Emotional Freedom Technique (EFT), or tapping, is a unique mind-body practice designed to ease physical and mental stress. It’s especially useful for workers in architecture, engineering, and construction (AEC), who frequently face psychological and physical strain. Many workers turn to EFT to relieve anxiety, manage physical pain, and reduce symptoms from chronic health issues. Best of all, it’s completely free (and easy) to do!
Quick look
EFT works by tapping on specific points on the body to release tension and calm the nervous system.
Tapping on acupressure points releases stored energy, signaling the brain to reduce cortisol and neutralize emotional intensity.
EFT includes five easy steps—identifying an issue, rating intensity, tapping through points, and re-assessing—to help you address physical and emotional problems on the go.
EFT tapping focuses on nine key acupressure points, each associated with different benefits, such as reducing feelings of insecurity and releasing shame.
Studies show EFT can reduce cortisol levels by up to 24% and lower anxiety intensity by 60% in a single session, providing measurable stress relief.
Tap your way to mind-body balance
The Emotional Freedom Technique (EFT), often known as tapping, blends psychological focus with the ancient practice of acupressure. The idea is simple: tapping on specific points on the body while focusing on a particular issue can release emotional blockages and restore balance in the body’s energy system.
This practice, rooted in Eastern medicine and modern psychology, encourages the body to let go of stress, anxiety, and physical discomfort. People use EFT not only as a tool for emotional support but also as a way to feel more in control of their mental and physical well-being.
What happens when we tap?
The body is thought to hold tension in certain areas depending on how we feel about a stressful situation. When you tap on a specific acupressure point while focusing on a troubling thought or feeling, the energy stored in that point is released and calms the body’s nervous system. It acts like a signal that tells the brain to reduce the production of stress hormones like cortisol. This response helps neutralize the emotional intensity connected to negative memories or stressors, creating a sense of relief and calm.
5 steps to tap into the Emotional Freedom Technique
EFT is a simple, five-step process that you can practice almost anywhere. By following these steps, you can begin to tap into the mind-body connection and work through emotional or physical issues.
1. Identify the issue
Start by focusing on a specific problem you want to address: a feeling, physical pain, or stress about an upcoming event. The more precise you are, the more effective the process will be. You want to ensure you only focus on one issue at a time to maintain clarity and effectiveness throughout the tapping process.
2. Test the intensity
Rate the intensity of your issue on a scale from 0 to 10, with 10 being the most intense. This step helps you track your progress as you move through the process.
3. Setup
Create a simple setup statement that acknowledges the problem while affirming self-acceptance. For example, “Even though I feel [issue], I deeply and completely accept myself.” Repeat this statement while gently tapping the side of your hand, also known as the karate chop point.
4. Tapping sequence
Continue the tapping sequence by lightly tapping each of the main points while focusing on the issue and feeling the associated emotions. Tap about 5–7 times before moving to the next point.
5. Re-test the intensity
After completing the sequence, take a deep breath and rate the intensity of your issue again. If the intensity hasn’t dropped, repeat the process until you notice a decrease.
EFT tapping points
EFT tapping focuses on nine acupressure points, each associated with different benefits. By gently tapping on these areas while concentrating on a specific issue, you can help the body release tension and restore emotional balance. Here are the main tapping points and what they support:
Karate chop point: Located on the side of your hand, this point sets the stage for tapping by helping to establish focus and intention. It also promotes moving forward, letting go, and becoming happy in the present moment.
Top of the head: Tapping here may promote calm and unity across the body and mind.
Eyebrow: This point, found at the start of your eyebrow, is often used to relieve feelings of stress and anxiety.
Side of the eye: Located at the outer edge of the eye, tapping here can help release resentment and anger and promote clarity and compassion.
Under the eye: Tapping on the cheekbone below the eye is thought to ease worry, release fear and anxiety, and reduce tension.
Under the nose: This point, found between the nose and upper lip, is commonly used to release shame or guilt.
Chin: Located just below the lower lip, tapping here can address insecurity and promote confidence and self-acceptance.
Collarbone: This point, situated an inch below the collarbone, is associated with releasing stress and grounding energy.
Underarm: About four inches below the armpit, this point can help release guilt and worry and boost confidence.
These points form the foundation of EFT, allowing for a holistic approach to managing emotional and physical discomfort. Moving through each one supports a full-body reset that encourages calm and clarity.
Benefits of tapping
EFT tapping offers a range of benefits for emotional and physical well-being. While EFT has been around since the 1980s, it wasn’t until a landmark 2012 study that the benefits were fully acknowledged. The study showed that participants who underwent a one-hour EFT session experienced a 24% reduction in cortisol levels, notably higher than the 14% reduction in those receiving traditional talk therapy or no treatment. It also showed a significant decrease in symptoms of anxiety and depression.
Later studies have shown how this process works. The tapping helps engage the amygdala—the brain’s emotional processing center—helping to inhibit or promote the release of hormones that act on our body and promote relaxation. In this way, EFT supports the mind-body connection, allowing people to approach stressful situations or painful memories with a more clear and calm state of mind.
Beyond the studies, EFT has shown promise in alleviating several other health problems and conditions, such as:
Relief from chronic pain
Improved stress management
Enhanced sleep quality
Decreased PTSD symptoms
Increased happiness
Decrease in phobia symptoms
Bottom line
EFT tapping offers a practical, research-backed approach to managing stress, anxiety, and even physical pain. It’s a great alternative health practice for workers in trades struggling to deal with their physical injuries and mental health challenges. With just five simple steps and an accessible technique, EFT allows anyone to actively engage in emotional and physical wellness. While it may not replace traditional therapy for everyone, EFT has proven it can be a powerful addition to a self-care toolkit, helping workers feel more balanced and in control.
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Not all chocolate is created equal, and the right kind can actually be good for you. Dark chocolate, made with a higher percentage of cocoa, is packed with nutrients that can surprisingly boost heart, brain, and gut health. This treat deserves a spot in your wellness routine, from supporting heart health to improving brain function.
Quick look
Dark chocolate containing 70% cocoa or more is rich in flavonoids, magnesium, and antioxidants, which support heart, brain, and gut health.
High-quality dark chocolate can lower blood pressure, improve circulation, and reduce LDL cholesterol, enhancing cardiovascular health.
Research shows that when consumed in moderation,dark chocolate may improve insulin sensitivity and lower the risk of type 2 diabetes.
For maximum health benefits, opt for dark chocolate with minimal added sugar, 70% or higher cocoa content, and simple ingredients.
What makes dark chocolate…dark?
Dark chocolate is the grown-up sibling of your favorite childhood candy bar—more decadent, less sweet, and packed with cocoa goodness. But what sets it apart? Actual dark chocolate starts at 70% cocoa or more, with minimal sugar and no milk solids. That’s where the magic happens. And just because it says “dark” on the label doesn’t mean it’s healthy—chocolate with only 55% cocoa might still be loaded with sugar and missing the good stuff.
So, what makes dark chocolate a superfood superstar? It’s all about the powerhouse nutrients and compounds hiding in those cocoa solids:
Flavonoids: Think of these plant-based antioxidants as little helpers for your heart and overall health. Specifically, flavonols (a flavonoid) improve blood flow, fight inflammation, and give dark chocolate its health-boosting reputation. The higher the cocoa content, the more flavonoids you’re getting.
Magnesium: Dark chocolate is a surprisingly good source of magnesium, a mineral that keeps your muscles working, your heart healthy, and your bones strong. One bar of 70-85% dark chocolate can pack a hefty dose of this essential nutrient.
Theobromine: This natural compound, a cousin of caffeine, gives you a gentle pick-me-up. It’s great for focus and mood without the jitters.
Iron and zinc: These two minerals are like a dynamic duo for energy and immunity. Dark chocolate gives you a tasty way to fuel up and stay strong.
When it comes to dark chocolate, the higher the cocoa percentage, the better the benefits. It’s the treat that loves you back—just make sure you choose wisely.
Eating dark chocolate has health benefits
Diabetes
Dark chocolate isn’t just a delicious treat; it might help keep your blood sugar in check. Studies suggest that the flavonoids in dark chocolate can improve how your body handles insulin, reducing the risk of developing type 2 diabetes by up to 21%.
It gets better: The polyphenols in cocoa have been shown to improve glucose metabolism and fight oxidative stress, a significant factor in insulin resistance. So, enjoying a bit of dark chocolate helps your body manage blood sugar more effectively.
Of course, not all chocolate is created equal. To get these benefits, stick to dark chocolate with at least 70% cocoa and minimal added sugar. And remember, moderation is key—too much of a good thing can still lead to unwanted sugar spikes. Keep it high-quality and savor it.
Heart health
Dark chocolate isn’t just a tasty indulgence—it’s also a heart hero. Packed with flavonoids (natural antioxidants), this sweet treat can do wonders for your cardiovascular health. From improving blood flow to supporting overall heart function, dark chocolate brings more to the table than just its rich, delicious flavor.
Lowering blood pressure
Did you know dark chocolate could help keep your blood pressure in check? Studies show that eating just a small amount—about 6 grams daily—can lead to noticeable improvements. The secret lies in flavanols, natural compounds in cocoa that boost nitric oxide production. This signaling molecule helps relax your blood vessels, improving blood flow and lowering blood pressure. It’s like a tiny treat for your taste buds and your heart.
Improving circulation
Dark chocolate doesn’t just taste good—it helps your blood get where it needs to go. Thanks to flavanols, dark chocolate can improve the health of your blood vessels and boost circulation. For people with coronary artery disease, this can be a game-changer, reducing the risk of heart attacks and strokes. So, every bite of high-quality dark chocolate isn’t just a treat—it’s a little nudge toward better heart health.
Reducing the risk of hypertension
Enjoying dark chocolate regularly might do more than satisfy your sweet tooth—it could help prevent hypertension. High blood pressure is a common condition within the construction industry and a significant risk factor for heart disease, but the flavanols in dark chocolate have been shown to support healthy blood pressure levels.
Enhancing vascular function
Dark chocolate does more than just lower blood pressure—it helps your blood vessels stay strong and flexible. Flavanols in cocoa work to improve endothelial function, which is all about keeping your blood vessels elastic and healthy. Better vascular function means better overall heart health, making dark chocolate a delicious way to support your body from the inside out.
Cholesterol
Dark chocolate isn’t just a treat—it’s a heart-healthy superfood. Thanks to its rich supply of cocoa flavonoids, it can help improve cholesterol levels, giving your heart the support it needs to stay strong and healthy.
Increasing HDL (good cholesterol)
Here’s another reason to reach for dark chocolate: it can boost your high-density lipoprotein (HDL), or “good” cholesterol. HDL helps sweep cholesterol out of your arteries and back to your liver, where it can be processed and removed from your body. Studies even show that high-cocoa dark chocolate, rich in polyphenols, can make a noticeable difference—especially for people with type 2 diabetes.
Reducing LDL (bad cholesterol)
Dark chocolate doesn’t just boost the good—it also helps tackle the bad. Low-density lipoprotein (LDL) cholesterol, often called “bad” cholesterol, is known for building up in your arteries and leading to problems like atherosclerosis. Fortunately, the flavonoids in dark chocolate can reduce LDL levels and even prevent it from oxidizing—a key step in protecting your heart. Studies show that adding high-quality dark chocolate (70% cocoa or higher) can lower LDL and total cholesterol levels.
Inflammation
Flavonoids, those superstar compounds in dark chocolate, don’t just fight free radicals—they also help tame inflammation. By reducing inflammation in the body, dark chocolate can keep chronic diseases like heart disease and diabetes at bay.
Anti-inflammatory properties
Flavonoids in dark chocolate work behind the scenes, calming the body’s inflammatory pathways. They even step in to dial down specific proteins, like NF-κB, that can over-activate your immune response and cause unnecessary inflammation. By keeping these processes in check, flavonoids help reduce inflammation and promote a healthier, more balanced system.
Impact on overall health
Chronic inflammation is no joke—it’s linked to a host of serious health issues like heart disease, diabetes, and even certain cancers. The good news? Adding a bit of dark chocolate to your routine can help fight inflammation and support your overall well-being. Just remember, moderation is key! Stick to high-quality dark chocolate with at least 70% cocoa to maximize the benefits without overloading on calories.
Gut health
Dark chocolate is loaded with nutrients that can do wonders for your body, especially when packed with high cocoa content. Along with boosting heart health and brain function, it plays a surprising role in supporting a healthy gut.
A balanced gut
Dark chocolate isn’t just good for your taste buds—it’s excellent for your gut, too. Its powerful antioxidants help create a balanced gut microbiome by reducing inflammation and controlling harmful bacteria. Studies also show that dark chocolate exerts prebiotic effects, as shown by its ability to restructure the diversity and abundance of intestinal bacteria. By promoting a healthier digestive tract, dark chocolate gives you one more reason to indulge in moderation.
Improving Mood via the gut-brain axis
Did you know your gut and brain are in constant communication? Emerging research shows that the gut microbiome can influence mood and mental clarity through the gut-brain axis. A study from Seoul National University found that eating 85% dark chocolate daily improved mood in healthy adults, likely by promoting a healthier gut. So, the next time you feel a little off, a square of dark chocolate might lift your spirits.
Cognitive health
Memory boost
Regularly enjoying dark chocolate might do more than satisfy your sweet tooth—it could sharpen your memory, too. A recent study found that eating dark chocolate daily improved cognitive function and memory in healthy young adults. It’s a sweet way to keep your brain in top shape.
Improved focus and attention
Dark chocolate also serves as brain fuel. The flavonoids in cocoa have been shown to boost focus and processing speed. Research from the American Journal of Clinical Nutrition found that high-flavanol cocoa helped participants perform better on tasks requiring sustained attention. These benefits likely come from increased blood flow to the brain and the growth of new neurons, all thanks to those powerful flavonoids. Plus, they help protect existing brain cells from oxidative stress, making dark chocolate a faithful ally for brain health.
Chocolate and blood sugar
Here’s some sweet news: dark chocolate with high cocoa content has a low glycemic index (GI), meaning it won’t cause significant blood sugar spikes. A GI of around 23 provides a slower, more gradual release of energy compared to high-GI foods.
This is all thanks to its healthy fats and minimal sugars, which slow down the digestion of carbs. The flavonoids in dark chocolate can enhance insulin sensitivity, helping your body use insulin more effectively and regulate blood sugar levels.
How much should you eat?
When it comes to dark chocolate, less is more. Most experts agree that eating 1–2 ounces (30–60 grams) daily allows you to enjoy all the health perks without overloading calories or sugar. Eating more than that might tip the scale toward too many calories, so moderation is key.
Want to get the most out of your chocolate fix? Focus on quality over quantity. Here’s how to choose the best:
Go for 70% or higher cocoa content: The higher the cocoa, the more flavonoids (and fewer sugars). If you can handle it, 85% or higher is even better.
Skip the sugar: Look for dark chocolate with no added sugar or only a tiny amount. Labels like “unsweetened” or “naturally sweetened” are your best bet—but be sure to read the ingredients.
Think raw or organic: Raw chocolate keeps more of its natural nutrients intact, while organic options are often free from unnecessary additives and responsibly sourced.
Read the label: High-quality chocolate should contain simple ingredients like cocoa mass, cocoa butter, and maybe a touch of sweetener. Avoid fillers like hydrogenated oils or artificial flavors.
Enjoying a little dark chocolate each day can be both a treat and a health boost—just make sure to pick the right kind.
Bottom line
Dark chocolate isn’t just a sweet indulgence—it’s a health-boosting powerhouse. This treat packs serious benefits into every bite, from supporting your heart and sharpening your brain to keeping your gut happy and reducing inflammation. Plus, with its low glycemic index and ability to improve insulin sensitivity, it’s a surprising ally in managing blood sugar and reducing the risk of diabetes. So enjoy a little dark chocolate guilt-free—it’s a delicious way to support your well-being.
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Sleep is one of the most critical factors affecting your mental and physical health. Unfortunately, it’s also the first thing we sacrifice when stressed on the job site, busy, or short on time. Research has tied chronic sleep loss to a higher risk of hypertension, depression, heart attack, diabetes, and obesity. Sufficient sleep also contributes to faster reflexes, clearer thinking, and increased focus—qualities that might save your life when working in construction. Luckily, if you’ve been struggling with sleep, choosing the right mattress and pillow, using red lights, and meditating are simple hacks to improve sleep quality.
6 bedtime hacks for better sleep
1. Be picky about your pillow and mattress
You spend a third of your life in bed, so sleeping on a good mattress and choosing the appropriate pillow is essential. How do you know if you’ve got the right ones? If you regularly toss and turn all night or wake up sore, it might be time to look for a new mattress; a stiff neck in the morning might indicate the need for a more supportive pillow.
Mattresses are primarily a matter of preference—some like mattresses made from memory foam that molds to your shape, while others want organic wool and extra firmness. Visiting a store and testing out a few different mattress types and firmness levels will help you find one that feels good for you. Several online mattress retailers, like Endy, Douglas, and Casper, have also emerged in the past few years to rave reviews.
Pillows, on the other hand, are usually tailored to specific sleep styles. Do you lie flat on your back, stretched out on your stomach, or curled up on your side? Identifying how you sleep will help you pick a pillow that will keep your head cradled comfortably.
2. Swap your caffeine for tea
Experts generally recommend avoiding caffeine for eight hours before you sleep—so if bedtime is 11 pm, you should skip the coffee, tea, and soda after 3 pm. Some herbal teas don’t prevent a good night’s sleep; they can help ease you into it instead.
Remember that herbal teas can interact with existing medications and may not be safe for pregnant or breastfeeding people. Always consult your doctor first.
3. Put on the red light
Blue-light-blocking glasses or blue-light filters for laptops and smartphones help block blue light rays from entering your eyes. They’re beneficial for sleep because blue light can disrupt your circadian rhythm by tricking your brain into thinking it’s still daylight, but you can also go one step further and use red light.
Some believe red light triggers your brain to produce melatonin and can also improve sleep quality—small studies have supported this theory. But taking advantage of this sleep solution requires a little more than replacing your white light bulbs with red ones—you need red light wavelengths, not just red bulbs.
4. Harness the power of magnesium
Magnesium is one of the most abundant minerals in the body, contributing to heart health, muscle function, mood, and sleep. Many adults are magnesium deficient, and growing research suggests that taking a magnesium supplement may help improve sleep quality and duration.
If you often find yourself unable to sleep due to restless legs, magnesium can help with that, too. Research shows that when taken with vitamin B6, magnesium can reduce the severity of restless leg syndrome and improve sleep quality.
There are several different types of magnesium, but magnesium (bis)glycinate and magnesium citrate will most effectively get you a good night’s sleep.
5. Drop your room temperature
Wondering how you’re going to pay for all those herbal teas, red lights, and magnesium supplements? How about a lower heating bill?
Your bedroom temperature significantly affects how well you sleep—a room that’s too hot can interfere with REM sleep and leave you bleary-eyed the next day. Experts say the ideal sleep temperature is 60 to 67°F (15 to 19°C), so turn that thermostat down for the night or crank open the windows.
With a cool bedroom, it might be tempting to zip into a cozy fleece onesie, but to avoid getting too hot, opt for light, loose-fitting pajamas instead.
6. Meditate
Even if you don’t see yourself as the meditating “type,” you may want to try taking a few minutes before to allow your mind to unwind and your body to relax. Studies have shown that regular meditation practice can help improve sleep quality and duration—and after completing a mindfulness-based stress reduction (MBSR) course, meditation proved as effective as a sleeping pill.
Try a guided meditation designed for sleep (readily available on YouTube or popular apps like Calm and HeadSpace) and allow your mind to gently slip into slumber.
Many building professionals rely on coffee during their workday, but not all coffee is as healthy as it seems. Conventional coffee can be riddled with pesticides, mold, and mycotoxins, potentially affecting health over time. To help you avoid these hidden dangers, we’ve compiled a list of clean coffee brands, including Lifeboost Coffee and Volcanica Coffee, prioritizing safety, sustainability, and exceptional taste.
Why clean coffee matters
Organic coffee is more than just a trendy label—it’s a safer and healthier alternative to conventional coffee. Non-organic coffee is one of the most heavily sprayed crops, with pesticides and synthetic fertilizers used during cultivation. These chemicals harm the environment and remain on the beans, ultimately ending up in your morning brew. Organic coffee avoids these harmful practices, offering a cleaner, chemical-free option. It’s better for your health and the environment and supports ethical farming methods.
Dangers of decaf
If you drink decaf, how your coffee is processed is just as important. Traditional decaffeination methods often use harsh chemicals like methylene chloride or ethyl acetate to strip the caffeine from the beans. While these methods are effective, they can leave behind chemical residues. The Swiss Water Process, however, is a chemical-free alternative that uses water, time, and temperature to remove caffeine while preserving the bean’s natural flavors. This method is safer for consumers and ensures a more robust, flavorful cup of coffee. Switching to Swiss Water decaf is a small change that can have a big impact on your health.
Mycotoxins and chemicals
Mycotoxins are toxic compounds produced by mold, which can grow on coffee beans during improper storage or processing. Consuming even small amounts of mycotoxins over time can lead to fatigue, headaches, and other health issues. Unfortunately, many conventional coffee brands don’t prioritize testing for these contaminants. Similarly, synthetic pesticides and fertilizers used in conventional coffee farming leave chemical residues that may remain on the beans. These substances can have long-term effects on your health, making clean coffee a safer option.
Mold
Mold contamination is another significant issue with conventional coffee. When coffee beans are stored in humid conditions or poorly dried, mold can develop and produce mycotoxins. These contaminants can lead to allergic reactions or more severe health problems, particularly for those with sensitivities. Clean coffee brands use rigorous testing and quality control to prevent mold contamination. By choosing mold-free coffee, you reduce exposure to these potential health risks.
Pesticides
Pesticides are widely used in non-organic coffee farming to protect crops from pests and diseases. While effective for farming, these chemicals can remain on the beans even after processing. Over time, consuming coffee with pesticide residues can contribute to health concerns, including endocrine disruption and other long-term effects. Organic coffee eliminates this risk by using natural pest control methods, ensuring your morning cup is free from harmful chemicals.
Heavy metals
Another hidden danger in some conventional coffee is the presence of heavy metals, which can contaminate beans during cultivation or processing. Heavy metals like cadmium and lead can have serious health consequences, including kidney damage and neurological effects when consumed over time. Clean coffee brands test their beans rigorously to ensure they meet strict safety standards and remain free of these contaminants.
Environmental impact
Conventional coffee farming often leads to significant environmental issues, including deforestation, soil erosion, and water pollution. In contrast, organic farming practices promote biodiversity, protect natural habitats, and reduce the environmental footprint of coffee production. By choosing clean coffee, you’re protecting your health and supporting a more sustainable planet.
Lifeboost Coffee is renowned for its health-conscious approach to coffee. Grown at high altitudes in the Nicaraguan mountais and hand-picked, these beans are carefully processed to avoid mycotoxins and pesticides. Lifeboost also prioritizes sustainability, using eco-friendly farming methods that protect the environment. The result is a clean, smooth coffee with low acidity, making it an excellent option for those with sensitive stomachs. With its exceptional flavor and rigorous testing standards, Lifeboost is a favorite among clean coffee enthusiasts.
Bulletproof Coffee is widely recognized for its focus on high-quality, clean beans. Known for its association with the “Bulletproof diet,” this coffee is tested for mold, mycotoxins, and other contaminants to ensure a pure and safe brew. Bulletproof is also popular among those who follow keto or high-fat diets, as it pairs perfectly with their signature butter coffee recipe. Beyond its health benefits, Bulletproof Coffee delivers a rich, bold flavor that keeps customers coming back.
3. Purity Coffee
Bean source: Multiple origins, including Ethiopia and Colombia
Purity Coffee is all about maximizing health benefits without compromising on taste. Their beans are tested to ensure they’re free from mold, pesticides, and heavy metals. Purity also focuses on enhancing the antioxidant content of their coffee, making it a great choice for those who value both health and flavor. With its smooth, well-balanced profile, Purity Coffee is perfect for casual drinkers and coffee aficionados.
Kion Coffee stands out for its commitment to quality and health. The beans are carefully tested for mold, mycotoxins, and other contaminants, ensuring a clean and safe cup every time. Kion sources its beans from sustainable farms, supporting ethical and eco-friendly practices. Its medium roast highlights the beans’ natural flavors, delivering a rich, aromatic brew. Whether you’re an athlete or simply looking for a healthier coffee, Kion is a great choice.
Clean Coffee Co. offers coffee that’s as pure as its name suggests. The brand tests rigorously for mold, pesticides, and other toxins to ensure a safe, high-quality product. Their beans are grown organically and roasted to perfection, producing a smooth and flavorful cup. Clean Coffee Co. also focuses on affordability, making it accessible to a wide range of coffee drinkers. It’s an excellent option for those transitioning to clean coffee.
6. Volcanica Coffee
Bean source: Single-origin beans from volcanic regions
Volcanica Coffee combines clean processing methods with a commitment to ethical sourcing. Their single-origin beans are grown in volcanic soil, which enhances their flavor profile. The brand is dedicated to testing for contaminants, ensuring their coffee is free of mold and pesticides. With a wide range of roasts and origins, Volcanica Coffee has something for everyone. It’s a perfect mix of quality, flavor, and ethics.
Bottom line
Clean coffee is a healthier, smarter choice for daily coffee drinkers. Choosing organic, mold-free brands ensures you avoid hidden toxins and enjoy a better-tasting brew. Whether fueling up for a long day on the job site or unwinding after work, clean coffee brands offer peace of mind with every cup.
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Finding time to cook during a hectic workweek can feel challenging, especially when you’re constantly on the go. Quick meals often mean grabbing something more convenient than nutritious, but it doesn’t have to be that way. From hearty black bean-quinoa bowls to quick hash brown quiche cups, this weekly meal plan is packed with simple, healthy recipes that are easy to prepare and designed to keep you fueled, no matter how busy your schedule gets.
7 days of healthy dinners
Monday
Main dish: Kale & avocado salad with blueberries & edamame
This kale and avocado salad offers a perfect mix of nutrients and vibrant flavors. Packed with fiber-rich kale, creamy avocado, sweet blueberries, and protein-loaded edamame, it’s a satisfying, well-balanced meal. Tossed in a tangy lemon vinaigrette, it delivers 376 calories per serving, along with 31 grams of healthy fats, 21 grams of carbohydrates, and 9 grams of protein. For an extra dose of protein, top with grilled chicken, steak, or tofu.
Side dish: Buffalo cauliflower with blue cheese sauce
Buffalo cauliflower offers the bold, spicy flavor you crave but with fewer calories than traditional wings. The roasted cauliflower florets bring 4 grams of fiber and 7 grams of protein per serving, making this a veggie-packed alternative. Paired with a creamy blue cheese dip, it’s a delicious way to satisfy your cravings while sneaking in extra nutrients. Best of all, it’s simple to make and can be done within half an hour.
Tuesday
Main dish: Salmon & avocado poke bowl
This Hawaiian-inspired salmon and avocado poke bowl features tender, bite-sized pieces of marinated salmon combined with creamy avocado and served over a bed of brown rice. The marinade, made with soy sauce, sesame oil, sriracha, and Chinese-style mustard, adds a flavorful kick to the dish. Each serving provides a balanced meal with 22 grams of healthy fats and 30 grams of protein from the salmon and avocado. It also comes with complex carbohydrates from the brown rice, which give you energy for a longer period—perfect for construction workers with long hours.
Side dish: Caprese skewers
These simple caprese skewers combine fresh grape tomatoes, basil leaves, and mozzarella balls, drizzled with extra-virgin olive oil and aged balsamic vinegar. Each skewer offers a burst of flavor and a good balance of healthy fats and protein from the mozzarella. They are easy to pack and are a great side dish to complement your poke bowl.
Wednesday
Main dish: Slow-Cooker Chicken & White Bean Stew
This hearty slow-cooker stew combines tender chicken breasts with fiber-rich cannellini beans, fresh kale, and aromatic rosemary, all simmered together in a slow cooker. Just toss in the ingredients and let the cooker do its work, and you’ll be rewarded with several servings. Each serving provides 54 grams of carbohydrates and 44 grams of protein, helping you stay full longer. It’s a great recipe to maximize your cooking time and requires minimal preparation. The leftovers also make for a great next-day lunch!
Side dish: Tuna & Olive Spinach Salad
This Mediterranean-inspired salad features protein-rich canned tuna mixed with briny olives and creamy feta cheese, served over a bed of fresh spinach. It takes only ten minutes to make, making it a perfect side dish for people constantly on the go. Each serving delivers 376 calories, 21 grams of fat, 26 grams of carbohydrates, and 26 grams of protein, making it a nutritious and satisfying side dish.
Thursday
Main dish: Slow-Cooker Mediterranean Diet Stew
This hearty Mediterranean stew combines a variety of vegetables, fiber-rich legumes, and healthy fats, aligning well with the Mediterranean diet. The slow-cooker method allows the flavors to meld together, resulting in a comforting and nutritious meal. Each serving provides a balanced mix of nutrients, supporting overall health and well-being.
Side dish: Egg salad lettuce wraps
These egg salad lettuce wraps offer a lighter twist on the classic sandwich, using crisp lettuce leaves instead of bread. The combination of protein-rich eggs and fresh vegetables makes for a satisfying and nutritious side dish. Each serving delivers essential nutrients while keeping the meal light and refreshing.
Friday
Main dish: Baked eggs in tomato sauce with kale
This dish features eggs poached in a savory tomato sauce with hearty kale, delivering a flavorful and nutritious meal. Each serving provides 344 calories, 20 grams of fat, 21 grams of carbohydrates and protein, making it a balanced option for dinner. This one-pan meal is both simple to prepare and satisfying. It takes around half an hour to make and can easily be customized to your preferences.
Side dish: Avocado toast with burrata
Elevate your meal with this creamy avocado toast topped with rich burrata cheese. The crisp toast adds a delightful texture, making it a perfect complement to the baked eggs. To make it even better, you can use the toast to scoop up the flavorful tomato sauce from the baked eggs.
Saturday
Main dish: Loaded cucumber & avocado sandwich
This refreshing cucumber and avocado sandwich combines with a creamy spread made from ricotta, extra-sharp Cheddar cheese, chives, lemon juice, salt, and pepper. This spread gives this veggie sandwich a rich flavor, while sliced red peppers, cucumbers, and avocado provide the filling. Each serving delivers 403 calories, 23 grams of fat, 35 grams of carbohydrates, and 17 grams of protein, making it a balanced and satisfying meal.
Side dish: Mashed chickpea salad with dill & capers
This creamy yet light chickpea salad is full of bright, herby goodness. On its own, it’s great to serve alongside a sandwich or veggie burger in place of potato salad or coleslaw. Each serving provides 186 calories, 12 grams of fat, 16 grams of carbohydrates, and 5 grams of protein, making it a nutritious and flavorful side dish.
Sunday
Main dish: Black bean-quinoa Buddha bowl
This hearty Buddha bowl combines protein-rich black beans and quinoa, providing a satisfying base for a variety of fresh toppings. Each serving delivers 500 calories, 16 grams of fat, 74 grams of carbohydrates, and 20 grams of protein, making it a balanced meal option, especially for people with high energy demands. Including pico de gallo, cilantro, and avocado adds fresh flavors and healthy fats, enhancing taste and nutrition.
Side dish: Greek yogurt parfait
This simple and healthy parfait layers creamy Greek yogurt with fresh berries, crunchy granola, and a drizzle of honey. Each serving offers a nutritious balance of protein, carbohydrates, and healthy fats, making it a perfect dessert to round out a meal. The combination of textures and flavors makes this parfait both satisfying and delicious.
Breakfast and snack ideas to keep you fueled
Finding time for a nutritious breakfast or snack can be tricky, especially when mornings are hectic. These recipes are quick, easy to prepare, and portable—perfect for trade workers with busy schedules. They’re packed with ingredients to keep you energized throughout the day.
Yogurt & honey fruit cups: This refreshing option pairs creamy yogurt with fresh fruit and a drizzle of honey for natural sweetness. It’s simple to prepare and makes for a light, healthy snack or breakfast. Plus, it’s easy to pack and enjoy on the go.
Hash brown quiche cups: These mini quiches combine crispy hash browns with eggs, spinach, and cheese for a satisfying bite. They’re a great make-ahead option that reheats well, making mornings easier. Their hearty mix of ingredients will help you stay full until your next meal.
Overnight oats with yogurt:Overnight oats are a no-fuss breakfast you can prepare the night before. They combine oats, maple syrup, and milk with a topping of yogurt and fresh fruit. This meal is filling and delicious, perfect for a quick grab-and-go start to your day.
Egg muffins:Egg muffins are a versatile, protein-packed choice that can be customized with vegetables and cheese. They’re meal prep-friendly, making it easy to have a healthy snack or breakfast ready when needed. Their small size makes them perfect for eating on the move.
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Low energy can be frustrating, especially when it affects your daily productivity and overall well-being. Whether you’re dealing with long hours at work, poor sleep, or just the general hustle and bustle of life, cutting back on caffeine, supporting your gut, and getting sunlight are easy ways to increase energy levels that can make everything seem more manageable and less challenging.
Why you have low energy
Low energy can stem from various factors, especially in physically demanding fields like the trades. Long work hours, extended or irregular shifts, and high-stress environments are common in this industry, which can significantly contribute to fatigue. The body’s natural circadian rhythm, which regulates sleep and wake cycles, can be disrupted by these demanding schedules, leading to chronic tiredness and decreased alertness. Additionally, poor sleep quality, lack of proper nutrition, and excessive consumption of caffeine or alcohol can further exacerbate feelings of fatigue.
Whether you’re trying to get through a demanding workday at the site or simply looking to enhance your overall well-being, knowing how to increase energy levels can be a game-changer. Incorporating these simple yet effective strategies into your daily routine can turn the tide and boost your productivity.
9 tips to boost your energy and increase focus and productivity
1. Avoid processed foods and refined carbs
One of the quickest ways to drain your energy is through poor dietary choices. Consuming processed foods, sugar, and refined carbs can cause rapid spikes in your blood sugar levels, often followed by sudden crashes that leave you feeling sluggish and tired.
To maintain steady energy levels, focusing on a balanced diet tailored to your body is important. Each individual has slight variations in their food sensitivities that can alter how a person responds. Therefore, it’s important to optimize your food based on what makes you feel good and avoid bloating or energy crashes. In addition, choosing whole grains, lean proteins, healthy fats, and plenty of vegetables is typically a safe bet. These foods help stabilize blood sugar and provide sustained energy, keeping you alert and focused.
2. Feed your gut
A healthy gut microbiome is a must for anyone looking to increase energy levels. It helps improve nutrient absorption, leading to better uptake of vitamins, minerals, and proteins. The opposite is also true. When your gut is imbalanced due to poor diet, stress, or lack of sleep, it can lead to fatigue and lower energy levels as nutrient absorption decreases.
Improving your diet is a simple and effective way to improve your gut microbiome. Foods rich in probiotics, such as yogurt, kefir, and fermented vegetables, are a great start. Additionally, consuming fiber-rich foods like fruits and whole grains helps support gut health and can lead to improved energy levels.
Pro tip: Alcohol, sugar, industrial seed oils, and processed foods are some of the worst foods for gut health. Simply avoiding these can make a big difference in your gut microbiome.
3. Stay hydrated
Staying hydrated is crucial for maintaining energy levels, especially if you want to increase your energy during hot summer days. But it’s not just for hot days; dehydration can significantly impact your physical and mental performance, leading to fatigue, headaches, and difficulty concentrating. When your body lacks sufficient water, it struggles to carry out essential functions, such as regulating body temperature and transporting nutrients to cells, which can leave you feeling drained.
To avoid dehydration, drink at least eight cups of water per day, more if you’re physically active or working in a hot environment. An alternative approach is incorporating water-rich foods like fruits and vegetables into your diet. If plain water feels too monotonous, try infusing it with lemon, cucumber, or mint for a refreshing twist, or throw in a packet of electrolytes.
4. Cut back on caffeine
While caffeine can provide a temporary energy boost, excessive consumption can lead to long-term fatigue, particularly if it interferes with your sleep. Caffeine blocks adenosine, a chemical in your brain that promotes sleep, making you feel more awake. However, consuming too much caffeine, especially later in the day, can disrupt your sleep cycle, leading to poor sleep quality and increased tiredness the following day.
Limiting caffeine intake to 400 mg daily, roughly equivalent to four cups of coffee, is recommended. Try to avoid caffeine after 2 pm to prevent it from interfering with your sleep. If you’re particularly sensitive to caffeine, consider gradually reducing your intake to avoid withdrawal symptoms like headaches and irritability. Switching to herbal teas or decaffeinated coffee in the afternoon can help you wind down without sacrificing the energy boost.
5. Supplement with essential nutrients
If you’re looking into supplements to increase energy, B vitamins, iron, and magnesium are among the most effective options. For example, B12 and B6 are essential for converting food into energy, making them vital to prevent fatigue. B12, in particular, supports the formation of red blood cells, which carry oxygen throughout your body and ensure your muscles and brain have the fuel they need to function effectively.
Iron is another critical nutrient, especially for those at risk of anemia, a condition where your body doesn’t produce enough healthy red blood cells, leading to chronic tiredness and weakness. Women, in particular, may benefit from iron supplementation, especially if they have heavy menstrual cycles.
Magnesium is another nutrient you can supplement that’s great for energy. It’s involved in over 300 biochemical reactions in the body, including energy production. It helps convert food into energy and is essential for maintaining muscle and nerve function. Low levels of magnesium can lead to feelings of fatigue, muscle cramps, and even mental fog.
6. Prioritize sleep
Sleep is a no-brainer. Yet so many people in construction fail to get enough of it. While the early work hours are hard to avoid, there is a way to approach sleep strategically. The goal is to get 7-9 hours of sleep each night. Effective strategies that help you get a better sleep include:
Silencing smartphone notifications after 8 pm
Using black-out blinds
Keeping the room cool (between 68° and 76°F)
Going to bed early and at the same time each night
Creating a relaxing bedtime routine
Reducing blue light exposure
Sleep helps the body repair itself, consolidates memories, and processes the day’s activities, all of which are crucial for physical and mental energy. Avoiding heavy meals, caffeine, and alcohol before bed can also improve sleep quality, leaving you refreshed and energized for the day ahead.
7. Hit the gym or attend a fitness class
Regular exercise is a powerful tool for boosting energy levels and enhancing mental clarity. Physical activity stimulates the production of endorphins, chemicals in the brain that act as natural mood elevators, helping to reduce feelings of fatigue and stress. Moreover, exercise increases the number of mitochondria within your muscle cells, enhancing your body’s ability to produce energy.
Beyond physical benefits, exercise also promotes the release of brain-derived neurotrophic factor (BDNF), a protein that supports brain health by fostering the growth of new brain cells. This is particularly important for mental clarity and focus. Whether through weightlifting, cardio, or group fitness classes, engaging in fitness activities strengthens your body and sharpens your mind, making it easier to stay energized and productive throughout the day.
8. Reduce stress
Chronic stress is a major energy drain, affecting both your mental and physical well-being. When stressed, your body remains in a heightened state of alertness, which can lead to exhaustion over time. Exercise is one of the most effective ways to combat stress. It helps lower cortisol levels, the hormone associated with stress, and increases the production of endocannabinoids, which help regulate mood and promote a sense of calm.
Additionally, techniques like meditation, deep breathing exercises, and yoga can further reduce stress by calming the mind and improving your ability to manage daily challenges. Integrating stress-reduction strategies into your routine can lower cortisol levels and preserve your energy.
9. Get some sunlight
Exposure to natural sunlight, especially in the morning, is essential for regulating your body’s circadian rhythm, which governs sleep-wake cycles. Sunlight stimulates the production of serotonin, a hormone associated with mood elevation and focus, and helps your body produce vitamin D, which is crucial for energy levels. Spending just 10-30 minutes outside each day, preferably in the morning, can significantly improve your energy, boost your mood, and help regulate your sleep patterns, contributing to sustained vitality throughout the day.
Bottom line
Low energy levels can stem from various factors, including poor diet, lack of exercise, stress, and inadequate sunlight exposure. By understanding how to increase energy through lifestyle choices, such as eating a balanced diet, engaging in regular physical activity, managing stress effectively, and ensuring adequate exposure to natural light, you can significantly improve your energy levels and overall health.
Dietary fiber is best known for benefitting your bowels, but it does much more than that. Getting enough dietary fiber can help you lower cholesterol, control blood sugar, manage weight, and create a healthy gut biome. A fiber-rich diet full of whole grains, beans, fruit, and seeds may even help you live longer.
Quick look
Men 31-50 need 31 grams of fiber daily, while women need 25.
Fiber-rich food groups include beans, legumes, fruit, vegetables, and whole grains.
There are two types of fiber: soluble, which dissolves and helps slow digestion, and insoluble, which adds bulk and softens stool.
Fiber can help regulate blood sugar, manage weight, and support healthy bowels.
High-fiber diets have been shown to reduce the risk of death from type 2 diabetes, heart disease, stroke, and colon cancer.
Need a quick cheat sheet to boost your fiber intake? We’ve rounded up the most fiber-rich food sources to help you change that. Getting enough fiber in your diet is a lot easier when you know what foods are full of it.
Top 25 high-fiber foods
Beans and legumes
Beans and legumes are some of the best sources of dietary fiber, containing up to 18 grams in a single cup. Incorporating them into meals is also an easy way to beef up your fiber intake. Plus, canned beans and legumes are inexpensive, convenient, and ready to cook.
Juicy, delicious, and a fantastic source of fiber-fruit’s got it all! Feasting on fruit, whether it’s fresh, canned, or frozen, is a great way to up your fiber intake.
Guava: 9 g per fruit
Raspberries: 8 g/cup
Blackberries: 8 g/cup
Pear: 5.5 g per fruit
Apple: 5.4 g per fruit
If you’re not a fan of eating fruit on its own, there are other ways to incorporate it into your diet. For example, smoothies are a quick, convenient, and portable way to load up on fruit!
Whether they’re the main attraction, a delicious side dish, or a quick snack, eating these fiber-rich vegetables will help you meet your fiber goals and make your mom proud.
Nuts and seeds are packed with vitamins and nutrients, including fiber. Grab a handful of nuts or toss a tablespoon of seeds into a smoothie for a quick boost, and choose from the high-fiber options below to make the most of your snack. But be mindful of proportion size—one ounce is probably less than you think!
Carbs often get a bad rep, but whole grains are a healthy part of a balanced diet. These common whole grains are fiber-rich, incredibly versatile, and easy to incorporate into your diet.
There are two different forms of fiber, each playing an important role in overall health and well-being.
Soluble
As the name suggests, soluble fiber dissolves in water, forming a gel-like substance that helps slow digestion, allowing more time for vitamins and nutrients to be extracted and absorbed. Soluble fiber is found in many whole foods, including oats, peas, apples, nuts, seeds, and lentils. When it reaches the colon, it feeds good bacteria and helps to create a healthy gut microbiome.
Insoluble
Instead of dissolving, insoluble fiber absorbs water and creates bulk. It keeps you regular by softening stools and moving food through the digestive system faster. Sources of insoluble fiber include whole wheat foods, quinoa, beans, potatoes, and cauliflower.
Fiber isn’t just for your bowels
Only 5% of the population gets enough fiber, which might be because most people aren’t aware of the many benefits of a fiber-rich diet beyond keeping you regular. Even if you don’t need to improve your bathroom visits, fiber can contribute to a healthy body in many other important ways.
Blood sugar regulation
As soluble fiber dissolves, it combines with the food in your stomach, slowing digestion. When food takes longer to move through the digestive system, your body absorbs glucose into the bloodstream more gradually, preventing sharp spikes in blood sugar levels. This creates a steady energy supply throughout the day instead of roller-coaster highs and lows.
Weight management
Research shows that construction workers are more likely to be overweight compared to the general population—46.2% vs. 39.2%, respectively. While overall diet plays a vital role in weight management, increasing your fiber intake can help you reach and maintain a healthy weight. Fiber-rich foods create bulk, helping you feel fuller longer. They also feed healthy gut bacteria to keep your entire body functioning well.
Visceral fat is the most dangerous form of fat. It’s found deep inside your abdomen and surrounds vital organs. Increasing the amount of fiber in your diet can help reduce the amount of visceral fat in your body. One study showed that for every 10-gram increase in soluble fiber, participants showed a 3.7% decrease in visceral fat accumulation.
Bowel health
There is a reason this nutrient is synonymous with smooth moves. Dietary fiber can reduce your risk of colorectal cancer, create larger, softer stools (which reduces the risk of constipation), and lower your likelihood of developing hemorrhoids.
Longevity
Fiber is incredibly effective at lowering your risk of dying from colon cancer, type 2 diabetes, cardiac disease, and stroke. 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%.
Help fiber help you
Getting enough fiber is a great way to lower blood sugar, manage weight, and even lengthen your lifespan. Just remember that what goes in must come out! It can be tempting to ignore nature’s call when you’re on the job site, especially if the only facilities available are porta-potties—but when you gotta go, you gotta go! Holding in your poop is rough on your system and can cause bloating, pain, constipation, and, in more serious cases, impaction.
Remember, everybody poops! And if you’re getting enough fiber, those bathroom visits will be a breeze.
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In the construction industry, where long hours and intense physical demands are the norm, sleep is often sacrificed to meet deadlines or maintain productivity. However, insufficient rest can have severe consequences for brain health and overall well-being. Inadequate sleep affects cognitive performance, memory, emotional health, and even immunity, with recent research suggesting that chronic sleep deprivation could accelerate brain aging. By understanding the connection between sleep and brain health, individuals in demanding fields can prioritize rest to safeguard their mental and physical wellness.
Quick look
Sleep supports cognitive functions, emotional regulation, and immunity. Poor sleep can accelerate brain aging and increase the risk of cognitive decline.
During sleep, the brain clears toxins, and the body repairs muscles, which are crucial for clear-headedness and physical resilience in construction.
Sleep-deprived brains become more reactive, showing impulsivity and mood instability, which can impact decision-making and communication.
Chronic sleep deprivation is linked to weakened immunity, delayed muscle repair, and increased vulnerability to illness.
Prioritize a consistent sleep routine, limit screens before bed, and create a restful sleep environment to improve sleep quality and overall health.
The importance of sleep
Sleep is fundamental to our health, profoundly affecting nearly every body system. It supports cognitive performance, helps the body recover from physical exertion, consolidates memory, enhances immune function, and regulates mood and emotional well-being.
1. Cognitive performance
During sleep, the brain clears toxins accumulated during waking hours, optimizing mental clarity and focus. This process is crucial for construction workers and anyone in fast-paced environments that require clear-headedness and quick thinking. Insufficient sleep can impair these abilities, leading to slower reaction times, decreased accuracy, and a heightened risk of accidents.
2. Recovery
Sleep is a restorative period when the body repairs itself, particularly after physically demanding activities. For construction workers, sleep allows muscles to repair and reduces inflammation, essential for maintaining physical stamina and avoiding injuries. Without enough rest, recovery is hindered, making the body more vulnerable to strains and fatigue.
3. Memory
Sleep plays a crucial role in memory formation. It allows the brain to process and organize information from the day, storing key details for later recall. Skimping on sleep limits this process, potentially impacting learning and retention, which can be detrimental in a field where remembering instructions, safety protocols, and technical details is critical.
4. Immune function
Getting enough rest is vital for a robust immune system, especially during colder months. During sleep, the body produces cytokines and other immune-boosting substances, which help combat illness. Chronic sleep deprivation compromises immunity, leaving the body vulnerable to infections and slowing recovery time, a significant concern for anyone who must be on-site daily and cannot afford sick days.
5. Decision-making and judgment
Sleep affects the brain regions responsible for logical thinking and impulse control. A well-rested brain is more likely to make sound, thoughtful decisions, while a sleep-deprived one may act impulsively or overlook details. Sleep is essential for maintaining safe practices in construction, where even minor missteps can lead to significant consequences.
6. Growth
Sleep supports the release of growth hormone (HGH), aiding tissue repair and cell regeneration. This hormone is vital for those in physically demanding fields to maintain muscle health and energy levels, reducing the risk of burnout and injury from overexertion.
7. Emotional regulation and mood
Sleep is essential for managing mood and emotional resilience. Sleep-deprived individuals are more prone to irritability, anxiety, and stress, factors that can negatively impact work and personal relationships. Adequate rest fosters emotional stability, which is crucial for maintaining positive interactions on and off the job site.
Your brain on no (or limited) sleep
Impaired cognitive function
When the brain is sleep-deprived, cognitive function declines significantly. Studies show that a lack of sleep can lead to issues with concentration, focus, and problem-solving, similar to the effects of alcohol intoxication. Memory processing is also impacted, making retaining new information and recalling important details harder. In a sleep-deprived state, the brain struggles to communicate effectively, leading to slower processing speeds and more frequent mistakes.
Emotional instability and impulsivity
Limited sleep affects the amygdala, the part of the brain responsible for emotions, leading to heightened emotional responses. People experiencing sleep deprivation often find themselves more reactive, with increased feelings of irritability, frustration, and anxiety. Sleep-deprived brains also exhibit impulsivity, which impairs judgment and decision-making. Without sleep, the brain lacks the control to regulate emotional responses, leading to more impulsive reactions and poor conflict resolution.
Slowed reaction times and motor skills
When the body lacks sleep, reaction times and fine motor skills slow. This effect is especially dangerous in high-risk activities like driving, operating machinery, or construction work, where fast responses and accuracy are essential. Studies indicate that the response delay from sleep deprivation can be just as risky as intoxicated driving. Reduced hand-eye coordination and slower reflexes make everyday tasks more challenging, further highlighting the need for quality rest.
Poor decision-making and risk assessment
Sleep-deprived individuals struggle with weighing options accurately and are more likely to make risky or impulsive decisions. Brain scans show decreased activity in the prefrontal cortex, which manages complex thinking, reasoning, and judgment. Poor sleep can make this part of the brain less effective, leading to miscalculations, impaired planning, and a tendency to make more careless choices.
Compromised memory and learning
Sleep plays a crucial role in processing and consolidating new information; without it, memory recall is significantly affected. During deep sleep, the brain solidifies what it has learned and organizes new information. This process is disrupted without enough rest, making it harder to retain facts, skills, and experiences. Recalling names, dates, or details the next day becomes more difficult, as the brain hasn’t had enough time to store and process memories properly.
The link between sleep and brain health and aging
Research published in Neurology emphasizes that poor sleep may accelerate brain aging and contribute to faster cognitive decline. This large-scale study examined how sleep impacts brain structure, primarily focusing on gray matter and neural connectivity, which are critical for memory, reasoning, and decision-making functions. Poor sleep quality was associated with premature aging markers, indicating how crucial sleep is for maintaining cognitive resilience.
Study objectives
The study’s primary goal was to examine whether ongoing sleep disruptions have a measurable impact on brain structure and aging. Specifically, researchers focused on observing if disrupted or low-quality sleep was linked to reduced gray matter and weakened connectivity in areas critical for cognitive tasks.
The study also aimed to determine whether consistent, high-quality sleep could be a protective factor in maintaining brain health and supporting long-term cognitive function.
Outcomes
Results showed that individuals with poor sleep quality had reduced gray matter and lower connectivity in brain regions responsible for memory, reasoning, and executive functions. These reductions suggest that poor sleep may mimic and even accelerate typical brain aging patterns, underscoring sleep as a preventative factor in brain health.
Diminished connectivity and gray matter loss from poor sleep can lead to difficulties with cognitive tasks and increase vulnerability to age-related cognitive conditions. This research highlights the importance of addressing sleep quality as part of a strategy for cognitive health, suggesting that prioritizing good sleep habits can help protect brain function as we age.
Sleep helps the brain rid itself of amyloid plaques, which are associated with neurodegenerative conditions like Alzheimer’s. Without enough rest, these plaques accumulate, potentially accelerating cognitive decline and contributing to brain aging. The brain’s repair mechanisms, which rely on adequate rest to remove waste, are less effective when we sleep poorly, causing an accelerated decline in brain health.
Health conditions linked to a lack of sleep
Chronic sleep deprivation has been linked to an increased risk of cognitive disorders, including Alzheimer’s disease and dementia. Studies have shown that individuals who regularly sleep fewer than six hours a night are more likely to experience cognitive decline than those who get adequate rest.
The connection between sleep and these conditions may stem from the brain’s diminished ability to clear harmful toxins during sleep, creating a cumulative risk for neurodegeneration over time. National Institutes of Health and the American Academy of Sleep Medicine support these findings, emphasizing that good sleep is crucial for long-term brain health.
8 ways to get the sleep you need
Quality sleep can be elusive, especially in busy lives filled with commitments and distractions. However, with some practical adjustments, anyone can create a routine that enhances sleep quality and helps them wake up feeling rested. From creating a calming environment to adjusting daily habits, these small changes can improve sleep duration and quality.
1. Make it a priority
Make sleep a non-negotiable priority. When we start viewing sleep as a foundation for health—rather than something we do only when time allows—improvements in sleep quality often follow. Setting a specific time for bed and giving ourselves at least seven to nine hours to rest helps maintain consistent sleep patterns. Making sleep a top priority might require scheduling activities earlier in the evening, but it’s well worth it for the health benefits that follow.
2. Consistent bedtime routine
A consistent bedtime routine supports the body’s natural circadian rhythm, helping the body know when it’s time to wind down. Going to bed and waking up at the same time every day, even on weekends, helps regulate the internal body clock. When we set a consistent schedule, our body can better prepare for rest by starting to produce melatonin, the sleep hormone, at the same time each evening. This regularity promotes easier, deeper sleep, reducing the chances of lying awake.
3. Curb electronics/screens before bed (2-3 hours)
Electronic devices like smartphones, tablets, and TVs emit blue light that interferes with melatonin production. Avoiding screens 2-3 hours before bed makes it easier to fall asleep faster and wake up less at night. If using electronics in the evening is unavoidable, setting devices to night mode or using blue light-blocking glasses can help limit their impact on sleep. Reducing screen time also promotes relaxation, allowing the brain to ease into a restful state.
4. Use red lights
Red lights are beneficial for evening use because they minimize the blue light exposure that suppresses melatonin production. Dimming the lights in your home and switching to red-hued lights about an hour before bedtime helps signal your brain that it’s time to prepare for sleep. Research finds that red or amber lighting is the most conducive to melatonin production, supporting a smoother transition into sleep. Additionally, red light exposure can create a calm, soothing environment conducive to winding down.
5. Wear loose/breathable clothing and reduce room temperature
Wearing breathable, loose-fitting clothing and keeping the room temperature between 60-67°F supports the body’s natural cooling process. Lowering body temperature promotes the body’s transition into the deep sleep stage, helping you feel more rested upon waking. In addition to clothing and room temperature, light bedding and good airflow also help maintain an ideal sleeping environment. Keeping the room cool but comfortable can significantly affect sleep quality.
6. Relaxation techniques
Calming activities like deep breathing, meditation, or progressive muscle relaxation can ease stress and help the mind transition into sleep mode. Deep breathing activates the body’s relaxation response, lowering heart rate and releasing tension. Yoga or gentle stretching exercises help relieve physical tension, while visualization or guided meditation can calm a busy mind. Including these techniques in a nightly routine can gradually improve sleep quality and duration by helping the body naturally prepare for rest.
7. Avoid caffeine, alcohol, and heavy meals before bed
Caffeine and alcohol disrupt sleep quality by interfering with the natural sleep cycle, while heavy meals before bed can cause discomfort and indigestion. Caffeine, found in coffee, tea, soda, and dark chocolate, should ideally be avoided at least six hours before bed to prevent lingering effects on alertness. Similarly, alcohol may initially make one feel drowsy, but it disrupts deep sleep later in the night. Instead of caffeine or heavy meals, a light snack consisting of protein and fat can help sustain energy through the night without impacting blood sugar and sleep.
8. Create a sleep sanctuary
Designing a bedroom that fosters relaxation and tranquility can substantially improve sleep quality. Using blackout curtains, minimizing light sources, and removing clutter can create a calm space without distractions. In addition, calming colors, soft textures, and some soothing scents like lavender create an environment that encourages deep relaxation. By cultivating a space exclusively for rest and relaxation, the brain will associate the bedroom with sleep, making it easier to unwind and drift off.
Bottom line
Sleep is a powerful, natural tool for maintaining brain health, emotional stability, and overall well-being. Prioritizing sleep can have lasting benefits, from improving cognitive performance to reducing the risk of cognitive decline. For construction professionals who face intense physical demands daily, quality rest is essential to maintain safe, effective, and healthy practices on the job.
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Energy balls and bites are simple and delicious and allow you to get creative with ingredients. They’re one of our favorite lunch (or snack) hacks for workers because they’re healthy and save you time.If you’re overwhelmed by the possibilities and not sure where to start, pumpkin energy balls, oatmeal protein balls, and blueberry-lemon energy balls are a few of our favorite flavor combos, but the possibilities are endless!
UTHH’s best energy balls and bites recipes
No-bake energy bites
These no-bake energy bites from Gimme Some Oven are a classic. Packed with oats, peanut butter, coconut, and flax seed, they’re the perfect nutritionally dense, fiber-packed recipe with just a hint of sweetness from chocolate! They’re quick to put together and make for a satisfying addition to your lunch box or a mid-morning treat to keep you fueled until your next meal.
Pumpkin energy balls
While pumpkin-flavored-everything season may have passed, there’s no reason to pass up these pumpkin energy balls. Dates are the primary source of sweetness in this recipe, helping to provide sustained energy without sending blood sugar levels through the roof—you’ll also need a food processor for this one. It’s a “throw everything in and hit start” kind of easy, flavorful, and nutritious cooking—simplicity at its best.
Date and nut energy balls
These date and nut energy balls from Love and Lemons twist the classic peanut butter and honey combo by swapping it for dates and nuts. The dates provide fiber and a hint of sweetness, while the nuts offer protein and healthy fats. Note that this recipe also requires a food processor.
Pro tip: Energy balls are easily frozen! Double the recipe, and keep them in the freezer for up to 3 months. They dethaw fast for convenient snacking!
Blueberry-lemon energy balls
These blueberry-lemon energy balls are another flavor-packed option made simple with your food processor. The walnuts, dates, and blueberries make them diabetes-friendly and smart for heart health. They’re also dairy, egg, and gluten-free, so these could be a great option if you have allergies.
Oatmeal protein balls
No food processor? No problem! These oatmeal protein energy balls from The Healthy Maven are simple, delicious, and ideal for those looking to increase their protein intake. You could use your standard whey protein or swap for a veggie-based protein powder—and any flavor works! The chia seeds are a great source of fiber, and natural peanut butter (unsweetened) provides a bit of protein and a good dose of healthy fat.
They’re entirely no-bake and will keep you satisfied for hours. But the best part? You probably have all of these ingredients lying around your kitchen!
Ginger energy balls
If you’re looking for an option that’s more of a “cookie,” these ginger energy balls from Well Plated are perfect. With healthy fats, antioxidants, and fiber, they’re comforting and nutritious. The flaxseed meal, almond butter, and sesame seeds are also great for your skin. These are win-win-win. They’re no-bake, keep in the freezer for up to three months, and are the ideal fusion of satisfying, simple, and tasty. This recipe also offers substitutions if some ingredients aren’t to your taste.
Cinnamon apple energy balls
Two Peas And Their Pod have recreated a classic combo—cinnamon apple energy balls. No fancy appliances or baking are required, and they’re packed with fiber and protein-rich seeds and a whack of spices to amplify the flavor. The ground flaxseed and chia add extra protein and fiber and are also a great source of omega-3 fatty acids and antioxidants.
Note: For this recipe, you will need dried or freeze-dried apples, so plan ahead!
Chocolate hazelnut energy balls
Our list’s ultimate “dessert option” goes to these chocolate hazelnut energy balls from Eating Well. These will hit the spot if you’re a Nutella fan like us. This recipe is still diabetes-friendly, low-sodium, and a heart-healthy choice to curb your mid-day sweet tooth health-consciously. This recipe requires a food processor, but with only five ingredients, you get all the indulgence with none of the hard work.
Mocha energy bites
Calling all coffee lovers! These mocha energy bites from The Kiwi Country Girl will put a little more pep into your step and keep you wide-eyed and focused on the job. The walnuts are a brain-healthy choice, and the peanut butter and coconut oil are a great source of healthy fats. The sweetness in this recipe comes from honey, but for vegans, maple syrup can easily be substituted.
One recipe, 10 flavor combos
As a last hoorah to energy balls and bites, we had to include the ultimate adaptable energy ball recipe to please picky eaters. This recipe from Get Inspired Every Day is packed with grains and protein and is entirely no-bake. This customized recipe lets you choose between healthy fats and fiber options and control your sodium intake! The best part is that it gives you 10 flavor combos, so you can use this recipe repeatedly without ever getting bored.
Why we love energy balls/bites
While they may not be the main course for your lunch break, energy balls and bites make the perfect addition to any lunch box. Here are a few reasons why.
They’re quick to make. They’re almost always no-bake to save you time in the kitchen.
They’re easy. No culinary expertise is required.
They’re nutritionally dense. Pack them with vitamins/minerals, protein, and fiber.
You can customize them to suit your flavor preferences or adapt if you have food allergies.
They’re easily frozen. Make a big batch, and you’ll be set at work for weeks.
Energy balls and bites are obviously favorites for the nutrition geeks at UTHH, but we want to know—what’s your favorite? Drop us a comment and let us know! And don’t forget to subscribe for more wellness tips, news, product info, and more.
Burnout doesn’t just leave you feeling physically drained—it can also seriously affect your mental and emotional well-being. When you’re burnt out, it can sap your motivation, make you irritable, and even lead to health problems like insomnia, headaches, and chronic fatigue. For those in demanding fields like construction, engineering, or architecture, the pressure to meet deadlines, manage high-stakes projects, and juggle long hours can increase the risk of burnout even more. By recognizing the early warning signs, prioritizing self-care, and creating a supportive work environment, you can take steps to protect your well-being.
Quick look
Burnout can impact your physical health and your emotional well-being, leading to irritability, lack of motivation, and fatigue.
High-pressure industries, such as construction, engineering, and architecture, are more susceptible to burnout due to their demanding workloads, tight deadlines, and long hours.
Early signs of burnout include exhaustion, detachment, and reduced performance. Preventive actions can address these early signs.
Self-care practices such as setting boundaries, taking regular breaks, and maintaining a healthy work-life balance are essential for preventing burnout.
Employers and employees both have a role in fostering a supportive work environment that prioritizes mental health. Wellness initiatives are a key factor in reducing burnout.
The basics of burnout
Burnout is a state of physical, mental, and emotional exhaustion caused by prolonged stress. It manifests when demands consistently outweigh the resources and energy available to meet them. Burnout doesn’t just affect individuals—it can undermine team dynamics, project outcomes, and workplace safety. Burnout becomes a particularly pressing concern in industries like construction and engineering, where deadlines are tight and mistakes can be costly.
For workers in physically and mentally demanding trades, burnout’s impact extends beyond emotional fatigue. It can result in higher rates of absenteeism, increased job turnover, and even safety hazards on-site. Long hours, high-stakes projects, and an expectation to “push through” the stress often amplify the issue. Addressing burnout isn’t just about improving individual well-being; it’s essential for maintaining a safer, more productive workplace.
Sobering statistics
Burnout is alarmingly prevalent worldwide. According to the World Health Organization, 59% of workers globally report experiencing burnout. In the U.S., surveys reveal that 77% of professionals feel burned out in some capacity, with 27% citing it as a constant struggle.
The statistics are even more concerning in high-stress fields like construction, engineering, and architecture. The Construction Industry Alliance for Suicide Prevention reports that stress-related burnout contributes to mental health issues, including alarmingly high suicide rates—construction workers are four times more likely to die by suicide than the national average. Furthermore, a survey by Autodesk found that 70% of architecture and engineering professionals feel emotionally drained, citing relentless deadlines as a significant contributor. Addressing burnout in these trades is critical for worker health and industry stability.
How to know if you’re experiencing burnout
Emotional exhaustion
Emotional exhaustion is one of the earliest and most recognizable signs of burnout. It can cause you to feel constantly drained, irritable, or even detached from your work. For individuals in high-pressure jobs, this could mean dreading the start of each workday or struggling to maintain patience with coworkers and clients. Emotional exhaustion affects personal well-being and reduces the ability to collaborate effectively in team environments.
Physical fatigue
Burnout is often accompanied by chronic physical exhaustion. Even after a full night’s sleep, you might feel perpetually tired. This can manifest as headaches, muscle tension, or a general sense of sluggishness. For workers in physically demanding fields like construction, this fatigue can increase the likelihood of workplace injuries, as it reduces alertness and reaction time.
Reduced productivity
This chronic fatigue often leads to a noticeable dip in productivity. Tasks that were once straightforward may feel overwhelming, and meeting deadlines can become a constant struggle. Reduced efficiency often compounds the stress, creating a cycle where falling behind further exacerbates burnout symptoms. This can be particularly detrimental in industries where precision and timeliness are non-negotiable.
Detachment
Another common sign of burnout is feeling disconnected from work or colleagues. You may avoid team interactions or feel indifferent toward your job responsibilities. This emotional detachment often stems from prolonged stress and can create further isolation, making it harder to ask for help or seek solutions.
Increased cynicism
Burnout can breed negativity and cynicism. You may find yourself doubting your contributions or questioning the value of your work. For professionals in high-stakes fields, this mindset can lead to decreased motivation and a reluctance to engage with projects fully.
Health issues
Stress-related burnout doesn’t just impact mental health—it can lead to physical health problems. High blood pressure, digestive issues, and a weakened immune system are common outcomes. Over time, these health challenges can become chronic, further compounding the effects of burnout.
What causes burnout?
1. Excessive workloads
One of the leading causes of burnout is being overwhelmed with an unmanageable workload. In industries like construction and architecture, projects often require long hours and constant multitasking. When workers feel they can’t keep up, stress accumulates, leading to exhaustion and reduced performance.
2. Lack of support
Feeling unsupported at work can exacerbate burnout. Whether it’s inadequate communication from supervisors or a lack of team collaboration, insufficient support leaves workers feeling isolated. This lack of support can increase mistakes, stress, and dissatisfaction in high-risk jobs.
3. Poor work-life balance
An unhealthy work-life balance is a major contributor to burnout. Long hours and the inability to disconnect from work can take a toll on mental and physical health. This is especially true in fields with tight deadlines or on-call expectations, where workers often prioritize job responsibilities over personal well-being.
4. Unrealistic deadlines
Tight or constantly shifting deadlines create an environment of perpetual stress. Workers may feel pressured to sacrifice quality for speed, leading to dissatisfaction and burnout. In architecture and construction, where precision is critical, unrealistic timelines can result in heightened anxiety and diminished morale.
Out with burnout
How to avoid burnout at home and in the workplace
Preventing burnout starts with striking a balance between work and personal life. At home, prioritizing rest, engaging in hobbies, and staying connected with family and friends can recharge mental energy. In the workplace, setting boundaries, such as not answering emails after hours, can help maintain a healthier balance. Practices like meditation or regular exercise are effective ways to manage stress.
Workplace adjustments are equally important. Breaking tasks into manageable chunks, setting realistic goals, and scheduling regular breaks can significantly reduce stress. Workers should feel empowered to communicate with supervisors about workloads or deadlines, creating a culture where asking for help is normalized.
What employers AND employees can do
Both employers and employees have roles to play in reducing burnout. Employers can provide resources like wellness programs, counseling, or stress management workshops. Creating an open-door policy where workers feel comfortable discussing their concerns without judgment is vital.
Employees should focus on time management, self-care, and proactive communication. Identifying when stress becomes overwhelming and seeking help early can prevent burnout from escalating. Collaboration between employees and employers fosters a supportive environment that prioritizes mental health.
Why focusing on workplace well-being is better for business
Investing in workplace well-being doesn’t just benefit employees—it makes good business sense. Happier, healthier workers are more productive, creative, and engaged. Companies prioritizing mental health see lower turnover rates, reduced absenteeism, and improved team morale. Creating a supportive workplace culture ultimately leads to better project outcomes and a stronger reputation within the industry.
Bottom line
Burnout is a serious issue but can be managed with the right strategies. By recognizing the signs, addressing the root causes, and implementing solutions at both individual and organizational levels, it’s possible to create healthier work environments.
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