Commercial truck drivers, who transported 70% of all the freight shipped in the United States in 2019, are the backbone of the economy. It is crucial that the people operating the vehicles take care of their health because a sizable section of the nation depends on freight transportation. Here are some advice for remaining healthy while traveling because it might be challenging to maintain your health in such a busy job:

Tips for Staying Healthy While Traveling:

1. Keep hydrated. Its crucial to stay hydrated if you want to stave against infections. Dehydration is the cause of many ailments, and thirst is a symptom of it. Water is the best hydrating agent known to man. Ensuring you are getting enough water to drink. In addition to strengthening your immune system, drinking adequate water is helpful for your long-term health.

2. Regular exercise. Getting into an exercise habit can help you feel better and increase your body's resistance to sickness. Exercise has long been proven to lower stress, enhance cardiovascular health, and enhance immunological responses. There are several possibilities to walk, jog, and perform other activities when traveling, even though going to the gym might not be an option.

A vital aspect of healthy aging is exercise. It has numerous health advantages for your general fitness and well-being. Simple physical activities may also improve your driving experience and increase your safety on the road. Encourage physical activity is necessary for a commercial driver it is important element in improving mental health.

Drivers in the research who were encouraged to work out every day:

- Reported being able to tilt their heads more easily to check for blind areas when changing lanes or backing up.

- Were able to make right-hand turns while being able to swivel their bodies farther to assess the road ahead.

- Exhibited greater flexibility overall by entering their autos more quickly.

3. Place sleep first. Our immunological response has been shown to decline when we do not get enough sleep. Sleep is also crucial for your health and safety as a truck driver. Long-term sleep deprivation can also have a terrible effect on your general health. It has been connected to diabetes, obesity, and other conditions that may be harmful to the health of truck drivers. Getting enough sleep is another important factor in ensuring that you are aware to both on- and off-road dangers.

4. Eat nutritious foods. The best method to strengthen your immune system and provide your body the vitamins and minerals it needs to fight off infectious diseases is to eat healthily. Choose foods like green leafy vegetables, salmon, and fruits that are abundant in omega-3, iron, and vitamin C. In order to strengthen your immune system and preserve your long-term health, you must practice healthy dietary habits. To make eating healthy while traveling easier and more comfortable, be sure to bring plenty of wholesome snacks.

TOP HEALTHY DIET FOR COMMERCIAL DRIVERS:

Lean Meat                        Healthy Snacks

Fresh Fruits                     Drink more WATER

Fiber Rich Foods

5. Take your vitamins. It could be a little more difficult to get all the vitamins and nutrients you need if you are always traveling. To maintain your health and strengthen your immune system, consider taking a multivitamin daily. Alternately, you might select supplements depending on what your diet is missing.

6. Organize your first aid kit. It is crucial to take care of your health while traveling, and keeping a fully filled first aid kit in your truck will help you be ready for any unforeseen medical emergencies that may occur. To help you feel your best, be sure to pack things like painkillers, antihistamines, and cold and flu medicine.

7. Reduce stress. You can take stops to stretch and breathe fresh air, listen to your favorite music or podcasts, meditate, or practice yoga as one method of reducing stress while driving. You can feel more refreshed and energized after engaging in these activities since they can help you unwind and refocus your thoughts.

8. Cut junk out of your diet. Fast food is frequently an accessible and practical choice, particularly for truck workers. However, fatty, high-calorie items like those you frequently encounter at fast-food restaurants can have a serious negative impact on your health over time. Try to cut away soda and other processed items from your diet.

9. Do not touch your face with dirty hands. Many airborne and surface contact viruses prefer the mucosal membranes in your nose, eyes, and mouth as entry locations. You may expose yourself to a greater viral load and raise your risk of getting sick if you touch your face, rub your eyes, or put food in your mouth with unwashed hands.

10.  Avoid stimulants coffee and energy drinks have traditionally been popular sources of energy, especially when working, but it is actually preferable to stay away from them entirely. Your health will suffer if you depend too heavily on these beverages, whether it is from dehydration or just receiving intermittent bursts of energy when you actually need to relax.

Mental Health Tips, Specifically for Commercial Drivers

- Go somewhere with a friend. If permitted, it might occasionally be a pet, spouse, or significant other.

- Call home every day. It is a terrific method to stay in touch with your family and keep them "in the know."

- Music. Bring your favorite music with you so you can enjoy it while driving.

- Spend time grooming and taking daily baths. Truck drivers frequently receive criticism for being unclean. Stay away from being pressured by absurd deadlines. Each day, taking the time to get ready and put on new clothes will assist improve mood. Spending the time to do this will make you feel better.

- Schedule time off from your truck. If you set aside money for it, you can accomplish this.  The cost of living on the road might be high.

- Take caution when selecting your relaxation areas. Stop at pristine truck stops.

Tips and advice will not only improve your well-being but also help you succeed in your career. Keep these small things in mind to help you stay healthy and prevent burnout.

References:

www.smart-trucking.com/tips-for-good-mental-health/

www.truckingproudins.com/news/improving-truckers-health-and-wellness

www.mem-ins.com/blog/mental-health-in-trucking-5-ways-to-support-stressed-drivers/