Top 10 Health Tips For Truckers

The health of truck drivers is a matter that has been shown little to no concern. Living on the road can be a costly lifestyle for truckers. Unfortunately, this lifestyle often reflects a lack of concern for one’s health, but that may not be the reality of the matter. According to statistics, on average, truck drivers have more health problems and have a shorter life expectancy than other occupations due to their lifestyle.

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Overcoming health obstacles is definitely a challenge for truck drivers. Each time developing new habits is a great start to improving your health. Here are some easy tips to help you feel better during the process. The following tips and tricks are practical and easy to follow. You should only pick one tip at a time and apply it to your schedule for a few weeks or until you want to do another.

Be proud of your health benefits, no matter how small. Don’t compare yourself and your goals with those of others. You are unique and so are your needs. Book yourself a bar! Do your best. Here are some top trucker health tips that you will enjoy as a professional driver!

10 Tips for Better Health

1. Stay Hydrated

Many people don’t know this, but many health problems stem from dehydration. The body doesn’t give a signal to “drink” until it is already in a “dehydrated” state. When you feel thirsty, you are actually already dehydrated. Ideally, try to drink water throughout the day instead of just drinking when you’re thirsty. Drink the best “quality” water you can find.

How much water to drink daily?

The common formula says to consume 1/2 your body weight in ounces. Eg. Weight 170 lb. = 85 ounces means drinking approx 10.5 cups of water each day. Sounds like a lot, but work up to drinking this amount if you’re not already.

Tip — Keep a drinking container with you always, to sip away throughout the day.

2. Eat Fruits & Vegetables

YES. I bet this isn’t the first time you’ve heard this advice!
Try to eat more fruits and vegetables throughout the day. Not only are they packed with vitamins and minerals that are good for overall health, but they also aid in digestion. 510 a day is fine. As much as possible. Just a warning, don’t overdo it by eating too much fruit. Fruit is always a source of sugar for the body.

Best nutrition and benefit: #1 – Raw fruit #2 – Frozen fruit #3 – Canned fruit

Tip — Make a ‘shake’ or ‘smoothie’ when on the road. It’s a great way to get lots of the good stuff you need into you!

3. Avoid Stimulants

The use of stimulants in our industry was once widespread and common. However, coffee and energy drinks can have a negative impact on your health. Especially mass consumption of these drinks. It is best to avoid coffee and energy drinks altogether. You may not know that, but coffee actually dehydrates you. These drinks provide a short-term boost of energy and arousal to the body and mind. Your body knows when to rest.
Do not try to avoid the need for rest by overdosing on these beverages.

Tip — If you do enjoy coffee or energy drinks, at least try to cut back on the amount you drink.

4. Eat Light

Eating lightly on the go is a good idea for several reasons. Eating large, heavy meals several times a day can take a lot of energy to digest. This can lead to drowsiness behind the steering wheel. Of course, you need to pay attention to special dietary needs, such as blood sugar and blood pressure issues. However, eating lightly or eating just a few of the foods you enjoy can greatly help you feel better.

Tip — if you pack and bring food from home, pack your meals and snacks each with just a bit less in the portions. Over time, you can continue to gradually reduce the size of the portions, so you’ll hardly notice the reduction.

5. Eat Less Junk Food

Avoid junk foods such as potato chips, candy bars, french fries, and burgers. These clog the arteries and cause many other problems. Fatty, high-calorie foods are the main reason for poor truck driver health. Find other healthy things that can be easily done with bod.

Tips — some decent snacks to try –walnuts, almonds, apples, whole-grain crackers with small amounts of cheese.

6. A Green Drink Everyday

It’s one of the best things you can do for your health, especially with a “flying around” lifestyle and not having enough access to healthy foods on a regular basis.
It can be a really easy way to energize and get more of the good inside of you!

Tip — If you’ve never taken ‘greens’ before, start with just a very little amount and increase your daily dose up to the manufacturer’s recommendations.

In a cup with a lid, add at least 8 oz+ of good quality water (or milk or almond milk or any kind of nut milk), your ‘greens powder’, and a scoop of protein powder too, if you like.

7. Sleep

Most of us don`t pay enough attention to sleep. This can be a big problem for
professional drivers! Try to get enough sleep every night. 8 hours/night, with
regular bedtimes and wakes, is a good idea, but difficult for truckers. Proper rest is important it rejuvenates the body and clears the mind.

Stress can keep you from sleeping. Find a way to really relax and relieve stress before going to bed. It may be exercise or your favorite book. Find out what you can do to really clean your brain and shut down the world!

Tip — Sleep in a dark area (close curtains for more darkness in the bunk) or with a sleep mask to keep melatonin levels high. High melatonin levels will result in better quality sleep

8. Supplements

Maintaining a balanced diet on the go can be difficult, so it’s important to get high-quality multivitamins daily. Talk to your dietitian or naturopath for more specific supplements that may suit your needs.

Tip-If you make a green drink or a healthy shake every day, you can get enough delicious food every day and you don’t need to take any additional supplements.

9. Healthy Weight

Anything related to a temporary lifestyle can make it difficult to maintain your ideal weight. Prolonged inactivity, lack of proper nutrition, and work stress can be more severe than necessary. Understand what your weight is and stick to exercising as much as possible.

Getting the right weight for your body shape, size and structure are important for many reasons. Body composition is also important. Find a naturopathic doctor who can assess your water, bone, fat, and muscle components. You may be at your ideal weight, but you may be lacking in water and muscle.

Tip — Chances are if you’re following several of the above tips, you will be close to your ideal weight.

10. Get Exercise Regularly

This is a tough one too, but not impossible. At the end of your driving day, you’re tired from being behind the wheel and just want to chill right? At least try to get out for a short brisk walk for 15 minutes or so, to get your circulation moving and breathe the air.

Tips — the secret here is to find an activity you like to do, which fits reasonably well into your daily schedule. Try to make exercise/activity part of your daily routine.

Be Realistic — Take Small Steps for Success

Set some realistic goals for yourself.

Don’t try to do everything all at the same time.

You’ll just become frustrated and set yourself up for failure.

Try mastering one thing at a time, eg. Increasing your water intake over the course of several weeks. Maybe just something as simple as adding an ounce to the amount you drink every day, until you reach your goal.

Good health for the truck driver IS possible.

Be willing to change, but make the changes at your own pace.