Under the Hard Hat

Tag: Health

  • A quick guide to creatine supplementation for construction workers

    A quick guide to creatine supplementation for construction workers

    Long hours of heavy lifting, climbing, and repetitive tasks can leave even the most seasoned construction workers feeling drained. Add in the heat of summer or the chill of winter, and the job’s physical toll can be immense. While a healthy diet, good sleep, and exercise are the best ways to help your body recover from these factors, creatine can be an additional strategy to stave off the physical and mental effects of labor jobs.

    What is creatine?

    Creatine is a natural compound in your muscles and brain that helps produce energy for physical activity. It’s made by the body and can also be found in small amounts in foods like red meat and fish. Many people use creatine supplements to increase their energy levels and improve performance, especially during high-intensity activities.

    Most supplements use creatine monohydrate, the most widely researched and effective form. When you take creatine, your muscles store it for quick bursts of energy, making it a popular choice for athletes, gym-goers, and anyone who does physically demanding work.

    How creatine works

    Creatine works by increasing the body’s ability to produce energy quickly. When you perform high-intensity tasks like lifting heavy materials or climbing ladders, your muscles rely on adenosine triphosphate (ATP) for energy. However, ATP stores deplete quickly, usually within a few seconds of intense activity. Your body replenishes these ATP levels through the creatine phosphate system, allowing your muscles to sustain power and recover faster. You can replenish these stores faster through supplementation, which has been shown in many studies to improve strength and endurance during physically demanding activities.

    In addition to fueling your muscles, creatine also benefits your brain. By increasing phosphocreatine (PCr) levels in the brain, creatine supports energy metabolism and reduces the effects of mental fatigue. This is particularly helpful for maintaining focus and clarity during long work days or under stressful conditions. 

    Why creatine is beneficial for workers in physically demanding jobs

    Construction work is tough on both the body and mind. From heavy lifting to long hours in extreme weather, the physical and mental demands can leave you drained. This is where creatine steps in as a simple and effective way to improve the following:

    • Increases muscle strength and performance: Creatine has been shown to boost muscle strength and power by 10–20%, making it easier to handle heavy lifting and repetitive tasks day after day.
    • Boosts energy production: By increasing ATP, the body’s primary energy source, creatine helps muscles perform better during short bursts of intense effort—perfect for lifting heavy materials or powering through demanding shifts.
    • Improves recovery and reduces muscle damage: Strenuous work can take a toll on your muscles. Creatine reduces inflammation and muscle damage, helping you recover faster so you’re ready to go again the next day.
    • Supports cognitive function: Long hours on the job can be mentally exhausting. Creatine has been shown to increase brain energy levels by 5–15%, improving memory, focus, and mental clarity—especially important for tasks that require quick thinking.
    • Promotes hydration and heat tolerance: Creatine helps muscles retain water, reducing the risk of dehydration and heat fatigue—essential for those hot summer days on the job site.

    Creatine is one of the most researched supplements available and is widely regarded as safe for long-term use when taken at recommended doses. For most people, a daily dose of 3–5 grams of creatine monohydrate is effective for maintaining optimal muscle levels. This amount supports energy production, muscle recovery, and cognitive function without overwhelming the body.

    When starting to supplement with creatine, some people use a “loading phase” of 20 grams per day (split into four doses) for 5–7 days to quickly saturate their muscle stores, followed by a maintenance dose of 3–5 grams daily. However, skipping the loading phase and simply taking five grams daily is equally effective over time. It’s best to take creatine with water; many find it beneficial to consume it after meals to aid absorption.

    Common misconceptions about creatine

    Creatine is one of the most studied supplements in the world, but misconceptions about its safety and effectiveness persist. Let’s clear up some of the most common myths:

    • Creatine damages your kidneys: This is one of the most widespread myths, but research has consistently shown that creatine does not harm kidney function in healthy individuals. Studies involving long-term creatine use (up to 5 years) have found no adverse effects on kidney health. However, individuals with pre-existing kidney conditions should consult their doctor before starting any supplement.
    • Creatine causes dehydration and muscle cramps: Another myth suggests that creatine pulls water into the muscles, leading to dehydration or cramping. Research shows that creatine can improve hydration by increasing water retention in muscle cells, which may even help prevent cramps during intense physical activity.
    • Creatine makes you gain fat: Although creatine can cause a slight increase in weight due to water retention in the muscles, it does not lead to fat gain. In fact, when paired with physical activity, creatine is often associated with increased lean muscle mass and improved body composition.
    • Creatine is only for bodybuilders: While creatine is popular among athletes and gym-goers, its benefits extend far beyond the gym. Construction workers, laborers, and anyone with a physically demanding job can benefit from creatine’s ability to boost strength, endurance, and recovery. It’s a supplement for anyone looking to support their physical and mental performance.

    How to choose the right creatine supplement

    When it comes to selecting a creatine supplement, you should consider a few factors. The first factor is the type of creatine.

    The gold standard is creatine monohydrate, which has been extensively studied and proven to improve strength, recovery, and cognitive function. It’s also the most affordable option, making it the go-to choice for most people. Other forms of creatine, such as creatine hydrochloride (HCL), buffered creatine, or liquid creatine, are marketed with claims of better absorption or reduced side effects. However, these alternatives often come at a higher price without significant evidence to support their superiority over monohydrate. Creatine monohydrate remains the best choice due to its proven effectiveness and cost-efficiency.

    The second factor to look out for is whether it has minimal ingredients—pure creatine monohydrate without added fillers or unnecessary additives is ideal. Also, make sure to check for third-party testing or certifications, such as NSF Certified for Sport or Informed Choice, to ensure the supplement is free from contaminants and accurately labeled.

    Cost-wise, creatine monohydrate is highly affordable, with a month’s supply typically costing around $10–20. Compared to other types of creatine, it offers the best balance of price and performance. For construction workers looking to improve their physical and cognitive performance without breaking the bank, creatine monohydrate is a practical and effective option.

    Is creatine right for you?

    Creatine offers a wide range of benefits for construction workers, from boosting energy and strength to improving recovery and even supporting cognitive function. It’s a well-researched, safe, and affordable supplement that can help meet the demands of a physically intensive job while keeping you sharp and ready for each day.

    However, creatine isn’t a one-size-fits-all solution. While most people can safely benefit from a daily dose of 3–5 grams, individuals with pre-existing health conditions should consult a healthcare professional before starting supplementation.

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  • Non-toxic mattresses: What they are and why building industry professionals should care

    Non-toxic mattresses: What they are and why building industry professionals should care

    We spend almost 30% of our life in bed, yet most don’t think much about our mattress unless it’s time to buy a new one. The material your mattress is made of can affect both its comfort and your health. While you wear PPE on the job site, you probably aren’t wearing a respirator to bed, despite the risk of VOCs, fragrance, and chemical off-gassing from mattress materials like memory foam and polyurethane foam. Protect your health at home by investing in a non-toxic mattress or taking steps to reduce toxins in your current mattress.

    Quick look:

    • Mattresses often contain harmful toxins, such as volatile organic compounds (VOCs), fragrances, flame retardants, and even fiberglass.
    • Mattress can off-gas chemicals like benzene, styrene, and CFCs, which have been linked to cancer, nervous system disorders, and respiratory issues.
    • Choosing a mattress made of organic cotton, wool, or natural latex can reduce exposure to toxins.
    • If you aren’t in a financial position to purchase a new mattress, using a mattress pad and choosing organic bedding can help reduce toxin exposure.

    Toxins in your mattress (yes, it’s a thing)

    The materials used in many modern mattresses may make for a good night’s sleep, but the chemicals used to create them can have far-reaching implications for your health. 

    VOCs

    Volatile organic compounds (VOCs) are gases emitted from many products, including mattresses and furniture. VOCs include many chemicals known to be hazardous to your health and are found in concentrations up to ten times higher indoors. Common mattress materials like polyurethane foam, memory foam, plant-based foams, and polyethylene foam all emit VOCs. VOCs have been found to cause cancer, respiratory issues, and damage to the nervous system and some organs.

    Fragrance

    Some manufacturers add fragrance to their mattresses—not to make them smell like fresh linen or pine trees but to camouflage the strong scent of many mattress materials. Artificial fragrances can contain up to a thousand chemicals, many of which are harmful to human health. Fragrance allergies are common, and some fragrances also contain phthalates— chemical compounds used to increase plastic’s durability, but can also disrupt hormones. 

    Flame retardants

    Flame retardants are chemicals added to products to reduce how flammable they are, but research is increasingly showing that common flame retardants like antimony can wreak havoc on the nervous system and cause issues with your reproductive system. One study on women undergoing in-vitro fertilization (IVF) treatments showed that participants with the highest levels of flame retardant chemicals in their urine experienced a 10% lower chance of successful fertilization and 38% fewer live births. 

    Fiberglass

    Fiberglass is sometimes used as a flame retardant in mattresses, even though it has been shown to cause respiratory irritations, rashes, sore throat, red, itchy eyes, and other health complications. 

    Off-gassing

    If you’ve ever opened a new mattress, couch, or pair of shoes and smelled a strong chemical smell, you’ve experienced off-gassing. Off-gassing is when a material releases chemicals in vapor form. While it is most potent when a product is brand new, off-gassing can continue for years, releasing a steady stream of harmful chemical compounds into your home’s air.  

    Common chemicals off-gassed from mattresses

    Mattresses can off-gas a host of harmful chemicals, including:

    • Propylene oxide
    • Toluene diisocyanate (TDI)
    • Benzene
    • Dimethylformamide (DMF)
    • Polyols
    • Styrene
    • Butadiene
    • Phthalates
    • Antimony and other heavy metals
    • Perfluorocarbons
    • Trichloroethane
    • Formaldehyde
    • Chlorofluorocarbons (CFCs)

    How do I know if my mattress is off-gassing?

    If you have purchased a new mattress that isn’t made entirely from natural materials like cotton, wool, or natural latex, it will almost certainly off-gas when you bring it home and unwrap it. Look out for the following signs and symptoms:

    • Unusual smells: When a mattress is off-gassing, the chemicals released often have an odor, so if your new mattress has a strong, unpleasant “chemical” smell, it is likely off-gassing.
    • Respiratory issues: Many VOCs can cause respiratory problems, irritating the throat and aggravating existing conditions like asthma and chronic obstructive pulmonary disease (COPD).
    • Headaches: The chemicals off-gassed by mattresses can cause headaches in those exposed to them, not just in the immediate hours and days after unwrapping your new purchase but often months or years, as the mattress continues to emit vaporous chemicals while you sleep.

    How to reduce the effects of off-gassing

    Most people in the construction industry are exposed to enough toxins and chemicals at their jobs, so it’s essential to minimize toxin exposure at home. Purchasing a non-toxic mattress made of natural, organic materials is the best way to avoid off-gassing toxic chemicals, but this isn’t always possible. Mattresses made from natural materials tend to be more expensive than their synthetic counterparts, making them out of many people’s budgets. Even without purchasing mattresses made of wool, cotton, or natural latex, there are several ways to reduce exposure to toxic chemicals. 

    • Let your mattress breathe. When you first bring your purchase home, unwrap it and leave it outside (weather permitting), on a balcony or covered porch, or in the garage for a few days.   
    • Open a window. Unless you live in an area with poor air quality, the air inside your house can be many times more polluted than the air outside. Opening windows—even if it’s just for 10-15 minutes—can help bring fresh air into your home and reduce VOCs and off-gassing.
    • Use organic bedding: Bedding products can contain as many compounds as mattresses. Look for sheets and pillows made from organic cotton and those made without added chemical antimicrobial treatments.
    • Clean your mattress regularly: In addition to taking the steps above, don’t forget to clean your mattress. Regular cleaning and disinfecting with non-toxic products can help keep your mattress free of harmful contaminants. Let your mattress dry outside in the sun to naturally disinfect it with UV rays when possible. 

    How to shop for a non-toxic mattress 

    If you plan to replace your mattress and are considering investing in one made with natural materials that don’t contain flame retardants or VOCs, here are a few things to look for.

    Natural materials: To find a non-toxic mattress, look for materials like organic cotton, wool, or natural latex. These natural materials don’t contain VOCs and won’t off-gas.

    Certifications: Many manufacturers engage in greenwashing—they may claim a mattress is made with natural materials but do not specify which or how much of the mattress was made using them. To ensure you’re getting the toxin-free mattress you’re paying for, look for certifications like:

    • Global Organic Textile Standard (GOTS) means the mattress doesn’t contain several hazardous chemicals or polyurethane. 
    • The Global Organic Latex Standard (GOLS) certification is a similar certification applied to organic latex. 
    • GREENGUARD Certified confirms that a product has been tested and meets strict chemical emissions limits.
      • GREENGUARD Certification: Total VOC emission rate of 500 μg/m3.
      • GREENGUARD Gold Certification: Total VOC emission rate of 220 μg/m3.
      • GREENGUARD Formaldehyde-Free Certification: Meets GREENGUARD Gold requirements and has a formaldehyde emission factor of less than or equal to 5 µg/m2•hr at 24 elapsed exposure hours or 3 µg/m2•hr at 336 elapsed exposure hours.
    • Oeko-Tex Standard 100: Certifies that an independent body has inspected the mattress for over 100 toxic substances and certified it as low VOC.

    Certification can help you choose a healthier, non-toxic mattress even when you don’t purchase one made from natural materials. 

    Bottom line

    You’ll spend roughly 30% of your life sleeping on a mattress and likely another 30% (or more) on the job site. While you can’t always control the hazardous materials you come into contact with at work, choosing a mattress made of natural or low-VOC materials can reduce your exposure to toxins and protect your health at home.

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  • 10 desk stretches for busy AEC professionals

    10 desk stretches for busy AEC professionals

    Spending hours at a desk can take a toll on your body, even if you’re used to more active tasks on construction sites. Desk work may seem like a break from the physical demands of the field, but it often introduces its own challenges. One of the simplest ways to stay comfortable and avoid long-term aches is by adding simple stretches like spinal rotations and seated ankle rolls to your daily routine.

    Quick look

    • Sitting for long hours at a desk leads to poor posture, tight hip flexors, and reduced blood circulation, increasing the risk of chronic pain over time.
    • Stretch breaks improve flexibility, boost blood flow, and relieve tension in overused muscles like the neck, shoulders, and lower back.
    • Effective stretches for desk workers include neck tilts, seated spinal rotations, hamstring stretches, and chest openers.
    • Incorporating just a few minutes of stretching into your workday can counteract the physical toll of prolonged sitting and keep you energized.

    The problem with sitting

    Sitting at a desk all day might sound harmless, but it often leads to surprising physical problems that compound over time. Poor posture is one of the biggest culprits. Focusing on a screen makes it easy to slump, round your shoulders, and crane your neck forward without noticing. Over time, this strains the muscles that support your neck and spine, leading to stiffness and discomfort.

    Another common issue is tight hip flexors. Sitting for long hours shortens these muscles, which causes stiffness and may lead to lower back pain when you try to stand or move. Staying in one position for too long also slows blood circulation, leaving your legs and lower back stiff and heavy.

    In the long run, these musculoskeletal issues add up. Regular desk work without movement or proper posture will contribute to muscle imbalances, reduced flexibility, and an increased risk of lower back and joint pain. Understanding these effects is the first step to managing them—and incorporating stretches into your day can make all the difference.

    The importance of stretch breaks

    Stretching during the workday is a simple habit that helps prevent common aches and pains caused by sitting too long. Stretch breaks allow your body to reset, improving how you feel and function throughout the day. Plus, they’re quick and easy to incorporate into your routine.

    Here are some of the benefits of stretching daily for desk workers:

    • Improves blood flow, delivering more oxygen and nutrients to muscles
    • Relieves tension in the muscles commonly overused, such as the neck, shoulders, and wrists
    • Improves flexibility of tight muscles like hip flexors and hamstrings, reducing the chances of lower back pain
    • Encourages better posture by countering slumping and rounding of the shoulders
    • Provides a mental reset, boosting focus and reducing fatigue

    10 stretches for desk workers

    Stretching while standing allows you to loosen up your body without needing equipment or a specific setup. These ten simple stretches target common problem areas for desk workers, helping you stay flexible and reduce muscle tension. Here’s how to do them:

    1. Sideways neck stretch

    Targeted muscles: Scalenes and upper traps

    How to do it: Sit upright and gently tilt your head toward your right shoulder, bringing your ear closer to it without raising your shoulder. Hold for 30 seconds while breathing gently, letting the muscles relax, then repeat on the left side.

    2. Overhead triceps stretch

    Targeted muscles: Triceps

    How to do it: Raise your right arm overhead and bend it at the elbow, reaching down toward your upper back. Use your left hand to push the right elbow down gently toward your left side. Hold for 30 seconds, then switch sides.

    3. Seated spinal rotation

    Targeted muscles: Lower back and obliques

    How to do it: Sit upright with your feet flat on the floor. Place your right hand on the back of your chair and your left hand on your right knee. Twist your torso to the right, hold for 30 seconds, then switch sides.

    4. Wrist and forearm stretch

    Targeted muscles: Wrist flexors and extensors

    How to do it: Extend your right arm forward at shoulder height, with your palm facing up or down. Use your left hand to gently pull your right hand downward until you feel a stretch. Hold for 30 seconds, then switch sides.

    5. Seated hamstring stretch

    Targeted muscles: Hamstrings and lower back

    How to do it: Sit at the edge of your chair with one foot flat on the floor and the other leg extended straight out. Lean forward at the hips, keeping your back straight until you feel a stretch in the back of your leg. Hold for 30 seconds, then switch legs.

    6. Chest opener

    Targeted muscles: Chest and anterior shoulders

    How to do it: Sit upright and clasp your hands behind your head. Pull your elbows back and squeeze your shoulder blades together to stretch your chest. Hold for 30 seconds.

    7. Seated cat-cow stretch

    Targeted muscles: Spinal extensors and lower back
    How to do it: Sit with your hands on your knees. Inhale as you arch your back and look up (cow pose), then exhale as you round your back and tuck your chin to your chest (cat pose). Repeat 5 times.

    8. Seated hip stretch

    Targeted muscles: Hips rotators and glutes
    How to do it: While seated, place your right ankle on your left knee, forming a figure-four shape. Gently press down on your right knee while leaning forward slightly. Hold for 30 seconds, then switch sides.

    9. Seated ankle rolls

    Targeted muscles: Ankles and calves

    How to do it: Lift your right foot off the ground and rotate your ankle clockwise 10 times, then counterclockwise 10 times. Repeat with your left foot.

    10. Seated side stretch

    Targeted muscles: Obliques and shoulders

    How to do it: Sit upright and raise your right arm overhead. Lean to the left, feeling a stretch along the right side of your body. Hold for 30 seconds, then switch sides.

    Bottom line

    Incorporating stretches into your daily routine will help counteract the adverse effects of sitting, improve flexibility, and energize you throughout the workday. By taking just a few minutes to stretch, you’ll reduce muscle tension, improve posture, and avoid unnecessary musculoskeletal injuries. 

    Looking for more tips to improve your health and productivity? Subscribe to our newsletter and follow us on social media to stay updated on practical advice, industry insights, and tools to help you thrive at work.

  • The surprising benefits of nutritional yeast for construction professionals (+3 recipes you need to try)

    The surprising benefits of nutritional yeast for construction professionals (+3 recipes you need to try)

    If you’ve ever heard the term “nooch” and thought it was some kind of new trend, you’re not alone. Nutritional yeast, affectionately nicknamed “nooch,” is a nutrient-packed ingredient gaining popularity among vegans, vegetarians, and health-conscious foodies. With its cheesy, nutty flavor and impressive health benefits (it’s a great natural source of B vitamins), it’s no surprise more people are sprinkling it on everything from popcorn to pasta.

    Quick look

    • Nutritional yeast, or “nooch,” is a deactivated yeast known for its cheesy, nutty flavor and versatility in cooking.
    • Nutritional yeast is rich in B vitamins, amino acids, and antioxidants, supporting energy, immunity, and muscle health.
    • Popular uses include sprinkling it on popcorn, blending it into sauces, or adding it as a savory topping for pasta and vegetables.
    • You can use it in recipes such as vegan mac and cheese, cheesy kale chips, and savory oatmeal.

    What is nutritional yeast?

    At first glance, nutritional yeast doesn’t sound appetizing, and its nickname, “nooch,” might not make it any better. But this humble ingredient is a deactivated yeast, often derived from Saccharomyces cerevisiae, loaded with nutrients and flavor. Unlike active yeast used in baking, nutritional yeast doesn’t make dough rise. Instead, it’s pasteurized and dried to deactivate the yeast cells, giving it a flaky or powdery texture perfect for adding a punch of flavor to your favorite dishes. 

    Just one teaspoon of nutritional yeast (5 grams) provides:

    • 3 grams of protein
    • 1 gram of fiber
    • 2 grams of carbohydrates
    • 10 mg of sodium
    • 110 mg of potassium
    • 0.3 mg of iron (2% DV)
    • 3.2 mg of riboflavin (250% DV)
    • 17.5 mg of niacin (110% DV)
    • 3.6 mg of vitamin B6 (210% DV)
    • 7.5 µg of vitamin B12 (310% DV)

    Fortified vs. unfortified nutritional yeast: Which is better?

    Fortified nutritional yeast is enriched with additional vitamins and minerals, such as vitamin B12, folic acid, and iron. This makes it particularly beneficial for vegans and vegetarians, as B12 is naturally found in animal products and is essential for red blood cell production and neurological health. However, the added nutrients are synthetic, which some people prefer to avoid.

    On the other hand, unfortified nutritional yeast contains only the vitamins and minerals naturally present in the yeast. While it doesn’t provide the same B12 boost as its fortified counterpart, it’s a more natural option for those seeking whole, unprocessed foods. Many prefer unfortified versions to avoid synthetic additives, relying instead on a varied diet to meet their nutritional needs.

    Why we love nutritional yeast

    1. Excellent source of B vitamins: Nutritional yeast is rich in B vitamins, including B1, B2, B6, and often B12 in fortified versions. These vitamins play a significant role in energy production, helping your body convert food into fuel. They also support brain health and contribute to healthy skin and hair.
    2. Complete plant-based protein: As a complete protein, it contains all nine essential amino acids. This makes it an excellent source of plant-based protein for vegans and vegetarians, supporting muscle repair and overall growth.
    3. Trace minerals: Nutritional yeast contains zinc, selenium, and magnesium. Zinc helps strengthen the immune system, selenium acts as a powerful antioxidant, and magnesium supports hundreds of biochemical reactions, from muscle function to energy production.
    4. Antioxidants: Packed with antioxidants, nutritional yeast helps protect your cells from oxidative stress caused by free radicals. Antioxidants are known to reduce the risk of chronic diseases and improve immunity.
    5. Potential cholesterol benefits: Beta-glucan, a type of fiber found in nutritional yeast, has been linked to lowering cholesterol levels and improving cardiovascular health. While research is ongoing, incorporating it into your diet is an easy way to gain several health benefits. 
    6. Immune support: Beta-glucans found in nutritional yeast are also known to enhance immune system function by binding to specific receptors on macrophages and dendritic cells, which triggers a cascade of immune responses.
    7. Low sodium, low calorie: Nutritional yeast is naturally low in sodium and calories, making it a heart-friendly option for those looking to reduce salt intake. Its savory flavor allows you to enhance the taste of your meals without reaching for the salt shaker.

    How to use nutritional yeast

    Nutritional yeast is a versatile ingredient that improves the flavor and nutritional value of many dishes. Its savory, cheese-like taste makes it popular for anyone seeking dairy-free alternatives or simply looking to add depth to their meals. Best of all, using nutritional yeast in your cooking is straightforward, and its applications are as varied as your culinary creativity.

    Here are some simple ways to use nutritional yeast:

    • Use it as a topping to add a cheesy flavor to your popcorn, mashed potatoes, or your favorite pasta
    • Use it as a salt alternative to add more of a savory taste to your soups
    • Use it to create creamy, dairy-free sauces
    • Use it to boost the nutrient content of your scrambled eggs (or tofu)
    • Add it to your daily health shakes
    • Use it as a thickener for soups and sauces

    These simple ways to use nutritional yeast will enhance the flavor of your meals and provide your body with the nutrients it needs to thrive on the job site.

    3 nooch recipes to try today

    These recipes are the perfect starting point if you’re looking for creative ways to include nooch in your meals. Whether you’re after a quick snack, a protein-packed main, or a comforting soup, these dishes show how versatile nooch can be. Here are three delicious and easy recipes to inspire your next meal:

    1. Vegan Cheesy Kale Chips

    Transform your fresh kale into a crispy, savory snack by tossing the leaves with nutritional yeast, olive oil, and your favorite spices. Minimalist Baker’s Cheese Kale Chips only take thirty minutes and have a few easy steps to follow. It’s a perfect healthy alternative to chips for movie nights or social gatherings.

    2. Creamy Vegan Mac and Cheese

    This Vegan Mac and Cheese recipe uses a simple homemade “cheese” powder containing nutritional yeast, garlic powder, onion powder, and a touch of turmeric for color. The powder is mixed with non-dairy milk, vegan butter, and cooked macaroni to create a creamy, cheesy sauce. It’s quick, comforting, and entirely dairy-free.

    3. Savory Oatmeal with Nutritional Yeast

    Savory oatmeal may sound weird initially, but this spin on a classic breakfast option elevates it to another level. Not only does it come packed with nutrients, but you can also mix and match veggies based on your preference. Combine oats, water, nutritional yeast, kale, mushrooms, tomatoes, turmeric, and a dash of hot sauce, then simmer until thickened. Top with sun-dried tomatoes, chia seeds, or flaxseed meal for added texture and nutrients.

    Bottom line

    Nutritional yeast is a powerhouse ingredient that combines bold, cheesy flavor with several health benefits. While it may sound strange initially, it’ll be hard to resist once you try it. Whether you’re looking to boost your intake of B vitamins, enjoy a plant-based protein source, or add antioxidants to your diet, nutritional yeast is an easy and versatile choice.

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  • Your guide to “building” a better body: Harness the power of beans

    Your guide to “building” a better body: Harness the power of beans

    Beans are nutrient-dense, versatile, and a fantastic source of fiber, protein, and complex carbohydrates. The humble bean is the chameleon of the food world, with a texture that can be crispy, crunchy, creamy, or even almost meaty, making them a perfect ingredient in just about any meal. However, if you think beans are only for chili recipes or vegetarians, you risk missing out on the incredible benefits provided by these lovely legumes. A bean-rich diet can help lower cholesterol, support a healthy gut microbiome, and boost heart health.

    Quick look

    • Beans are a great source of fiber, protein, and complex carbohydrates.
    • Beans aren’t just for vegetarians; they make a great addition to any diet.
    • Diets rich in beans can lower cholesterol, improve heart health, contribute to a healthy gut, regulate blood sugar, and support digestion.
    • Canned beans offer convenience, but cooking beans from scratch can cost less and have a lower environmental impact.

    Beans, beans the musical fruit: Why we love beans

    Beans are a fantastic addition to any diet (even if you enjoy a great steak). They add fiber, protein, variety, and versatility to your favorite meals.

    Great source of fiber

    Beans are rich in fiber, a crucial nutrient most adults don’t get enough of. We often think of fiber in the context of bowel movements, but the role of this humble nutrient is much more important. A meta-analysis of over 250 studies showed that people who ate a high-fiber diet reduced their risk of dying by 16-24% compared to those who ate a low-fiber diet. And for every 8 grams of additional fiber, that risk fell by a further 5-27%. 

    The average cup of beans provides over 50% of your daily fiber requirements, with navy beans, black beans, and garbanzo beans (chickpeas) among the most fiber-rich sources. 

    Beans are also a rich source of complex carbohydrates, providing a stable energy source that can help you maintain a healthy weight, prevent type 2 diabetes, and reduce the risk of heart problems.

    Endless variety

    There are an estimated 400 different beans worldwide, and while you won’t find most of them on the shelves of your local grocery store, there are still dozens of varieties to enjoy.

    Black beans, pinto beans, and kidney beans are commonly used in Mexican dishes, and garbanzo beans (chickpeas) play a starring role in many Indian dishes. Cannellini and white lima beans have a creamy, buttery taste that pairs well with pasta-style sauces and Italian flavors. The texture of beans can also vary drastically depending on how they’re soaked, prepared, and cooked. Oven-roasted chickpeas provide the same satisfying crunch as potato chips (and can be seasoned similarly for a great snack), while mashed beans are the perfect filling for a taco or burrito. 

    Limitless versatility

    The variety of tastes, textures, and uses for beans make them uniquely suited for making side dishes, main courses, beverages (like soy milk), and even desserts (don’t knock Black Bean Brownies until you’ve tried ’em!). Beans fit most dietary restrictions and just about every budget, making them one of the most versatile foods in supermarkets today.

    Eating beans is good for your health

    Beans are great for your health. They contain fiber, antioxidants, and micronutrients to help lower cholesterol, boost protein intake, reduce blood pressure, improve gut health, and more. 

    Lower cholesterol

    Soluble fiber lowers cholesterol by absorbing fluid and creating a gel-like substance that supports cholesterol removal from the body. Beans are high in soluble fiber, which is one of the reasons that a bean-rich diet can lower cholesterol. High cholesterol levels are a leading cause of heart disease; eating a high-fiber diet can help reduce your risk level. 

    Plant-based protein source

    Beans are high in amino acids, making them a great source of plant-based protein with fewer calories and saturated fat than common animal-based protein sources like meat and cheese. Protein is present in every cell in the body, and getting adequate amounts is crucial for building muscles, repairing injuries, and preserving bone health. 

    While soybeans are the only beans considered complete proteins (containing all nine essential amino acids), you can combine beans with corn, bread, rice, cheese, and other common foods to make complete proteins. 

    Reduced blood pressure

    One cup of butter beans contains 955 milligrams of potassium—almost a third of the recommended daily allowance for an adult male. Potassium is a mineral that decreases the effects of sodium, making it an effective method for reducing high blood pressure. 

    Cardiovascular disease and diabetes

    Research has shown that regularly incorporating beans into your diet may prevent cardiovascular disease (CVD) and Type-2 Diabetes (T2D). A 2021 study examining the role of beans in cardiometabolic diseases concluded, “Regular consumption of legumes/beans is an important behavioral dietary strategy to reduce risk and improve comorbidities of CVD and T2D.” 

    Gut health

    Your gut is much more than just a factory for digesting food. Recent research has shown that human digestive systems house large nerve centers that constantly communicate and relay information, leading some researchers to call the gut a “second brain.” 

    Studies have shown that adding beans into your diet “fosters the growth of beneficial gut bacteria and significantly enhances the production of short-chain fatty acids in the colon.” A healthy gut can reduce digestive issues, support brain health, and even help you lose weight. 

    Canned vs dried: What’s better?

    Most beans are available in canned or dried form. Canned beans are quick and convenient. They’re ready to eat right from the can, perfect for busy nights or last-minute meals. While still budget-friendly, canned beans are more expensive than dried beans and often contain as much as 40% more sodium. 

    Dried beans need to be soaked—sometimes overnight—and cooked before use, and some find that beans made from scratch are a bit tougher on the digestive system. Ensuring dried beans are well-soaked before use can reduce digestive issues but requires some advance planning. However, dried beans are much less expensive than canned and allow you to tailor the amount of salt and seasonings added during soaking and cooking. 

    Our favorite bean recipes

    If your only experience with bean-based meals is canned beans on toast, you’re in for a treat. Beans are one of the most versatile cooking ingredients in your pantry, and these recipes showcase how tasty they can be—don’t be surprised to find yourself coming back for second (or third) helpings!

    Roasted Tomatoes with Cannellini Beans 

    If you’re new to bean-based meals, this roasted tomatoes and cannellini beans recipe is a great place to start. Created by registered dietician Bridgette Blakey, this dish comes together in under 30 minutes and bursts with flavor, umami, and nutrient-dense goodness. 

    To make this recipe, cannellini beans (sometimes known as white kidney beans) are simmered in a savory sauce made from oven-roasted tomatoes, onions, garlic, coconut milk, and spices. Serving with toasted French bread or sourdough makes this meal with a complete protein and allows you to mop up every last bit of the delicious sauce.   

    Black Bean Burger

    Oddly enough, one of our favorite bean burger recipes comes from a website better known for its baking. Sally’s Baking Addiction said it all when they called this recipe The Best Black Bean Burger I’ve Ever Had—these burgers turn out so juicy, spicy, and filling, we think you’ll agree. 

    These bean burgers combine ingredients you’d expect to see in a bean burger recipe (black beans, onion, garlic, spices) with some you might not (feta cheese, eggs, and Worcestershire sauce). They take 30 minutes to make and freeze well for up to three months, making them perfect for meal prep.

    Note: This recipe is not vegan or vegetarian due to the inclusion of Worcestershire sauce and eggs. The recipe notes offer alternatives for those who wish to avoid these ingredients.  

    Three-Bean Salad

    Sometimes, you just don’t feel like cooking, especially during the dog days of summer when the last place you want to be is in front of a hot stove. This Easy Three-Bean Salad from Minimalist Baker takes just 10 minutes, uses one bowl, and keeps in the fridge for up to five days—perfection! Mix cannellini beans, red kidney beans, and chickpeas with chopped celery, red onion, and parsley before seasoning with olive oil, red wine vinegar, a touch of maple syrup, and spices. 

    Bottom line

    Beans really are a magical fruit—er, legume—but not for the reasons we’re all used to singing about. These powerful pulses are inexpensive, nutritious, healthy, and versatile. They can make you healthier, stronger, and less susceptible to cardiovascular disease and diabetes—all while tasting delicious. If you’re guilty of leaving bean-based meals to plant-based eaters (or not eating them enough as a vegan or vegetarian), it’s time to rekindle your love for beans. 

    Ready to learn more about health hacks, top tools, and all the latest construction news? Sign up for our free newsletter, or follow us on social media!

  • The basics of carpal tunnel syndrome for skilled trades workers

    The basics of carpal tunnel syndrome for skilled trades workers

    Carpal tunnel syndrome is a condition impacting the hands, wrists, and sometimes the forearms that results from compression of the median nerve and is often aggravated by repetitive use of the hands. Hand numbness, tingling, pain, and increased weakness are common symptoms that suggest carpal tunnel, but symptoms may not be constant. Luckily, natural treatments like chiropractic and dietary changes can help prevent the development of carpal tunnel or help to reduce symptoms. 

    Quick look

    • The most common cause of carpal tunnel is overuse of the hand and wrist, but other causes include cysts, osteoarthritis, trauma, or, in some cases, a small tumor.
    • Common symptoms of carpal tunnel include tingling, weakness, numbness, and pain in the hand, wrist, and forearm, especially at night.
    • Regular gripping of vibratory tools, repeated pinching, wrist-twisting, and unnatural lifts and holds can increase the risk of developing carpal tunnel syndrome.
    • Antiinflammatory drugs, chiropractic care, exercise, dietary changes, and certain supplements can improve symptoms of carpal tunnel.

    What is carpal tunnel syndrome?

    Carpal tunnel syndrome is a medical condition that causes numbness, pain, and tingling in the hand and forearm. The carpal tunnel itself is the space made by the natural arch of your wrist bones. The transverse carpal ligament is a thick, fibrous structure that creates the tunnel’s roof, limiting its ability to change size or shape—the ligament and your bones act as immovable walls. Carpal tunnel syndrome occurs when there’s increased tunnel pressure, and the median nerve becomes compressed.

    Carpal tunnel worsens over time in most patients and, if left untreated, can lead to significant or even permanent hand dysfunction, like loss of sensation in the fingers and weakness in the wrist and hand. 

    The risk of developing carpal tunnel syndrome increases for people in careers that frequently involve their hands. A 2002 study on the prevalence of carpal tunnel syndrome in apprentice construction workers found that 8.2% of general construction apprentices and 9.2% of sheet metal workers experienced carpal tunnel, suggesting a high prevalence in the industry.

    Since carpal tunnel tends to become worse over time, it’s essential to identify and treat it as early as possible. 

    What causes carpel tunnel?

    Carpal tunnel can develop for several reasons, but there are generally two routes or mechanisms it takes:

    • A decrease in the carpal tunnel size: Mechanical wrist and hand overuse is the most common cause, but osteoarthritis, trauma, and acromegaly (an excess of growth hormone) can also reduce the size of the carpal tunnel and lead to nerve compression.
    • A disease state that causes pressure in your carpal tunnel: Cysts, tumors, amyloids, or synovial hypertrophy from rheumatoid arthritis can all increase pressure on the carpal tunnel and cause the nerve to become trapped.

    Carpal tunnel syndrome and skilled trades workers

    Most jobs in the skilled trades require frequent use of hands and repetitive motions. As such, skilled trades workers, in particular, must pay extra attention to hand motions and repetitive actions on the job that could cause carpal tunnel. Everyday actions tradespeople do that could contribute include: 

    • Gripping vibratory tools
    • Repetitive wrist movements like hammering
    • Repetitive wrist twisting like manual screw driving
    • Repeated pinching, like holding a tool trigger
    • Any awkward repeated wrist movements, holds, or lifts

    Common symptoms of carpal tunnel syndrome

    In most cases, carpal tunnel symptoms come on gradually and are often hard to notice in the early stages. Here are some early warning signs to look out for: 

    • Occasional shooting or shock-like sensations that run from your thumb, index, middle, or ring fingers.
    • Pain, burning, tingling, or numbness noticeable during the day or wakes you at night; pay particular attention to these sensations if they occur in your thumb, index, middle, and ring finger.
    • Clumsiness or weakness in your hands.
    • Dropping things due to weakness or unawareness of where your hands are in space.
    • Pains or tingling sensations that radiate up your arm toward your shoulder.

    Patients find that their symptoms may come and go at first. These could be the early signs of carpal tunnel syndrome and may worsen over time. It’s also common that patients find their symptoms come on stronger during the evening and at night. 

    Dealing with carpal tunnel in construction

    Although it often worsens over time, being diagnosed with carpal tunnel doesn’t mean your career in the trades is over—it typically worsens only when left untreated. Here are some of the most popular options for reducing carpal tunnel symptoms and preventing it from occurring in the first place. 

    Medical treatments

    Depending on the cause of your carpal tunnel syndrome, your doctor may recommend a medical treatment. Prescription drug treatments could include Neurontin, Gabapentin, or Pyridoxine Hcl. They may also choose to inject the carpal tunnel with a corticosteroid medicine such as cortisone for direct pain relief and to reduce swelling. In severe cases, surgery may be recommended.

    Alternative treatments

    Alternative and holistic treatments have also shown promise for treating and preventing carpal tunnel syndrome. 

    1. Chiropractic

    Chiropractors focus on treating your spine, muscles, nervous system, and the bones, muscles, soft tissues, and joints you use daily. During a chiropractic appointment, a chiropractor will work on realigning and readjusting the wrist bones to adjust the carpal tunnel and reduce pressure on it and the median nerve. Some chiropractors have also tried dry needling, which can offer pain relief for some patients with carpal tunnel.

    2. Exercise

    Because repetitive movements often trigger carpal tunnel, patients can also exercise to strengthen the area and reduce tunnel suppression. Specific hand and wrist exercises, usually called “nerve gliding exercises,” can help improve your range of motion and let the pressure off the median nerve. 

    Some of the best exercises for carpal tunnel include:

    • Wrist rotations: Rotating the wrists side to side and up and down
    • Thumb and finger stretch: Stretching the fingers apart and gently pulling their thumb back 
    • Wrist stretch: Gently extending their wrist back and forth with their other hand 

    It’s important, however, not to overstretch to the point of pain or discomfort and cause more swelling and inflammation.

    3. Diet

    The foods you consume can either help or hinder symptoms of carpal tunnel. Foods that tend to cause inflammation—sugar, unhealthy fats, refined carbohydrates, alcohol, etc.—can trigger inflammation in the body’s tissues, ligaments, and joints. As such, following an anti-inflammatory diet can help reduce inflammatory markers and relieve pain and discomfort. Some of the best anti-inflammatory foods include:

    • Omega-3-rich foods like cold-water fatty fish (salmon, sardines, herring, anchovies), flax, and chia seeds. These foods provide the body with healthy, lubricating oils.
    • Colorful plant foods contain abundant nutrients, including magnesium and potassium, and can flush excess fluid from the carpal tunnel and reduce swelling. 
    • Dark leafy greens contain antioxidants that help reduce free radical damage and inflammation and support the healing of injured tissue.

    4. Supplements 

    Natural supplements are another alternative that can provide relief from carpal tunnel symptoms. Here are some to consider:

    • Ginko biloba: This natural herb improves circulation and reduces carpal tunnel pressure. It also helps with energy levels.
    • Bromelain: The enzyme found in pineapple cores has a natural inflammatory effect. It’s most effective when taken with supplements such as ginger and turmeric. 
    • Magnesium complex: Magnesium is an electrolyte that helps relax your blood vessels and reduce muscle tension. The more relaxed muscle tissue reduces the compression of nerves in the carpal tunnel. 
    • B vitamins: Vitamins B6 and B12 support the regeneration and healing of nerve tissue and help with nerve inflammation.

    Bottom line

    Carpal tunnel syndrome is prevalent in people in careers that constantly use their hands, such as in skilled trades. Pay attention to symptoms like tingling, weakness, and pain in your hand and wrist, even if symptoms aren’t persistent. If you are diagnosed, talk to your doctor about medical treatments or explore alternative remedies like exercises, diet changes, and supplements. 

    Work on the job site is physically demanding and straining. But if you’re mindful of your repetitive movements and think about carpal tunnel prevention, you’re better set up for the future. 

    Like this and want more? Subscribe to our weekly newsletter for more on health and wellness for people in the AEC space.

  • Acupressure points for common ailments in physically demanding construction jobs

    Acupressure points for common ailments in physically demanding construction jobs

    Acupressure is a traditional, non-invasive technique used for centuries to relieve common ailments by applying focused pressure to specific points on the body. It aims to balance energy, or “Qi,” across pathways known as meridians to help ease discomforts like headaches, nausea, and anxiety. For instance, applying pressure to the inner wrist crease just below the pinky finger reduces anxiety and emotional stress, while pressure on the L14 between the thumb and forefinger can help relieve pain caused by headaches or toothaches.

    Quick look

    • Acupressure is an ancient practice that targets specific points on the body to relieve pain, reduce stress, and promote relaxation without medication.
    • Meridian lines are energy pathways in the body associated with different organs. Acupressure aims to balance energy flow along these lines to improve overall well-being.
    • By activating targeted points, this technique can help manage chronic pain, reduce anxiety, improve digestion, and boost sleep quality.
    • Points like LI4 (large intestine 4), P6 (pericardium 6), and HT7 (heart 7) are commonly used for relief from headaches, nausea, and stress. 
    • Acupressure can be practiced almost anywhere, making it convenient for people with physically demanding jobs who seek natural relief from discomfort.

    What is acupressure?

    Acupressure, an ancient practice from traditional Chinese medicine, involves applying precise pressure to specific points, or “acupoints,” located along energy pathways called meridians. Practitioners believe these meridians channel “Qi,” or vital energy, throughout the body. When Qi becomes blocked or stagnant, it can lead to discomfort or health issues. By targeting these acupoints, acupressure seeks to release the Qi, promoting a balanced energy flow and overall health and vitality. 

    This technique is thought to provide natural relief from various ailments, from muscle pain to stress, while supporting the body’s natural healing response and enhancing relaxation. Regular acupressure practice may offer benefits like reduced anxiety, improved sleep quality, and overall well-being, making it a versatile method for maintaining physical and mental health.

    Benefits of acupressure

    Acupressure’s gentle approach offers relief without medication. Regularly using acupressure can help manage pain, reduce anxiety, and even improve digestion, making it great for quick relief without side effects. This technique is versatile and popular for treating a range of issues. Some of the benefits include:

    • Reduce chronic and acute pain
    • Lower stress and anxiety levels
    • Improve digestion and reduce nausea
    • Enhance sleep quality and relaxation
    • Boost circulation and promote healing
    • Relieve headaches and migraines

    The basics of meridian points

    The concept of meridian lines is central to traditional Chinese Medicine. These lines represent energy channels in the body, each associated with specific organs and functions. By working with these lines, acupressure practitioners aim to balance energy flow, or “Qi,” which can become “stagnant” or blocked, resulting in discomfort or illness. The 12 common meridian lines include the heart, lung, liver, stomach, large intestine, small intestine, bladder, gallbladder, spleen, pericardium, kidney, and triple-warmer meridians, each associated with particular points to help alleviate symptoms in those areas.

    Applying pressure to meridian points can relieve physical symptoms by reducing stagnation in Qi. For example, the stomach meridian line, which runs from the face down the body, includes points known for reducing nausea and aiding digestion. By understanding the purpose of each meridian, acupressure users can target points that help address specific health issues.

    Acupressure points for common ailments

    Pain

    Large Intestine 4 (LI4)

    Location: The LI4 point is found between the thumb and index finger.  

    Applying pressure to LI4 is believed to relieve pain throughout the body, especially headaches and toothaches. This point is also thought to promote relaxation, making it useful in calming pain responses. Many find it helpful for tension-related pain as well. LI4 is known to improve circulation and release muscular tightness, which can further alleviate symptoms of physical or mental stress and fatigue.

    Headache

    Third Eye, Governing Vessel (GV24.5)

    Location: Found between the eyebrows, in the area known as the “third eye.”  

    Massaging this point relieves tension and headache pain, particularly when the discomfort is linked to sinus pressure or eye strain. The GV24.5 point also helps ease anxiety, enhancing calmness and mental clarity, making it a versatile choice for those seeking relief from daily stress. Gentle pressure here may help reduce eye fatigue and improve focus, which can be especially beneficial for those who spend long hours working at a screen. It’s often used as a quick way to refresh the mind and alleviate pressure-related discomfort.

    Nausea

    Pericardium 6 (P6)

    Location: Located about three finger widths down from the wrist crease on the inner forearm.  

    Applying pressure to P6 alleviates nausea, motion sickness, and upset stomachs. P6 is often recommended for nausea related to pregnancy and post-surgery, as it helps restore a sense of calm in the stomach and reduce queasiness. Stimulating this point is also believed to reduce anxiety associated with stomach discomfort. Many find it helpful in relieving mild dizziness and encouraging a steadier feeling overall, which can be especially helpful during travel or when experiencing general queasiness.

    Anxiety

    Heart 7 (HT7)

    Location: Located on the inner wrist crease, just below the pinky finger.  

    Heart 7, known as the “Spirit Gate,” is often massaged to reduce anxiety and emotional stress. Pressure on HT7 is thought to create a calming effect, which can help ease symptoms of insomnia and tension. Activating this point is also believed to aid in regulating emotional responses and supporting mental clarity. Regularly applying pressure to HT7 may help improve mood stability, making it a go-to point for moments of heightened stress or worry.

    Sleep

    Kidney 1 (KD1)

    Location: Found on the sole of the foot, about one-third of the way down from the toes.  

    KD1 is used to promote restful sleep and grounding. This point is often pressed before bed, as it is thought to calm the mind and encourage a deeper sleep, especially if anxiety or restlessness affects your ability to fall asleep. Activating KD1 can help balance energy and relieve mental fatigue, allowing for a more peaceful transition into sleep. Practitioners suggest that pressing this point regularly may even improve overall sleep quality by easing tension held in the body.

    Congestion and sinus issues

    Large Intestine 20 (LI20)

    Location: Located on the sides of the nostrils, at the base of the nose.  

    LI20 is known to help relieve nasal congestion and sinus pressure. Applying pressure here can open up nasal passages and reduce inflammation, making breathing easier. This point is particularly helpful during allergy season or when dealing with a cold, as it can ease sinus pain and pressure. Massaging LI20 gently may also reduce sneezing and irritation, offering relief from respiratory discomfort.

    Fatigue  

    Spleen 6 (SP6)  

    Location: Found about three finger widths above the inner ankle bone along the lower calf.  

    Applying pressure to SP6 is believed to help boost energy and combat fatigue. This point enhances overall vitality and may help those feeling sluggish or mentally drained, providing a refreshing lift. Regularly activating SP6 may also improve circulation and balance hormone levels, both of which can further elevate energy. Many find it beneficial for building stamina, making it a popular point for those seeking a natural boost in physical and mental resilience.

    Indigestion  

    Stomach 36 (ST36) 

    Location: Situated about four finger widths below the kneecap, on the outer edge of the shin bone.  

    ST36 is often used to aid digestion, ease stomach discomfort, and promote overall digestive health. Massaging at this point can help with bloating, stomach aches, and general digestive support. In addition to easing digestive issues, activating ST36 is believed to support immunity and enhance energy levels. Many practitioners use it to promote overall wellness, especially after meals or during periods of digestive imbalance.

    Menstrual cramps  

    Spleen 8 (SP8)  

    Location: Located about three to four finger widths above the inner ankle along the shin.  

    SP8 is thought to help relieve menstrual cramps and discomfort. The “Earth Pivot” point is commonly used to reduce pain and promote relaxation during menstruation. Many women find that applying pressure to this point eases cramping and supports a more balanced mood. Regularly using SP8 can also enhance circulation and reduce bloating during a menstrual cycle.

    Allergies  

    Bladder 2 (BL2) 

    Location: Found at the inner ends of the eyebrows, just above the bridge of the nose.  

    BL2 helps relieve allergy-related symptoms like itchy eyes and sinus pressure. Applying gentle pressure can ease congestion, alleviate eye strain, and reduce discomfort associated with seasonal allergies. This point is especially effective in soothing puffy or irritated eyes, often symptoms of allergy flare-ups. Massaging BL2 can also relieve tension headaches that come with sinus congestion, making it a versatile point for respiratory and allergy-related discomfort.

    Bottom line

    Acupressure offers a noninvasive, accessible way to address common ailments like pain, anxiety, and digestive issues—especially in jobs where certain medications are not permitted. By learning some of the primary points, you can incorporate this technique into your wellness routine and naturally boost your overall health and vitality.

    To learn more about wellness and holistic health in the building industry, subscribe to our Under the Hard Hat newsletter.

  • The must-know benefits of zinc for skilled trades workers

    The must-know benefits of zinc for skilled trades workers

    When you’re working long hours on-site, your body takes a beating—and keeping it healthy requires addressing common nutrient deficiencies. While zinc might not always get the spotlight, it plays a big role in maintaining overall health. From supporting your immune system to helping your skin heal, this mineral is involved in countless processes your body relies on every day. The problem? Most people don’t get enough of it. Sources like oysters, red meat, and beans are a great way to bulk up your zinc intake.

    Quick look

    • 15% of adults are zinc deficient, leading to slower recovery, lower energy, and weaker immune systems.
    • Zinc is critical for immune support, wound healing, and reducing inflammation, making it a must-have nutrient for anyone with an active lifestyle.
    • Oysters, red meat, poultry, beans, and dairy are top food sources of zinc, while supplements like zinc picolinate and citrate are great for filling in gaps.
    • To supplement effectively, choose third-party-tested supplements free from unnecessary additives and provide the recommended daily allowance (11 mg for men, 8 mg for women).

    What is zinc and why is it important?

    Zinc is a trace mineral that is only required in small amounts for optimal function—but that small amount goes a long way. It’s involved in over 300 enzymatic reactions, helping with everything from immune function and wound healing to DNA synthesis and cell division. Despite its importance, zinc deficiency is surprisingly common. Studies show that roughly 15% of adults in the U.S. don’t get enough zinc through their diet. This number could be even higher globally, especially in regions with limited access to zinc-rich foods. One reason for this widespread gap is that our bodies can’t store zinc, so we must consume it regularly through food or supplements. 

    Why we need zinc

    For trade workers in physically demanding jobs, zinc becomes even more critical. It helps you recover faster, fight off illnesses, and keep your energy levels in check. Here is a breakdown of the many ways this mineral works to keep you at your best.

    Immune support

    Zinc plays a major role in keeping your immune system in top shape. While it serves many functions, the main one includes keeping the thymus and bone marrow functioning normally, which are responsible for generating immune cells. By keeping these healthy, the body can create and activate immune cells that fight off infections and illnesses. Studies show that zinc can shorten the duration of colds by up to 33% and may reduce the severity of respiratory infections. For construction workers exposed to dust, weather changes, and long hours, a strong immune system can be a game changer in getting back to work.

    Men’s health

    Zinc is especially important for men’s health. It supports testosterone production, which affects everything from muscle growth to energy levels. It also plays a role in fertility by improving sperm quality and motility. Maintaining healthy zinc levels can also help with prostate health, making it a must-have nutrient for men of all ages.

    Wound healing

    Cuts, scrapes, and bruises are part of the job, but zinc can help you bounce back faster. This mineral is crucial for tissue repair and helps speed the healing process by supporting collagen production and reducing inflammation. If you’re constantly dealing with minor injuries, zinc can give your body the boost it needs to recover quickly.

    Skin health

    Zinc is often called the “skin mineral” for a reason. It regulates oil production and helps prevent inflammation, making it effective for conditions like acne and eczema. For construction workers exposed to harsh weather and environmental irritants, zinc helps keep your skin healthy and resilient.

    Regulates inflammation

    Zinc is key in regulating inflammation and reducing your risk of chronic conditions like arthritis and heart disease. Its anti-inflammatory and antioxidant properties protect your body from long-term damage, which is especially important for those with physically demanding jobs.

    Energy production

    Feeling drained by midday? Zinc plays a role in energy metabolism, helping your body break down nutrients like carbs, fats, and proteins into usable fuel. It also helps to keep your enzymes and mitochondria functioning properly, which are directly involved with energy production. Healthy zinc levels will keep you going strong even on your busiest days.

    Muscle repair and growth

    Your muscles take a hit daily on the job, and zinc helps repair and rebuild them. It supports protein synthesis, which is essential for muscle recovery and growth. For anyone lifting heavy loads—on or off the clock—zinc can help your body handle the strain.

    Bone health

    Construction workers need to maintain strong bones, and zinc helps with that, too. It works alongside calcium and vitamin D to build and maintain bone density, reducing the risk of fractures and long-term joint problems. Because bone density tends to decrease with age, ensuring optimal zinc levels helps to protect against long-term health complications.

    Where to find zinc

    Knowing where to get zinc is the first step to making it a regular part of your routine. Whether you prefer to get your nutrients through food or need the extra support of a supplement, there are plenty of options to help you meet your needs. Here are some of the best sources of zinc and how to choose the right supplement if you’re falling short.

    Food sources

    Incorporating zinc-rich foods into your diet is a natural way to meet your daily requirements. Here are some of the best natural sources:

    • Oysters: They are among the richest sources of zinc, with a 3-ounce serving providing 32 mg. This exceeds the total recommended intake of 11 mg for men and 8 mg for women, so oysters should be consumed in moderation.
    • Red meat and poultry: Beef, lamb, and chicken are excellent sources of zinc. For example, three ounces of cooked lean ground beef offers about 5.4 mg of zinc.
    • Shellfish: Crab and lobster are good options; a 3-ounce serving of cooked crab contains approximately 6.5 mg of zinc.
    • Legumes: Chickpeas, lentils, and beans provide zinc, although in less bioavailable forms due to phytates that can inhibit absorption. For instance, a cup of cooked lentils has about 2.5 mg of zinc.
    • Nuts and seeds: Pumpkin seeds and cashews are notable sources; one ounce of pumpkin seeds contains around 2.2 mg of zinc.
    • Dairy products: Milk and cheese contribute to zinc intake; an ounce of cheddar cheese offers about 0.9 mg.
    • Whole grains: Foods like quinoa, oats, and whole wheat bread contain zinc, but like legumes, phytates can reduce absorption.

    Quality supplements

    Supplements can be a practical solution if you cannot meet your zinc needs through diet alone. Here are some commonly available forms:

    1. Zinc gluconate: One of the most common over-the-counter forms, often used in cold remedies like lozenges.
    2. Zinc citrate: This form is well-absorbed and has a more appealing taste, making it a good option for supplementation.
    3. Zinc picolinate: Some studies suggest this form may be better absorbed than others, potentially making it more effective for increasing zinc levels.
    4. Zinc acetate: Often used to reduce the duration of the common cold.

    When choosing a zinc supplement, ensuring you’re getting a product that’s effective, safe, and worth your investment is important. Not all supplements are created equal, and picking the right one makes a big difference in how your body absorbs and uses the mineral. Factors like bioavailability, dosage, and quality impact how well the supplement works for you. To help you navigate your options, here’s what to look for when selecting a zinc supplement:

    • Bioavailability: Choose forms your body can easily absorb, such as zinc picolinate or citrate. These forms are more effective at raising zinc levels than others.
    • Dosage: To avoid side effects, follow the recommended dietary allowance (RDA). Adult men should aim for 11 mg daily, while adult women need 8 mg.
    • Quality assurance: Look for supplements that have been third-party tested for purity and potency. This ensures the product contains what it claims and is free of contaminants.
    • Additives: Avoid supplements with unnecessary fillers, artificial colors, or preservatives. A cleaner product is always better for your health.

    Tips for supplementing with zinc

    Adding a zinc supplement to your routine can boost your health, but it’s essential to do it right. Here are some practical tips to help you get the most out of your zinc supplementation:

    1. Take with food

    Taking zinc on an empty stomach can sometimes cause nausea. To avoid this, it is best to take your zinc supplement with a meal or snack. This not only reduces the chance of stomach upset but also enhances absorption.

    2. Timing with other nutrients

    Zinc can interfere with the absorption of certain minerals, particularly iron and copper. To minimize this interaction:

    • Separate intake: If you’re taking iron or copper supplements, consider taking them at a different time of day than your zinc supplement. This spacing helps ensure that all minerals are adequately absorbed.
    • Balanced diet: Consuming a well-rounded diet that includes a variety of nutrients can help maintain proper mineral balance and reduce the risk of deficiencies.

    3. Avoid excessive doses

    While zinc is essential, more isn’t always better. High doses of zinc can lead to adverse effects, including nausea, headaches, and interference with absorbing other vital minerals. Stick to the recommended dietary allowances unless advised otherwise by a healthcare professional.

    4. Consult a healthcare provider

    Before starting any new supplement regimen, it’s wise to consult with a healthcare provider. Getting tested to see whether or not you are low on zinc is the first step to knowing whether or not you should be taking it. Healthcare providers will give you personalized advice based on your health status and nutritional needs, ensuring appropriate zinc supplementation.

    Bottom line

    Zinc is a powerhouse mineral that supports your immune system, skin health, and energy levels—all while helping your body recover and perform at its best. Whether you’re getting it from food or supplements, making zinc a regular part of your routine is an easy step toward better health. Remember to choose quality sources, time it right with other nutrients, and always follow recommended guidelines to avoid overdoing it.

    Want to learn more about how the right supplements can keep you healthy and energized? Subscribe to our newsletter and follow us on social media for the latest insights on nutrition, health tips, and expert advice to keep you performing at your peak every day.

  • The positive side of stress: Understanding eustress for trade workers

    The positive side of stress: Understanding eustress for trade workers

    Stress gets a bad rap, but not all stress is harmful. While chronic stress is often linked to health issues, eustress—also known as positive stress—can act as a driving force, helping you grow, learn, and thrive. From navigating life’s challenges to enhancing your mental and physical health on the job site, eustress is the kind of stress you might want more of.

    Quick look

    • Eustress, or positive stress, motivates growth, enhances focus, and improves performance while feeling manageable and within your control.
    • Unlike distress, which overwhelms and leads to exhaustion, eustress arises from challenges like starting a new job, learning a skill, or training for a goal.
    • Positive stress can turn negative if it lasts too long, exceeds your resources, or involves unrealistic demands, making rest and boundaries essential.
    • You can transform distress into eustress by reframing challenges, focusing on your strengths, breaking tasks into steps, and celebrating small wins.

    What is eustress?

    Eustress is a beneficial form of stress that inspires and motivates individuals to overcome challenges. It is typically short-term and feels within our control. It encourages us to focus our energy and enhances our performance. This kind of stress often leads to personal growth and satisfaction.

    Eustress vs distress: What’s the difference?

    Stress exists on a spectrum, ranging from positive to negative experiences. Eustress represents the positive end, where challenges feel manageable and motivating. Distress, on the other hand, occurs when stressors overwhelm your ability to cope, leading to anxiety and exhaustion. To give you a better idea, here are some examples of eustress:

    • Starting a new hobby
    • Making travel plans to a new destination
    • Participating in a sports competition
    • Getting married
    • Starting a new job
    • Working towards a fitness goal
    • Learning a new skill
    • Going on a challenging hike
    • Trying something you’ve never done before
    • Riding a roller coaster

    On the other hand, here are some examples of distress:

    • Experiencing job insecurity
    • Undergoing a serious illness
    • Facing relationship conflicts
    • Financial insecurity
    • Losing a loved one

    If you perceive the stress as manageable and enjoyable, chances are it’s a form of eustress. However, it’s important to understand individual differences when it comes to stress. Not everyone will perceive a stressor the same way. While riding a roller coaster is likely fun for most people, some may feel like it’s a life-threatening event due to fear. In this case, the stress turns from good to bad.

    This is where listening to your body becomes important to managing your stress. How do you feel under certain circumstances? Do you feel anxiety that feels overwhelming, or are you excited? Do you feel overwhelmed or challenged? Knowing the difference will help you navigate your stressors with intention and give you more control over how you feel.

    Health benefits of good stress

    Stress isn’t always bad for your health. Sometimes, it’s that little push you need to stay motivated, focused, and on track. Beyond motivation, stress also has some surprising benefits for your health.

    • Cognitive improvement: Eustress sharpens the brain’s ability to focus and enhances memory. When faced with a positive challenge, the brain produces small, manageable stress hormones like cortisol, improving problem-solving abilities and attention.
    • Building resilience: Facing and overcoming manageable challenges strengthens one’s ability to handle future stress. Eustress helps one develop coping mechanisms, making one more adaptable to adversity.
    • Boosting immunity: Short bursts of eustress have been shown to enhance your immune response. The key is that it has to be short and not chronic; otherwise, it often tips the scale and becomes bad for your health.
    • Emotional well-being: The excitement and sense of accomplishment from eustress improves your mood and outlook on life.
    • Physical health improvement: Stress from activities like exercise supports better heart health and increased longevity.

    How good stress can become bad stress

    Eustress can be a great motivator, but even positive stress has limits. When a situation’s demands start to feel overwhelming or unmanageable, eustress can quickly shift into distress. It’s like pushing your car’s engine too hard—what starts as a smooth ride can turn into burnout if you don’t know when to ease up.

    For example, taking on a challenging project at work can be exciting and rewarding, but if deadlines pile up or support is lacking, the same project can become a source of frustration and anxiety. Similarly, training for a big race might be energizing at first, but it can lead to physical exhaustion or even injury without proper rest and recovery.

    This shift from good to bad stress often happens when:

    • Stress lasts too long without breaks or recovery
    • Stress exceeds your resources, like time, energy, or support
    • You set unrealistic expectations or goals

    It’s important to recognize your limits and set boundaries to prevent eustress from turning into bad stress. Regular self-check-ins, prioritizing rest, and asking for help when needed can keep stress healthy and motivating.

    How bad stress can become good stress

    Not all bad stress has to stay negative. With the right mindset and strategies, you can turn distress into eustress—transforming overwhelming challenges into opportunities for growth and achievement. The key lies in how you approach the situation.

    Here are some practical ways to shift bad stress into something more beneficial:

    • Reframe your thinking: Instead of focusing on the problem, try seeing it as a challenge you can tackle. For example, a tight deadline at work might feel stressful, but it’s also a chance to prove your capabilities.
    • Focus on what you have: Remind yourself of the tools, skills, and support systems you already have to face the challenge. This can shift your perspective from feeling powerless to feeling empowered and prepared.
    • Break it into steps: Big tasks often feel overwhelming, but breaking them down into smaller, achievable goals makes them manageable and motivating.
    • Celebrate progress: Acknowledge the small wins along the way. Recognizing your efforts can motivate you and turn stress into a positive force.
    • Build recovery time: Balancing effort with rest ensures that even demanding situations stay within your capacity to handle.

    Implementing these steps can turn a stressful situation into a manageable one. It all starts with making it feel like you have some level of control, which begins with your mindset. Rather than falling victim to your circumstances, understanding that you always have a level of choice will empower you to tackle difficult moments and transform them into powerful opportunities for personal growth.

    Bottom line

    Stress doesn’t always have to be the enemy. Eustress, or positive stress, has the potential to improve your life by sharpening your focus, boosting resilience, and even strengthening your body. By recognizing the difference between good and bad stress, you can learn to embrace challenges that help you grow while managing the pressures that feel overwhelming.

    If you’re ready to learn more strategies to harness the power of positive stress and gain control over your health, subscribe to our newsletter and follow us on social media. You’ll get actionable health tips, science-backed insights, and inspiration on demand.

  • Fall protection measures to reduce roofing injuries

    Fall protection measures to reduce roofing injuries

    Roofers face some of the most dangerous jobs across the construction industry. Injury and fatality statistics continue to climb, making OSHA violations common across many job sites. It’s an employer’s responsibility to establish a stronger safety culture, and identifying hazards, secure ladder usage, roof inspections, and fall protection plans also make a world of difference. 

    An overview of falls

    The construction industry is one of the most dangerous, and the roofing sector, in particular, has one of the highest rates of injury and fatality. According to roofingcontractor.com, roofing is one of the three deadliest of all civilian occupations, with the fatality total climbing to 124 in 2022. Of these 124 deaths, 80.6% were due to a fall, trip, or slip.

    While there is no singular reason why falls in construction happen or how to prevent them entirely, a few common causes continuously repeat themselves. Lack of experience, improper equipment, and failure to complete a safety inspection are common factors that lead to accidents. OSHA reports that failure to use fall protection equipment properly is one of the most common citations year after year.

    Some workers will naturally be more risk-averse, but by fostering a culture with more stringent safety protocols, we can prevent injuries and fatalities. 

    The role of employers

    Workers are responsible for following safety protocols and protecting themselves, but these protocols trickle down, ultimately, from the companies themselves. The employers have a responsibility to: 

    • Institute a housekeeping program to lessen the risk of falls, slips, and trips
    • Routinely identify and control fall hazards on site
    • Installing fall protection measures like proper guard rails
    • Provide the correct PPE to roofers working at heights

    Employers are also responsible for eliminating language barriers on site and ensuring every employee receives the same accessible, thorough training. Signage, training, and a written fall protection plan must be provided in a language employees understand. 

    6 ways to prevent roofing falls

    1. Identify hazards 

    Before any roofing work can begin, employers should conduct a formal assessment to identify fall hazards workers may face. This includes climbing on ladders, working on rooftops, and standing on scaffolding.

    Once hazards have been identified, the risk assessment will determine the severity of each risk. When working on rooftops, the evaluation must include access hatches and skylights, which pose additional risks and require separate safety measures. Small platforms, such as balconies and uneven elevations, will also need their own types of equipment and protection. 

    2. Safety training

    Safely executed work starts with thorough safety training. Everyone can prevent falls, slips, and trips, not just while working at heights. Knowing how to examine, install, and troubleshoot fall arrest PPE and its misuse is crucial for preventing injury. 

    The roofers’ fall-protection training program should be reviewed and modified regularly to ensure it’s current with the latest technology being used on site. It should reflect new, modern hazards that workers will likely face and incorporate real demonstrations and active teaching of the equipment used. 

    Even if PPE in the work environment remains the same, holding regular refreshers for employees will help everyone keep safety top of mind, and remember what they need to do to prevent injuries at work. 

    3. Secure ladder use

    Installing a ladder might be a part of the workday that roofers do quickly and haphazardly, as it’s routine. However, ensuring proper laddy safety is crucial for preventing workplace injuries. 

    Begin by conducting a risk assessment before using the ladder. Assess the condition of the ladder, noting any damage or defects. Then, confirm the ladder is a suitable height for the job. Always place the ladder on an even surface to maximize stability. 

    Before climbing, inspect the rungs and side rails for debris or slippery surfaces. To prevent shifting, the ladder must also be secured and tied off at the top and bottom. Always ensure three points of contact while ascending the ladder, whether two hands and one foot or two feet and one hand. Also, avoid twisting or overarching movements. 

    The ladder must always extend 3 feet above the access point to ensure a safe transition onto the roof. Workers can use ladder stabilizers to further prevent shifts or sliding.

    4. Fall protection plan

    Workers need safety harnesses as part of a proper fall protection plan when working on roofs. This is essential for preventing fall mistakes and minimizing the risk of serious injury or fatality.

    Fall protection plans may vary depending on the role but should generally contain the following:

    • Hazard inspection and identification
    • Applicable fall protection mechanisms
    • Emergency procedures
    • Compliance documentation
    • Equipment inspection protocols
    • Guard rail installation guides
    • Inspection notes

    5. Roof inspections

    Before workers commence work, the roof should be inspected regularly to identify potential hazards or damage. A proper roof inspection ensures safety compliance and is crucial to maintaining an overall safe environment. An appropriate inspection of the roof should involve the following: 

    • A routine check by qualified personnel to thoroughly assess the condition of the roof and address any issues
    • Keeping thorough records of previous inspections and repairs to track the condition of the roof over time
    • Utilizing proper and current technology like infrared imaging and drones to detect damages or vulnerabilities in the work area

    By implementing these measures, companies can lessen risks of injury or fatality before they happen. 

    6. Guard rail use

    Often an afterthought on roofing sites, installing guardrails is essential for preventing falls and injuries on the job site. Guardrails create an effective physical barrier that prevents workers from accidentally stepping off the edge. Safety nets and personal fall arrest systems are great alternative solutions, but they may not offer the same level of continuous protection. 

    Guardrails provide a constant visible barrier that helps improve safety, especially while working near the roof’s edge. They’re also easy to install and require minimal maintenance. When installed in place, they provide a reliable method of fall protection without the need for significant adjustments or extensive training. 

    Guard rails are also cost-effective. While safety is most improved when multiple fall protection precautions are in place, guard rails are a simple, accessible bare minimum that most sites could implement immediately. 

    Bottom line

    Roofing falls are preventable, and proper fall prevention starts with the employer and the roofer fostering a safer environment. By identifying hazards, implementing a thorough fall protection plan, and conducting proper safety training, your crew will be well on its way to improving injury and fatality statistics. 

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