Under the Hard Hat

Tag: Health

  • Manual labor is physically demanding—here’s how circuit training can help

    Manual labor is physically demanding—here’s how circuit training can help

    Looking to boost your fitness without spending all day in the gym? Circuit training could be just what you need. It’s a fun, high-energy workout that mixes strength and cardio exercises, giving you a full-body burn in a short amount of time. Plus, if you’re in a physically demanding job, like construction, circuit training is a great way to build up the strength and stamina needed to power through your day.

    What is circuit training?

    Circuit training is a workout that keeps things exciting and gets your heart pumping! It’s all about moving through a series of exercises, one after another, with little to no rest in between. You’ll usually mix up different exercises—think strength moves like squats and push-ups, cardio bursts like jumping jacks, and even flexibility exercises like lunges. This variety not only keeps things exciting but also gives you a full-body workout in a short amount of time. The minimal breaks mean you’re getting your heart rate up while building strength and flexibility.

    Why circuit training is a big bang for your buck

    Circuit training gives you more benefits in less time—what’s not to love? Here’s why it’s such a smart choice for your fitness routine:

    Comprehensive full-body workout

    Circuit training works your entire body in one session. By mixing in exercises for different muscle groups, like squats for your legs and push-ups for your arms, you get a balanced, full-body workout. This means you’re not just focusing on one area but building overall strength and fitness with every session.

    Combines strength training and cardiovascular conditioning 

    One of the best things about circuit training is that it simultaneously checks two major fitness boxes. You’re lifting weights to build muscle while keeping your heart rate up with cardio moves. This combination is especially beneficial for cardiovascular health, as studies indicate that aerobic and strength exercises can improve insulin sensitivity and reduce inflammation. Moreover, regular exercise, including circuit training, supports vascular health by maintaining endothelial cell integrity and improving overall heart function. These benefits are particularly important for high-risk professions like construction, where physical health is crucial to safety and performance.

    Time-efficient 

    No time to spend hours at the gym? No problem! Circuit training packs a lot of punch into a short period. Most circuits can be done in 20-30 minutes, making it perfect for busy professionals who want a quick but effective workout.

    Boosts stamina 

    Because you’re constantly moving from one exercise to the next, circuit training pushes your cardiovascular system and builds endurance. According to health experts, aerobic exercises and strength training, such as those found in circuit workouts, help burn fat and improve metabolic rate, which can be vital in reducing risks associated with cardiovascular diseases.

    What to consider before starting circuits

    While circuit training has plenty of perks, it’s not without its downsides. Here are a few things to keep in mind before jumping in:

    Hard on joints: Some circuit exercises, especially high-impact ones like jumping or running, can put a lot of strain on your joints. If you have joint issues or are prone to injuries, it’s important to choose low-impact exercises or modify movements to avoid unnecessary stress.

    Identify your goals: Circuit training might not be the best fit if your main focus is building serious muscle or increasing strength. While it’s excellent for overall fitness and endurance, it doesn’t allow for heavy lifting and more extended rest periods needed for muscle gain. So, if you aim for big strength gains, you might want to incorporate traditional strength training days into your routine.

    Potential for plateau: Repeating the same exercises can lead to a fitness plateau, where you stop seeing progress. Mix things up regularly to keep circuit training effective by adding new exercises, changing the order, or increasing intensity. This variation keeps your muscles guessing and helps you continue improving your fitness.

    Circuit training vs. cardio vs. strength training vs. HIIT

    Each type of workout brings something different to the table, so let’s break down how circuit training stacks up against the others:

    Cardio: This is about pumping your heart to build endurance and improve heart health. Think running, cycling, or swimming. It’s great for burning calories and strengthening your cardiovascular system but doesn’t do much for building muscle.

    Strength training: Strength training is the way to go if you want to build muscle and get stronger. It focuses on lifting heavier weights with fewer reps, giving your muscles time to recover between sets. While it’s fantastic for muscle growth, it doesn’t provide the same level of cardio conditioning as other workouts.

    HIIT (High-Intensity Interval Training): HIIT involves short bursts of all-out effort followed by brief rest periods. It’s a fast and intense way to boost both cardio and strength. HIIT differs from circuit training because it usually involves maximum effort during each exercise followed by rest rather than moving through a series of exercises back-to-back.

    The beauty of circuit training is that it blends aspects of all three—cardio, strength, and HIIT. Combining strength moves with cardio bursts and keeping rest times short gives you a balanced workout that builds muscle, burns fat, and boosts endurance. Plus, circuits can be easily adjusted to fit personal goals, whether focusing more on strength, cardio, or a mix of both. So, whether you’re aiming for overall fitness, weight loss, or muscle toning, circuit training can be tailored to help you reach your goals.

    Here’s a circuit workout to get you started

    Here’s a simple, beginner-friendly workout that targets your entire body. Complete each exercise back-to-back with minimal rest. Once you’ve gone through all the moves, take a 1-2 minute break, then repeat the circuit 2-3 times, depending on your fitness level. Each exercise can be modified to match your fitness level. You can increase the intensity by adding weights or trying more challenging variations as you progress.

    1. Jumping jacks (1 minute)

    • How to: Stand with your feet together and arms at your sides. Jump your feet out wide while simultaneously raising your arms overhead. Jump back to the starting position. Keep a steady pace and try to land softly on your feet.
    • Tip: Engage your core throughout the movement to maintain good posture.

    2. Push-ups (15 reps)

    • How to: Begin in a plank position with your hands slightly wider than shoulder-width apart. Bend your elbows and lower your body toward the floor, keeping your core engaged and your body in a straight line. Push back up to the starting position.
    • Tip: If full push-ups are too challenging, try the modified version by keeping your knees on the ground. If you want a more advanced move, keep your wrists, elbows, and shoulders aligned and let your elbows graze your ribcage as you lower—this targets your triceps over your chest.

    3. Bodyweight squats (20 reps)

    • How to: Stand with your feet shoulder-width apart. Lower your body as if sitting back in a chair, keeping your chest lifted and your knees over your toes. Go as low as possible, then push through your heels to stand back up.
    • Tip: Engage your core and keep your weight in your heels to protect your knees.

    4. Plank (30 seconds)

    • How to: Get into a forearm plank position with your body in a straight line from head to heels. Keep your elbows under your shoulders and engage your core, glutes, and legs.
    • Tip: If you start to feel your hips sag, take a quick break and reset your position.

    5. Lunges (15 reps each leg)

    • How to: Stand upright, then take a step forward with your right leg and lower your body until both knees are bent at 90 degrees. Push through your right heel to return to the starting position. Repeat on the left side.
    • Tip: Keep your torso upright and avoid letting your front knee go past your toes.

    6. Burpees (10 reps)

    • How to: Start standing. Squat down and place your hands on the floor in front of you. Jump your feet back into a plank position, perform a push-up, then jump your feet back toward your hands. Explode up into a jump, reaching your arms overhead.
    • Tip: If you’re just starting, break down the movement as needed (e.g., step back into the plank instead of jumping). Remove the pushup and complete the rest of the move for an easier modification.

    Be safe, not sorry

    Circuit training can be intense, so putting safety first is essential. Here’s how to keep your workouts safe and effective:

    Ease into it

    If you’re new to circuit training, start with low-intensity exercises and fewer rounds. It’s tempting to go all out, but pushing too hard too soon can lead to injury or burnout. Focus on building a solid foundation before gradually increasing your exercises’ difficulty, speed, or weight.

    Proper form

    The most effective workout is a safe one. Always prioritize proper form over the number of reps or speed. This means taking the time to learn each movement and practicing it correctly. For example, keep your back straight during squats and engage your core during planks. Improper form can strain muscles and joints, so listen to your body and make adjustments if something feels off.

    Listen to your body

    Your body will tell you when it needs a break, so don’t ignore the signs. If you feel pain (not to be confused with the usual discomfort of exercise), dizziness, or extreme fatigue, pause and rest. It’s also okay to modify exercises to suit your current fitness level—like doing push-ups on your knees or stepping back into a plank instead of jumping during burpees.

    Safety tips

    Before diving into a circuit, warm up with light cardio and dynamic stretching to prepare your muscles and joints for movement. Stay hydrated by drinking water before, during, and after your workout. If you’re using equipment like dumbbells or resistance bands, ensure they’re in good condition and suitable for your strength level. Taking these small precautions can make a big difference in keeping you safe and injury-free.

    Bottom line

    Circuit training is perfect for busy schedules. It offers a quick yet effective way to build muscle, burn fat, and boost cardiovascular health. By incorporating circuit training into your routine, you can improve your stamina, overall fitness, and heart health—benefits especially valuable if you have a physically demanding job like construction work.

    Whether you’re new to fitness or looking to shake up your current routine, circuit training can be adapted to suit your needs and goals. So, try and experience the full-body benefits of this dynamic workout approach.

  • One-pot wonders: Easy recipes for busy days under the hard hat

    One-pot wonders: Easy recipes for busy days under the hard hat

    Working in construction, you know the value of efficient tools, streamlined processes, and solid planning—so why should dinner be any different? After a hard day’s work and cooking a delicious dinner, the last thing you want is a mountain of dishes to clean. That’s why we’ve rounded up our favorite one-pot meals that combine big flavors with minimal cleanup. From a tasty taco gnocchi bake to skillet lasagna, these recipes are perfect for fueling up after long shifts. Whether cooking for yourself, your crew, or your family, these one-pot wonders make life a little easier (and tastier).

    Under the Hard Hat’s favorite one-pot dinner recipes

    1. One-pot creamy chicken and mushroom pasta

    This creamy chicken and mushroom pasta dish is tasty and simple to prepare. It involves searing chicken, whisking together a creamy sauce, and cooking pasta all in the same pot. 

    Why we love it: If you’re looking for hearty comfort food that won’t leave your kitchen looking like a bomb went off, this recipe is the one. This dish is nuanced enough for adults and mild enough for kids, making it that ever-elusive holy grail: a quick, easy, healthy dinner the whole family will enjoy.  

    2. Sweet potato shepherds pie

    This sweet potato shepherd’s pie is a nourishing vegan recipe that combines celery, carrots, sweet potatoes, red potatoes, mushrooms, peas, corn, and lentils—everything except the kitchen sink! The nutrient-dense ingredients are simmered with fragrant herbs and spices before being baked for 25 minutes for a one-pot meal you’ll love.

    Why we love it: With loads of micronutrients, fiber, and plant-based protein, this shepherd’s pie will hit the spot after even the most demanding workday—with the bonus of providing plenty of plant-based goodness to help you fuel up for tomorrow.

    3. Taco gnocchi bake

    This taco gnocchi bake is a tasty dish, requiring very little prep and even less cleanup. Start by browning ground beef in a cast iron skillet, then add black beans, enchilada sauce, spices, and sharp cheddar before topping with creamy avocado, spicy jalapeno, and fresh cilantro. This is a great way to get the flavors of Taco Tuesday without the same old. 

    Why we love it: We love a good fusion dish, and blending traditional Italian gnocchi with Mexican cuisine’s bright, spicy flavors creates an unexpectedly easy meal that will quickly become a favorite on your list. You could make this a vegan or vegetarian dish by omitting the cheese and ground beef or replacing them with plant-based alternatives. 

    4. One-pot lentil dal

    Approximately 40% of India’s population is vegetarian, so Indian cuisine is filled with unbelievably delicious, perfectly spiced meals. This one-pot lentil dal starts with fiber and protein-rich lentils before adding a handful of spices and creamy coconut milk for a simple, satisfying one-pot meal. Serve with warm naan to make a complete meal.

    Why we love it: Indian meals are warming, nutritious, and a welcome break from the same old, everyday Western cuisine. Many common spices used in Indian cooking are anti-inflammatory and high in antioxidants. Combined with the protein and fiber of lentils, this makes an incredibly healthy meal. 

    5. Lemon garlic salmon tray bake

    Technically, this is a one-pan dinner instead of a one-pot dinner, but it was too good not to include. This lemon garlic salmon tray bake starts by covering salmon fillets in a zesty lemon marinade before baking them in the oven alongside fresh asparagus and cherry tomatoes. After just 11 minutes, you’ll have a dinner of juicy salmon, roasted asparagus, and blistered tomatoes. 

    Why we love it: Cooking everything on one baking sheet allows you to make a high-impact, gourmet-style dinner without worrying about creating different dishes, timing everything perfectly, or washing multiple pots and pans. Salmon is high in omega-3 fatty acids, while asparagus and tomatoes are high in antioxidants, making this meal an excellent choice for healthy eating. 

    6. One-pot vegetable jambalaya

    This one-pot vegetable jambalaya offers a taste of classic Southern cuisine. Peppers, celery, tomatoes, and green chiles blend with spices and long-grain rice to create a flavorful meal that is also vegetarian, vegan, and gluten-free.

    Why we love it: This recipe is delicious as-is and also offers endless opportunities for variations. Add tofu or black beans to boost the protein content, switch the veggies out to feature fresh finds from your garden, or adjust the spice level to suit your preferences. However you make it, this dish is a winner! 

    7. Skillet lasagna

    If you love lasagna but don’t always have the time to make it, this 30-minute skillet lasagna is the perfect one-pot alternative. Combining Italian sausages, ricotta, tomato sauce, and lasagna noodles, this dish has all the flavors of old-school lasagna made quick and easy in a single skillet.  

    Why we love it: Lasagna is a classic dish with everything you want in comfort food: juicy meat, gooey cheese, and tangy tomato sauce. This dish gives you all that yummy lasagna flavor without the labor-intensive process, which is a massive plus in our books! Swapping ground beef for Italian sausage also gives this dish a different flair.

    8. Easy 1-pot black bean soup

    This easy 1-pot black bean soup blends black beans, onions, veggie broth, chipotle peppers, spices, and even a bit of vegan dark chocolate to add depth to the flavor of this dish. Everything simmers in the same pot for 15-20 minutes and keeps in the fridge for up to a week. What could be easier?  

    Why we love it: We don’t know about you, but crisp fall days and chilly winter nights mean we shift into soup mode. And while soup can often be too light to be considered a meal, this protein-packed black bean soup is low-calorie, high-fiber, and filled with protein to keep you full for hours. 

    9. Baked feta with veggies

    This baked feta with veggies recipe is vegetarian, cheesy, salty, and comforting while being (relatively) healthy. Low-fat feta cheese is sprinkled with herbs and baked with bell peppers, cherry tomatoes, jalapenos, and olives. After 30 minutes, this meal bubbles with roasted vegetables and deliciously melty feta cheese.

    Why we love it: Feta cheese is salty, firm, and has just the perfect amount of melty goodness without getting greasy—why not plan a meal around it? Feta is often eaten in combination with peppers, tomatoes, and olives in a Greek salad, and this dish is kind of a play on a traditional Greek salad, just baked!

    Why we love one-pot meals

    Besides the obvious fact that one-pot meals mean less mess and cleanup, we love handy recipes like these because they make cooking and eating at home much more manageable. When homecooked meals take a long time to prepare and involve a post-cooking cleanup sesh that takes longer than the dish itself, it is much easier to convince yourself to order takeout instead. 

    These one-pot meals are homecooked, healthy, and require minimal cleanup, so you’re more likely to make them. Eating meals at home also means less fat and salt, fewer calories than most restaurant meals, plus a big break for your bank account—and who doesn’t love that? 

    Like this post and want more content like it? Subscribe to our weekly newsletter and follow us on Instagram for more easy, healthy meal ideas to keep busy construction professionals fueled.

  • Insomnia for construction professionals: Why you can’t sleep and how to take back your nights

    Insomnia for construction professionals: Why you can’t sleep and how to take back your nights

    Sleep deprivation isn’t just exhausting; it can be downright dangerous in construction. Insomnia, a common sleep disorder, robs millions of the rest they need, but for construction workers, sleepless nights can significantly increase the risks of workplace accidents and slow project timelines. Operating heavy machinery or working at heights demands sharp attention, and even minor sleep loss can increase the risk of accidents. Understanding the causes of insomnia and addressing its triggers, like alcohol consumption or an unhealthy sleep environment, can help workers get the restorative sleep they need to stay safe and perform at their best.

    Quick look

    • Insomnia affects millions, making it difficult to fall asleep, stay asleep, or feel rested. It impacts health, mood, and daily function.
    • The two main types of insomnia—acute and chronic—are often triggered by stress, anxiety, health conditions, or disruptive habits.
    • Small lifestyle changes, such as reducing screen time, avoiding caffeine and large meals before bed, and maintaining a calming sleep environment, can support better rest.
    • For persistent insomnia that impacts daily life, seeing a doctor can provide additional options and insights to improve sleep quality.

    What is insomnia?

    Insomnia is a common sleep disorder that makes it challenging to fall asleep, stay asleep, or get enough restful sleep. For many, it’s not just about the occasional sleepless night; insomnia can stretch on for days, weeks, or even months. Insomnia affects millions, making it difficult to fall asleep, stay asleep, or feel rested. It impacts health, mood, and daily function. According to the National Library of Medicine, insomnia is estimated to affect between 30-35% of adults in the U.S., with about 10% experiencing chronic insomnia that impacts their daily lives.

    This lack of sleep doesn’t just leave you tired—it can affect your mood, focus, productivity, and overall health. Even the simplest tasks can feel more arduous when you’re not sleeping well, and it’s easy to feel a little out of sync with daily life. Understanding what’s behind insomnia can help you find ways to sleep better and feel more like yourself.

    Insomnia isn’t one-size-fits-all; it comes in several forms and can affect people differently. Understanding which type you’re dealing with can help you find the right management approach.

    Acute insomnia

    Acute insomnia is the short-term variety that often pops up during stressful times. Construction workers frequently face tight deadlines or early work hours, leading to acute insomnia during high-pressure periods. It’s typically a reaction to what’s happening around you and usually resolves on its own once the stress eases or life settles down. 

    Chronic insomnia

    Chronic insomnia is more persistent, lasting a month or longer. It often has deeper roots—such as ongoing health issues, anxiety, or certain habits that disrupt sleep. Unlike acute insomnia, chronic insomnia doesn’t just fade with time and may need a closer look at what’s fueling it, whether it’s lifestyle choices or medical factors.

    What does insomnia feel like?

    Insomnia isn’t just the occasional bad night’s sleep—it’s a pattern of sleep issues that can disrupt both your nights and days. People with insomnia often struggle to fall asleep, lie awake in the middle of the night, or wake up way too early, unable to drift back to sleep. Even with a whole night in bed, insomnia can leave you feeling exhausted, unrefreshed, and a step behind. This lack of quality sleep can compound job site risks like misjudging measurements, missing safety protocols, or reduced physical endurance, making even the most minor tasks more challenging. If these sleep issues persist, it’s a sign that insomnia might be at play.

    Why can’t I sleep?

    When sleep becomes elusive, more than one factor is often involved. These causes can sometimes work together, creating a tough-to-break cycle of sleeplessness.

    • Chronic stress: Persistent worry or anxiety can keep your mind racing, making it hard to relax enough to fall asleep. Stressors such as unpredictable workloads, physical exhaustion, and job-site hazards can keep workers awake at night, exacerbating sleep issues.
    • Trauma: Emotional or psychological trauma, whether recent or from the past, can lead to insomnia. Trauma impacts the nervous system, sometimes keeping the body in a “high alert” mode that interferes with restful sleep.
    • Underlying medical conditions: Health issues like chronic pain, breathing difficulties, or hormonal imbalances can make sleep a struggle. Conditions such as arthritis, asthma, or thyroid disorders can also disrupt sleep, leading to a pattern of restless nights and tired days.

    Anxiety as a trigger

    Anxiety and insomnia often go hand-in-hand, feeding off each other in a way that can make sleep feel impossible. When you’re anxious, your mind can feel stuck in overdrive, making it hard to wind down at night. This type of insomnia can be intense but is often temporary, showing up around particularly stressful periods like a big work deadline, a personal crisis, or even a significant life event.

    The challenge with anxiety-triggered insomnia is that worry can make it hard to fall asleep and disrupt sleep quality when you do. Even minor worries can feel amplified in the quiet hours of the night, leading to restless or broken sleep. Understanding that anxiety might be the culprit can help you manage these feelings, allowing for better, more restful nights.

    Habits that can cause insomnia

    Sometimes, our daily habits play a more significant role in sleeplessness than we realize. Certain lifestyle choices can interfere with our natural sleep cycles, making it harder to get quality rest.

    • Alcohol or caffeine near bedtime: While alcohol might seem relaxing, it disrupts deep sleep cycles, leaving you more restless through the night. Many construction workers rely on caffeine or energy drinks to stay alert on the job, but consuming these too late in the day can disrupt sleep cycles.
    • Large meals close to bedtime: Eating a big meal late in the evening can lead to discomfort and indigestion, which can interfere with sleep. Give your body time to digest by curbing eating a few hours before bed. 
    • Using screens in the evening: Blue light from phones, tablets, and computers signals your brain to stay awake, delaying the release of sleep hormones like melatonin. A screen-free wind-down period before bed can make a noticeable difference.
    • Irregular sleep schedules: Frequent shifts, travel, or inconsistent habits can shift your sleep and wake times, throwing off your internal clock and making it difficult to establish a natural sleep routine.

    Can light therapy help insomnia?

    Light therapy has shown promise in helping people manage insomnia, especially for those with disrupted circadian rhythms, such as construction workers or people who struggle with seasonal sleep issues. This therapy involves exposure to a specific bright light that mimics natural sunlight. Light therapy can simulate morning sunlight for workers who begin shifts before sunrise to help reset the body’s internal clock and improve alertness. Using a lightbox for a set period each day—usually in the morning—encourages a natural sleep-wake cycle, making it easier to fall asleep at a consistent time.

    The Sleep Foundation highlights that while light therapy can be effective, it’s essential to follow best practices for the best results. Timing and consistency are critical; light therapy should be done regularly, ideally at the same time each day. Additionally, it may not work for everyone. For some, the effect can be gradual, requiring a few weeks to see noticeable improvements. Individuals with specific eye conditions or sensitivities to light should consult a doctor before starting light therapy, as it may have limitations or require adjustments.

    While not a cure-all, light therapy offers a noninvasive way to improve sleep quality, especially for those who struggle to sync their internal clocks with the natural day-night cycle.

    Change your habits and environment for better sleep

    Small changes in your routine and environment can make a big difference in improving sleep quality. Here are a few simple steps to help you get the restful sleep you need:

    • Eliminate devices before bed: Set aside your phone, tablet, and computer at least an hour before bed. The blue light from screens can trick your brain into staying alert by suppressing melatonin release, so a screen-free wind-down can make it easier to fall asleep. If absolutely necessary, consider blue light blocking glasses or software.
    • Use a sleep mask: A sleep mask can block out any lingering light, helping your body stay in sleep mode longer. A mask is a great way to support deep sleep, especially if complete darkness is hard to achieve in your room.
    • Avoid stimulating activities before sleep: Engaging in high-energy or mentally stimulating activities, like intense exercise, heated discussions, or work-related tasks, can prevent your mind and body from fully relaxing. Instead, try focusing on calming activities like reading or listening to gentle music.
    • Maintain a cool, dark, quiet bedroom: Temperature, lighting, and noise affect sleep quality. Aim for a quiet, dark, and cool room; a slightly lower temperature helps your body reach an ideal sleep state. If you work odd hours, creating a sleep-friendly environment with blackout curtains or noise-canceling devices can help you catch up on rest during the day.

    If insomnia wakes you up in the middle of the night…

    It can be frustrating, but waking up in the middle of the night is more common than you think. Here’s how to handle it calmly so you can drift back to sleep.

    Don’t stress about it

    First, remember that waking up at night is normal, and stressing over it can make falling back asleep even harder. Try to accept the moment as part of a natural sleep pattern. Remind yourself that you’re giving your body a chance to relax, making it easier to ease back into sleep.

    Aim for relaxation, not sleep

    Instead of focusing on falling asleep right away, try shifting your goal to relaxation. Letting go of the pressure to sleep can help calm your body and mind. Techniques like deep breathing or gentle stretching can help you relax without overthinking the need to rest.

    Do a non-stimulating activity

    If you’ve been awake for a while and don’t feel drowsy, consider doing a quiet, non-stimulating activity. Read a few pages of a calming book or listen to soothing music. Avoid screens and anything that feels too mentally engaging. These low-key activities can help you ease back into a restful state without forcing it.

    When to see your doctor

    Sometimes, insomnia needs more than lifestyle changes to improve. Persistent insomnia can lead to daytime issues like low energy, trouble focusing, irritability, or even mood changes. If sleeplessness is affecting your ability concentratecus or stay safe on the job, seeking professional help is critical—not just for your well-being but for the safety of your team.

    Bottom line

    Insomnia can be challenging, but there are ways to manage it and improve sleep quality. Small lifestyle changes—like reducing screen time before bed, creating a comfortable sleep environment, and managing stress—can make a big difference. Light therapy may offer additional support for those with irregular sleep patterns. And if sleep troubles persist despite your best efforts, reaching out to a doctor can provide further insights and relief. Prioritizing sleep health is essential for overall well-being, and with a few mindful adjustments, restful nights can become a reality.

    Like this and want more? Subscribe to our weekly newsletter and follow us on social media for more tips and advice for staying healthy in the construction industry.

  • How ashwagandha helps manage stress and improve performance in construction professionals

    How ashwagandha helps manage stress and improve performance in construction professionals

    In today’s demanding work environment, trade workers struggle to find work-life balance, leading to mental stress and anxiety that are hard to control. Workers are turning to natural remedies to combat the mental and physical stress of the daily grind. One powerful remedy gaining popularity is ashwagandha, an herb used in traditional medicine for centuries. Whether it’s reducing cortisol or improving sleep, ashwagandha has several powerful effects on the body and mind. Anyone under stress should consider it.

    Quick look

    • High-pressure jobs in construction, engineering, and architecture drain energy, increase stress, and disrupt sleep, leading to burnout and lower performance.
    • Ashwagandha improves sleep, sharpens memory, balances blood sugar, and boosts physical endurance, improving several areas of health.
    • Ashwagandha reduces mental and physical stress, helping construction, engineering, and architecture professionals stay resilient under pressure.
    • Ashwagandha comes in capsules, powders, teas, and gummies, offering a variety of ways to take it.
    • While generally safe for short-term use, long-term consumption is currently not recommended as scientific evidence is lacking for efficacy.

    What is ashwagandha?

    Ashwagandha is a small evergreen shrub that grows in India, the Middle East, and parts of Africa. Its roots and berries are used to make medicine. In traditional Indian medicine, Ayurveda, ashwagandha is considered a powerful adaptogen. Adaptogens are natural substances that help the body adapt to stress and maintain balance. They work by supporting the adrenal glands, which produce hormones like cortisol that regulate stress responses. By modulating these hormones, adaptogens like ashwagandha can help improve the body’s resilience to stress.

    Health benefits of supplementing with ashwagandha

    Improves athletic performance

    Feeling physically drained or struggling to build endurance can limit athletic performance. Ashwagandha could be your way to improve physical performance in several physical markers. A controlled study found that athletes and active adults who took ashwagandha significantly improved muscle strength, endurance, and recovery. Another study showed increased VO2 max (a measure of cardiovascular fitness), allowing participants to work out harder and recover faster. Whether you’re a professional athlete, working in the trades, or just trying to stay active, fast recovery and increased endurance can help you endure the most challenging weeks. 

    Enhances sexual function

    Low libido and sexual dysfunction can negatively affect relationships and self-confidence. These issues are often linked to stress, hormonal imbalances, or general health concerns.

    Ashwagandha may help improve sexual function in both men and women. Studies show that women who took ashwagandha experienced increased arousal, lubrication, and satisfaction. In men, it has been linked to higher testosterone levels and better sperm quality, supporting fertility and overall sexual health.

    Supports heart health

    Heart health is vital, especially for those with physically demanding jobs or high-stress lifestyles. Poor cardiovascular fitness increases the risk of heart disease and reduces stamina.

    Ashwagandha has been shown to improve heart health by increasing VO2 max levels—the maximum amount of oxygen your body can use during exercise. Higher VO2 max is linked to better endurance and stronger heart function, helping you stay active and healthy.

    Supports sleep

    Struggling to fall or stay asleep is common, especially for those juggling demanding work and personal responsibilities. Poor sleep or sleep deprivation can affect mood, focus, and physical performance on the job. Ashwagandha may offer a natural solution. In a double-blind, randomized study, participants who took 300 mg of ashwagandha root extract twice daily experienced significantly better sleep quality compared to those taking a placebo. They fell asleep faster, slept longer, and woke up feeling more rested. Researchers believe ashwagandha helps by lowering cortisol levels—a stress hormone that can interfere with sleep.

    Enhances memory

    Memory lapses and brain fog can be frustrating, whether you’re trying to stay sharp at work or manage daily tasks. These cognitive struggles often stem from chronic stress or aging.

    Ashwagandha may improve brain function and memory. One study showed that adults taking ashwagandha extract for eight weeks demonstrated significant improvements in memory, attention, and information processing speed compared to a placebo group. These effects are linked to ashwagandha’s antioxidant properties, which help protect nerve cells from damage.

    Promotes blood sugar regulation

    Blood sugar spikes and crashes can drain energy, increase hunger, and, over time, contribute to serious health issues like diabetes. Keeping blood sugar stable is essential for sustained energy and long-term health. Studies suggest that ashwagandha can naturally support blood sugar control. It has shown the ability to lower blood glucose levels by improving insulin sensitivity and boosting insulin production. This makes it a promising supplement for individuals managing diabetes or prediabetes. However, further studies are needed to build on its efficacy. 

    Ashwagandha and stress: Does it work?

    Stress is more than just feeling overwhelmed—it can wear down the body and mind in ways that impact every part of life. This pressure is even greater for people in architecture, engineering, and construction (AEC). Long hours, tight deadlines, and the constant need to problem-solve create an environment where physical exhaustion and mental fatigue are part of the daily routine. Over time, this nonstop stress can lead to burnout, anxiety, and even physical health problems.

    Ashwagandha may offer a natural solution to managing these layers of stress. As an adaptogen, it helps the body handle internal and external stressors by regulating the production of cortisol—the body’s primary stress hormone. High cortisol levels over long periods can lead to fatigue, irritability, poor concentration, and even weight gain. In clinical studies, ashwagandha has been shown to significantly lower cortisol levels, helping people feel calmer and more balanced. For those in high-pressure jobs, here are some of the ways ashwagandha can help:

    • Physical stress: Boosts endurance and speeds up muscle recovery, reducing fatigue.
    • Mental stress: Lowers cortisol levels to improve focus and mental clarity.
    • Emotional stress: Calms the nervous system, reducing anxiety and stabilizing mood.

    For AEC professionals, where the physical, mental, and emotional demands are constant, ashwagandha offers a natural way to build resilience across all fronts. However, before taking this natural supplement, it’s important to consider the safety, potential side effects, and frequency protocols.

    Safety and side effects of ashwagandha

    Ashwagandha is generally considered safe for short-term use, but it’s important to understand appropriate dosages, potential side effects, and when to discontinue use. Most recommendations range from 250 mg to 600 mg of ashwagandha extract daily, typically divided into two 300 mg doses daily. Another factor to consider is that ashwagandha is commonly used for only up to three months; the safety of long-term use is not well established.

    Potential side effects

    While many people tolerate ashwagandha well, some may experience side effects, including:

    • Gastrointestinal issues: Stomach upset, diarrhea, nausea, or vomiting.
    • Drowsiness: Ashwagandha may cause drowsiness in some individuals.
    • Headaches: Some individuals experience headaches, possibly due to changes in hormone levels or blood pressure.
    • Liver concerns: Although rare, there have been reports linking ashwagandha to liver injury if taken in excess and past the three-month mark.
    • Hormonal effects: Due to its impact on hormone regulation, ashwagandha may affect menstrual cycles or fertility in some individuals. It’s generally not recommended to be taken while pregnant.
    • Low blood pressure: Ashwagandha can lower blood pressure, which may cause dizziness or lightheadedness if you already have low blood pressure.

    If you experience any of these side effects, it’s important to stop using it and consult a healthcare provider. It’s also recommended that you stop using it after three months and assess your body’s response.

    What’s the best way to take ashwagandha?

    Ashwagandha is available in various forms, each offering unique advantages and considerations.

    • Capsules and tablets: These are convenient and provide a precise dosage, making them popular choices for many users.
    • Powders: Ashwagandha powder can be mixed into beverages or foods, offering flexibility in consumption. However, some may find its taste less palatable.
    • Gummies: Flavored gummies are an alternative for those who prefer a more palatable option, especially if swallowing pills is challenging.
    • Teas: Ashwagandha-infused teas are available for those who enjoy herbal beverages, though the concentration of active compounds may vary.

    The timing of ashwagandha consumption can also impact its effectiveness. For example, taking it in the morning may help improve energy, focus, and mental clarity throughout the day, making it suitable for trade workers with demanding work schedules or management roles with high cognitive workloads. Conversely, consuming ashwagandha in the evening may be better for those looking to relax and improve sleep quality due to its natural calming properties.

    Regardless of the form or timing, ashwagandha is generally recommended with a meal. Consuming it alongside food helps reduce the risk of stomach discomfort and enhances the absorption of its active compounds. Since fat can improve the bioavailability of certain herbal supplements, pairing ashwagandha with a balanced meal that includes healthy fats may maximize its benefits.

    Ultimately, the best way to take ashwagandha depends on your health goals and lifestyle. Choosing a form and timing that fits into your daily routine while paying attention to how your body responds can help you experience its full range of benefits.

    Bottom line

    Whether working hard on the construction site or developing a plan in the office, ashwagandha helps you manage stress, sleep better, and stay focused longer. It’s a powerful adaptogen that helps your body regain control over stress and rebalance. Whether you take it as a capsule, powder, tea, or gummy, pick the form that fits your routine.

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  • Construction professionals: Get the best sleep of your life with these relaxation techniques

    Construction professionals: Get the best sleep of your life with these relaxation techniques

    Sleep is the fuel that powers your body and mind, especially when working long, physically demanding days on the job site. It keeps you sharp, safe, and ready to tackle the challenges of construction work, whether you’re operating heavy machinery or managing a project. But with stress, tight deadlines, and the constant grind, getting quality rest can often feel out of reach. Relaxation techniques like deep breathing and visualization can help you wind down after a long day, quiet your mind, and prepare your body for better sleep. 

    Sleep is a goldmine for health and longevity

    Think of sleep as your body’s ultimate repair crew—it works overnight to heal, recharge, and keep everything running smoothly. Quality sleep isn’t just about feeling rested; it’s essential for overall health. It strengthens your immune system, improves memory, and even helps prevent chronic conditions like heart disease and diabetes.

    Sleep plays a vital role in workplace safety and performance for those in construction. Operating heavy machinery, working at heights, or managing a team requires sharp focus and quick decision-making. Sleep deprivation can dull these critical skills, increasing the risk of accidents and injuries on the job site. The same holds for office workers, where concentration and efficiency take a serious hit without adequate rest.

    When sleep takes a backseat, the consequences pile up. Chronic fatigue, slower reaction times, and poor judgment can lead to mistakes—and in construction, even small errors can have significant impacts. Studies have shown that workers who sleep less than seven hours a night are much more likely to experience accidents on-site. Overly sleepy employees are 70% more likely to be involved in workplace incidents than their well-rested colleagues. 

    It’s not just about feeling tired—it’s about how sleep deprivation impacts your focus, reaction times, and decision-making, all essential to staying safe on the job. That’s why making sleep a priority is so important. As with sleep supplements, relaxation techniques can help you wind down, get better rest, and reduce the risk of accidents, keeping you sharp and safe every day.

    Prioritizing sleep is one of the smartest investments you can make, not just for your health but also for your productivity and safety at work.

    Why you can’t sleep

    Are you struggling to get a good night’s sleep? You’re not alone. Sleep issues can have a variety of causes, and identifying the root of the problem is the first step to finding solutions.

    Stress and anxiety

    It’s hard to shut your brain off after a tough day on the job site or juggling tight deadlines. Stress and anxiety can keep your mind racing long after the workday ends, making it difficult to relax enough to fall asleep. Worrying about tomorrow’s tasks or replaying today’s challenges in your head only adds fuel to the fire.

    Environmental factors

    Sometimes, the issue isn’t all in your head. A noisy neighborhood, bright streetlights, or a bedroom that’s too hot or cold can all disrupt your ability to fall and stay asleep. Even small things, like the glow of your phone or an uncomfortable mattress, can chip away at your sleep quality.

    Poor sleep hygiene or irregular schedules

    Bad habits around bedtime can make it harder to sleep, even when you’re exhausted. Irregular schedules—common in the architecture, engineering, and construction (AEC) sector—throw off your body’s natural sleep rhythms. Add late-night screen time or caffeine into the mix, and your sleep schedule can spiral out of control.

    Medical conditions

    For some, sleep struggles go beyond lifestyle factors. Conditions like insomnia or sleep apnea can prevent you from getting the rest your body needs. Sleep apnea, in particular, is common in physically demanding industries and can cause interruptions in breathing, leading to restless nights and fatigue during the day.

    Relaxation techniques for better sleep

    Relaxation techniques can work wonders to improve your sleep. They help calm the mind, ease physical tension, and prepare your body for rest. One of the simplest and most effective methods is deep breathing, which can be done anywhere without special tools. Here are a few popular techniques to try:

    1. Deep breathing

    Deep breathing helps activate your body’s relaxation response, slowing your heart rate and reducing stress. By focusing on your breath, you can quiet your mind and create a sense of calm that promotes better sleep.

    Diaphragmatic breathing

    Also known as belly breathing, this technique encourages you to take deep, full breaths using your diaphragm. Here’s how:

    1. Lie down in a comfortable position with one hand on your chest and the other on your belly.
    2. Inhale deeply through your nose, allowing your stomach to rise while keeping your chest still.
    3. Exhale slowly through your mouth, letting your stomach fall.
    4. Repeat for several minutes, focusing on the rhythm of your breathing.

    Box breathing

    This technique is great for calming an overactive mind, whether from lack of sleep or even from generalized anxiety. It’s used by everyone, from athletes to first responders, to handle stress. Try this:

    1. Inhale deeply through your nose for a count of four.
    2. Hold your breath for a count of four.
    3. Exhale slowly through your mouth for a count of four.
    4. Hold your breath again for a count of four.
    5. Repeat the cycle for several minutes.

    4-7-8 Breathing

    This method is designed to help you fall asleep quickly by slowing your heart rate and easing tension. Deep breathing is an easy yet powerful way to transition from the day’s chaos to a more peaceful state, setting the stage for a restful night. Follow these steps:

    1. Inhale through your nose for a count of four.
    2. Hold your breath for a count of seven.
    3. Exhale slowly through your mouth for a count of eight.
    4. Repeat the cycle for four breaths, gradually increasing as you get comfortable with the technique.

    2. Progressive muscle relaxation

    Progressive muscle relaxation (PMR) is a simple yet effective way to release tension from your body, one muscle group at a time. This technique can help you physically unwind by helping you notice where you’re holding stress and teaching your body to let it go. Here’s how to do it:

    1. Find a quiet, comfortable spot where you can sit or lie down.
    2. Start at your feet, tensing the muscles as tightly as possible for 5-10 seconds.
    3. Slowly release the tension while focusing on the sensation of relaxation.
    4. Move up through your body—calves, thighs, abdomen, chest, arms, and so on—repeating the process for each muscle group.
    5. Finish with your neck and face, paying extra attention to common areas of tension like your jaw and forehead.

    3. Visualization

    Visualization uses your imagination to create a calming mental environment, helping to quiet a racing mind and relax your body.

    Body scan

    A body scan is a mindful way to focus on each part of your body, releasing tension as you go:

    1. Close your eyes and take a few deep breaths to center yourself.
    2. Starting at your toes, slowly bring your attention to each body part, moving upward.
    3. Notice any areas of discomfort or tension and consciously relax them.
    4. Finish by focusing on your head and face, ensuring everything feels calm and relaxed.

    Guided Imagery

    Guided imagery involves picturing yourself in a serene setting, like a peaceful beach or a quiet forest:

    1. Close your eyes and imagine a place that feels safe and calming.
    2. Use all your senses to make the scene vivid—feel the sun’s warmth, hear the sound of waves, or smell fresh pine.
    3. Focus on this mental image as you breathe deeply, allowing yourself to feel fully immersed in the relaxation.

    4. Self-hypnosis

    Self-hypnosis is a powerful tool for relaxation and sleep. It involves using focused attention and suggestions to calm your mind. The key to self-hypnosis is practice. Over time, it can become a highly effective way to signal to your body and mind that it’s time to rest:

    1. Find a quiet, comfortable place where you won’t be interrupted.
    2. Close your eyes and take a few deep breaths, relaxing your body.
    3. Repeat a calming phrase or mantra, such as “I am relaxed and ready for sleep,” in your mind.
    4. Visualize yourself sinking deeper into relaxation with each breath.
    5. Allow yourself to drift into deep calm, releasing stress and tension.

    5. Biofeedback

    Biofeedback can be especially helpful for those who struggle with stress-related sleep issues, as it offers personalized tools for achieving calm. It leverages technology to help you gain control over your body’s stress responses. Devices track physiological functions like heart rate, breathing, and muscle tension, giving you real-time feedback to guide relaxation:

    1. Use a biofeedback device or app to monitor your stress indicators.
    2. Follow guided breathing exercises or relaxation techniques based on the feedback you receive.
    3. Practice regularly to learn how to naturally lower stress levels and promote better sleep.

    Tips for relaxation exercises

    Incorporating relaxation exercises into your nightly routine can make a world of difference, but like anything new, it takes time and a bit of experimentation. Here are some tips to help you get the most out of these techniques.

    Find what works for you

    Relaxation is not one-size-fits-all. Some people find deep breathing incredibly soothing, while others prefer visualization or progressive muscle relaxation. The key is to try out different techniques to see what resonates with you.

    • Start with one or two methods, such as diaphragmatic breathing or guided imagery.
    • Pay attention to how your body responds—does it feel easier to relax with specific techniques?
    • Stick with what feels natural and effective for you.

    Finding your go-to method will make integrating relaxation into your routine more manageable.

    Don’t force it

    Relaxation exercises should feel calming, not stressful. If one method doesn’t seem to work right away, don’t worry—it’s normal for these techniques to take time.

    • Be patient and give yourself space to learn the practice.
    • Avoid getting frustrated or pressuring yourself to relax “perfectly.”
    • Remember, relaxation is about progress, not perfection.

    With consistency, you’ll notice the benefits over time, even if it doesn’t feel immediate.

    Combine with good sleep hygiene

    Relaxation exercises are most effective when paired with habits that support a healthy sleep routine. Setting the stage for quality rest makes these techniques even more effective.

    • Limit screen time before bed, as blue light can interfere with melatonin production.
    • Create a calming bedtime routine, such as dimming the lights or listening to soft music.
    • Stick to a consistent sleep schedule, even on weekends, to reinforce your body’s natural rhythms.

    A few small changes can make a big impact on your ability to fall—and stay—asleep.

    Bottom line

    Quality sleep is essential for living your healthiest, most productive life. Relaxation techniques like deep breathing, progressive muscle relaxation, visualization, and even self-hypnosis can help you unwind, calm your mind, and prepare your body for rest. These simple yet powerful tools are not just about falling asleep faster but about improving your overall well-being.

    Don’t wait for the perfect moment to start—experiment with these relaxation techniques today. A few minutes of relaxation can make all the difference in helping you wake up feeling refreshed and ready to tackle whatever the day throws your way.

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  • The role of antioxidants in sustaining health for building professionals

    The role of antioxidants in sustaining health for building professionals

    Antioxidants are essential for maintaining health and combating oxidative stress, especially for individuals with demanding lifestyles. These compounds protect cells from damage caused by free radicals, reducing the risk of chronic illnesses and promoting overall well-being. Some key antioxidants, like vitamin C and glutathione, can be found in foods like citrus fruits, leafy greens, and nuts and offer immense benefits for inflammatory levels, brain health, and chronic disease risk. 

    Quick look  

    • Antioxidants neutralize harmful free radicals, preventing cell damage.  
    • Environmental factors like pollution and lifestyle choices such as smoking produce free radicals.  
    • Oxidative stress, caused by an imbalance between free radicals and antioxidants, contributes to aging and disease.  
    • Increasing antioxidant intake helps reduce inflammation, improve brain health, and lower cancer risks.  
    • Foods like berries, dark chocolate, and green tea are rich in antioxidants and easy to add to any diet.  

    What are antioxidants?  

    Antioxidants are molecules that protect your cells from damage caused by free radicals—unstable molecules that can harm cells when they accumulate. These protective compounds include vitamins like C and E, minerals such as selenium, and plant-based polyphenols. They are critical in keeping your body’s systems running smoothly, especially by supporting immune health and preventing premature aging. Unlike some nutrients, antioxidants work specifically to maintain cellular health and stability. Without adequate levels, your body becomes more vulnerable to chronic conditions.  

    How do they work?  

    Antioxidants neutralize free radicals by donating an electron, stabilizing the molecule, and preventing cellular damage. This process helps reduce oxidative stress, which contributes to aging and diseases like cancer and heart disease. Antioxidants can be consumed through diet or produced naturally by the body, although dietary sources are often necessary to meet your body’s needs. These compounds also work synergistically, meaning having a variety of antioxidants in your diet enhances their effectiveness. Maintaining a balance between free radicals and antioxidants is key to sustaining long-term health.  

    Where do free radicals come from?  

    Free radicals are byproducts of normal metabolic processes, but external factors can significantly increase their production. Environmental pollutants, smoking, and exposure to UV rays are some of the most common contributors. Additionally, poor diet, alcohol consumption, and chronic stress exacerbate free radical production, overwhelming the body’s natural defenses. This imbalance can lead to oxidative stress, which damages DNA, proteins, and cell membranes. Understanding the sources of free radicals highlights the importance of boosting antioxidant intake to counteract their effects.  

    The details on oxidative stress  

    What is it?  

    Oxidative stress occurs when the production of free radicals outpaces the body’s ability to neutralize them with antioxidants. This imbalance leads to cell and tissue damage, contributing to aging and the development of chronic illnesses. Oxidative stress is not a disease but a condition that accelerates degeneration and compromises the body’s ability to repair itself. Addressing this imbalance is essential for reducing long-term health risks.  

    Why is it bad?  

    Oxidative stress is linked to numerous health problems, including cardiovascular disease, neurodegenerative disorders, and certain cancers. It weakens the immune system and increases inflammation, making the body more susceptible to illness. Prolonged oxidative stress also damages DNA, which can lead to mutations and chronic conditions. Managing oxidative stress is critical to preserving overall health and minimizing age-related health decline.  

    What causes oxidative stress?  

    Various factors contribute to oxidative stress, including exposure to environmental toxins, processed foods, and smoking. Physical overexertion and chronic stress also increase the body’s oxidative load. Certain medications and infections can further disrupt the balance between free radicals and antioxidants. While some causes are unavoidable, adopting a healthier lifestyle and increasing antioxidant intake can mitigate oxidative stress and its effects.  

    How antioxidants help  

    Cancer prevention  

    Antioxidants significantly reduce cancer risk by neutralizing free radicals that can damage DNA and promote tumor growth. Certain antioxidants, like selenium and lycopene, are known for their protective effects against specific types of cancer, including prostate and lung cancer. While they’re not a cure, antioxidants reduce the likelihood of genetic mutations that could lead to cancer development. Consuming a variety of antioxidant-rich foods can bolster the body’s natural defenses.  

    Reducing inflammation  

    Inflammation is a natural response to injury, but chronic inflammation can lead to serious health problems, including arthritis and heart disease. Antioxidants like vitamin E and polyphenols found in green tea help combat inflammation by reducing oxidative stress in tissues. This reduces pain, swelling, and long-term damage, improving the quality of life for individuals with inflammatory conditions.  

    Eye health  

    Antioxidants like lutein and zeaxanthin are vital for maintaining healthy vision and preventing age-related eye conditions like macular degeneration. These compounds protect the retina from damage caused by UV light and oxidative stress. Consuming leafy greens and colorful vegetables can supply your body with these essential nutrients.  

    Brain health  

    Antioxidants contribute to better brain function by reducing oxidative stress in neural tissues, which can help prevent cognitive decline. Compounds like flavonoids in dark chocolate and berries improve blood flow to the brain, enhancing memory and focus. Including antioxidant-rich foods in your diet may reduce the risk of neurodegenerative diseases like Alzheimer’s.  

    Heart health 

    Cardiovascular diseases are often linked to oxidative stress and inflammation in blood vessels. Antioxidants like resveratrol in red wine and vitamin C in citrus fruits help maintain heart health by reducing oxidative damage and improving cholesterol levels. Additionally, they support healthy blood pressure levels and promote better circulation, reducing the risk of heart attacks and strokes.  

    Skin protection  

    Antioxidants also improve skin health by combating damage from UV rays and environmental pollutants. Vitamin C and beta-carotene, for example, protect the skin from premature aging, wrinkles, and sun damage. These compounds also boost collagen production, enhancing skin elasticity and promoting a more youthful appearance.  

    Glutathione: The ‘master’ antioxidant  

    What is glutathione and why is it essential?  

    Glutathione (GSH) is often called the “master antioxidant” due to its critical role in neutralizing free radicals and supporting detoxification. Unlike other antioxidants, which are primarily obtained through diet, glutathione is naturally produced by the body in the liver. It works at a cellular level to repair damage caused by oxidative stress, regenerate other antioxidants like vitamins C and E, and maintain immune function. Low glutathione levels are linked to aging, chronic illness, and reduced resilience to environmental toxins, highlighting its significance for overall health.  

    Benefits of glutathione and where to find it  

    Glutathione plays a key role in detoxifying harmful substances in the body, particularly in the liver, where it binds to toxins and helps eliminate them. It also strengthens the immune system by supporting white blood cell production and function. Additionally, glutathione has been shown to improve skin elasticity and brightness, making it a popular nutrient in skincare. 

    To boost glutathione levels, eat sulfur-rich foods like garlic, onions, and cruciferous vegetables. Avocados, spinach, and whey protein are also excellent sources of supporting the body’s natural glutathione production.  

    8 powerful antioxidants to have on your radar 

    1. Resveratrol  

    Resveratrol is a polyphenol found in the skin of red grapes, blueberries, and peanuts. It is best known for its heart-protective properties, as it helps reduce inflammation and lower cholesterol levels. Resveratrol has also been linked to improved brain health and longevity, making it a popular supplement for those looking to age healthily. Its antioxidant effects also help protect cells from damage caused by environmental toxins, supporting overall well-being.  

    2. Lycopene  

    Lycopene is a carotenoid responsible for the red color in tomatoes, watermelon, and pink grapefruit. This antioxidant is particularly effective at reducing the risk of prostate cancer and improving heart health. Lycopene also protects the skin from UV damage, reducing signs of aging caused by sun exposure. Including cooked tomatoes in your meals, such as soups or sauces, enhances lycopene absorption.  

    3. Vitamin A  

    Vitamin A is a fat-soluble antioxidant essential for maintaining healthy vision, skin, and immune function. It is commonly found in foods like sweet potatoes, carrots, and liver. This antioxidant protects against cellular damage while supporting tissue repair and development. Vitamin A also enhances your body’s ability to fight infections by boosting white blood cell production.  

    4. Lutein and zeaxanthin  

    These antioxidants are found together in foods like spinach, kale, and egg yolks, where they play a vital role in maintaining eye health. They protect against macular degeneration, cataracts, and other age-related eye conditions by filtering harmful blue light. Studies suggest increasing lutein and zeaxanthin intake improves visual performance, particularly in low-light conditions.  

    5. Vitamin C 

    Vitamin C is a water-soluble antioxidant in citrus fruits, strawberries, and bell peppers. It is essential for collagen production, which supports skin, joints, and blood vessels. Vitamin C also strengthens the immune system and protects against oxidative damage caused by pollution and UV rays. Additionally, it enhances iron absorption from plant-based foods, preventing deficiencies and boosting energy levels.  

    6. Vitamin E  

    This fat-soluble antioxidant is found in nuts, seeds, and vegetable oils. It protects cell membranes from oxidative damage and supports skin health by reducing inflammation. Vitamin E is also known for improving cardiovascular health by preventing cholesterol oxidation, and it promotes healthy vision by protecting the eyes from damage caused by free radicals.  

    7. Beta-carotene  

    Beta-carotene, a precursor to vitamin A, is found in carrots, pumpkins, and sweet potatoes. It supports eye health, boosts the immune system, and protects skin from UV damage. Including beta-carotene-rich foods in your diet can improve your body’s ability to fight infections and promote glowing skin.  

    8. Selenium  

    Selenium is a trace mineral with powerful antioxidant properties, found in foods like Brazil nuts, tuna, and whole grains. It is critical in thyroid function, DNA repair, and immune system regulation. Selenium also works synergistically with other antioxidants, such as vitamin E, to enhance overall protective effects.  

    Antioxidants in food  

    AntioxidantsWhere to find them
    Beta-caroteneCarrots, sweet potatoes, kale
    LuteinSpinach, kale, egg yolks
    LycopeneTomatoes, watermelon, guava
    Vitamin COranges, strawberries, bell peppers
    Vitamin EAlmonds, sunflower seeds, avocados
    ResveratrolRed grapes, blueberries, peanuts
    SeleniumBrazil nuts, tuna, whole grains
    Vitamin ASweet potatoes, carrots, organ meats (liver)

    Bottom line  

    Antioxidants are essential for protecting your body from oxidative stress and the damage caused by free radicals. Incorporating a variety of antioxidant-rich foods into your daily diet can improve your immune system, skin health, and overall resistance to chronic diseases. Whether you’re focusing on lutein for eye health, glutathione for detoxification, or resveratrol for heart protection, these nutrients provide incredible benefits for long-term health.  

    Want to learn more ways to stay healthy in your work environment? Subscribe to our newsletter and follow us on social media for practical insights into wellness and safety in construction, engineering, and architecture. 

  • Diabetes rates in construction are high: Is walking the answer?

    Diabetes rates in construction are high: Is walking the answer?

    Up to 68% of construction workers are overweight or obese, increasing the risk of developing type 2 diabetes. While you might feel like you’re already active on the job site, adding just 15 minutes of walking into your daily routine can help reduce your risk of type 2 diabetes, reverse an existing diagnosis, improve blood sugar, and support weight loss. Eating a low-sugar diet high in fiber and vegetables can also help with diabetes, as does ensuring you get at least 7-8 hours of sleep each night.

    Quick look

    • Diabetes is a disease involving high blood sugar. Type 1 diabetes is typically diagnosed at a young age and has no cure, while type 2 diabetes often develops due to obesity and can be reversed with diet, weight loss, and exercise.
    • Diabetes affects 4.8-5.4% of all construction workers, engineers, and architects.
    • Walking is an effective way to prevent, treat, and even reverse diabetes, with studies showing benefits from even just fifteen minutes a day.
    • Other ways to address diabetes include dietary changes and getting enough sleep. 

    Understanding diabetes

    Diabetes mellitus is a disease in which blood sugar remains consistently high due to the pancreas not producing enough insulin or the body not responding to insulin. There are two different forms of diabetes.

    • Type 1 diabetes: People with type 1 diabetes produce little to no insulin because their immune system destroys the cells in their pancreas that create insulin. Type 1 diabetes can be diagnosed at any life stage but is typically diagnosed in children and young adults and is not a result of diet or lifestyle factors. Treating type 1 diabetes typically requires daily insulin shots. 
    • Type 2 diabetes: Often diagnosed in adulthood, type 2 diabetes can have genetic components but typically develops in response to poor lifestyle habits, such as obesity and lack of exercise. Roughly 90% of diabetes cases are type 2, and the disease is reversible with consistent exercise and a healthy diet. 

    The reality of diabetes in the construction industry

    From 2014-2018, 6.4% of all employed adults aged 18-64 reported being diagnosed with diabetes. While this number is slightly lower in the AEC space (architecture, engineering, and construction), it still represents millions of people struggling with the disease. 

    According to the survey, 4.8% of construction and extraction workers had diabetes, plus 5% of architects, surveyors, and cartographers, and 5.4% of engineers. This survey counted only those who reported a diabetes diagnosis, but since 25% of construction workers meet the conditions for obesity, 25% use tobacco regularly, and almost 50% don’t get enough exercise, the actual incidence of diabetes may be higher.

    Also, a concern for those in construction is the fact that shiftwork, long hours, and work stress can increase your risk of diabetes, as can poor diet and inadequate sleep.

    Walking to prevent (or reverse) diabetes

    While type 1 diabetes can’t be reversed without a pancreas transplant, type 2 diabetes can be prevented or even reversed after diagnosis, and walking is one of the simplest ways of doing it. 

    For those without mobility issues, walking is free, accessible anytime, and requires no specialized equipment, making it the perfect way to tackle type 2 diabetes head-on. Studies show that walking is an effective way to manage type 2 diabetes, with a 2023 study showing that an hour of brisk walking each day reduces obesity by 24% and diabetes by 34%. 

    The American Diabetes Association recommends daily walks as an effective strategy for regulating blood sugar, saying it can trigger the following benefits:

    • Lower blood sugar
    • Increased insulin sensitivity
    • Better health health
    • Quicker metabolism
    • Lowered blood pressure 
    • Increased HDL (“good cholesterol”)
    • Lowered LDL (“bad cholesterol”)

    After a long day on the job site, the last thing you might feel like doing is going for an hour-long walk. But even walking for 10-15 minutes is better than nothing and can put a dent in your blood sugar and keep major complications from type 2 diabetes at bay. For example, studies have shown that even walking at a relaxed rate of 2.5 mp/h (4 km/h) can reduce type 2 diabetes risks by 15%.

    Despite its simplicity, walking can be difficult for those who don’t lead an active lifestyle, and just like any other exercise program, it’s best to start small. Speak to your doctor before beginning any exercise program.

    • Week 1: Begin by walking 15 minutes daily for at least five days this week. As you progress through the week, notice which times of day are easiest to fit in a walk, and consider incorporating walks into your daily routine by walking to the park, the grocery store, or running errands instead of driving. 
    • Week 2: Add five minutes to your walk time, so you’re walking 20 minutes daily, at least five days a week. Experiment with walking a little faster than usual, even for a few minutes, and see how it feels.  
    • Week 3: If you’re feeling good, add another five minutes to your walks, so you’re walking 25 minutes at least five days a week. Notice how you feel on the days you walk versus the days you don’t, and try to pair your walks with something you enjoy, like chatting with a friend or listening to your favorite music. 
    • Week 4: Increase your walking time to 30 minutes daily, at least five days a week. Try to maintain this habit, even if you break it up throughout the day (two 15-minute walks, for example). Congratulate yourself on this new healthy habit, and keep it up! 

    For those who live in inclement weather, treadmills are a suitable alternative providing many of the same benefits. Plus, you can challenge yourself by increasing the incline. 

    Other ways to reduce your risk of diabetes 

    Pairing your walking routine with other changes, like a healthy diet and a great sleep routine, can help maximize your efforts. 

    Dietary changes

    A famous adage says, “You can’t outrun a bad diet,” and that’s true for walking and diabetes. Walking is a fantastic way to increase your physical activity, lower your blood sugar, and decrease your risk of diabetes, but it’s also crucial to change your diet.

    Harvard Health recommends the following changes to prevent and reverse diabetes.

    • Reduce sugary and processed foods, including white bread, white rice, soda, and juice.
    • Choose whole grains instead of refined grains.
    • Increase your intake of high-fiber foods.
    • Increase the number of fruits and vegetables in your diet.
    • Eat less meat, mainly processed red meat like bacon or hot dogs.
    • Prioritize healthy fats like olive oil, nuts, seeds, and fish.

    Sleep

    Sleep can have a significant effect on your blood sugar, with research showing that poor sleep can contribute to prediabetes. Although it’s often the first thing to go when life gets busy, prioritize getting at least 7-8 hours of sleep each night, if possible. Incorporating walking into your routine might also help with this goal, as those who struggle with insomnia find it easier to fall asleep—exercising during the day can help you fall asleep more quickly and improve sleep quality.

    If you struggle to get the quality sleep you need, check out our article for practical tips to optimize your sleep routine.

    Bottom line

    Diabetes is the seventh leading cause of death in the United States. With obesity on the rise, ensuring you can prevent, treat, or reverse a diabetes diagnosis is the best way to ensure you stay happy and healthy, both on and off the job site.

    Discover more ways to stay healthy under the hard hat by signing up for our newsletter.

  • Power up: A contractor’s guide to getting enough protein on the job

    Power up: A contractor’s guide to getting enough protein on the job

    Long hours, heavy lifting, and physical demands are part of daily life in construction, engineering, and architecture. Fueling your body with enough protein is essential to maintaining energy levels, boosting strength and recovery, and supporting a robust immune system. Whether climbing scaffolding, managing blueprints, or handling clients, proper nutrition can make all the difference in powering through the most challenging days. Ensure you get enough protein by meal prepping, understanding serving sizes, and making high-protein swaps.

    Quick look

    • Protein is essential for contractors to sustain energy, repair muscles, recover quickly from physically demanding work, and support healthy immunity.
    • Signs of deficiency include persistent fatigue, muscle weakness, slower wound healing, and increased susceptibility to illness.
    • Boost your intake with strategies like meal prep, understanding serving sizes, and choosing higher-protein swaps like quinoa over rice or Greek yogurt over sour cream.
    • Plan smart by stocking protein-rich foods and spreading protein intake throughout the day to maintain energy and support muscle recovery.

    Protein matters

    Protein is your body’s building block for muscle repair, energy production, and overall health. When lifting heavy materials or spending long hours on your feet, your muscles break down and need the amino acids in protein to rebuild stronger. This repair process is vital for reducing soreness and preventing injuries over time.

    Beyond muscle recovery, protein helps sustain energy levels throughout the day. Unlike quick-burning carbs, protein provides a steady fuel source, keeping contractors sharp and focused even during demanding shifts. Protein supports muscle strength and is key in maintaining immunity and balancing hormones, which is critical for contractors working in challenging environments.

    Consuming enough protein can speed up recovery after a strenuous day and improve endurance for those in physically demanding roles. By replenishing their bodies with quality protein, contractors can reduce fatigue, stay productive, and keep up with the physical challenges of their trade.

    Signs you’re lacking protein

    Your body relies on protein to function at its best, and falling short on your daily intake can lead to noticeable problems—especially for workers tackling physically demanding jobs. Here are some common signs that you might not be getting enough protein:

    Persistent fatigue

    Low protein intake could be the culprit if you’re dragging by mid-morning or struggling to keep up with the pace of a long day. Protein helps stabilize energy levels, so skipping it can leave you feeling worn out and unable to focus, particularly when your job requires physical and mental stamina.

    Muscle loss or weakness

    Protein is essential for muscle repair and growth. Without it, the body may break down muscle tissue to meet energy needs. For people in construction, this can reduce strength and endurance, making tasks like lifting heavy equipment or operating machinery more challenging.

    Slower wound healing

    Cuts, scrapes, and bruises are common on job sites, but your body might take longer to heal if you’re not getting enough protein. Protein supports tissue repair, so inadequate intake can delay recovery from even minor injuries, potentially keeping you off the job longer than necessary.

    Increased susceptibility to illness

    Working in construction or engineering often means exposure to dust, outdoor elements, and fluctuating weather. A lack of protein can weaken the immune system, leaving workers more vulnerable to colds, infections, or other illnesses that could disrupt their schedules.

    5 tips to beef up your protein intake

    1. Calculate your intake range

    Knowing how much protein your body needs is the first step to improving your intake. The general recommendation for adults is 0.8 grams of protein per kilogram of body weight. However, if you’re in a physically demanding field like construction or engineering, you’ll likely need more—up to 1.6 to 2.2 grams per kilogram of body weight, according to the American College of Sports Medicine.

    To calculate your range:

    1. Convert your weight to kilograms (divide pounds by 2.2).
    2. Multiply your weight in kilograms by the protein intake range (e.g., 70 kg × 1.6 = 112 grams of protein per day).

    For example, if you weigh 180 pounds (about 82 kilograms) and are active, aim for 130-180 grams of protein daily. This will ensure your body has enough protein to repair muscles, sustain energy, and keep up with demanding work.

    2. Familiarize yourself with serving sizes

    Knowing these serving sizes can help you plan meals and snacks that pack enough protein to fuel your day. For example, pairing 3 oz of chicken with a cup of quinoa gives you 34 grams of protein in one meal. Here’s a quick guide to the protein content of common foods:

    • 1 large egg: 6 grams
    • 3 oz (palm-sized) chicken breast: ~26 grams
    • 4 oz cooked salmon: ~27 grams
    • 3 oz cooked steak: ~25 grams
    • 1 cup cooked quinoa: 8 grams
    • ½ cup tofu: 11 grams
    • 1 cup Greek yogurt: 23 grams, depending on the brand
    • 2 tbsp peanut butter: 7 grams
    • 1 oz almonds (about 23 nuts): 6 grams

    Being mindful of portion sizes also ensures you don’t accidentally fall short or overeat in a way that makes balancing your meals difficult. A good rule of thumb is to aim for 20-30 grams of protein per meal to distribute your intake throughout the day evenly, which helps with muscle repair and sustained energy.

    3. Stock up on protein-rich foods

    Keeping your kitchen and job site stocked with protein-packed options makes it easier to meet your daily goals. Here are some versatile, easy-to-source protein options:

    Staples for meals

    • Lean meats: Chicken, turkey, and lean cuts of beef or pork
    • Fish: Salmon, tuna, cod, or canned sardines
    • Eggs: A quick and affordable source of high-quality protein
    • Legumes: Lentils, chickpeas, and black beans
    • Tofu or tempeh: Opt for organic and non-GMO
    • Dairy: Greek yogurt, cottage cheese, or milk
    • Whole grains: Quinoa, farro, and whole-grain bread

    Convenient snacks for job sites

    • Jerky: Beef, turkey, or plant-based options for an easy, shelf-stable snack
    • Protein bars: Look for bars with at least 10-20 grams of protein and minimal added sugar
    • Mixed nuts: Almonds, cashews, or peanuts, pre-portioned to avoid overeating
    • Hard-boiled eggs: Portable and packed with 6 grams of protein each
    • String cheese or mini cheese wheels: Convenient, no-prep options
    • Edamame: High in protein and easy to pack in small bags

    These items ensure you’re never caught without a protein-rich option, whether packing a lunch for the job site or grabbing a quick snack between tasks. Stocking your pantry and lunchbox with these essentials increases your energy and performance throughout the day.

    4. Choose higher protein swaps

    Sometimes, boosting your protein intake is as simple as swapping one ingredient for another. These easy substitutions can make a big difference without requiring a complete diet overhaul:

    Higher protein swaps

    • Quinoa instead of rice: A cup of cooked quinoa packs 8 grams of protein compared to 4 grams in white rice. Plus, it’s a complete protein, providing all essential amino acids.
    • Greek yogurt instead of sour cream: Greek yogurt contains up to 20 grams of protein per cup, while sour cream offers only about 5 grams. Use it as a topping for tacos, baked potatoes, or dips.
    • Edamame instead of chips: A half-cup provides 9 grams of protein, making it a healthier, more filling snack.
    • Chickpea pasta instead of regular pasta: Chickpea-based pasta delivers 13-15 grams of protein per serving, compared to just 7 grams in traditional wheat pasta.
    • Almond butter instead of jam: Swapping jam for almond butter on toast adds 7 grams of protein per tablespoon.
    • Cottage cheese instead of cream cheese: Cottage cheese contains around 14 grams of protein per half-cup, significantly more than the 2 grams in cream cheese.

    These small, practical swaps can significantly increase your daily protein intake without changing the flavor or structure of your meals. For instance, trading your usual bowl of pasta with chickpea pasta and topping it with lean ground turkey can easily double the protein content of your dinner.

    By choosing higher-protein alternatives, you can maximize the nutritional value of your meals and snacks, keeping you energized and ready to tackle physically demanding work.

    5. Meal prep

    When you’re rushing from one job site to another, finding protein-rich snacks or meals on the go can be challenging. Meal prep saves time, reduces the temptation to reach for less nutritious options, and keeps your protein intake steady throughout the day. Planning and preparing meals in advance is one of the best ways to consistently meet your protein goals, even on your busiest days. 

    Easy meal prep ideas

    • Grilled chicken and quinoa bowls: Cook a batch of quinoa and grill several chicken breasts. Pair them with steamed veggies and top with a drizzle of olive oil or your favorite sauce for an easy, protein-packed lunch.
    • Overnight protein oats: Combine oats, milk (or a plant-based alternative), and a scoop of protein powder in a jar. Add toppings like nuts, seeds, or fresh fruit for a quick breakfast that can be eaten on the go.
    • Hard-boiled eggs and veggie packs: Prep a dozen hard-boiled eggs and portion them with sliced veggies like carrots, celery, and bell peppers for easy snack packs.
    • Turkey or chicken wraps: Use whole-grain tortillas, lean deli turkey or chicken, and add spinach, avocado, and Greek yogurt for a quick, high-protein wrap.
    • Chickpea salad: Toss canned chickpeas with diced veggies, olive oil, lemon juice, and herbs for a versatile salad that can be eaten alone or as a side dish.

    Helpful hints for eating more protein

    Protein quality

    Complete proteins contain all nine essential amino acids your body needs but can’t produce independently. These are crucial for muscle repair, energy, and overall health. Common sources of complete proteins include animal proteins, quinoa, soy, rice, and beans.

    If you follow a plant-based diet, aim to include a variety of plant-based protein sources throughout the day to ensure you’re getting all essential amino acids.

    Protein timing

    Getting enough protein isn’t just about how much you eat—it’s also about when you eat it. Spreading your protein intake evenly throughout the day helps to maintain steady energy levels while preventing hunger (and overeating) later in the day. Timing your protein intake also helps support muscle repair and recovery, which is essential during long days on a work site.

    Start with a protein-rich breakfast to set the tone for the day, and continue incorporating protein into snacks and meals, such as pairing apple slices with peanut butter or adding grilled chicken to a salad at lunch. 

    Bottom line

    Adequate protein intake is essential to staying strong, energized, and ready to tackle the challenges of the job. Whether lifting heavy materials, working long hours, or recovering from the wear and tear of a busy workday, prioritizing protein can make a big difference in your performance and overall well-being.

    Boosting your protein intake doesn’t have to be complicated. Small, manageable changes—like swapping rice for quinoa, prepping protein-packed meals in advance, or choosing high-protein snacks—can add significant benefits over time.

    Ready to take charge of your health and nutrition? Subscribe to our newsletter and follow us on social media for more actionable tips, meal ideas, and resources tailored to hardworking professionals like you. Fuel your body, fuel your success!

  • Breaking the silence: Suicide and guns in construction

    Breaking the silence: Suicide and guns in construction

    The construction industry has a problem no one talks about. Construction workers have a 1.75 times higher suicide rate than the general working population. Long hours, physical strain, job insecurity, and a culture that rewards toughness over vulnerability play a role. However, one factor stands out: access to firearms. Firearms are a prevalent method of suicide in the U.S., accounting for 54% of all gun deaths. Given that construction is a male-dominated industry with higher rates of gun ownership, firearms are likely a key factor, and their presence can turn a passing moment of despair into a fatal decision. It’s time to have an honest conversation about mental health, stigma, and the role of firearms in this crisis.

    Quick look

    • Construction workers face a suicide rate 2.4 times higher than the general workforce, with firearms playing a significant role in impulsive decisions.
    • A culture that values toughness over vulnerability discourages workers from seeking help, even as chronic pain, job insecurity, and substance use contribute to mental distress.
    • Guns are the leading method of suicide, with construction workers often having easy access, making moments of crisis more deadly.
    • Just as safety regulations prevent workplace accidents, mental health initiatives, and firearm safety measures can save lives in the industry.

    Suicide and guns in construction

    The construction industry faces a significant mental health crisis, with suicide rates alarmingly higher than in other sectors. In 2021, the suicide death rate for construction workers was 46.1 per 100,000 workers, compared to 19.5 per 100,000 in all industries—a rate 2.4 times higher.

    Male construction workers are particularly affected, with a suicide rate of 56 per 100,000 male construction workers in 2021, compared to 32 per 100,000 male workers in all industries. 

    In the United States, nearly six out of every ten gun deaths are suicides, and 85% of those are fatal. This trend is also observed among veterans, who constitute a notable portion of the construction workforce. In 2021, firearms were the method of suicide in 73.4% of male veteran suicide deaths.

    Several factors contribute to the high suicide rates in construction. The industry is predominantly male, and men are statistically more likely to die by suicide. Additionally, many construction workers are veterans, a group that experiences higher suicide rates than the general population. The high-stress environment of construction work, characterized by demanding schedules, physical labor, and job insecurity, further exacerbates mental health challenges.

    Addressing this crisis requires targeted mental health support, open discussions about mental well-being, and initiatives to reduce access to lethal means among at-risk populations.

    A culture of silence: Mental health in AEC

    In construction, toughness isn’t just expected—it’s a way of life. “For decades, workers have been told to ‘rub some dirt on it’ and get back to work, whether dealing with a broken bone or a bad day,” says Michele Daugherty, CEO of ABC, Central Florida Chapter. “If you twisted your ankle, it was like, ‘Thanks a lot, now we all have to work twice as hard.’ So when we’re not sensitive to physical ailments, we have a hard time with the unseen ones.” That mindset has left little room for open conversations about mental health, even as construction workers die by suicide at alarmingly high rates.

    The physical demands of the job take a serious toll. Years of heavy lifting, repetitive motion, and exposure to hazardous conditions lead to chronic pain and long-term injuries. Many workers turn to opioids or alcohol to manage pain, increasing their risk of addiction and worsening their mental health. Financial stress compounds the problem—seasonal layoffs, job insecurity, and unpredictable paychecks create instability that weighs heavily on workers.

    Unlike physical safety, mental well-being is rarely a priority on job sites. Many workers don’t know where to turn for help; even when resources exist, the stigma keeps them silent. “We all say, ‘Hey, how are you?’ and the answer is always, ‘I’m fine.’ But fine is the new F-word—because we’re all lying through our teeth.”

    The construction industry has made progress in workplace safety and injury prevention, but it’s time to extend that same commitment to mental health awareness and suicide prevention. Workers shouldn’t have to choose between staying silent and risking their lives.

    The role of guns: Accessibility and suicide risk

    In the U.S., guns are more than just weapons—they’re symbols of self-reliance, protection, and personal freedom. Many construction workers grow up around firearms, viewing them as an essential part of life. Daugherty described how deeply ingrained gun culture is in the U.S., particularly in rural areas. “I didn’t get dolls growing up—I got a shotgun,” she said. “When I moved out, I didn’t get a necklace. I got a handgun.” For many, firearms are as much a part of life as any other rite of passage, making it even harder to separate gun ownership from discussions about public health and safety. But while gun ownership is often equated with safety, the reality is starkly different—firearms drastically increase the risk of suicide.

    “People might not know that while doctors advocate for the needs of their patients, they also advocate for public health and safety,” said Dr. Najma Ahmed, a trauma physician and Surgeon-In-Chief at St. Michael’s Hospital in Canada who has treated countless gunshot wounds and campaigned tirelessly for stricter gun laws. “Gun control is statistically related to a decline in gun-related deaths. Stronger controls over legally purchased guns reduce the likelihood they’ll fall into the wrong hands.”

    The numbers back this up:

    While most job sites prohibit firearms, state laws vary. Some workplaces extend the ban to parking lots, but many do not, allowing workers to keep guns in their vehicles. That accessibility can be the difference between a passing moment of crisis and a permanent decision.

    Dr. Ahmed emphasized the importance of treating gun violence—including suicide—as a public health issue, not just a political debate. “When people died in massive numbers due to car collisions, we instituted seat belt laws. We get vaccinations to prevent measles and polio. Stricter gun laws follow the same preventative measures for public health and safety.”

    Just as safety harnesses and hard hats protect construction workers from falls, mental health initiatives and firearm safety policies can save lives. The industry needs to recognize that the right to own a gun should never supersede someone’s right to life.

    Prevention strategies

    Construction has built a safety culture around hard hats, harnesses, and OSHA training, but there’s still a long way to go when it comes to mental health. Suicide prevention needs to be treated with the same urgency as workplace injuries and fatalities—because the numbers don’t lie. More than 5,000 construction workers die by suicide each year, compared to 500 fatal job site accidents. Yet, as Michele Daugherty pointed out, the industry has strict training for physical safety but little to no mandatory education on mental health awareness.

    “We train OSHA 10 for 500 deaths a year, but where’s the training for the 5,000 suicides?” Daugherty asked. “We have federal OSHA reps, state OSHA reps, but nothing mandated to prevent these deaths. Why aren’t we screaming from the rooftops about this?”

    Making mental health a job site priority

    Leaders and employers must take proactive steps to ensure workers have access to mental health resources—not just a crisis hotline poster in the breakroom, but real, ongoing support. Some strategies include:

    • Mental health safety talks are part of daily or weekly site meetings.
    • Supervisor training to recognize warning signs of distress in workers.
    • Peer support programs create a culture where asking for help isn’t seen as a weakness.

    One of the most significant barriers to addressing mental health in construction is the stigma of admitting struggle. Encouraging open conversations about mental health at work can help break the silence and normalize seeking help. 

    Gun safety as suicide prevention

    Firearm access is a significant risk factor for suicide in construction, yet few companies acknowledge the role it plays. While some states have implemented suicide prevention laws focused on gun safety, such as waiting periods and safe storage requirements, these measures are often missing from workplace policies. A few evidence-based strategies that could make a difference include:

    • Encouraging workers to store firearms securely at home or in a trusted location during periods of distress.
    • Partnering with gun retailers or local law enforcement to offer voluntary firearm storage programs for workers who may be at risk.
    • Including gun safety education and suicide prevention training for construction employers.

    Research has shown that the majority of suicide attempts are impulsive, and limiting access to lethal means, even temporarily, can be lifesaving. Construction leaders can play a role by fostering workplace cultures that take suicide risk seriously and by advocating for policies that reduce easy firearm access in times of crisis.

    The cost of inaction

    The construction industry faces a significant challenge with high suicide rates among its workforce. The financial implications of suicide in the construction industry are substantial. A study focusing on the New South Wales construction sector in Australia estimated the cost of self-harm and suicide at approximately AU $527 million in 2010. This figure encompasses direct costs, such as medical expenses, and indirect costs, including lost productivity and retraining expenses.

    Beyond the financial burden, the human impact is profound. Each suicide represents a personal tragedy, affecting families, friends, and colleagues. The loss of a worker can lead to emotional distress among coworkers, decreased morale, and a sense of loss within the community. Just like job site safety regulations have saved countless lives, addressing mental health and firearm access can prevent tragedies before they happen. “We’ve changed industry standards before,” Daugherty said. “We need to do it again—because one life lost is one too many.”

    Bottom line

    Suicide has become an invisible job site hazard, and it’s time for the industry to treat it with the same level of urgency. Just as we protect workers from falls, heavy machinery accidents, and hazardous materials, we must invest in protecting their mental health.

    Companies have a responsibility to ensure that mental health is not an afterthought. That means:

    • Implementing job site mental health programs in the same way safety training is required.
    • Creating environments where workers feel safe speaking up about their struggles.
    • Enforcing policies that limit firearm access in crises, reducing impulsive suicide attempts.
    • Investing in employee well-being means having healthy workers and a stronger, more productive workforce.

    Construction is about building communities, but it’s also about building people—their careers, futures, and well-being. It’s time to build infrastructure and a support system for those who build it because every life lost is a preventable tragedy.

    Change starts with awareness. Join the movement to protect construction workers’ mental health. Subscribe to our newsletter and follow us on social media for insights, strategies, and resources that save lives.

  • Nighttime yoga sequence to calm a busy construction mind and body

    Nighttime yoga sequence to calm a busy construction mind and body

    A long day on the job site is hard on the body and can leave you feeling physically and mentally exhausted. Integrating a pre-bed nighttime yoga sequence into your bedtime routine can help calm the body and mind and support better sleep. It focuses on poses that promote relaxation, stress relief, and mindfulness to help you sleep better and feel more rested the next day. Poses like butterfly, cat-cow, and corpse pose can help your mind and body decompress and help you easily drift off into la-la land. 

    The ultimate yoga sequence for mind and body rest and rejuvenation

    1. Balasana (child’s pose)

    How it supports sleep: This pose is a staple for grounding and relaxation. It calms your mind and helps release tension in your back and hips. It encourages you to focus inward, preparing you to wind down before bed. 

    How to do it: Start on all fours, move your toes together, and open your knees hip-width apart or wider. Exhale deeply and lower your torso between your knees while reaching forward. Extend your arms, either palms facing down or lower them to your sides with palms up. Rest your forehead on the mat and hold for 1-5 minutes. 

    2. Marjaiasana-bitilasana (cat-cow pose)

    How it supports sleep: This pose flows rhythmically between two positions to produce abdominal activation and spinal flexibility. These actions, especially when combined with steady breathing, can be relaxing and meditative before bed. Plus, it’s a great way to help release tension in the spine and back.

    How to do it: Start on your hands and knees on your yoga mat, with your hands below your shoulders and knees below your hips. Inhale into the “cow” pose, lifting your tailbone and head toward the ceiling while lowering your belly to the ground. Exhale into the cat pose, rounding the spine and tucking your tailbone and head. Repeat 6-10 times, following the rhythm of your breath. 

    3. Baddha konasana (butterfly pose)

    How it supports sleep: This pose is excellent for stretching and releasing tight thighs and hips and promoting relaxation. It releases tension from your lower back and body, preparing you for a great sleep. 

    How to do it: Sit in the center of your mat with your legs extended out in front of you. Bend your knees and bring your heels toward you, letting the bottoms of your feet touch each other. Let your knees relax and fall open, and keep your spine straight as you hold the outer edges of your feet. Breathe deeply and hold the pose for 1-5 minutes.

    4. Ananda balasana (happy baby pose)

    How it supports sleep: This pose releases lower back tension and encourages spine alignment. It gently opens the hips and groin, promoting relaxation and decompression. 

    How to do it: First, lie on your back and bring your knees to your chest. Grab hold of your feet or your ankles from the outside of your leg, and gently pull your knees toward either side of your torso. Hold for a minute or two, and explore rocking from side to side. If you’re struggling to reach your feed or need more support, consider using a yoga strap or resistance band around the bottoms of your feet and holding onto each strap, adjusting the stretch to your level of comfortability.

    5. Prasarita padottanasana (wide-leg forward bend)

    How it supports sleep: This pose helps release tension from the entire body—shoulders, back, hips, glutes, and hamstrings. Hanging your head between your legs gives you a feeling of centering and thorough decompression before heading off to sleep.

    How to do it: Step your feet wider than hip-width and turn your toes to point forward or slightly inward. Stand tall, lift your chest, inhale, and then exhale while you slowly hinge forward from the hips. Rest your fingertips on the floor or block or hold opposite elbows, and let your head hang heavy as you relax. Breathe deeply. For a deeper stretch and shoulder release, interlace your fingers behind your back and raise your straight arms toward the back of your head. Breathe deeply and hold for 1-3 minutes.

    6. Savasana (corpse pose)

    How it supports sleep: This pose resembles a sleep position and encourages zero active movements and solely mental decompression. It’s about relaxation and letting yourself go to the post-practice meditation. 

    How to do it: Lie on your mat on your back, with your feet slightly wider than hip-width. Rest your arms at your sides, with palms facing up, or stack your hands on your belly and let your elbows drop to your sides. Take deep inhales and exhales, and let your body weight sink. Stay still, focusing on the rhythm of your breathing. Hold this pose for 4 minutes or longer.

    Yoga and sleep

    The link between yoga and quality sleep isn’t coincidental—it’s backed by research. A 2013 study of yoga practices and sleep quality for the elderly found that those who participated in yoga had a lower (better) score on the Pittsburgh Sleep Quality Index (PSQI) and a higher Quality Of Life (QOL) score. 

    Yoga promotes mindfulness, encourages melatonin production, and reduces nighttime sleep disturbances, all of which support deeper and more restful sleep. Exercise is good for overall sleep hygiene, and deep breathing techniques taught in yoga can also help induce sleep.

    Other perks of a regular yoga practice

    Yoga has traditionally been more of a woman’s practice, but it’s becoming increasingly popular among men due to the abundance of health benefits. Aside from improving sleep quality, here are some additional benefits of yoga. 

    1. Stress relief

    Yoga has long been effective in reducing stress. Deep breathing helps activate the parasympathetic nervous system and can serve as a complementary remedy for stress, anxiety, and depression. Yoga is also highly effective for lowering cortisol levels and calming the nervous system; cortisol has an inverse relationship with melatonin, so high cortisol will prevent melatonin levels from rising to support sleep. Long-time yoga practitioners feel a boosted mood and an improved sense of well-being. 

    2. Supports mental health

    The American Osteopathic Association states that yoga creates mental clarity and calmness and relieves chronic stress patterns, helping to sharpen concentration and relax the mind.

    Harvard Medical School also suggests that regular yoga practices could counteract age-related declines in cognitive skills like memory. Yoga also increases mood by elevating gamma-aminobutyric acid (GABA) levels, which are associated with decreased anxiety. 

    3. Increases strength

    From the outside, you may think yoga is solely about chanting and stretching, but it can also help you gain immense full-body strength. Certain types of yoga, like power yoga, vinyasa yoga, ashtanga, and Iyengar yoga, involve holding more difficult postures for extended periods, which can help you increase your bodyweight strength over time. 

    4. Boosts immunity

    Studies suggest consistently practicing yoga positively affects your immune system by downregulating pro-inflammatory markers and reducing inflammation. It could be a complementary medicine for those at risk or diagnosed with an inflammatory disease.

    Yoga also boosts immunity by reducing stress, increasing respiratory health through deep breathing, and stimulating the lymphatic system. 

    5. Improves flexibility and balance

    Much like building strength, certain types of yoga are also well-suited for improving flexibility and balance. Yin, Hatha, and Vinyasa yoga focus on stretching connective tissue and muscles and involve various standing poses for participants to work on balance. 

    Bottom line

    Getting adequate sleep is crucial to proper function and safety on and off the job. Good energy levels and mental focus are non-negotiable when you work in fields like architecture, engineering, or construction. Adding a yoga sequence to your nighttime routine that includes poses like child’s pose, happy baby, and wide-legged forward bend can help you decompress, de-stress, and get a better night’s sleep, in addition to supporting immunity and boosting mental health. 

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