Under the Hard Hat

Tag: Health

  • On your feet all day? Our top 6 compression socks for building professionals

    On your feet all day? Our top 6 compression socks for building professionals

    When standing all day, especially on hard surfaces like concrete, your feet can get sore and swollen even with the more supportive work boots. Compression socks can help improve circulation, easing the strain on tired feet and preventing painful swelling. Compression levels are measured in millimeters of mercury (mmHg)—the higher the number, the more compression they offer. Socks with a mmHg of 10 will be loose, while socks with a mmHg of 20-30 are considered medical grade and will be pretty tight. Bombas performance compression socks top our list for best pick overall, Crazy Compression offered the coolest designs, and VIM & VIGR offered the best compression socks for women. 

    Top 6 compression socks for building professionals

    Best overall: Bombas performance compression socks

    What we loveThings to consider
    – Seamless toe
    – Strategic cushioning
    – Bombas donates one pair of socks for each pair sold     		– The Bombas site doesn’t ship outside the US
    – On the more expensive side 

    • Price: $36
    • Available sizes: M-XL
    • Materials: 71% polyester, 14% cotton, 10% elastane, 5% nylon
    • Compression level: 20-30 mmHg
    • Buy from: Bombas 

    Bombas is an American apparel company known for their tee shirts, underwear, and socks, and their compression socks top our list for their comfort, style, and altruism (for each pair of socks sold, Bombas donates a pair to individuals experiencing homelessness). With a compression level of 20-30 mmHg, these socks offer medical-grade compression in a stylish package, while Bombas’ Hex Tec material wicks away sweat to keep your feet cool and dry all day. 

    Best budget: Dr Scholl’s compression socks

    What we loveThings to consider
    – Inexpensive
    – Widely available    		– 8-15 mmHg might not provide enough compression 
    • Price: $15
    • Available sizes: 7-12
    • Materials: 50% polyester, 46% nylon, 4% spandex
    • Compression level: 8-15 mmHg 
    • Buy from: Loops and Wales | Amazon | Walmart 

    If you aren’t sure whether compression socks are right for you, it can be hard to cough up $40 just to try them out. Dr. Scholl’s compression socks start at just $15, making them a solid budget option. However, the lower compression level—8-15 mmHg versus 15+ mmHg for other brands—might not be enough to make a fair assessment of whether compression socks can help relieve foot pain and swelling.  

    Best patterned: Crazy Compression socks

    What we loveThings to consider
    – Fun designs that look anything but medical 
    – Choice of compression levels
    – American-made    		– Low compression levels

    • Price: $25
    • Available sizes: XS-XL
    • Materials: 97% Nylon, 3% Spandex
    • Compression level: 8-20 mmHg
    • Buy from: Crazy Compression | Amazon

    Despite its’ kooky name, Crazy Compression offers dozens of brightly patterned socks from wood grain to bacon print, perfect for those who like to express themselves with their footwear. Each pair comes in two different compression levels (Mild is 8-15 mmHg, Standard is 15-20 mmHg), though they don’t reach the 20-30 mmHg compression level required for medical-grade classification. They also offer standard and wide-width options for those with wider feet. 

    Best women’s: VIM & VIGR compression socks

    What we loveThings to consider
    – Multiple compression strengths 
    – Cute patterns
    – Wide calf options available     		– Some wearers found the toe box uncomfortable

    VIM & VIGR compression socks are made from several different materials, including nylon, cotton, and merino wool, and come in several designs that are sure to fit any wardrobe. With women’s sizes ranging from 5 to 15 and options for wide calves, VIM & VIGR compression socks are an excellent choice for women looking to increase circulation and relieve sore feet. 

    Best men’s: Sockwell Lifestyle compression socks for men

    What we loveThings to consider
    – Merino wool keeps socks dry and stink-free
    – Firm compression
    – Tough and durable    		– Graduated compression zones might not be right for everyone
    • Price: $29.99
    • Available sizes: M-XL
    • Materials: 33% Merino wool, 32% bamboo rayon, 30% stretch nylon, 5% spandex
    • Compression level: 15-20 mmHg 
    • Buy from: Sockwell | Amazon  

    The men’s lifestyle compression socks from Sockwell offer moderate compression levels (15-20 mmHg) and are firm enough to help circulation without making it difficult to put them on every day. Their merino wool blend helps feet stay dry and odor-free while comfortable. These socks have four distinct compression zones, offering different compression levels to maximize circulation. 

    Best sustainable: Comrad recycled cotton

    What we loveThings to consider
    – Made from recycled materials 
    – Unisex design
    – Generous return policy    		– Some find that the compression level is too light
    – For shorter people (<5’2”), the socks may come over the knee
    • Price: $32
    • Available sizes: S-XL 
    • Materials: 60% recycled cotton, 32% nylon, 5% elastane, 3% poly
    • Compression level: 15-20 mmHg
    • Buy from: Comrad | Amazon | Scheels

    Enhance your circulation while showing some love for our planet with these compression socks from Comrad. These comfy socks feature a roomy footbed and a cuff that won’t pinch. Comrad’s sizes range from S to XL, corresponding to men’s shoe sizes 3-13+ and women’s shoe sizes 5-11. With 15-20 mmHG of gentle compression, they’re just what you need for those long days on your feet.

    Why invest in compression socks

    You may have heard about wearing compression socks on long-haul flights, but their usefulness extends far beyond the airport. Compression socks can be helpful for just about anyone, especially those who work long hours on their feet most of the day. 

    Compression socks work by gently squeezing your feet, ankles, and calves, which can help prevent blood from pooling in your legs, reduce swelling, reduce the risk of blood clots, relieve pain, and ease the physical strain of standing for extended periods. Invest in a pair of good compression socks and try them out for yourself—you might be surprised by how much they help.

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  • Poor sleep and construction: 7 health conditions linked to it and what you can do about it

    Poor sleep and construction: 7 health conditions linked to it and what you can do about it

    Working in construction means long, labor-intensive hours that require your full attention. It’s both physically and mentally straining; without proper rest, it’s hard to feel your best. Inadequate sleep one night here and there might be normal, but sleep loss could be linked to many health conditions, including diabetes, anxiety, hypertension, and even cancer. But by exercising regularly, avoiding caffeine and alcohol before bed, and creating a calming bedtime routine, you could beat inadequate sleep and improve your health and focus in no time. 

    Why sleep matters for building professionals

    Sleep is an essential function that more people don’t get enough of. Getting sufficient sleep at the right time is crucial for survival, as it’s necessary to form and maintain neural pathways. These pathways let you create new memories and learn. As a result, a lack of sleep slows your concentration and response time.

    With a skilled trades, engineering, or architecture job, you can’t afford to make mistakes—one wrong move could result in injury or, worse, a fatality. As such, remaining mentally present and alert is essential to do your job—and do it safely. A lack of focus slows productivity and may negatively impact your mood. Even worse, fatigue interferes with safety; it impairs your judgment and can lead to mistakes that put you and your team at risk of injury on the job site. 

    The effects of poor sleep on the body

    Consistent poor sleep affects more than just your physical and mental performance. While you may seem mentally drained, the effects extend beyond that—poor sleep interferes with the function of almost every system in your body.

    • Digestive system: Without proper sleep, your hormones become unbalanced, and cortisol, the stress hormone, rises. Increased stress can result in intestinal permeability issues, otherwise known as leaky gut. Food and toxins pass through the intestine and enter the bloodstream, mounting an immune response. Symptoms like inflammation, stomach pain, bloating, and dysbiosis can result. 
    • Nervous system: The parasympathetic nervous system takes control during sleep to encourage the release of growth hormones. These hormones promote proper cell repair and tissue regeneration. Additionally, they flush out neural waste that creates a chemical imbalance in our central nervous system, spinal cord, and brain. Without sufficient sleep, the parasympathetic branch can’t do its job.
    • Respiratory system: Chronic sleeplessness can negatively impact the efficiency of the respiratory system. Studies show it can reduce lung capacity, inhibit the lungs’ ability to clear airway irritants like mucus, and even lower oxygen saturation levels. This can negatively affect existing lung conditions and impact general pulmonary health. 
    • Endocrine system: Inadequate sleep can impact metabolic function and the endocrine system. Restricted sleep leads to altered cortisol patterns, with high cortisol in the afternoon and early evening and a shorter quiescent period than those who sleep sufficiently. This could cause glucocorticoid excess issues, like memory deficits.

    7 health conditions linked to poor sleep

    1. Cognitive decline

    Lack of sleep has long been associated with poor cognitive health, specifically dementia. If a patient already has dementia, poor sleep has been linked to a worse prognosis. Rapid Eye Movement (REM) and Non-Rapid Eye Movement (NREM) sleep are essential for broader memory consolidation, which helps the brain reinforce information for future recall.

    NREM sleep, in particular, has been linked with your brain’s declarative memory, which owns fact or statistic storage. REM sleep boosts procedural memory, like remembering a sequence of events or steps. Poor sleep inhibits your memory consolidation by disrupting your brain’s normal memory processing and functioning. Some studies also find that people who lack adequate sleep are more at risk of forming false memories. 

    2. Obesity

    Sleep deprivation is also strongly related to obesity. Lack of sleep causes a hormonal imbalance, throwing off appetite and hunger hormone levels (leptin and ghrelin). 

    Leptin helps your body feel full, and ghrelin makes you feel hungry. Leptin typically rises during sleep, and it may be the case that when you don’t sleep enough, your leptin decreases, making you feel hungrier and causing you to eat more than you need. Additionally, sleep disruptions boost your ghrelin, thereby increasing your appetite. 

    3. Diabetes

    Have you ever noticed that you feel more irritable and short-tempered when you don’t sleep enough? Insufficient sleep has been linked to worsened blood sugar control, regardless of whether diabetes is present. In a 2023 study, researchers found a strong tie between inadequate sleep quality and metabolic syndrome. They also found irregular insulin levels, fasting blood sugar levels, and insulin resistance, all precursors for type 2 diabetes. 

    4. Cancer

    The correlation between cancer and sleep deprivation depends on how the sleep data is collected, the types of cancer considered, and how other influences of cancer risks are accounted for. One study found that people with short sleep cycles have an increased cancer risk. 

    Short sleep cycles, in particular, have been linked to increased risks of colon polyps that could become cancerous. In older people, some research ties lessened sleep to a greater likelihood of thyroid cancer, stomach cancer, and cancers of the head, bladder, and neck. These studies, however, do not provide concrete evidence but suggest that sleep loss has far-reaching effects.

    5. Anxiety and depression

    Some research shows that chronic sleeplessness and insomnia lead to an increased risk of depression and anxiety. It’s estimated that approximately 40% of people with insomnia also have clinical depression.

    The mood-sleep relationship is complex and bidirectional. Insomnia is considered an independent risk factor for depression and anxiety in people of any age. Sometimes, separate treatments for insomnia and mood disorders are required, and in other cases, improving sleep can positively impact the mood disorder without independent treatment. 

    6. Hypertension and heart disease

    Sleeplessness affects the bodily processes that keep your blood vessels and heart healthy. The vessels that impact your blood pressure, blood sugar, and inflammation levels especially. People who don’t get enough quality sleep are often more likely to suffer from hypertension and cardiovascular disease. 

    When we lack sleep, our bodies rely more heavily on the sympathetic nervous system, the fight-or-flight branch of the central system. This puts stress on the heart and could lead to increased risks of heart attacks or coronary artery buildup in the long term. 

    7. Impaired immune function

    While sleeping, your immune system produces infection-flighting cytokines and antibodies. These substances combat foreign invaders like viruses. Some cytokines also help you go to sleep, which gives your immune system a way to defend itself and the body against illnesses effectively. 

    Sleeplessness blocks your immune system from establishing its normal defenses. If you don’t get adequate sleep, your body may struggle to fend off viruses and bacteria, and it might take longer to recover if you do get sick.

    Getting the sleep you need

    In all of this, there is good news! If good sleep doesn’t come often, there are small changes you can make to your everyday actions to improve your short and long-term health and safety. Here are some tips to optimize your sleep patterns: 

    • Move your body for at least 30 minutes a day. This can be as simple as walking after dinner or hitting the gym for strength training. 
    • Avoid nicotine and caffeine late in the day and alcohol before bed. It blocks your body’s adenosine receptors and inhibits feelings of sleepiness.
    • Do something to unwind before bed. You can try reading, taking a warm bath, or practicing a series of relaxation techniques.
    • Be consistent with your sleep routine. Wake up and sleep at the same time daily, even on weekends. 
    • Set up your room environment to support sleep. Avoid bright lights in the bedroom, keep the temperature comfortable (between 68-72°F is optimal), and avoid using screens, especially before bed. 
    • Don’t lie awake. If you have trouble sleeping, try reading or listening to music until you feel tired. 

    If none of these help, consult your healthcare professional for the next steps. Luckily, most sleep disorders can be effectively treated. 

    Bottom line

    Sleeplessness can have short and long-term effects on your health, like cognitive decline and dementia, type 2 diabetes, depression and anxiety, and immune dysfunction. Luckily, there are ways to intervene, improve your sleep, and lessen the risk of these conditions affecting you.

    To have a long, happy career in construction, you must prioritize your health. This starts with getting adequate rest at night. Try being consistent about your sleep time, relaxing before bed, and avoiding harsh lights in the bedroom.

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  • Is sleep time tea good for you? 

    Is sleep time tea good for you? 

    Getting enough sleep is crucial when you work in construction. Operating heavy machinery, working at heights, and using power tools can be dangerous when you’re sleep-deprived and exhausted. Sleepytime teas can help you fall asleep and sleep better with herbal ingredients like lavender, lemon balm, and chamomile. Our favorite sleepytime teas include Yogi Bedtime Tea, Celestial Seasonings Sleepytime Tea, and Pukka Nighttime Tea. 

    Quick look

    • Sleepytime tea includes ingredients that create calm and relaxation and help induce sleep.
    • Sleep time teas are generally safe, but some herbs can interact with existing medications, so it’s always a good idea to check with your doctor.
    • Common sleepytime tea ingredients include chamomile, valerian root, lavender, passionflower, and lemon balm.
    • Our favorite sleepytime teas include Celestial Seasonings Sleepytime Tea, Pukka Bedtime Tea, and Yogi Betime Tea.

    What is sleepytime tea?

    When we mention sleepytime tea, you probably picture the iconic Sleepytime bear from the Celestial Seasonings tea of the same name. Clad in a pale blue nightshirt and jaunty red nightcap, the unofficial mascot of nighttime teas nods off in an overstuffed green armchair in front of a roaring fire—basically living the perfect, cozy bedtime we all dream of. 

    Celestial Seasonings is just one example of sleepytime tea—there are dozens of other herbal teas designed for the same purpose: to help you fall asleep easier, sleep longer, and enjoy better sleep quality, too. Getting a good night’s sleep is crucial for your health, especially in the construction industry. Sleep deprivation can be dangerous when working in trades and construction, leading to slower reaction times, cognitive impairments, weakened immune systems, and significant safety risks on construction sites.

    Is sleep time tea good for you?

    Sleepytime teas contain different herbal blends, which are generally safe and healthy for most people. That said, they won’t work for everyone, so it’s always a good idea to check with your doctor before starting a new supplement to avoid potential interactions and unwanted side effects. 

    Some people may be allergic to herbs used in sleep-time teas, so read the ingredients carefully to avoid an allergic reaction.

    What makes sleepy time teas effective?

    Sleepytime tea ingredients often include a blend of valerian root, chamomile, lavender, passionflower, and lemon balm. Each ingredient can help ease stress, promote relaxation, and even provide mild sedative effects to help induce sleep. If you’ve ever wondered, “Does sleepy time tea work?” there’s a solid body of research to support the efficacy of these ingredients.

    Valerian root

    Valerian is a pretty plant with long stalks bearing small pale pink clusters of flowers. However, its root provides sleep benefits and makes it one of the most popular ingredients in sleep teas. Valerian root has long been used as a sedative and sleep aid in traditional medicine, and recent research studies have proved its efficacy.

    A meta-analysis reviewed the results of 370 articles and 16 peer-reviewed studies examining valerian’s effect on sleep and found that valerian can improve sleep quality without any of the “hangover” effects commonly experienced with some sleep aids.  

    Lavender

    The scent of lavender is known for its calming, soothing properties, and lavender essential oils have often been used to create a sense of relaxation. Dried lavender is included in the ingredients of many sleep teas due to its ability to improve sleep. One study found that drinking lavender tea resulted in better quality sleep, while another found that lavender tea can help reduce anxiety. 

    If you often find yourself tossing and turning at night, unable to fall asleep because you’re worried about project budgets or timelines, drinking lavender tea at night may help reduce your anxiety levels enough to fall asleep.  

    Chamomile

    Having a nice cup of chamomile tea has long been a remedy for calm and relaxation, but it can also help your sleep. A meta-analysis examined the effects of chamomile on sleep and found that chamomile  “improved sleep, especially the number of awakenings after sleep or staying asleep.” Drinking sleep time tea that contains chamomile may make for a solid night’s sleep, leaving you rested and refreshed.

    Passionflower

    Studies show that passionflower can help increase your brain’s gamma-aminobutyric acid (GABA) levels. GABA is an amino acid that helps mood, relaxation, pain relief, and sleep. Drinking a sleepytime tea with passionflower may make relaxing and falling asleep easier. 

    Lemon balm

    The lemon balm plant belongs to the mint family. Its leaves are dried to create lemon balm tea, which can be calming when consumed. Research has shown that lemon balm tea can help reduce anxiety and insomnia, making it an excellent ingredient for sleepytime teas. 

    Best sleepytime tea for trade workers

    If you’re looking for the best sleepytime teas to help you fall asleep more easily, improve your sleep quality, and show up for work rested and alert, these are some of our favorites. 

    Celestial Seasonings Sleepytime Tea

    celestial sleepytime tea
    What we loveThings to consider
    – Great taste
    – Widely available- (Let’s be honest; we love the cute sleepytime bear, too)    		– Tea bags are made with polypropylene plastic fibers
    • Form: Bagged 
    • Active ingredients: Chamomile, spearmint, lemongrass, tilia flowers, blackberry leaves, hawthorn, rosebuds
    • Buy: Celestial Seasonings | Target | Well.ca

    This is the OG of sleepytime teas, and for good reason. It contains many herbs, including chamomile and lemongrass, designed to calm and induce sleep. The taste is mild and slightly minty, perfect for sipping alone or with milk and honey for extra comfort. You can easily find this popular brand at most grocery stores and drugstores.

    Yogi Tea Bedtime

    yogi bed time tea
    What we loveThings to consider
    – Organic ingredients 
    – Several powerful sleep-inducing ingredients
    – Compostable, natural-fiber tea bag     		– Some find the taste a bit funky or earthy
    • Form: Bagged
    • Active ingredients: Chamomile, spearmint, licorice root, lemongrass, skullcap, lavender, peppermint, valerian root, passionflower
    • Buy: Yogi | Target | Amazon

    Bedtime tea by Yogi helps you sleep better and builds a better world. Yogi’s line of herbal teas is manufactured in LEED-certified factories, and its status as a Certified B-Corporation means it meets the highest social and environmental performance standards, transparency, and accountability. It also sources organic ingredients and uses paper tea bags, which helps you avoid ingesting microplastics. Bedtime tea contains a handful of powerful sleep—and relaxation-inducing herbs, including chamomile, skullcap, valerian root, and passionflower.

    Traditional Medicinals Nighty Night Tea

    Traditional Medicinals Nighty Night Tea
    What we loveThings to consider
    – Organic ingredients
    – Certified B-corporation- Compostable, natural-fiber teabag    		– Milder ingredients might not be strong enough to induce sleep for some
    • Form: Bagged  
    • Active ingredients: Passionflower, chamomile, catnip
    • Buy: Amazon

    Traditional Medicinals Nighty Night tea is a mild blend of active ingredients such as passionflower, chamomile, and catnip, plus taste-boosting herbs like spearmint leaf and orange peel. This tea is pleasant to drink, but the smaller range of sleep-inducing herbs might not create a strong enough effect for some.

    Pukka Night Time Tea

    puka night time tea
    What we loveThings to consider
    – Ethical partnerships, fair-trade practices
    – Organic ingredients    		– Tastes best with extra steep time 
    – Lavender taste may turn some off 
    • Form: Bagged  
    • Active ingredients: Oat flowering tops, chamomile flower, licorice root, lavender flower, lime flower, tulsi leaf, valerian root
    • Buy: Pukka |  Well.ca | Amazon

    Pukka Night Time Tea is another favorite sleepytime tea, made with soothing ingredients like chamomile and lavender. However, this brand skews a little pricier than other bagged teas, making it a bit of a splurge compared to cheaper options. The lavender flowers may be too floral for some, though the taste is mild. The Pukka tea is unique because it contains oat flowering tops, an ingredient often used to combat insomnia and anxiety. 

    The Tea Spot Lights Out

    The Tea Spot Lights Out
    What we loveThings to consider
    – Loose-leaf tea allows you to control how much tea per serving- Organic ingredients– Pricey- You’ll need a tea ball or tea strainer
    • Form: Loose leaf
    • Active ingredients: hibiscus, peppermint, licorice root, lavender, chamomile, valerian root
    • Buy: The Tea Spot  

    This loose-leaf tea blend by The Tea Spot is packed with organic lavender, chamomile, and valerian root to help you ease into a pleasant, soothing slumber. The loose-leaf format makes it easier to control the amount of tea you steep for each cup, allowing you to use more or less tea as needed. Loose-leaf tea requires some additional equipment—you’ll need a tea ball to steep the tea or a tea strainer to strain before pouring. 

    Bottom line

    If you’ve ever wondered, “Does sleepy time tea work?” the short answer is yes! When working in construction, getting a good night’s sleep means more than just feeling rested—it’s about staying alert, focused, and safe on the job site. Sleepytime teas with ingredients like valerian, lemon balm, chamomile, and lavender can be natural, effective ways to treat insomnia and improve sleep without the side effects of prescription sleeping pills. Being well-rested means you’ll be ready to tackle the day ahead, so choose your favorite mug and start steeping!

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  • Seed cycling: A natural approach to hormonal balance for women in AEC

    Seed cycling: A natural approach to hormonal balance for women in AEC

    Hormonal health is vital to women’s overall well-being, influencing everything from energy levels to mood and reproductive health. Many women seek natural, effective ways to support their hormonal balance without relying solely on medications. Seed cycling is an emerging, holistic approach that uses nutrient-rich seeds to promote hormonal harmony and improve overall wellness.

    Quick look

    • Seed cycling is a natural approach to hormonal balance, which involves eating specific seeds during menstrual phases to support estrogen and progesterone levels.
    • Flax and pumpkin seeds aid the follicular phase (days 1–14), while sesame and sunflower seeds support the luteal phase (days 15–28).
    • Seed cycling can help with PMS, cycle regularity, and menopausal symptoms, offering potential relief through consistent whole-food nutrition.
    • Track your cycle, grind seeds for better absorption, and incorporate them into meals daily to maximize results. Adapt the method for irregular cycles or menopause.

    Professionals, menstrual cycles, and hormones

    Understanding the menstrual cycle is essential for grasping how hormonal fluctuations impact women’s health, especially in industries requiring long hours and a sharp focus on the job. The cycle comprises several phases, each characterized by specific hormonal changes that prepare the body for potential pregnancy.

    Follicular phase

    The follicular phase begins on the first day of menstruation and continues until ovulation. During this time, the pituitary gland releases follicle-stimulating hormone (FSH), which stimulates the growth of ovarian follicles. These follicles produce estrogen, leading to the thickening of the uterine lining in preparation for a possible pregnancy.

    Luteal phase

    Following ovulation, the luteal phase commences. The ruptured follicle transforms into the corpus luteum, which secretes progesterone and some estrogen. Progesterone stabilizes the uterine lining, making it receptive to a fertilized egg. If fertilization does not occur, the corpus luteum degenerates, leading to a decline in progesterone and estrogen levels and the onset of menstruation.

    Key hormones and their roles

    • Estrogen: Predominant in the follicular phase, estrogen stimulates the growth of the uterine lining and regulates the release of FSH and luteinizing hormone (LH).
    • Progesterone: Dominant during the luteal phase, progesterone maintains the uterine lining for potential implantation and inhibits further ovulation during the cycle.

    What is seed cycling?

    Seed cycling is a natural practice that involves consuming specific seeds during different menstrual cycle phases to support hormonal balance, which impacts energy, focus, and resilience during long workdays. 

    The concept, rooted in holistic health traditions, pairs particular seeds with the follicular and luteal phases to align with hormonal needs. By incorporating flax, pumpkin, sesame, and sunflower seeds into daily meals, seed cycling aims to provide nutrients that promote optimal estrogen and progesterone levels.

    Seed cycling draws upon established nutritional benefits of seeds, but direct scientific research on the practice itself is limited. Studies on individual seeds reveal promising effects:

    • Flax seeds have been linked to improved estrogen metabolism and reduced symptoms of hormonal imbalances, such as during menopause or PMS. Flax seeds are rich in lignans, which can help regulate estrogen levels by promoting a healthy metabolism. These compounds bind to excess estrogen, supporting hormone balance during the follicular phase (days 1–14 of the cycle).
    • Pumpkin seeds are high in zinc, which supports progesterone production. This makes them a valuable addition during the follicular phase to prepare the body for ovulation and subsequent progesterone production.
    • Sesame seeds demonstrate estrogen-modulating effects, making them useful in pre-and post-menopausal women. Like flax seeds, sesame seeds contain lignans that help modulate estrogen levels. Consuming them during the luteal phase (days 15–28) can support the body’s hormonal balance as it shifts to focus on progesterone dominance.
    • Sunflower seeds provide antioxidant support that may alleviate oxidative stress and improve progesterone production. They also contain vitamin E and selenium, which bolster progesterone levels and combat inflammation. Thus, sunflower seeds are particularly beneficial during the luteal phase, when they help maintain a stable uterine lining and support hormonal health.

    It should be noted that there is a lack of comprehensive clinical trials specifically examining seed cycling as a method for hormonal balance. Critics argue that while seeds are nutrient-dense, attributing direct cycle-specific hormonal changes solely to their consumption remains speculative. Advocates suggest that the practice’s success is enhanced by its emphasis on consistency and whole-food nutrition.

    How to safely seed cycle for more balanced hormones

    1. Identify your cycle phases: Track your menstrual cycle to determine the follicular phase (days 1–14) and luteal phase (days 15–28). If you’re unsure or have irregular cycles, start with a general 28-day pattern or consult a healthcare professional for guidance.
    2. Select the right seeds for each phase:
      • Follicular phase (Day 1–14): Incorporate 1–2 tablespoons each of ground flax and pumpkin seeds daily.
      • Luteal phase (Day 15–28): Transition to 1–2 tablespoons each of ground sesame and sunflower seeds daily.
    3. Grind seeds for maximum benefits: Grind seeds before consuming to enhance nutrient absorption. Whole seeds may pass through the digestive system without being fully utilized. Use a coffee grinder or high-speed blender.
    4. Incorporate seeds into your diet: Add ground seeds to smoothies, oatmeal, salads, yogurt, or baked goods. Experiment with recipes to make seed cycling a seamless part of your routine.
    5. Be consistent: Regular consumption is key to achieving the benefits of seed cycling. Set reminders or prep portions in advance to stay consistent.

    Dosages and timing

    • Daily dosage: 1–2 tablespoons of each type of seed, depending on your dietary needs and caloric intake.
    • Timing: Distribute seeds throughout the day or consume them at once with a meal (which may be optimal for shiftwork).

    Precautions and safety

    • Allergies: If you have seed allergies, consult a healthcare provider before starting seed cycling. Substitute with alternative seeds or foods where necessary.
    • Avoid overconsumption: Excessive intake of seeds can lead to digestive discomfort or calorie imbalances. Stick to recommended dosages.
    • Ground fresh: To avoid nutrient degradation, grind seeds fresh daily or store ground seeds in an airtight container in the refrigerator for up to a week.
    • Individual variability: Hormonal responses to seed cycling may vary. If you experience discomfort or significant changes in your cycle, consult a healthcare provider.

    How long does it take to see benefits?

    The timeline for experiencing the benefits of seed cycling varies depending on individual hormonal health, consistency in practice, and underlying conditions. While some women report noticeable improvements in symptoms within a few weeks, others may require several months to see significant changes.

    General timeline of expected changes

    • Within 1–2 months
      • Mild changes in energy levels, reduced bloating, or improved digestion may be noticeable.
      • Women with irregular cycles may observe early signs of stabilization.
    • 3–6 months
      • Significant reductions in PMS symptoms, such as mood swings, cramps, or breast tenderness, are often reported.
      • Women with irregular or absent periods may notice more consistent cycles.
    • 6+ months
      • Enhanced hormonal balance in the long-term, including reduced symptoms of hormonal imbalances such as acne, mood instability, or fatigue.
      • Sustained Wellness: Improved overall reproductive health and potential alleviation of symptoms related to menopause or perimenopause.

    It’s important to note that responses to seed cycling can differ based on age, diet, lifestyle, and pre-existing hormonal conditions. For instance, individuals with minor symptoms may notice benefits sooner. In addition, those with conditions like PCOS, endometriosis, or thyroid imbalances may require longer to see results and should consider seed cycling as part of a broader wellness plan.

    Seed cycling and menopause

    Seed cycling isn’t just for women with active menstrual cycles—it can also benefit individuals in pre-menopause, menopause, or post-menopause. By supporting hormonal health through targeted nutrition, seed cycling provides a natural way to ease the symptoms associated with these life stages.

    For women who no longer have a regular menstrual cycle, seed cycling can be adapted by following a simplified 28-day schedule:

    • Days 1–14 (follicular phase equivalent): Consume flax and pumpkin seeds to support estrogen metabolism.
    • Days 15–28 (luteal phase equivalent): Transition to sesame and sunflower seeds to promote progesterone production and balance.

    This cycle mirrors the hormonal fluctuations of a typical menstrual cycle, even without active menstruation, ensuring a steady intake of key nutrients to support overall hormonal balance.

    Benefits for pre-and post-menopausal women

    In the years leading up to menopause, known as perimenopause, hormone levels can become unpredictable, leading to symptoms like irregular periods, hot flashes, and mood swings. Seed cycling may help by supporting estrogen metabolism to reduce the intensity of hot flashes and night sweats. Furthermore, promoting progesterone balance may improve sleep quality and reduce anxiety.

    After menopause, estrogen and progesterone levels drop significantly, which can lead to bone density loss, cardiovascular issues, and changes in skin and hair health. Seed cycling can:

    • Provide phytoestrogens (from flax and sesame seeds) that mimic estrogen, potentially alleviating dryness and supporting bone health.
    • Offer anti-inflammatory nutrients (like selenium and omega-3s) to support heart health and reduce joint discomfort.
    • Deliver antioxidants and essential vitamins, such as vitamin E, which benefit skin elasticity and hair strength.

    Bottom line

    Seed cycling offers a simple, natural way to support hormonal health throughout all stages of life. By incorporating nutrient-rich seeds into your routine, you can align your diet with your body’s hormonal needs, potentially easing symptoms like PMS, irregular cycles, or menopausal discomfort.

    Seed cycling is most effective as part of a broader wellness strategy. If you have significant hormonal concerns, such as PCOS, thyroid imbalances, or menopausal challenges, it’s always best to consult a healthcare provider. They can help you tailor seed cycling and other interventions to meet your unique needs.

    Interested in learning more about natural ways to support your hormonal health? Subscribe to our newsletter and follow us on social media for expert tips, practical strategies, and all the latest insights to help you thrive.

  • 7 common symptoms women should never ignore: A guide for women in the trades

    7 common symptoms women should never ignore: A guide for women in the trades

    May is Women’s Health Month, and we’re doing our part to recognize some of the health challenges women in the industry face. Once women hit their 40s, health symptoms start to pop up. While most are nothing to worry about, some may require a visit to your health professional. Changes in the body, including sudden weight fluctuations, migraines, bloating, and breast changes, should be taken seriously. Here, we have the complete list of symptoms women should never ignore. 

    7 signs women shouldn’t ignore

    1. Breast changes or abnormalities

    What it is: Abnormalities in the breasts could look like many different things, and sometimes it’s cause for concern. Significant changes to look out for include a breast lump and armpit swelling, discharge from your nipples, an inverted nipple, dimpling of the skin, a rash, or discoloration or reddening. 

    What it could mean: It could be a cyst or a fat deposit. Some people with breasts also experience swelling during their menstrual cycles. It could also be breast cancer. 

    What to do: Because breast cancer is so prevalent, make an appointment with your doctor if you notice any changes. If all is well, continue to get your breasts examined during your yearly physical with your doctor. You should also do a self-examination regularly, especially during your menstrual cycle. 

    2. Pain during intercourse

    What it is: It’s normal to experience discomfort occasionally during intercourse. But it’s worth investigating if the pain is extreme or persists long afterward. 

    What it could mean: Pain during intercourse could signal endometriosis, which is a painful disorder where the tissue that is supposed to line your uterus grows outside of it. Often, it can lead to infertility. The pain could also mean an infection or a hormone imbalance. 

    What to do: If pain persists or is recurring after each time you’re intimate, speak with your doctor. Monitor your symptoms and let them know if things worsen. 

    3. Changes in vaginal discharge

    What it is: Changes in color, smell, amount, and texture of vaginal discharge compared to what you’re used to. Changes could also mean itching, burning, or pain during urination. 

    What it could mean: It could be something as simple as stress or a change in your birth control method. But it could also be bacterial vaginosis, a yeast infection, an STI, or a sign of diabetes or HIV.

    What to do: Spotting—a reddish-brownish discharge following menstruation—is usually not something to worry about. However, if the changes persist or the color or odor drastically changes and is concerning, consult your doctor for a checkup.

    4. Sudden weight gain or loss

    What it is: A sudden weight gain or loss without changing your diet or exercise regimen. A sudden change of 10 pounds in either direction is cause for concern. 

    What it could mean: Rapid weight gain could be a sign of kidney disease, insomnia, or cirrhosis. Rapid weight loss could mean celiac disease, thyroid issues, heart disease, HIB, or cancer. If a tumor is present, it could severely diminish your appetite, so these symptoms are generally more serious in nature. 

    What to do: Contact a healthcare professional as soon as possible, or if you feel other symptoms and feel generally unwell, seek emergency medical assistance. 

    5. Chronic fatigue

    What it is: If you feel lethargic or exhausted without improvement, and it’s not sparked from physical exertion, don’t ignore it. Feelings of fatigue that last throughout the day and impact your ability to function could mean an underlying medical issue. 

    What it could mean: There could be a range of explanations for chronic fatigue, including an iron deficiency, hypothyroidism, depression, lack of vitamin D, or insufficient sleep.

    What to do: If your chronic fatigue remains persistent, schedule an appointment with your doctor to assess your lifestyle and symptoms.

    6. Migraines

    What it is: A migraine is a headache disorder that numerous things can trigger. It’s prolonged, throbbing, and head pain that can sometimes impact your ability to function. Usually, it’s not a sign that you have a medical problem, but if you notice more severe migraines, take note. 

    What it could mean: A new, severe headache could mean a hormone imbalance, improper sleep, too much stress, or weather changes. More severe medical issues could include neurological issues, but it’s rare. 

    What to do: Understand your personal migraine history. What’s routine for you, and what isn’t? This will help you dictate when you need help. If your migraines change in severity or regularity, or come in tandem with other symptoms, talk to your doctor. 

    7. Bloating and abdominal pressure

    What it is: Many women experience bloating after eating certain foods or during various parts of their menstrual cycle. However, persistent bloating and abdominal pressure that lasts more than a week may be cause for concern. 

    What it could mean: This persistent bloating and pressure, coupled with weight loss, frequent urination, and feeling full quickly after eating, could be a symptom of ovarian cancer.

    What to do: If you’re noticing these sudden and persistent changes in your body, consult your doctor and ensure you give them the complete list of your symptoms and their duration. 

    Women’s health matters

    Many conditions affect both men and women, but often, they affect women more commonly and more severely. Most drug trials today also do not include female test subjects, and women more often experience anxiety and depression, urinary tract infections, and harm from sexually transmitted infections.

    Additionally, many ailments are almost exclusive to women, and they often go undiagnosed or untreated. These conditions include menopause, pregnancy-related conditions, breast cancer, and cervical cancer. 

    Breast cancer: Breast cancer is the second most common cancer in Canadian women, and about 1 in 8 women will be diagnosed with it in their lifetime. While breast cancer can impact both men and women, it typically originates from the lining of milk ducts. It can then spread to other organs, and it is the most aggressive cancer affecting the global Assigned Female At Birth (AFAB) population. Initially, women diagnosed with breast cancer may develop a breast lump. While most lumps are non-threatening, having each one checked out by a healthcare professional is crucial. 

    Cervical and ovarian cancer: Cervical cancer typically originates in the lower uterus, as opposed to ovarian cancer, which starts in the fallopian tubes. Both cancers cause similar pains, but cervical cancer also causes a change in discharge and often pain during intercourse. Ovarian cancer presents very vague symptoms, but it can be a very difficult condition to treat. It’s best to get regular physicals and a pap smear to keep your health at the forefront of your mind. 

    The women in your life, whether you or a loved one, matter. Check in with yourself, and if you experience changes in your breasts, discharge, chronic fatigue, or new types of migraines, don’t sweep it under the rug. Get checked out, get answers, and stay safe. 

    For more on health, wellness, and news in the AEC space, subscribe to the newsletter.

  • Microplastics: Everything construction professionals need to know

    Microplastics: Everything construction professionals need to know

    A long career in architecture, engineering, or construction means caring for your health. Working out and eating well are great habits, but science shows that single-use plastics—many used on construction sites—are increasingly harmful. These microscopic, invasive particles could impact your heart, lungs, and gut health. While they are unavoidable to some degree, simple swaps like avoiding highly processed foods, switching to filtered tap water, and using specific cookware could reduce your exposure to microplastics and limit harmful health benefits. 

    What are microplastics?

    Microplastics are tiny plastic particles less than 5 millimeters in diameter—so tiny that the naked eye cannot see most. One of the categories of microplastics, “primary” microplastics, are small plastic particles designed for commercial use. They’re often used as microfibers like textiles, clothing, and cosmetics products like exfoliants. 

    Secondary microplastics result from the breakdown of larger plastics, such as water bottles. This breakdown is caused by environmental exposure, such as ocean waves or the sun’s radiation. 

    Microplastics come in four forms:

    1. Microbeads: Non-biodegradable plastic particles less than a millimeter in diameter. They are commonly found in cosmetics.
    2. Fragments: Small pieces of plastic resulting from larger items littered or dumped. They can be moved by wind and storms and end up in oceans and lakes. 
    3. Microfibers: Microscopic plastic fibers found in building materials like paint and artificial turf.
    4. Microplastic pellets: Small plastic particles often made from recycled plastic. They can be reused to produce new plastic products but also end up in the environment. 

    Microplastics are everywhere

    Across North America, millions of tons of plastic go unrecycled each year. The construction industry is one of the most significant contributors to global waste, using single-use plastics for things like protection, insulation, and transportation. When this plastic inevitably breaks down into microplastics, it pollutes everything: our water, soil, oceans, and even our air. 

    This invisible plastic pollution is omnipresent. It’s especially present in indoor air, but it’s also in people’s bloodstreams, a pregnant person’s womb, and breastmilk. Scientists who have sampled fish in the Great Lakes have even found that they have been contaminated with microplastics. 

    Escaping densely populated areas does not eliminate microplastics. Even more remote areas, like the Canadian Arctic, have been sampled and found to have microplastics in soil, water, and ice. 

    Why are microplastics a problem?

    Microplastics have been shown to impact various body systems, including the heart, gut, respiratory systems, hormones, and more. New research, sampling techniques, and long-term monitoring are advancing to determine the health repercussions of ingesting microplastics.

    Heart problems

    Microplastics and nanoplastics (MNPs) are emerging as risk factors for cardiovascular diseases. A study published in the New England Journal of Medicine looked at the effect of nanoplastic and microplastic chemicals on the heart, finding them present in areas like the plaque lining arteries. Polyethylene in their plaque was associated with increased heart problems compared to those without any microplastics detected. Other experimental research suggests that MNPs can facilitate “oxidative stress, platelet aggregation, cell senescence, and inflammatory responses in endothelial and immune cells while promoting a range of cardiovascular and metabolic alterations that can lead to disease and premature death.”

    Changes in the gut microbiome

    When ingested, microplastics can cause microbial dysbiosis and gut inflammation, resulting in systemic inflammation and the circulation of PAMPs (pathogen-associated molecular patterns). This can result in dysbiosis (imbalanced gut microbes) and intestinal damage, leading to various functional changes in the rest of the body. 

    Microplastics can also cause chemical toxicity, which involves the absorption and accumulation of toxins like polycyclic aromatic hydrocarbons and heavy metals. These substances may enter the body through the gastrointestinal tract, causing abdominal pain, nausea, and vomiting. 

    Oxidative stress in the airways

    Microplastics can affect the respiratory system, potentially causing oxidative stress in the airways and lungs when inhaled. In industries where chemicals and toxins are already present in the air, this can compound an existing problem. Inhalation of microplastics can result in sneezing, coughing, shortness of breath, and inflammation. Due to the blood oxygen concentration, this respiratory irritation can also cause dizziness and fatigue. 

    Nano-sized plastics have been associated with mitochondrial damage in the body’s respiratory cells. These plastics act as a vehicle for environmental toxins and can be detrimental to lung cells, ultimately increasing the chance of obstructive pulmonary disease. 

    Hormonal and endocrine disruptions

    Microplastics impact the release, production, transport, and elimination of hormones in the body. A buildup of microplastics can lead to endocrine dysfunction by affecting the function of various hormones, including the pituitary, thyroid, adrenals, and gonads. Long-term exposure to plastic particles and associated chemicals has been linked to issues with thyroid function by weakening its driving forces in regulating growth, development, metabolism, and reproduction.

    Microplastics could act as a mode of transport for bisphenol A, which, when absorbed by the body, can cause various endocrine diseases. The adverse effects of these systems warrant further research, but the science we have now tends toward significant health issues. 

    How to reduce your exposure to microplastics

    The built environment is no stranger to plastics, from materials and transport to food and beverage containers. Though they are everywhere and in almost anything, there are things you can do to reduce your exposure to microplastics and mitigate harmful health effects. 

    • Get fresh air when you can. Indoor air has a higher concentration of pollutants than fresh outdoor air. Open a window when it’s warm enough, and run an air purifier when it’s colder. 
    • Swap to tap water. Instead of bottled water, which can hold roughly 240,000 microplastic particles, switch to filtered tap water. Opt for a water filter with membrane filtration. Also, consider bringing a reusable water bottle to work and skip the plastic bottles. 
    • Avoid overly processed foods. During production and packaging, microplastics often end up in processed food. Minimally processed, fresh food contains far fewer microplastics. Consume foods in their purest form.
    • Eliminate single-use plastic. Avoid single-use plastics as much as possible. Also, aim for shorter dishwasher cycles with fewer plastic dishware in the cycle. 
    • Don’t cook or store your food in plastic. The heat can cause plastic particles from your cookware to leach into your food. If using plastic containers to store food, ensure it’s cooled before putting it into the container. Consider glass or stainless steel cookware and storage as an alternative. 
    • Be picky with cleaning products. Opt for cleaning products that don’t come in plastic containers. Better yet, make DIY, non-toxic cleaning products that skip anything harmful. 
    • Opt for wool and linen. Clothing can shed microplastics, but materials like linen and wool are generally far less impacted. Also, avoiding synthetic materials in rugs and furniture will reduce your exposure to microplastics. 

    Lastly, choose polyhydroxyalkanoate (PHA) material for your food packaging. PHA bioplastics are a sustainable alternative to single-use plastic and achieve an 87% yield using optimized fermentation processes. They are also low-cost to produce, and their biodegradability and biocompatibility make them ideal for avoiding microplastics and being more eco-friendly. 

    Bottom line

    Microplastics are unavoidable for the most part, and exposure could pose many risks to your health—the heart, gut, and respiratory system take a hit with long-term exposure to microplastics, so make a conscious effort to reduce their presence in your life and mitigate their adverse health effects. Simple swaps like investing in a water filter, switching out plastic storage containers for glass, and choosing low-toxic textiles like linen and wool can make a big difference in your long-term health.

    Like this and want more? Subscribe to our weekly newsletter and follow us on social media for the best health and wellness tips for professionals in the built environment.

  • Building strength from the inside out: Why pelvic floor health matters for women in construction and beyond

    Building strength from the inside out: Why pelvic floor health matters for women in construction and beyond

    The pelvic floor is vital to women’s health, supporting essential functions like bladder control, spinal stability, and sexual wellness. This network of muscles is often overlooked but is crucial for women in physically demanding professions like construction and the skilled trades. Incorporating exercises such as lunges, deep squats, and pelvic tilts into your routine can help strengthen these muscles, improving core stability and reducing the risk of injury.  

    The power of the pelvic floor  

    The pelvic floor is a group of muscles and connective tissues located at the base of the pelvis. These muscles form a supportive sling that helps keep vital organs in place while also playing a critical role in bladder control, core stability, and sexual health. Though commonly associated with childbirth recovery, pelvic floor health is essential for all women, regardless of age or life stage. Women in construction and trades, in particular, often perform tasks like lifting heavy objects and repetitive bending, which place added strain on this area, making it even more important to maintain strength.  

    Muscles in the pelvic floor  

    The pelvic floor is composed of three key muscle groups:  

    • Levator ani: This includes the pubococcygeus, iliococcygeus, and puborectalis muscles, which work together to support the pelvic organs and control bowel and bladder functions.  
    • Coccygeus: A smaller muscle that stabilizes the tailbone and contributes to pelvic floor support.  
    • Deep perineal pouch: These smaller muscles aid in urinary and reproductive functions.  

    Together, these muscles coordinate with the core and diaphragm, creating a dynamic support system for the lower body.  

    Functions of the pelvic floor  

    Support pelvic organs  

    The pelvic floor acts as a foundation for the bladder, uterus, and rectum. Strong pelvic floor muscles hold these organs in place, preventing issues like pelvic organ prolapse, where organs may shift downward due to weak support. This condition can cause discomfort, pain, and urinary incontinence, especially in women whose jobs involve heavy lifting. For tradeswomen, strong pelvic floor muscles help safeguard against these complications, ensuring long-term health and comfort.  

    Stabilize the pelvis and spine  

    The pelvic floor plays a significant role in core stability, working alongside the abdominal and back muscles to stabilize the pelvis and spine. This stabilization is essential for maintaining posture, reducing the risk of lower back pain, and performing physically demanding tasks safely. For women in construction, whose jobs often require twisting, lifting, and prolonged standing, a strong pelvic floor acts as a built-in support system, preventing injuries and improving overall mobility.  

    Assist with sexual function  

    Pelvic floor muscles play a direct role in sexual health by supporting the vaginal walls and improving blood flow to the area. Strong muscles enhance sensation and improve muscle control, contributing to a better sexual experience. A healthy pelvic floor also reduces the risk of discomfort or pain during intimacy, promoting both physical and emotional well-being.  

    Support bowel and bladder control  

    One of the most well-known functions of the pelvic floor is its role in bowel and bladder control. These muscles help regulate the release of urine and stool, preventing incontinence. Women in construction often work in environments with limited restroom access, making strong pelvic floor muscles particularly valuable for maintaining control and comfort throughout the workday.  

    Pelvic floor disorders  

    Pelvic floor disorders occur when the muscles become too weak, too tight, or unable to function correctly. Weakness often results from factors like pregnancy, childbirth, aging, obesity, or repetitive heavy lifting. Tightness, on the other hand, can stem from chronic stress, poor posture, or trauma. Both conditions can lead to symptoms such as urinary incontinence, pelvic pain, and bowel control issues.  

    Tradeswomen, in particular, are at risk of developing pelvic floor disorders due to the physical demands of their work. Improper lifting techniques, prolonged standing, and repetitive strain can exacerbate these issues over time. Pelvic floor dysfunction may also result in pelvic organ prolapse, where weakened muscles allow organs to shift downward, causing significant discomfort. 

    Recognizing the early signs—such as frequent urinary leaks, a sensation of heaviness in the pelvis, or pain during intercourse—is key to seeking appropriate treatment. Pelvic floor therapy, lifestyle adjustments, and targeted exercises can help address these concerns, restoring strength and functionality.  

    8 exercises to strengthen your pelvic floor  

    The following exercises are effective alternatives to traditional Kegels. They target the pelvic floor and surrounding muscles, improving core stability, strength, and overall functionality. These movements are particularly beneficial for women in physically demanding professions, providing a solid foundation for tackling everyday challenges.  

    1. Lunges

    Lunges are a compound exercise that works the lower body while engaging the pelvic floor. Stand upright with feet hip-width apart. Step one foot forward, lowering your body until both knees form 90-degree angles. Keep your core engaged and focus on lifting your pelvic floor as you push back to the starting position. Repeat on the other side.  

    This movement strengthens the thighs, hips, and glutes, which are closely connected to the pelvic floor. It also improves balance and coordination, which are essential for tasks requiring stability, such as climbing ladders or lifting heavy objects.  

    2. Inner thigh squeeze with glute bridge  

    This exercise activates the inner thighs and glutes while engaging the pelvic floor. Lie on your back with your knees bent and feet flat on the floor. Place a small ball or cushion between your knees. Squeeze the ball as you lift your hips into a bridge position, focusing on engaging the pelvic floor at the top of the movement. Lower slowly and repeat.  

    The squeezing motion targets the adductor muscles, which support pelvic floor strength. The bridge element also strengthens the glutes, improving hip stability and reducing the risk of lower back strain during physical labor.  

    3. Deep squat  

    Deep squats are one of the best functional exercises for strengthening the pelvic floor. Stand with your feet shoulder-width apart, toes slightly turned out. Lower your hips as if sitting in a chair, going as deep as your flexibility allows while keeping your chest upright and your core engaged. Push through your heels to return to standing.  

    This movement stretches the pelvic floor muscles while activating them to provide support. Deep squats also build strength in the legs and hips, enhancing mobility and reducing strain during repetitive bending or lifting.  

    4. Bird dog  

    Bird dog is a core-stabilizing exercise that engages the pelvic floor. Start in a quadruped position with your wrists under your shoulders and knees under your hips, ensuring your spine remains neutral. Extend one arm and the opposite leg simultaneously, keeping your movements slow and controlled. Hold briefly, then return to the starting position and switch sides.  

    This exercise improves balance and coordination while strengthening the pelvic floor, core, and lower back. It’s particularly useful for preventing strain and injuries in women performing repetitive physical tasks.  

    5. Pelvic tilts  

    Pelvic tilts are a gentle way to activate the pelvic floor and relieve lower back tension. Lie on your back with your knees bent and feet flat. Tilt your pelvis upward and push your lower back against the floor. Hold for a few seconds before releasing.  

    This exercise strengthens the pelvic floor and lower abdominal muscles, improving posture and reducing the risk of lower back pain. It’s ideal for beginners or anyone recovering from an injury. 

    6. Dead bugs  

    Dead bugs are a great core-strengthening exercise that also engages the pelvic floor. Lie on your back with your arms extended toward the ceiling and your knees bent at a 90-degree angle; your knees should align with your hips. Slowly lower one arm and the opposite leg toward the floor, keeping your core engaged and your lower back pressed into the mat. Return to the starting position and repeat on the other side.  

    This exercise improves coordination and core stability, both of which are essential for pelvic floor strength. Dead bugs mimic functional movements, making them particularly beneficial for women in construction who often work in awkward positions or carry heavy loads. Engaging the pelvic floor during this controlled movement strengthens the muscle group’s ability to support your spine and pelvis.  

    7. Side-lying leg lifts  

    This exercise strengthens the gluteus medius, hips, and pelvic floor and improves overall stability. Lie on your side with your legs stacked and your body in a straight line. Rest your head on your lower arm and place your top hand on the floor in front of you for support. Slowly lift your top leg to about 45 degrees, keeping your foot flexed and your hips steady. Lower it back down with control and repeat.  

    Side-lying leg lifts help balance the muscles around the pelvis, which is crucial for pelvic floor health. Strong hips provide better support to the pelvic floor and reduce strain during lifting, bending, and other physically demanding tasks.  

    8. Standing heel raises  

    Heel raises are a simple but effective way to engage the pelvic floor while strengthening the calves and improving balance. Stand with your feet hip-width apart, holding onto a sturdy surface for support if needed. Slowly lift your heels off the ground, rise onto the balls of your feet, and focus on engaging your pelvic floor as you lift. Lower back down with control and repeat.  

    This exercise improves lower-body strength and coordination, helping reduce strain on the pelvic floor during daily activities. For women in trades who are often on their feet for long hours, heel raises can improve overall stability and prevent fatigue-related injuries.   

    Bottom line  

    Pelvic floor health is essential for women’s well-being, particularly those in physically demanding fields like construction. Incorporating targeted exercises into your fitness routine can strengthen this critical muscle group, improve core stability, and reduce the risk of injury or dysfunction. 

    For more tips on health and wellness in the trades, subscribe to our weekly newsletter and follow us on social media.

  • Menstrual cycle solutions: Tackling common issues with natural relief

    Menstrual cycle solutions: Tackling common issues with natural relief

    Women in physically demanding industries like construction, engineering, and architecture often face unique challenges during their menstrual cycles. From cramps and bloating to mood swings and sleepless nights, these symptoms can disrupt focus and productivity. Simple, natural remedies like dietary changes and proper hydration can make a big difference in managing these issues, helping you feel your best even on the most challenging days.

    Quick looks:

    • Understanding the follicular and luteal phases helps anticipate symptoms like energy boosts, bloating, and mood swings.
    • Ease cramps with heat therapy, fight bloating with herbal teas, and tackle mood swings through mindfulness and omega-3-rich foods.
    • Symptoms like severe pain, heavy bleeding, or irregular cycles may indicate underlying conditions like endometriosis or hormonal imbalances.
    • Simple lifestyle adjustments, like yoga, dietary changes, and hydration, can improve menstrual health and productivity at work and beyond.

    Menstrual cycle overview

    Understanding your menstrual cycle can empower you to manage its effects more effectively. Let’s break down the two main phases:

    Follicular phase (Days 1–14):

    This phase starts on the first day of your period and continues until ovulation. During this time, estrogen levels rise, stimulating the growth of the uterine lining and the maturation of ovarian follicles. The increase in estrogen can boost your energy and mood, making you feel more vibrant and active. You might notice improved skin and higher motivation levels.

    Luteal phase (Days 15–28):

    After ovulation, the corpus luteum forms and secretes progesterone, preparing the uterine lining for potential pregnancy. If fertilization doesn’t occur, progesterone and estrogen levels drop, leading to menstruation. The hormonal shifts during this phase can lead to symptoms like bloating, mood swings, and breast tenderness. Some women may experience premenstrual syndrome (PMS) due to these changes.

    Common menstrual cycle issues

    Cramping and back pain

    Menstrual cramps, or dysmenorrhea, occur when the uterus contracts to shed its lining. These contractions are triggered by prostaglandins—hormone-like chemicals that can cause pain and inflammation. Higher prostaglandin levels are often associated with more severe cramps. 

    Similarly, back pain during your period often stems from referred pain caused by uterine contractions. As the uterus contracts to shed its lining, the pain can radiate to the lower back due to shared nerve pathways. Hormonal fluctuations, particularly prostaglandins, can also contribute to inflammation and muscle tension, making period back pain a particularly nasty side effect when you’re on a busy job site.

    Try this:

    • Heat therapy: If you can take breaks in an office, heat can help relax muscles and improve blood flow to your back and abdomen, reducing discomfort. Use a heating pad or hot water bottle on your lower back and/or abdomen for 15–20 minutes. 
    • Magnesium-rich foods: Incorporate spinach, almonds, and dark chocolate into your diet. Magnesium may help reduce muscle tension and ease cramps.
    • Gentle yoga poses: Studies have shown that yoga poses like child’s pose, cat-cow, or reclining bound angle pose can stretch and relax the lower back and abdomen, relieving cramping. Gentle stretches and spinal twists can also ease tension in the lower back.

    Bloating

    Bloating during your menstrual cycle is caused by hormonal fluctuations, particularly an increase in estrogen and progesterone. These changes can lead to water retention and fullness or swelling, especially in the abdominal area.

    Try this:

    • Reduce salt intake: Sodium contributes to water retention, so reducing salty snacks and processed foods can help reduce bloating. Instead, aim for fresh, whole foods.
    • Drink herbal teas: Herbal teas like dandelion root, peppermint, and ginger act as natural diuretics, helping your body eliminate excess water and reducing bloating. Ginger, in particular, has anti-inflammatory properties that can ease digestive discomfort.
    • Stay hydrated: Drinking plenty of water might seem counterintuitive, but staying hydrated helps your body flush out excess fluids. Aim for 8–10 glasses a day to keep your system balanced.

    Acne

    Hormonal surges, especially increased androgens during the menstrual cycle, stimulate the skin’s oil glands to produce more sebum. This excess oil can clog pores, leading to breakouts, particularly around the jawline and chin.

    Try this:

    • Eat foods rich in omega-3s: Incorporate foods like salmon, walnuts, and flaxseeds into your diet. Omega-3 fatty acids have anti-inflammatory properties that can help reduce acne flare-ups. 
    • Use gentle, non-comedogenic skincare products: Look for cleansers and moisturizers labeled “non-comedogenic,” which won’t clog pores. For acne-prone skin, opt for products with salicylic acid or benzoyl peroxide. Some great options include Paula’s Choice and La Roche Posay.
    • Consider zinc supplements: Zinc has been shown to reduce inflammation and suppress acne-causing bacteria. A daily supplement can help regulate breakouts, but consult your doctor before starting new supplements.

    Insomnia/difficulty sleeping

    Hormonal fluctuations, especially a drop in progesterone during the luteal phase, can disrupt your sleep cycle, leading to fatigue and lack of focus on the job. Progesterone has a calming effect on the brain, so its decline can make it harder to fall or stay asleep. Additionally, menstrual symptoms like cramps and mood swings can contribute to restless nights. 

    Try this:

    • Establish a calming nighttime routine: Create a relaxing wind-down ritual before bed, like dimming the lights, reading a book, or practicing deep breathing exercises. Limiting screen time an hour before sleep can also improve your rest.
    • Take magnesium supplements: Magnesium helps relax muscles and regulate the nervous system, promoting better sleep. Dark chocolate, almonds, and spinach are natural sources of magnesium, but you can also take a supplement. 
    • Drink chamomile tea: Known for its mild sedative effects, chamomile tea can help you relax and prepare for restful sleep. Sipping a warm cup before bed can ease anxiety and calm the body.

    Nausea

    Hormonal shifts during your period, mainly changes in progesterone and prostaglandins, can affect the digestive system. These fluctuations may slow digestion or cause stomach discomfort, leading to nausea. Work stress and cramps can also exacerbate the feeling of queasiness.

    Try this:

    • Eat smaller, frequent meals: Large meals can be harder to digest and may worsen nausea. Instead, opt for smaller portions throughout the day, focusing on easy-to-digest foods like plain rice, toast, and bananas.
    • Include ginger in your diet: Ginger is a natural remedy for nausea and has been shown to help with digestive discomfort. Try ginger tea, candied ginger, or even adding fresh ginger to your meals.
    • Try acupressure techniques: Applying gentle pressure to the P6 acupressure point (located on your inner wrist, three fingers’ width below the palm) can help relieve nausea. This method has been widely recognized for its effectiveness in managing nausea symptoms. 

    Mood swings

    Fluctuating levels of estrogen and progesterone are the primary cause of mood swings during the menstrual cycle. These hormonal changes can impact serotonin production, a neurotransmitter that regulates mood. This is why many women experience irritability, sadness, or heightened emotions during their cycle. 

    Try this:

    • Practice mindfulness: Activities like meditation, deep breathing exercises, or journaling can help manage stress and improve emotional balance. Setting aside even a few minutes each day can make a noticeable difference.
    • Prioritize omega-3 intake: Foods rich in omega-3 fatty acids have been shown to support brain health and stabilize mood. Consider adding them to your meals or taking a supplement.
    • Engage in light physical activity: Exercise releases endorphins, which are natural mood boosters. A day of light physical labor, brisk walking, yoga, or aerobic activity can help lift your spirits and reduce stress.

    Breast tenderness

    Breast tenderness is often linked to increased estrogen levels during the menstrual cycle, which can cause fluid retention in the breast tissue. This swelling and inflammation can make breasts feel sore or sensitive, particularly in the days leading up to your period.

    Try this:

    • Wear supportive bras: A well-fitting bra can minimize discomfort by reducing movement and providing better support for tender breasts. Opt for bras without underwire for added comfort.
    • Reduce caffeine: Caffeine can worsen fluid retention and increase breast pain for some women. Reducing coffee, tea, and other caffeinated beverages might relieve soreness.
    • Try evening primrose oil supplements: Evening primrose oil contains gamma-linolenic acid (GLA), a fatty acid that may help reduce breast tenderness and inflammation. Consult with a healthcare provider before starting any new supplement.

    Abnormal signs and symptoms

    While menstrual symptoms like cramps, bloating, and mood swings are common, certain signs may indicate a more serious issue that requires medical attention. Knowing what’s “normal” for your body is key to identifying when something feels off.

    Signs to watch for:

    • Extremely heavy bleeding: If you need to change your pad or tampon more than once every hour or experience clotting larger than a quarter, it may indicate conditions like fibroids or hormonal imbalances.
    • Severe pain: Intense cramps that don’t improve with over-the-counter remedies or disrupt your daily life could signal conditions like endometriosis or pelvic inflammatory disease.
    • Irregular cycles: Consistently missing periods, cycles shorter than 21 days or longer than 35 days, or unpredictable periods might point to underlying issues such as polycystic ovary syndrome (PCOS) or thyroid disorders.
    • Other concerning symptoms: Persistent nausea, dizziness, or unusual discharge should also be discussed with a healthcare provider.

    Bottom line

    Menstrual symptoms like cramps, bloating, and mood swings are a natural part of life, but they don’t have to disrupt your daily routine. Understanding your body and adopting simple, natural remedies can help you manage these symptoms and feel more in control.

    It’s equally important to pay attention to your body’s signals. If something doesn’t feel right, such as unusually severe pain or irregular cycles, don’t hesitate to seek professional medical advice. Early intervention can significantly improve overall health and well-being.

    For more health and wellness tips, subscribe to our newsletter and follow us on social media and stay updated on the latest advice tailored to your lifestyle and needs.

  • 9 science-backed tips to reduce inflammation for people in the skilled trades

    9 science-backed tips to reduce inflammation for people in the skilled trades

    Inflammation is a natural response by the body to protect and heal itself, but when left unchecked, it can lead to discomfort and long-term health problems. For workers in the trades, constant exposure to dust, chemicals, and repetitive strain increases the risk of suffering from inflammatory conditions. Simple strategies, such as eating an anti-inflammatory diet and incorporating regular physical activity, can reduce and even eliminate inflammation in the body.

    What is inflammation?

    Inflammation is your body’s defense against injury, infection, or harmful stimuli. It works by activating the immune system to repair damaged tissue and fight off pathogens. The process involves immune cells releasing chemicals like cytokines and histamines, which increase blood flow to the affected area, leading to redness, swelling, heat, and sometimes pain.

    There are two types of inflammation: 

    • Acute inflammation is temporary and typically lasts a few hours to a few days. It is the body’s immediate response to heal injuries, such as a cut or a sprained ankle, or to fight infections, like the common cold. This type of inflammation is usually beneficial and resolves once the underlying issue is addressed.
    • Chronic inflammation, on the other hand, is prolonged and can last for months or even years. It occurs when the body continues to send inflammatory signals, even in the absence of injury or infection. This ongoing process contributes to diseases such as arthritis, heart disease, diabetes, and certain types of cancer. Unlike acute inflammation, chronic inflammation can quietly damage tissues over time without obvious symptoms.

    How chronic inflammation affects the body

    When left unchecked, chronic inflammation takes a serious toll on our body, leading to pain, immune system problems, and other health issues. For workers in skilled trades, which require a high level of energy and physical capability, these effects directly impact the quality and performance of their work. Here are some of the most common effects of chronic inflammation: 

    1. Pain: Inflammation often leads to joint and muscle pain because it irritates nerves and increases sensitivity in affected areas. For tradespeople, chronic pain in the back, knees, or shoulders can make tasks like lifting, bending, or climbing ladders difficult. It can also lead to fatigue and slower recovery after physical labor.
    2. Autoimmunity: When inflammation persists, the immune system can attack healthy tissues, causing autoimmune diseases like rheumatoid arthritis (RA). RA often affects the hands, wrists, or knees, making it difficult to grip tools, operate machinery, or handle repetitive tasks required in many trades. Over time, this can make continuing in the field a major challenge.
    3. Gout: This form of arthritis is caused by uric acid buildup. It leads to intense joint inflammation, especially in the feet and hands. For tradespeople, gout can severely limit mobility, making it hard to stand or walk for long periods.
    4. Inflammatory bowel disease (IBD): Conditions like Crohn’s disease and ulcerative colitis cause persistent inflammation in the digestive tract. These conditions often lead to stomach pain, fatigue, and poor nutrient absorption, which reduce energy levels and focus on physically demanding tasks.
    5. Psoriasis: This inflammatory skin condition leads to red, scaly patches and discomfort. For tradespeople, psoriasis may worsen with exposure to dust, chemicals, or rough materials, making physical work even more uncomfortable. This is especially true for workers wearing hard hats and gear that lacks breathability.
    6. Asthma: Chronic inflammation in the airways causes difficulty breathing, often exacerbated by exposure to dust, chemicals, or fumes on job sites. Asthma can interfere with stamina and increase safety risks during physically demanding work.
    7. Cardiovascular disease: Prolonged inflammation of our cardiovascular system damages blood vessels and increases the risk of heart disease, heart attacks, or strokes. This is especially concerning for tradespeople, as their work often requires high physical activity and cardiovascular health.

    9 science-backed tips to reduce inflammation

    1. Cut back on alcohol

    How it triggers inflammation: Alcohol increases inflammation by disrupting your gut microbiome and impairing your liver’s ability to detoxify the body. It also triggers the release of pro-inflammatory chemicals, which can lead to long-term damage if consumed excessively. For men in construction, after-work beers might seem like a stress reliever, but over time, heavy drinking can worsen joint pain, fatigue, and even heart health.

    What to do instead:

    • Start by gradually cutting back. Replace some after-work drinks with non-alcoholic options, such as sparkling water with lime or cold kombucha.
    • Limit drinking to weekends or social occasions instead of making it a daily habit.
    • Try alcohol-free beers or mocktails to give you the experience without the inflammatory effects.
    • Shift your focus to other ways of unwinding, such as a quick workout, a walk, or catching up on a hobby after work.

    2. Cut back on smoking (of all kinds)

    How it triggers inflammation: Smoking—whether it’s cigarettes, cigars, or other forms—releases toxins that irritate your lungs, damage blood vessels, and trigger widespread inflammation in the body. Over time, this can lead to chronic conditions like COPD, heart disease, and even autoimmune disorders. For those working in construction, where lung health is already at risk due to dust and chemical exposure, smoking compounds the problem.

    What to do instead:

    • Replace smoking breaks with a different activity, like chewing gum, taking a short walk, or doing breathing exercises.
    • Identify triggers for smoking (stress, boredom, social situations) and create new routines to address them.
    • Use nicotine replacement options like patches or gum to reduce cravings while gradually quitting.
    • Reach out to support groups or apps designed to help you break the habit. Having a plan makes quitting more manageable.

    3. Move your body

    How it triggers inflammation: A sedentary lifestyle can worsen inflammation by slowing circulation, increasing fat accumulation, and impairing your immune system. Construction work involves physical labor, but inconsistent movement or repetitive stress can still leave your body inflamed and stiff.

    What to do instead:

    • To balance repetitive movements, incorporate gentle, full-body activities like walking, swimming, or stretching on your off days.
    • If you’re on-site, take short breaks to stretch tight muscles or loosen up stiff joints.
    • Prioritize strength training and mobility exercises to support joint health and prevent overuse injuries.

    4. Get enough sleep

    How it triggers inflammation: Lack of sleep increases stress hormones like cortisol, which amplify inflammatory responses in the body. Poor sleep also reduces your ability to recover from daily physical strain, leaving you more prone to pain and fatigue.

    What to do instead:

    • Aim for 7-8 hours of sleep per night, even if it means adjusting your evening routine.
    • Create a sleep-friendly environment by keeping your bedroom dark, quiet, and cool.
    • Avoid screens and stimulants like caffeine or nicotine for at least an hour before bed.
    • If your schedule makes getting a full night’s rest difficult, consider short power naps (15-20 minutes).

    5. Be mindful of your diet

    How it triggers inflammation: Processed foods, refined sugars, and unhealthy fats fuel inflammation in the body. These foods promote the production of inflammatory chemicals and can contribute to weight gain, which worsens joint stress and systemic inflammation.

    What to do instead:

    • Add anti-inflammatory foods like leafy greens, berries, fatty fish, and nuts to your meals.
    • Reduce your intake of processed snacks and sugary drinks by replacing them with whole-food options such as fruits, nuts, or yogurt.
    • Meal prep simple, nutrient-dense options to avoid relying on fast food during busy workweeks.

    6. Manage your stress

    How it triggers inflammation: Chronic stress keeps your body in a heightened state of alert, leading to the overproduction of stress hormones that drive inflammation. In the trades, deadlines, long hours, and physical demands can all elevate stress levels.

    What to do instead:

    • Practice mindfulness, deep breathing, or meditation for a few minutes daily.
    • Stay organized to reduce stress—use a planner or app to manage tasks and avoid last-minute rushes.
    • Spend time doing activities you enjoy, whether catching up with friends, walking, or relaxing with a book.
    • Reach out for support when needed—talking to a friend, coworker, or professional can help ease mental strain.

    7. Limit exposure to environmental toxins

    How it triggers inflammation: Chronic exposure to chemicals, dust, and pollutants—common on construction sites—can irritate the lungs, skin, and other organs, leading to systemic inflammation. Studies show prolonged exposure to airborne irritants can exacerbate respiratory and inflammation-related diseases.

    What to do instead:

    • Wear protective gear like masks and gloves when handling chemicals or working in dusty environments.
    • Take breaks in clean-air spaces whenever possible to reduce exposure.
    • Wash up thoroughly after shifts to remove harmful particles from your skin and clothing.

    8. Stay hydrated

    How it triggers inflammation: Dehydration can impair your body’s ability to flush out toxins and regulate temperature, leading to increased inflammatory markers. Adequate hydration supports cell function and helps transport nutrients that reduce inflammation.

    What to do instead:

    • Aim to drink at least 8-10 cups of water daily, more if you’re sweating heavily during work.
    • Add electrolytes if you’re working in hot conditions to maintain hydration balance.
    • Carry a reusable water bottle to encourage consistent hydration throughout the day.

    9. Maintain a healthy weight

    How it triggers inflammation: Excess fat tissue, especially around the abdomen, produces pro-inflammatory chemicals like cytokines, which can increase systemic inflammation and worsen conditions like joint pain and heart disease.

    What to do instead:

    • Combine regular physical activity with a balanced diet to manage weight effectively.
    • Monitor portion sizes and focus on whole, nutrient-dense foods rather than processed options.
    • Incorporate strength or functional training to build muscle, which helps regulate inflammation and metabolism.

    The bottom line

    Chronic inflammation harms health, drains energy, and makes it harder to perform at work, especially in demanding jobs like construction. Simple, science-backed actions like improving diet, staying active, and reducing toxin exposure lower inflammation and decrease the chances of suffering from a series of inflammatory conditions.

    Want more practical tips to improve your health and stay strong on the job? Subscribe to our newsletter and follow us on social media for weekly insights tailored to hardworking professionals like you.

  • Rager zone: How anger affects your health—a guide for construction professionals

    Rager zone: How anger affects your health—a guide for construction professionals

    Strict deadlines, mental health issues, and stressful situations—it’s no surprise that anger can flare up in high-pressure industries like construction. And while anger is a natural emotion, letting it simmer can do more harm than good, especially to your health. Fortunately, understanding how anger affects your body is the first step to keeping it in check and staying in control.

    Quick looks

    • Anger can increase your heart rate, raise blood pressure, disrupt digestion, and cloud decision-making, leading to serious health risks if left unmanaged.
    • Long-term anger impacts the cardiovascular system, gut health, and brain function, increasing risks of hypertension, ulcers, and mental health issues like anxiety.
    • Healthy ways to process anger include identifying triggers, allowing yourself to feel emotions, and releasing anger constructively through physical activities, mindfulness, or talking to someone.
    • Management techniques like journaling, meditation, or deep breathing can help calm the mind and body and protect overall health and well-being.

    Anger vs. upset: What happens when we get angry

    Feeling upset and feeling angry aren’t the same thing. Being upset is a temporary emotional disturbance—like when your coffee order is wrong or someone cuts you off in traffic. Anger, on the other hand, is a much bigger beast. It’s a powerful emotional and physical reaction that can take over your body, raising your heart rate, spiking stress hormones, and putting your nervous system on high alert.

    Anger isn’t uncommon in industries like architecture, engineering, and construction (AEC). All too often, workers step onto the job site with PTSD and other mental health conditions that only get worse under the strain of construction work, which can include high-pressure projects, tight schedules, and the constant need to problem-solve. 

    It would be easy to shrug it off as part of the job, but chronic anger can build up over time, impacting your health in ways you might not realize. Recognizing these patterns is the first step to managing them before they manage you.

    Anger affects your mind and body

    Your heart

    When anger hits, your heart feels it first—literally. Anger triggers a surge of adrenaline, spiking your heart rate and blood pressure. While this fight-or-flight response is meant to help in emergencies (such as escaping a predator or being first in line at the DeWalt sample sale), staying in this heightened state too often strains your cardiovascular system. Over time, chronic anger can lead to hypertension, increased risk of heart attacks, and other heart-related issues. Simply put, holding onto anger isn’t just an emotional burden; it’s a physical one your heart can’t afford.

    Your gut

    Ever noticed that angry knot in your stomach? That’s not just a figure of speech. Anger disrupts your digestive system, increasing stomach acid and putting you at risk for ulcers or conditions like irritable bowel syndrome (IBS). Even more surprising is how closely your gut and brain are connected—when you’re angry, your gut can amplify inflammation throughout your body. It’s a vicious cycle where anger upsets your stomach, and your stomach issues can make you feel even worse.

    Your brain

    Anger doesn’t just affect your body—it clouds your mind, too. When angry, your brain floods with stress hormones like cortisol, impairing decision-making and memory. This can leave you stuck in a loop of frustration and poor choices. Over time, chronic anger can also take a toll on your mental health, contributing to anxiety and depression. Think of it like this: anger is the brain’s emergency flare—it’s fine in short bursts but burns you out if it lingers too long.

    Feeling angry? Don’t bury it, process it

    Pushing anger deep down might seem the easiest way to deal with it temporarily, but it’s like sweeping broken glass under the rug—it doesn’t go away; it just lingers and causes more harm later. Suppressed anger builds unresolved tension, which can escalate stress and worsen the physical toll on your body. Instead of bottling it up, learning to process anger in healthy ways can make all the difference.

    Here are some actionable steps to help you manage anger:

    Understand it

    Anger isn’t random; it’s usually triggered by something specific. Take a moment to identify what set you off and validate your feelings without judgment. Maybe it was an unfair comment, a missed deadline, or a pile of responsibilities. Understanding why you’re angry is the first step toward managing it.

    Feel it

    It’s okay to feel angry. Trying to push the emotion away often backfires, making it more intense. Instead, allow yourself to experience anger fully—but safely. Sit with it, acknowledge it, and remind yourself that emotions are natural and temporary.

    Work with it

    Anger is energy, and channeling it into something constructive can help release that energy. Try journaling to explore your feelings or engage in physical activities like running, weightlifting, or even punching a bag (not a human one). These outlets let you process your emotions without lashing out.

    Release it

    Letting go of anger is essential for your well-being. Practice relaxation techniques like deep breathing, meditation, or progressive muscle relaxation to help your body and mind calm down. If you’re feeling stuck, talk to someone—a trusted friend, a mentor, or even a professional—to help you gain perspective and move forward.

    Bottom line

    Anger is a normal part of life—it’s how your body and mind respond to frustration, stress, or feeling wronged. But letting it fester or ignoring it can seriously affect your health, heart, gut, brain, and overall well-being. Acknowledging anger and learning to process it in healthy, constructive ways isn’t just good for your emotional health—it’s a step toward a longer, healthier life.

    Managing anger doesn’t mean you’ll never feel it again. It means you’ll be better equipped to handle it when it arises, protecting your body and mind from its lasting effects. 

    Ready to take control of your health and stay ahead of life’s challenges? Subscribe to our newsletter for expert tips, industry insights, and actionable advice.