For CDL drivers, the problem of truck driver health does not get enough attention.
A truck driver’s lifestyle on the road may quickly become all-consuming.
Regrettably, this way of living often shows disregard for one’s health.
Due to their lifestyle, truck drivers often have greater health issues and shorter life spans than persons in other professions.
Health Risks Along With the Work of a Truck Driver
- Lack of a regular fitness routine
- Cramped work space
- Diesel and other toxic fumes are inhaled.
- Lack of availability to nutrient-dense foods and the prevalence of too many fast food restaurants
- An uneven sleep schedule
- Excessively difficult conditions
These are just a few typical challenges to healthy health that the typical truck driver encounters daily.
The risks above impact the health of the professional truck driver, according to recent research.
Professional CDL drivers: Changes Need to Be Made!
For the truck driver, overcoming the barriers to good health is undoubtedly a task.
To start improving your health, forming new habits one at a time is a fantastic place to start.
We provide you with a few simple guidelines that you may use to feel better when driving.
The following pointers and counsel are helpful and simple to put into practice.
We advise adopting only ONE suggestion at a time into your routine for a few weeks or until you feel ready to take on another one.
Regardless of how little they may appear, take pride in your achievements in the area of health.
Do not contrast your objectives with those of others.
Set the benchmark for YOU since your requirements, and you are unique! Attempt your best.
Here are some recommendations for truck driver health that can help you in your career as a driver!
10 Health Improvement Ideas, Particularly for CDL Drivers
1. Stay Hydrated
Many individuals are unaware that dehydration may lead to various health problems.
The body does not indicate “drink” until “dehydration” has occurred.
In reality, you are already dehydrated when you feel thirsty.
Instead of just drinking when you are thirsty, take little sips of water throughout the day. The water of the highest “quality” should be consumed.
How much water should I drink each day?
The standard recommendation is to drink half your weight in ounces. For instance, 170 pounds Equals 85 ounces, which implies you should drink around 10.5 glasses of water daily.
Seems like a lot, but if you have not already, build up to drinking this much.
Tip: Always have a bottle of water close by so you may sip throughout the day.
2. Eat Fruits & Vegetables
Yep. You have probably heard this piece of advice before.
Do make an effort to consume more fruits and veggies throughout Your day.
They aid digestion and are packed with valuable vitamins and minerals for general wellness. 5 to 10 per day is ideal. Better is more.
Just a warning: try not to go overboard with the fruit. The fruit continues to provide the body with sugar.
#1: Raw fruit #2: Frozen fruit #3: Canned fruit Great for nutrition and health
Tip: Prepare a shake or smoothie while traveling. It is a fantastic strategy to ensure that you get a lot of the essential nutrients.
3. Avoid Stimulants
In our sector, stimulants used to be prevalent and normal.
But drinking coffee and energy drinks can harm your health. Make great use of these beverages, in particular.
Avoiding coffee and energy drinks altogether is recommended.
You may not be aware of this, but coffee causes dehydration.
These beverages are designed to temporarily artificially increase your body’s and mind’s energy levels and alertness.
Your body can tell when you need to relax. Do not attempt to avoid the need for rest by consuming these beverages excessively.
Tip: If you do love coffee or energy drinks, try to limit how much you consume.
4. Eat Light
For a few reasons, eating lightly while driving might be a good idea.
It might need a lot of energy to digest many large, filling meals daily. Driving while feeling tired may result from this.
Naturally, you will need to be aware of any dietary requirements, such as problems with your blood pressure or blood sugar.
But eating more sparingly or consuming fewer servings of the things you like can help keep you feeling better.
Tip: If you want to bring food from home, pack each piece of your meals and snacks a little smaller. You may progressively shrink the size of the servings over time to the point where you will not notice the decline.
5. Eat Less Junk Food
Reduce your junk food intake, such as chocolate bars, fries, hamburgers, and potato chips. They will clog your arteries and lead to a host of additional issues.
Poor nutrition is a major factor in the ill health of truck drivers.
Discover other healthful activities that are easy on your body.
Tip: Walnuts, almonds, apples, and healthy grain crackers with tiny quantities of cheese are good snacks.
6. A Green Drink Everyday
This is one of the finest things you can do to improve your health if you have a “fast-paced” lifestyle and lack the time to prepare healthy meals.
It may be a very easy technique for you to get energy and consume a lot of healthy ingredients.
Tip: If you have never taken “greens,” start with a very small dosage and gradually raise it each day until it reaches the manufacturer’s recommended level.
Add your “greens powder” and one scoop of protein powder, if desired, to a cup with a lid, along with at least 8 ounces of excellent quality water (or milk, almond milk, or any other kind of nut milk).
When you do not have the time to eat properly, this drink might be a great meal replacement. You will get vital nutrients and energy from it.
If your vehicle has a BULLET or tiny blender, you may add delicacies like fruit, spinach, or energy boosters.
7. Sleep
Most of us do not give sleep enough thought. The professional driver may have a serious problem with this!
Make an effort to sleep well every night. Getting the recommended 8 hours each night with regular bedtimes and rise times might be difficult for truck drivers.
A good night’s sleep is essential since it renews the body and keeps the mind active.
Stress might make it difficult for you to fall asleep. Before going to bed, try to discover methods to unwind and decompress. This may be a favorite reading or exercise routine.
Look for activities you may engage in to really “empty out” your mind and shut off the outside world.
To prevent what former truckers called “white line fever,” get out of the truck for breaks at least a couple of times daily.
Blocks of time away from work are the best stress relievers.
Look into some relaxing and stress-reduction applications. See our evaluation of the CALM app, which I like and find helpful.
Tip: Sleep in a dark environment to maintain high melatonin levels (draw the curtains for additional darkness in the bunk) or use a sleep mask. A better night’s sleep will be the outcome of high melatonin levels.
8. Supplements
Although maintaining a balanced diet while traveling might be difficult, consider taking a high-quality multivitamin daily.
For more precise vitamins, speak with a nutritionist or naturopath.
Tip: You probably receive enough of the benefits each day if you make yourself a green drink or a healthy shake every day and will not need additional supplements.
9. Healthy Weight
It might be challenging to maintain your desired weight when your lifestyle is transitory.
Long periods of inactivity, poor dietary choices, and work-related stress may contribute to gaining more weight than necessary.
Figure out your ideal weight, and try to maintain it.
There are several benefits to being the proper weight for height, bone structure, and body type.
Moreover, body composition is crucial. Locate a naturopath to analyze your bone, muscle, fat, and water levels. You cannot have enough muscle and hydration even if you are the right weight.
Tip: If you are using a few of the above suggestions, you probably already fall within a few pounds of your target weight.
10. Get Exercise Regularly
This is also a difficult but doable task.
You want to relax at the end of your driving day since you are exhausted from being behind the wheel, right?
At the very least, attempt to go outside for a brief, quick walk of about 15 minutes to get your circulation going and get some fresh air.
Tip: The key is choosing an activity you like that works nicely into your daily routine. Strive to include physical activity and exercise in your everyday routine.
Be realistic and take small steps towards success
Establish some attainable objectives for yourself.
Do not strive to do everything at once.
You will only give up in frustration and doom yourself to failure.
Strive to master one item at a time, such as increasing your water consumption gradually for weeks.
Maybe you could increase the quantity of liquid you consume daily by one ounce until you achieve your target.
It IS feasible for the truck driver to stay healthy.
Be open to change, but go at your speed while applying it.