial skill for handling tough work days without becoming emotionally overwhelmed.  

    Practice positive thinking  

    Shift your internal dialogue to be more positive, especially during high-pressure situations. When workdays get tough, it’s easy to spiral into negative thoughts like, “I can’t do this, or I’m going to fail.” 

    Instead, challenge yourself to reframe those thoughts into something constructive, such as, “This is hard, but I’ve done hard things before, or I can figure this out.”

    The more you actively practice positive thinking, the easier it becomes to maintain emotional endurance in the face of adversity. It also helps reduce feelings of burnout and discouragement, allowing you to stay focused and motivated throughout the day.  

    Set and work toward goals  

    Setting clear, realistic goals is a powerful way to build emotional stamina. When you have something specific to work toward, it gives you purpose and direction—both of which can sustain you during tough workdays. This sense of achievement reinforces your emotional endurance, as accomplishing small tasks under pressure builds resilience. 

    Start by breaking large tasks into smaller, manageable goals, allowing you to track your progress and stay motivated. Whether it’s finishing a project, learning a new skill, or improving productivity, having tangible goals helps keep you focused during difficult times.  

    Attend mindfulness workshops  

    Mindfulness workshops are designed to help you stay present and avoid worrying about future events that haven’t happened yet. These workshops often teach breathing exercises, meditation techniques, and stress-reduction strategies that help you stay calm during high-pressure situations. 

    Attending a workshop or practicing mindfulness on your own can significantly improve your ability to manage stress without becoming emotionally overwhelmed. Over time, you can incorporate your own mindfulness practices to help you become even more aware of your emotions. Even five minutes of deep breathing or focused meditation before a stressful workday can help recharge your mental stamina, allowing you to keep pushing forward with clarity and composure.  

    See a therapist to talk about your emotions  

    Talking to a mental health professional can be incredibly helpful for improving your emotional stamina. Therapists can help you uncover underlying stress triggers, identify negative thought patterns, and develop practical coping strategies for handling tough workdays. Sometimes, having a space to express your frustrations can provide relief and help you build emotional resilience. Additionally, therapy can help you strengthen your problem-solving skills, allowing you to approach challenges with a clearer mind and a calmer disposition. 

    Take regular breaks during work  

    Taking regular breaks throughout the workday is one of the most effective ways to protect your emotional stamina. When you push yourself to work nonstop without rest, your mental capacity gradually diminishes, making it harder to stay focused and emotionally balanced. Short breaks, even just 5-10 minutes, allow your brain to recharge and reset. Whether it’s stepping outside for fresh air, grabbing a quick snack, or simply walking around, giving yourself short pauses throughout the day helps you avoid burnout.

    Surround yourself with supportive people  

    Having a strong support system, especially in high-stress jobs, can help you gain perspective and avoid focusing on work. Surround yourself with coworkers, friends, and family members who encourage you, listen to you, and help you stay grounded during tough times. When you have a network of people who understand your challenges and offer support, it becomes much easier to handle stress without breaking down. Supportive relationships also give you a space to vent and decompress after difficult days, allowing you to mentally reset before returning to work.

    Prioritize physical health  

    Your physical health and emotional endurance are closely connected. Poor physical health, like chronic fatigue, dehydration, or lack of exercise, can drastically reduce your ability to handle stress. On the other hand, regular physical activity, healthy eating, and sufficient sleep give your body and mind the energy needed to endure tough workdays. Exercise, in particular, has been shown to reduce anxiety and increase mental clarity.

    Bottom line  

    Building emotional endurance is a skill that can be practiced and built to handle tough work days without falling apart emotionally. Investing in your emotional health pays off in better work performance, improved relationships, and reduced burnout. Whether you choose to attend mindfulness workshops or participate in a physically active hobby that allows you to decompress, it’s important to choose something that you will stick with and enjoy. 

    If you’re interested in learning more strategies for boosting your resilience at work, subscribe to our newsletter at Under the Hard Hat for practical, construction-focused mental health tips.