Truck Driver Health

Truck Driver Health

Trucker Health:
Driving on the road makes healthy living very difficult. The lack of activity and restaurant eating can create health risk at all ages. Making good choices is not impossible, here are a few important resources and ideas to help.
Healthy fast food
High blood pressure
Exercise on the road
Heart attack and stroke warning signs
Stop smoking

Truck Driver Health # 1

Healthy fast food
Stick to these easy rules:
Always eat a variety of foods in moderate sizes.
Don't use as much salt on your food. If you can always carry seasonings in your truck so you can add flavor without adding more salt.
Stay away from foods labeled jumbo, giant, and super/sized. Bigger portions means more calories. Buy a regular or smaller portion instead of the larger ones.
Buy grilled or broiled sandwiches with deli meats like lean roast beef, turkey or chicken breast.
Ask that special sauces or extra dressings be left off the order, and add lots of vegetables.
Don't eat the croissant or a biscuit instead eat a bun, bread or an English muffin.
Pile on at the salad bar if there is one, but stay away from creamy, tricky salad dressings.
If you are eating Mexican food, be sure to order bean burritos, soft tacos, fajitas and other items that aren't fried. Chicken is better than beef, even more so with lettuce, tomatoes and salsa. Set a limit on refried beans, and don't eat much cheese, sour cream, or guacamole. Beware of fried tortilla shells. Taco salads can have over 1,000 calories.
Sometimes Pizza is a good choice. Get thin crust pizza with vegetables on top, order a salad, and allow yourself one or two slices.
Stay away from these:
Fat/free muffins with plenty of sugar, skinless fried chicken has too much fat, Chinese food that's deep fried or high in fat or sodium.

Truck Driver Health # 2

High blood pressure:
High blood pressure increases your chances of having a stroke,heart attack, and kidney disease, also preventing you from passing the D.O.T. physical examination. D.O.T. requirements for blood pressure is 140/90 mm/hg. So to help keep your blood pressure low try the following to make sure you have good truck driver health:
Talk with a Doctor:
Always take all of your medications as prescribed. If you don't understand how to take the medication, be sure to ask your Doctor.
Sustain a healthy weight,
Try to eat in heart healthy manners, Eat plenty of fruits and veggies, lower fatty dairy foods. Limit your total fat consumption.
Control sodium to no more than 2400 mg, or about one teaspoon of salt daily.
Don't drink alcohol or only in moderation. Men, moderate use is only two drinks per day, Women, Only one drink per day.
You must be active a minimum of 30 minutes a day, with fast walking or bicycle riding. A couple of fifteen minute workouts is fine if you don't have thirty minutes.
Stop smoking. Smoking raises your chance of a stroke, As well as Heart Disease, Artery Disease, And different forms of cancer.
Stay away from Caffeine, It is a stimulant that can make your blood pressure go up. Stuff like coffee, Tea, Or soda can all have to much caffeine.

Truck Driver Health # 3

Exercise on the road
Talk to your doctor before you begin an exercise program, If you have not been very active, Or if you are at risk for heart disease or any more chronic health related problems.
Select activities you will enjoy. If you can not find any place outdoors to exercise, then be sure to stash some weights in your rig and do your work out in the sleeper.
Always carry a jump rope with you.
Force yourself to make it a regular daily habit, or at the very least every other day if possible.
Listen to your favorite music to keep you entertained as you do your work out.
Find folks who who will constantly encourage and keep you motivated.
Make sure that you do not over extend yourself. Lots of people give up on exercising after just a few days, Because they have over done it. And because of tired & sore muscles, But you must do this to maintain Quality Truck Driver Health.
Make sure to reward yourself for all of your progress, whether it's losing those extra Lbs. or just for keeping up your new habit.
Heart attack & stroke warning signals:
We Know that Coronary Heart Disease is the number one killer, And stroke is number three. So be prepared to help out if these symptoms happen to yourself or anyone else.
The most important thing is: Dial 911 as fast as possible. Every second matters in an emergency situation, so do not ever wait more than five minutes to get some help. Lots of people can benefit from meds and treatments not available in the past. For instance, Clot stopping drugs can eliminate some heart attacks and strokes in progress, If given fast enough.

Truck Driver Health # 4

Heart attack warning signals:
Your chest hurts. Lots of heart attacks start with discomfort in the center of your chest that lasts more than a 3 minutes, or even goes away and then returns. You may also feel some uncomfortable pressure, squeezing, fullness or just some pain.
You may have upper body discomfort. Discomfort & pain in one or both arms, Your back and neck or even discomfort in your jaw or stomach should all be signs. Ladies should note that they might have different signs than men do, not as much chest pain and more of other signals.
Nausea
Cold sweat
Dizziness
A lack of breath, which may occur with or without chest pain.
The stroke warning signs:
The A.S.A. states that these are warning signs of a stroke:
A sudden numbness or weakness of the face, arm, or leg, especially on only one side of the body
Abrupt confusion, trouble talking or understanding
Instant trouble seeing in one or both eyes
Abrupt trouble walking, dizziness, loss of balance or coordination
A rapid, strong headache with no known reason.

Truck Driver Health # 5

Stop smoking:
For good truck driver health you must make the decision to stop. Map a plan and stick with it. Tell your family, friends, and co/workers about your decision to stop, and ask for their support.
You need to consciously consider the reasons why you need to stop, like improving your health or not spending so much money on cigarettes.Always plan for the challenges that you will face during this time.
Be sure to chew on some gum or eat hard candy as ways to cope with your itch or urges. Get rid of all cigarettes and tobacco products from your environment.
Make sure to talk with your doctor about your plans.
The drug nicotine is addictive because it tranquilizes and appeases you. It makes you think you feel good while your smoking, but you will feel much better when you "FINALLY" do quit.The Step By Step Guide To Get Any Smoker Free From Cigarettes For Life The Quit Smoking Bible.

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