Ways to Keep Your Health in Check on the Road
by Apex Capital | May 26, 2015
How to be a Healthy Truck Driver
Adopting healthy habits can be a challenge in itself.
Being on the road to make a living can make things even trickier. While staying healthy can be a challenge, there are things that you can do to keep your health in check while you’re on the road.
Here are a few health tips truckers can use to help your body feel good when you’re in the driver’s seat.
Eat a healthy breakfast.
Eating breakfast stops the fasting process that your body was going through while you were asleep. It also sets the tone for the day and gives you a boost of energy to get going. An example of a healthy breakfast would include a protein, carbohydrate and fat. So, having 2 eggs (hardboiled, scrambeled, over-easy, whatever fits your fancy), a banana, and half an avocado would get you ready to take on the day! The eggs provide a great source of protein, the banana provides carbohydrates and micronutrients, and the avocado provides healthy fats and fiber.
When you get up in the morning, be sure to drink at least 8 ounces of water. Our bodies get dehydrated while we sleep, which can make you feel sluggish in the morning. Also, be sure to regularly sip on water throughout the day to stay hydrated and energized. Drinking half your body weight in ounces will ensure that you’re getting the right amount of H2O.
Eat for your health.
Ever feel sluggish and hungry throughout the day even though you just ate? To find the culprit for how you are feeling, first look at your diet. The millions of cells that makes up our bodies require macro and micro-nutrients to function properly. Eating a diet that consists of whole foods allows our cells to get the nutrients they need to keep us going and feeling great. However, when we are eating foods that do not contain these important nutrients (i.e. fast food, fried foods, baked goods, and processed food from a box), our cells do not work properly and don’t create the energy the body needs to get through the day. Processed foods also have “empty” calories, which don’t feed our cells, so our cells naturally crave more food. Nutrient rich foods include plants, lean meats, nuts, seeds and sprouted grains. Keeping these foods on hand will help ensure that your body is getting the nutrition it needs!
Keep moving when you can.
During fuel and rest stops, try to stand up and stretch your legs. If room permits in your cab, doing squats, push-ups and sit-ups will help keep your muscles strong and get your heart pumping. Going for a walk or just standing up periodically, when you can, has its benefits!
Quit using tobacco products.
According to the American Lung Association, “smoking is the number one cause of deaths due to lung cancer, emphysema, and other serious diseases” (2015). However, there is hope! Those who quit smoking experience major and immediate health benefits. Even after just 20 minutes of quitting, your heart rate and blood pressure drop (Mahmud, 2003). Replacing smoking with a different activity, such as calling a loved one, has many benefits. Plus, you will feel better, which is what matters most.