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Tackle The Common Health Issues Truckers Experience Head-On

If you’re a trucker and on the road a lot of your life, there are numerous health issues you might experience. Here are some of the common health problems and the best solutions. 

 

Obesity 

 

Truckers obviously spend a lot of their working life sitting in a car seat. So, it should be no surprise that obesity levels are high among these workers. 7 out of 10 truckers are obese in the USA according to some studies so this is definitely a common issue. You need to make sure that exercise is part of your regular routine. There are some easy exercise ideas to explore so you don’t need to hit the gym. About 15 minutes of exercise each day will make a massive difference here.

Lung Cancer 

 

A tremendous 60% of truckers in the USA smoke according to the latest research. It’s not clear why this is although it could be a way for individuals to cope with the stress of this job. It might also be something to do with socio-economic factors. Regardless, it might be time to start thinking seriously about quitting. These days, it’s easier to quit smoking than before. You should consider taking up vaping. It provides the same physical process as smoking without the harmful chemicals so it’s a good substitute. You can also use it to gradually reduce your nicotine intake until you hit zero rather than going cold turkey. 

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Sleep Apnea

 

You probably won’t be aware if you suffer from sleep apnea but your partner or anyone who you sleep with will have noticed it. It caused you to stop breaking temporarily and repeatedly through the night for several seconds at a time. This can be quite alarming for anyone sleeping next to you and the stress on your body will leave you exhausted the next morning. If you suffer from this condition, many countries won’t even allow you to drive. Surgery can fix this issue however you can also reduce it by changing your lifestyle. Drinking alcohol, smoking and obesity all increase the chances of experiencing this condition. 

 

Problems With Sleep Routines 

 

As you have probably learned, it’s difficult to keep a traditional sleep routine as a trucker. The hours that you work can be crazy. You might wake up at 4 in the morning to arrive home around 2 when you will be exhausted and almost immediately fall asleep, waking up at 9. It’s a weird pattern for your body to be in and you’re right in thinking this can play havoc with your health. If you’re working long hauls you need to make sure that you’re using stop-off points where you can get a proper rest with a bed. You should also speak to your employer about getting your schedule in advance. That way, you can prepare a plan and ensure that you are gaining the rest you need while fitting in personal time for you to enjoy. Remember, downtime is still going to be important when you are a trucker. 

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Depression And Isolation 

 

There are certain professions and jobs where mental health issues are more common than others. For instance, you might be aware that doctors are more likely to experience depression than virtually any other professional worker. However, truckers also face issues here and the reason for this is quite simply the level of isolation. Some truckers took the job on because they love the peace and serenity of being on the road. Many are trying to escape the challenges of life at home but others simply aren’t prepared for the sheer level of isolation that they experience. It’s important to stay in touch with people, even on long haul trips. Tech is your friend here and while you can’t keep in touch on the road, you can video call friends, families, and loved ones when you’re stopped. Or, if you’re single, you can check out some dating apps to form new connections. 

 

Issues With Nutrition 

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If you have spent a lot of years on the road, you’re probably already familiar with the issue of eating healthily. When you’re trucking, you have to grab food where you can find it and this is usually going to be a fast-food joint on the highway. The problem is that these places and meals will not provide the nutrition you need to keep your body healthy. There are of course ways to deal with this problem. For instance, you can pack lunches to take with you. Don’t forget that if you’re not getting the right level of nutrition, levels of immunity will be significantly reduced. This is going to make it far more likely that you do develop serious diseases. 

Don’t let common health issues those in the trucking industry face get you down. One small change at a time is the best way to see results in your overall health and wellness.

 

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Read about some strategies to help you as a driver make fitness a reality:
https://mothertruckeryoga.com/2019/04/29/trucker-fitness-expectations-vs-reality/

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Looking After Your Eyes As A Long Distance Driver

Looking After Your Eyes As A Long Distance Driver

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As a long-distance professional driver, your eyesight is, of course, one of the most vital parts of your job. It’s not easy to take care of your eyes and general health when you are on the road all the time and concentrating for hours on end. Plus, as you age, your eyes’ capabilities will naturally decrease with time. 

 

But of course, you are taking your own life in your hands as you get behind the wheel each day. This means it is of high importance that any eyesight issues you have are resolved to maintain your own safety and the safety of other drivers and pedestrians. 

 

Read on to find out three ways to look after your eyes as a long-distance driver!

Regular Eye Tests

As a driver, it is crucial that you have regular eye tests. Even if you have never experienced issues with your eyesight and you don’t wear glasses or contacts, regularly testing your eyes will pick up any changes in your needs. Around once a year, you should visit an optometrist who will test your eyesight and determine whether you need glasses. 

 

Eye tests are also important because they pick up any further issues with your eye. Using a machine called a phoropter is used to examine your eye closely, checking out any abnormalities that could become issues down the line. As a driver, these eye tests should be part of your routine in order to stay safe on the road. If you do need to order some prescription glasses, find deals at Eyeglasses.com. 

Appropriate Breaks

Just like any job that requires concentration, taking regular breaks is very important. As a long-distance driver, you likely understand the importance of taking breaks for tiredness as part of your safety procedures. 

 

Appropriate breaks are not just helpful to make sure you aren’t driving tired; they also help give your eyes the regular rest they need. Your eyes are just like any other organ in your body – they cannot function at 100% concentration for hours on end. Don’t ask your eyes to run a marathon for you every day – give them the breaks they need.

The Right Diet

Your eyes respond to a good diet just like other parts of your body. Eating well on the road can be very tricky, and it’s hard not to live up to the trucker stereotype of a junk food diet! However, eating fresh food if and when you can seriously improve your overall health, including your eye health. 

 

Here are a few foods that are proven to help eyesight.

  • Citrus fruits such as oranges. These contain Vitamin C which is a crucial vitamin for eye health.
  • Non-meat proteins, such as nuts and eggs.
  • Fish. Fish contains Omega 3 and other fatty oils that are fantastic for cognitive health in general.
  • Green vegetables like spinach and rocket salad. 

 

Long-distance driving is a crucial job that many people overlook. Your role is important, and taking care of your eyes is vital to complete this role!

Take care of your eyes, long-distance driver!

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Truck Driver Health: Vitamin C What You Need to Know

Truck Driver Health is an Important Aspect of Healthy Living.

Out on the road, healthy foods can be hard to find, and that means that you may not be getting all the vital nutrients you need to stay healthy as a truck driver. Remember that old saying, “An orange a day keeps the doctor away”? OK, maybe it was an apple, but oranges are often a fruit that is readily available at most truck stops, which means you can get your Vitamin C anytime, anywhere. And your body will indeed thank you!

Attention Truck Drivers to Avoid Truck Driver Health Issues… Get your Vitamin C!

Vitamin C is a water-soluble vitamin and is something our body does not store. Vitamin C is also known as Ascorbic acid and is found in fruits, vegetables, and animal products.

I can’t stress enough over how important it is for our health! It would be best if you had it daily to manage the physiological functions of your body. Yet so many people, truck drivers included just aren’t getting enough Vitamin C. Education plays a big role in making healthy choices. If you don’t know what foods contain certain vitamins, then how can you work to consume them. And furthermore, how can you prepare for your trip ahead if you don’t know what you should be buying, preparing, and packing? Don’t worry, Mother Trucker Yoga’s got your back!

Mother Trucker Yoga Blog Vitamin CTruck Driver Health Issues, What You Need to Know

Why do we need Vitamin C?

Vitamin C is a potent antioxidant and immunity booster that promotes cardiovascular health, growth of bones, wound healing, development and repair of body tissues, and skin rejuvenation. When we are stressed we lower our immune response, so make sure you are also practicing healthy stress relief habits and truck driver health issues may arise. Check out Mother Trucker Yoga’s 10 Ways to Reduce Stress. And don’t forget to breathe, your body depends on it.

But Vitamin C is also critical in the production of collagen, L-carnitine, and some neurotransmitters. It helps metabolize proteins, and its antioxidant activity may reduce the risk of some cancers. There are so many benefits to Vitamin C, and boy oh boy, does it taste good! If you are worried about the looks of fine lines and wrinkles, age spots, or losing that youthful vibe, then fear not; Vitamin C should be on your list of must have’s to keep your whole body healthy and in check. But this vital vitamin isn’t just for our youthful appearance; it also helps with muscle function, tone, and vitality. Our tissues feed on protein, water, and Vitamin C, and you need all three to keep your physical tone, strength, and elasticity healthy.

Did you know that Vitamin C helps produce collagen? That super important component to anti-aging and skin elasticity and is the main component of connective tissue and the most abundant protein in mammals. And when it comes to truck driver health, collagen is great to be getting as it is wonderful for our skin. Roughly 1 to 2% of muscle tissue is collagen. And it is an important component in fibrous tissues such as:

  • tendons
  • ligaments
  • skin
  • cornea
  • cartilage
  • bones
  • the gut
  • blood vessels

Getting your daily dose of Vitamin C will leave your tissues happy and healthy but don’t forget about the importance of stretching! When your tissues get the vital nutrition they need those aches and pains will start to fade away with a few good Mother Trucker Yoga stretches.

Types of Vitamin C

Other than natural Vitamin C found in fruits and vegetables, ascorbic acid is frequently used in supplements. Other Vitamin C types include:

  • Mineral ascorbates (Calcium ascorbate, sodium ascorbate, etc.)
  • Ascorbic acid with bioflavonoids
  • Other blended different forms (Ester-C containing ascorbate, dehydroascorbate, calcium threonate, xylonite, and lyxonate)

Don’t stress if you can’t get it fresh, as a truck driver you may need to supplement often and that is OK.

 

Truck Driver Health: Required Daily Amount of Vitamin C

Age RDA
Infants (1-3 years) 15 mg
Children (4-9 years) 25 mg
Adolescents (9-13 years) 45 mg
Teens (14-18 years) 65-75 mg
Women (>19 years) 75 mg
Men (>19 years) 90 mg
Pregnant women 85 mg
Breastfeeding women 120 mg

 

“5 Vitamin C.” Institute of Medicine. 2000. Dietary Reference Intakes for Vitamin C, Vitamin E, Selenium, and Carotenoids. Washington, DC: The National Academies Press. doi: 10.17226/9810.

Health Benefits

If you are going to eat, you might as well eat something that packs a powerful punch with it. And foods that contain Vitamin C are nothing short of a POWERFUL PUNCH for your entire body’s health. Knowledge is power and when you know what your food can do for you, then you can make those healthier choices!

Boosts Immune System

Vitamin C is the core member of the fighting team against microbes. WBCs (Leucocytes) include a group of cells (Neutrophils, innate lymphoid cells, monocytes, eosinophils, basophils, and natural killer cells) whose function is to attack or engulf (phagocytosis) and then kill the pathogen.

But the actions of these warriors require the help of Vitamin C as its key function there is Phagocytosis (engulfment of a pathogen) and cellular mobility.

Heart Sweetheart

Vitamin C loves our heart and supports its health unconditionally. Research shows that adequate intake of Vitamin C lowers the LDL (bad cholesterol) levels and its antioxidant properties fight off the free radical damage.

Research shows that it can control blood pressure, heart rate, and blood sugar levels. As it carries the enzymatic reaction that synthesizes norepinephrine (from dopamine) which controls all these functions.

Boosts Energy Levels

Vitamin C levels in the body are directly linked to that of L-carnitine (amino-acid), which plays a huge role in energy production in the body.

Vision Patron

Research shows that Vitamin C promotes the health of retinal blood vessels. Vitamin C helps in maintaining connective tissue and collagen in the cornea of the eye.

Its daily adequate consumption (300mg) prevents cataracts and shows promising results in reducing the progression of macular degeneration into later stages.

Radiant Skin

Vitamin C has a crucial role in collagen production present in our skin. It hydrates the skin, fights wrinkles and aging factors, and makes your skin healthy and blossomy.

Truck Driver Health Mother Trucker Yoga Blog Trucker Health Vitamin C what you need

Sources of Vitamin C  

You can find this critical vitamin in lots of different foods and my advice, try to eat a variety of healthy foods. As a truck driver access to certain foods may be challenging at times so don’t stress if you cannot get guava or kiwi fruit into your daily diet. My approach is to reach for the lowest hanging fruit (hehehehe) so you don’t end up stressing yourself out over not getting a large enough variety. What is available to you right now? What foods can travel well? What can I bring from home? 

Fruits Serving Milligrams per serving
Lemon 1 fruit 44.5
Orange 1 large fruit 97.5
Kiwi fruit 1 fruit 64
Papaya 1 small fruit 97.6
Guava 1 cup, raw 377
Grapefruit juice 1 cup 93.9
Pineapple 1 cup chunks, raw 78.9
Mango 1 cup 60.1
Strawberries 1 cup, sliced 97.6
Tomato juice 1 cup, canned 170

 

Vegetables & spices Serving Milligrams per serving
Red Bell Pepper Per 100 gm 80mg
Kale 1 cup 180mg
Broccoli 1 cup, raw 81.2
Potato 1 large 72.7
Brussels sprouts 1 cup, raw 74.8
Cauliflower 1 cup, raw 51.6
Cabbage 1 cup, raw 44 mg
Thyme Per 100 gm 160 mg
Green chilli 1 green chilli 109 mg

 

Animal sources Amount (mg/100 gm)
Lamb liver (fried) 12
Lamb heart (roasted) 11
Lamb tongue (stewed) 6
Calf adrenals (raw) 11
Human milk 4
Cow milk 2
Goat milk 2

Your health is your responsibility and that doesn’t need to be a scary thing. That can be a sweet opportunity for you to improve your health and turn lemons into lemonade!

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The Benefits of Working Out with Others

The Benefits of Working Out with Others

When you work out, you have the choice to do it alone or with others. Some people are lone wolves who would much rather do it alone, but working out with other people has some excellent benefits too. You can choose to work out with a friend or exercise in a group when you join a class or even a club or group that’s been set up for the activity that you enjoy. When you choose to work out with others, it makes it a more social experience, which can deliver a few different benefits and could even help you to be healthier.

 

Better Accountability

 

Getting fit with other people can be a great idea if you struggle to hold yourself accountable. It’s often far too easy to just decide not to go to the gym or do that workout when there are other things you could be doing instead. If this sounds like you, you could benefit from exercising with other people. When you have others who are counting on you to turn up, it makes it more difficult to decide not to go. You don’t want to disappoint anyone, especially if they’re your friend and they’ve made the effort to show up for you.

 

More Fun

 

For a lot of people, working out with others is just more fun. When you exercise alone, it can be peaceful, but you also might just find it kind of boring. If you prefer someone to talk to while you work out or even just someone whose company you can enjoy while you both get on with your workout, it can make your workouts more interesting. Attending a class like those offered by Fitness 19 can be a lot of fun too. When you’re surrounded by other people, it raises the energy in the room. Plus, it can help you to feel less self-conscious if everyone else is doing the same thing as you.

 

Safer Workouts

 

Working out with someone else can make your workouts safer too. For example, if you’re lifting weights at the gym, you’ll have someone there to spot you. You will be able to do exercises that you might not have been able to do on your own, which means that you can diversify your workouts more. And if you choose to work out with a personal trainer, in a class or just with someone who’s a little more experienced than you, you can learn new things under someone else’s instruction.

The Benefits of Working Out with Others MTY Blog couples walking

Push Yourself Further

 

You might feel inspired to push yourself further if you’re working out with someone else. You can motivate each other to keep going and complete your workout so that you don’t give up before you should. Working out together can also encourage you to get a little competitive. Some healthy competition can push you to try and do better so that you beat the other people you’re working out with.

 

Start working out with other people if you want to get more from your workouts and make your exercise more of a social experience.

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How Photography Can Ease Stress on The Road

How Photography Can Ease Stress on The Road

Being a truck driver is far from an easy job. In fact, according to Transport Topics, all those long hours of driving in isolation can take a heavy emotional and physical toll on drivers. Given how tough and stressful the job can be, drivers are always looking for ways to manage the difficulties while they’re on the road.

Photography can ease stress mother trucker yoga blog

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There are a number of ways to relax and prevent fatigue, just like we’ve previously mentioned on Mother Trucker Yoga. But while you’re on the job, one surprisingly effective solution is practicing photography. If you want to know more about this hobby and how to get started while juggling your driving day job, read on for some tips!

How Photograph Can Help with Stress

Creativity and Stress

In general, creative activities are often associated with mental benefits. True enough, NPR’s article on the brain benefits of art explains that making art can help you feel more connected to yourself and the world — thus helping to lower stress and anxiety. Again, as driving can be stressful, photography is a great fit when it comes to artistic activities that you can do on the go. After all, you can find subjects for photos almost anywhere you go, and it makes those little breaks much more worthwhile.

Photographs and Mental Vacations

What’s great about photography is that even the photographs themselves can help provide relief from stress. Studies featured on CNBC state that looking at photos can have calming effects on the brain. This is especially true if you are fond of taking photos of natural wonders and the outdoors, as these types of photos allow your brain to go on a mental escape.

Photography and Relaxation

Lastly, just like any hobby, photography can provide you with a pleasurable and relaxing experience during your idle moments on the road. What’s great about photography is the activity itself isn’t that time-consuming, allowing you to take a quick photo when things aren’t as hectic. This can be particularly great if you’re required to drive through scenic locations that give you plenty of things to take photos of.

How To Get Into Photography

What You’ll Need to Get Started

The first thing you’ll need to start your photography hobby is a camera. Adorama’s selection of cameras represents the vast options you have when choosing a device — featuring trusted brands Canon, Nikon, Sony. If you’re just starting out, the Canon PowerShot SX720 is a reliable and compact camera that’s perfect for everyday use. But if you’re looking for something more professional, the Sony a7 III Mirrorless Digital Camera takes outstanding photographs in high-resolution 4K HDR. You also have options if you want to stick to your phone camera. Wired’s list of the best phone camera accessories recommends equipment like Moment’s Anamorphic lens and the Shoulderpod G2 grip to help you take professional-grade images.

Taking Lessons

While winging it is always an option, you may also want to seek outside help when trying to learn photography. Luckily, the internet is a great resource especially for those who are starting this hobby from scratch. Firstpost’s feature on the best YouTube channels for learning photography suggests resources such as The Creative Of Photography to get you acquainted with the basic photography principles, and beyond.

Sharing Your Work

You may eventually want to share your photos with other people. There are a number of ways to do this. Platforms such as Instagram give you access to a wide audience due to the sheer number of daily users. If you’re looking for something that allows for higher quality photos, Flickr is the preferred choice of both professional and amateur photographers.

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10 Quick Ways to Reduce Stress Today

10 Quick Ways to Reduce Stress Today

Living over the road where your home, office, kitchen, and the vehicle is all one can be overwhelming and stressful. Stress can cause headaches, muscle tension, difficulty sleeping, irritability, and negatively affect our immune system. We all know that stress is not suitable for us physically or mentally. However, how do we keep stress from manifesting itself into our daily lives?

 

Life Is About Choices

 

The great American philosopher, Ralph Waldo Emerson, wrote a letter to his daughter who was worried over a mistake she had made. This is what the letter said:

 

“Finish each day and be done with it. You have done what you could. Some blunders, losses, and absurdities no doubt crept in; forget them as soon as you can.

 

Emerson’s quote serves as a reminder that we must give ourselves permission to make a few mistakes, be imperfect, and “fall off the wagon” from time to time. Accept what you were able to accomplish and leave yesterday in the past. Do not let stress and mishaps prevent you from moving forward. 

 

An article that appeared in Medical News Today discusses how “overwhelmed and stress, in common terms, is a feeling people have when they are overloaded and struggling to cope with demands. These demands can be related to finances, work, relationships, and other situations, but anything that poses a real or perceived challenge or threat to a person’s well-being can cause stress.”

 

You may not always be able to control what happens in your daily life, but you can practice healthy habits to manage stress.

Reduce Stress mother trucker yoga blog post

10 Ways You To Reduce Stress and Overwhelm in Your Life:

  1. Get up a few minutes earlier than planned and take some time to be silent, meditate, and visualize how your day is going to be great.
  2. Allow others to help you. If they did not want to help, they shouldn’t have asked. And that my friend is not your concern.
  3. K.M.S. (Keep Mouth Shut). This single piece of advice can prevent an enormous amount of trouble, concern, and pain. Ask yourself: “is what I am about to say helping or hurting”? And go from there.
  4. Eat right. Start with one right choice. An apple. A glass of water. No need to bulldoze your life today. Just add in one new food or drink more water and see where it takes you.
  5. Listen to relaxing music or guided meditations (Check out M.T.Y.’s guided meditations made just for drivers). Choose uplifting or motivating broadcasts or shows. Stay away from music, radios, and entertainment that only causes more pain, confusion, agitation, and anger. You can choose what you listen to.
  6. Laugh—every single day. Laugh. Laugh so hard you cry. And better yet, laugh with a friend. Laughter releases endorphins that you desperately need to stay happy.
  7. Surround yourself with people who lift you rather than tear you down.
  8. Take ONE DEEP BREATH before you say or do anything more.
  9. Be kind to unkind people. Kindness matters. Being kind doesn’t mean you agree with them or even want to be their best friend. But if you won’t be helpful, then who will be?
  10. Meditate, pray, practice yoga. When is the last time you unplugged with something that will plug you back into life? Ensure you check out Mother Trucker Yoga’s Online Membership site as drivers just like you can come together and get fit inside and outright from the cab of your truck. 
  11. 11. Look After Your Back. Getting regular massages and looking after your spine and back muscles will make it a lot easier for you to feel at ease, especially if you’re sitting for many hours a day. If you have any pains in your back, you definitely need to see a good chiropractor and let them help you.

 

Finding the best overwhelm and stress relief strategies may take some time. Do not give up if one doesn’t work; move on and try another. However, it is essential to keep looking for the tools that will help you manage life’s ups and downs healthily. Keeping stress at a manageable level is vital for your overall well-being. 

Surround yourself with people that support you in your journey and leave those that do not, behind. You will not regret it. Too many people in today’s world have come to normalize stress. Do not be that person. Identify your stress triggers and then take action to dismantle that stress. It may feel like work in the beginning, but in the end, you will feel the effects of a happier, healthier life.

Don’t be that person that wears their stress like a badge of honor and as a result, you are not only unhappy but stuck in life. When I am feeling stressed, stuck, or overwhelmed I get up and get moving. When I do that, I breathe more deeply, my blood circulates, feel-good chemicals and hormones are pumped to my brain and I FEEL BETTER.

The world tries to complicate our health, but I want to simplify it for you. Today, do one thing that makes you feel good. Do one thing that makes you smile. Do one thing that gets you up and moving. I promise you, that you won’t regret it.

mother trucker yoga audio meditation bundle

Check out Mother Trucker Yoga’s Audio Bundle– so you can de-stress and get back to doing what you need to do, and love to do.

Resources: https://www.medicalnewstoday.com/articles/145855.php

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8 Amazing Benefits of Eating Dark Leafy Greens

Benefits of Eating Dark Leafy Greens

 

If you ask my kids they will tell you many things, but one thing I have always said since they were young has been:

“Eat your greens; they keep you healthy!”

 Cliché!

Your body needs vegetables, and more importantly, your body needs those dark leafy greens to function optimally. 

But what exactly do we need them for?

Let us have a peek into its potential constituents and their mighty benefits to “make and keep” your body full of health.

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Benefits of Leafy Greens

 

For many of us, we know what we should do, but that doesn’t always mean we do it. Knowledge is power and when we can better understand the why beyond the request can we then make a better decision. Greens play a critical role in our body’s functions, if your body is not functioning optionally or even just OK, it may be time for a green tune-up. 

 

Fight off the Oxidative Stress

Antioxidants are currently most abundant among their fellows and are so in trend. Their propensity to fight the harmful free-radicals in our bodies is formidable. They fight the oxidative stress that we encounter in our daily lives through our dietary habits, anxiety, and environmental influence, fights aging by preventing the cellular damage and improves the cell revamp or renewal process.  

 

Dark leafy greens have an abundance of antioxidants (even more than in blueberries), called Flavonoids resting in their Chlorophyll. Chlorophyll also can normalize the production of R.B.C.s, absorb the toxins (e.g., foul breath or body odor), and even fight the carcinogens.

 

Takes Care of Your Gut Health

Dark leafy greens are rich in probiotics which are close friends to our gut flora. The microhabitat, which aids in digestion in our gut feeds on these probiotics. As 90 % of our diseases arise from poor digestion, they help in an overall improvement of health and boost our immune system by potential assimilation of vitamins, minerals, and other necessary nutrients. Get your greens in and improve your gut health with one of my favorite power green smoothie recipes. 

 

Boost Immune System

Dark leafy greens like Spinach and Kale are rich sources of folate, iron, calcium, fiber, Vitamin C, and K. The study has shown their vital role in boosting immunity by creating chemical symbols to stimulate the growth of I.E.L. Cells that regulate our Humoral immunity. 

 

Now some may argue that eating spinach isn’t good for you due to the oxalate found in these greens, my friend and colleague Karen Urbanek HHP argue the opposite: Don’t fear these greens, instead, you can reduce your oxalate levels by cooking and even boiling your veggies! This can reduce anywhere from 30 to 90% of the oxalate content. 

 

Karen also says: “You can also take calcium citrate and magnesium citrate with every meal. Use bitters prior to eating or take B6 to stimulate digestive and enzyme production. If you feel Oxalates have been a major factor, consider getting an Organic Acids test done and read by a professional.” And if you think you are sensitive to oxalate there are dozens of other foods this can be found in, don’t blame spinach, it might be time for a gut overhaul. 

 

Improve vision and Brain Function

Dark leafy greens are full of Phytonutrients like Carotenoids, Restravesol, Curcumin, etc. these phytonutrients have anti-inflammatory and antioxidant effects, which are beneficial for our vision and brain health. Phytonutrients are critical for the body because they enhance immunity, and during a time like COVID-19, we need all the help we can get to build immunity naturally. And part of that is ensuring you are getting the necessary nutrition you need from quality foods. 

 

Detoxification

Dark leafy greens like Cilantro, Parsley, and coriander leaves are potent detoxifiers. They help the liver get rid of the toxins and prevent numerous diseases, while parsley is powerful enough to eliminate toxic metals from the bloodstream. May seem a bit odd, but try putting these herbs in your water. Don’t like the taste? Then add a little fresh squeezed lemon, or berries to your water for a refreshing drink. And remember fresh is best, dried herbs like the listed when dried have less nutritional value. But for those that travel, something is always better than nothing. 

 

Nutrition

Dark leafy greens are abundant in the essential nutrients for your body. Many of them contain Beta-carotene, Vitamin C, K, B, lutein, and a small amount of Omega-3 fats. They are rich in minerals like:

Calcium – keeps your bones and teeth strong and healthy coordination of muscles and nerves.

Iron – Erythropoiesis (Red Blood Cell Production)

Potassium – Regulates fluid retention in the body and manages muscle contractions.

Copper – helps in the production of Collagen and absorbs Iron.

Magnesium – Aids the vital function of the body. Critical for muscle function. 

 

Weight Management

Dark leafy greens are low in carbohydrates and rich in fiber. Fiber keeps your tummy full and limits unnecessary snacking, helping you manage and even lose your weight.

 

Health- Infusing Dark Leafy Greens

  • Greens: Primary Functions

 

  • Cabbage: Combats Anemia and Heart diseases

 

  • Kale: Healthy vision and retinal function and aids blood clotting

 

  • Mustard Greens: Prevents Arthritis and lowers LDL Cholesterol

 

  • Spinach: Regulates Heart Rate and Blood Pressure, Combats free radicals

 

  • Turnip Greens: Enhances collagen synthesis and Boosts Immune system

 

 

Many of us wonder as to how many greens we should eat.

Dark Leafy Greens and gut health mother trucker yoga

Recommended Intake of Dark Leafy Greens

Nutrition experts recommend eating ½ a cup of Dark leafy greens daily. At the same time, USDA recommends eating 3 cups of dark leafy greens per week. In my opinion, you can’t go wrong with dark leafy greens. And as my friend Karen Urbanek says: “You can’t get fat by eating vegetables”. So eat up. Experiment, try them in salads, saute, as a bed for lean protein, and you can even throw them into smoothies. 

 

It may take time, you may need to steer your taste buds towards natural foods and re-learn to like them if all you have been eating is processed foods. And when in doubt, eat them because you know they are good for you. Your gut is your first brain, so feed it wisely. 

Looking for more ways to improve your eating on the road?

Check out Mother Trucker Yoga’s blog all about on the go breakfast!

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How Chiropractic Can Help Truck Drivers

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Sitting for hours, lifting heavy objects, having to work long nights – these are important duties that truck drivers do, but they can take a toll on their health. This can lead to many serious problems, including tension and back pain. This article will explore more behind what a chiropractor can do to assist truck drivers.

Frequent Health Problems That Plague Truck Drivers

young truck driver and truck

Truck drivers can run into some serious health issues due to long days of sitting and being on the road. Some of the most common problems are:

  • Obesity
  • Hypertension
  • Back pain
  • Sleep apnea
  • Joint stiffness
  • Stress

What is Chiropractic Care?

Chiropractic care is a holistic form of medicine designed to treat various musculoskeletal conditions. A chiropractor will adjust your body by twisting certain parts and applying pressure to them. Some might also implement tools depending on how severe the problem is.

How Can Chiropractic Care Help Truck Drivers?

Chripractor

There are plenty of ways chiropractic care can assist truck drivers.

It Reduces Stress

Trying to meet strict deadlines can be stressful. This stress can cause hypertension which can result in symptoms like trouble breathing, headaches, irregular heartbeat, and fatigue. If not fixed, it could lead to even more severe trouble, including a heart attack or stroke.

A chiropractor can reduce signs of anxiety and stress by ensuring your spine is aligned. Many don’t realize that the spine is mainly connected to the brain. If there are blockages between them, it can heighten your stress levels. By adjusting your spine, a chiropractor opens up this pathway to help calm the signals.

In addition to this, chiropractic adjustments will release an impressive amount of endorphins. These natural painkillers treat tension and help you to feel more positive.

It Treats Sleep Apnea

Sleep apnea is a condition that makes it difficult for you to breathe when sleeping. Most of the time, it’s the result of obesity. This is because the extra weight pushes against your airways making it hard for air to pass through.

A chiropractor will feel around your spine, especially around your neck, to feel where airway obstructions might be. They’ll then adjust your spine to ensure vertebrae are in place and to reduce tension. This will help you to breathe better when sleeping.

It Ensures Your Spine is Aligned

One of the best benefits of chiropractic care is that it keeps your spine aligned. You might not realize it, but many sources of bodily pain are the result of a misaligned spine.

A chiropractor will touch various portions of your spine to see if there are misalignments. They might also ask you if you’re experiencing any strange symptoms and request that you walk around so they can monitor your gait.

After observing you, the chiropractor will get to work on fixing areas of concern. To realign your spine, they will press on certain portions of it. This will help to slide any vertebrae back in place and release tension around your spine. These adjustments will also prevent tightness around your nerves which could lead to uncomfortable tingling sensations up and down your spine.

It Improves Your Flexibility

Truck drivers need to be able to move goods in and out of their truck. However, this can be difficult if you suffer from back pain or joint stiffness. Chiropractic care prevents and treats these issues with the help of various adjustments.

Some chiropractors might also incorporate massage into your treatment. Massages have been shown to improve your flexibility and range of motion because they increase fluid around your joints and muscles. This can also reduce tension which makes it easier for you to move them.

Three of the best massages for flexibility are the therapeutic massage, deep tissue massage, and sports massage.

Therapeutic Massage

One massage type your chiropractor might use is the therapeutic massage. This type of massage focuses on the body’s tissues. By using gentle motions on them, it will help to loosen up tightness. To give you the ultimate relief, this massage will be used on all parts of your musculoskeletal system.

Deep Tissue Massage

A deep tissue massage applies a bit more pressure to the body compared to the therapeutic massage. This massage will untighten knots and reduce inflammation around your joints. It can also improve your blood circulation.

Sports Massage

While a sports massage is designed to help athletes, it can be beneficial for truck drivers. This is because it increases your flexibility and works to build up your body to prevent injuries. Because of this, your body will be better equipped to carry and move heavy objects.

It’s Natural

Chiropractic care is a natural way to treat many ailments. When you’re a truck driver, it can be dangerous to rely on pain-relieving drugs, especially since many make you drowsy. By using special adjustments, a chiropractor can instantly provide the same relief. Unlike drugs, chiropractic care fixes the problem rather than masking it. This way, you can be sure that your bodily ailments or pain will actually be treated.

In addition to this, your chiropractor will give you some tips to use when driving. This might include:

  • Doing certain exercises each day to prevent pain and stiffness
  • Changing your hand position on the steering wheel to stop cramping
  • Sitting on a cushion to keep your spine aligned
  • Ensuring your mirrors are in an easy position for you to see when driving

How Often Should Truck Drivers Visit the Chiropractor?

As a truck driver, it can be difficult to find time to consistently visit the chiropractor. Depending on how severe your symptoms are, a chiropractor will recommend that you visit anywhere from one to three times per week. While this might be an investment at first, in the end, you’ll find your body feels invigorated and free from pain.

Chiropractic care is a great option for truck drivers to consider. It can naturally treat many health concerns and prevent them from coming back. Because of this, you’ll find it much easier to move around and do your job.

About the Author

Dr. Brent Wells, D.C. founded Better Health Chiropractic & Physical Rehab and has been a chiropractor for over 20 years. His top-rated chiropractic clinic has treated thousands of Alaska patients from different health problems using physical therapy, chiropractic care, and massage therapy designed to help give long-lasting relief.

Dr. Wells is also the author of over 700 online health articles that have been featured on sites such as Dr. Axe, Organic Facts, and Thrive Global. He is a proud member of the American Chiropractic Association and the American Academy of Spine Physicians. And he continues his education to remain active and updated in all studies related to neurology, physical rehab, biomechanics, spine conditions, brain injury trauma, and more.

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6 Rules for Over the Road Fitness

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6 Rules for Over the Road Fitness

 

The idea of over the road fitness is not the norm for some. And for others, they think of it only as taking their traditional workout with them. And that is great. But for the rest of us, being smart and looking at how you can add movement, fitness, health into your day, even while doing what you always do is what I call over the road fitness. And fitness in your everyday life!

 

Long drives can trigger multiple health issues! Old News!

We can pull through the long-distance travels effortlessly!

Good News!

Let us take look at

“How can we avoid backache on the way?” Back pain is not new news, but the reality is there is a large group of people who have back pain, or any pain and it doesn’t bother them enough to make a change. There is a story that a mentor told me some years ago. 

 

There was a cat laying on a nail crying meow. 

And the owner’s friend asked, “why is the cat meowing?” 

And the owner said, “oh, she’s laying on a nail”. 

And the friend said, “well, why doesn’t she just get off the nail?” 

The owner said, “Because it doesn’t hurt that bad”. 

 

The moral of the cat story is some people’s pain is only bad enough to complain about it. They don’t actually want to do something about it. Where is your pain? Where is your desire for being healthy and improving your fitness? We won’t change anything we don’t want to change. Here are a few road rules to help you stay healthy, fit, and happy while traveling, driving, rolling down the open road. 

 

Forestall the trigger

Each time you enter your car or any vehicle, open your door wide. Use your hand to hold the seat, keep your back straight, bend your knees, and take your seat at your near edge of the seat while facing the vehicle. Then, in one move, lift and swing your legs together and place them on the car’s foot-mat.

 

Adjust your seat accordingly.

You just can’t fix your seat where you can see everything clearly to feel like a boss on the road and let your back handle all the discomfort in the world.

Setting your seat at a height that your hips lie in the same height as of your knees is more befitting.

Are you in need of a new truck seat? Many drivers think they can’t afford a supportive truck seat. But can you afford years of pain, spinal damage, and discomfort from years of driving? Invest in yourself before things breakdown- that includes your body! Check out the AIR CHIEF STANDARD STYLE ON-HIGHWAY TRUCK SEAT from Bud and Tony’s Truck Parts.

Standard Features to this seat include:

Air Chief Seat Mother Trucker Yoga blog

  • 20” Wide Soft Seat Cushion
  • Height Adjustable Headrest (can be removed)
  • Fully Reclining Backrest
  • Triple Chamber Air-Lumbar Support System
  • 3-Position Seat Cushion Extension & Tilt Adjustment
  • Fore & Aft Slides (7 Inch Tracks)
  • Poly-Dynamic Air-Suspension™
  • Integrated Isolator
  • ICP -moves with Suspension & Isolator
  • Bellow

 

 

Relax Your Body

Easy Stretches for Travel with Mother Trucker YogaDo not sit like a statue and try checking regularly, reminding yourself to relax your arms or legs while driving. Not only will it trigger back problems but will also hamper with blood circulation. Muscle cramps and stiffness. Let’s be honest, we get lazy and even though we can move while driving, we don’t. So make it a point to move more while driving. Need help getting creative with movements? Check out Mother Trucker Yoga’s Audio Easy Stretching for Travel: Safe Yoga While Driving Download.

 

 

Arms position and pedal distance

Your arms should be bent at 20-30 degree angles while your legs should bend at a 45-degree angle. It will prevent you from slouching and support your spine. Look for your sweet spot and commit your driving for a lifetime to it. This may require you to purchase additional support tools for your truck or vehicle. 

 

Lumbar Support

This invention is no less than a blessing for people suffering from backache—use quality lumbar support to keep your back in a right and comfortable position. BackShield is lumbar support designed for a comforting cushioning effect to your back and improves your posture. It is conveniently portable and can nicely fit in cars, trucks, and R.V.s. Purchasing yourself a BackShield is a profitable investment for your lifetime. Use our code at checkout: MTY10

In case you don’t want to buy lumbar support, you can roll a towel and place it in the back near the lumbar vertebrae. But take it from me, it won’t work like a BackShield. 

BackShield for RV Driving

Mirror Positioning

Position your mirror at the right angles to avoid unnecessary twisting and turning of your neck and back. And when you look out at your mirrors use your whole body, look at that mirror peek as a movement for your body too. 

 

Other Important Points

Take small intervals

If you travel a long distance, it will help your body relax from stiffness in your muscles. Stretch your body, walk for a few minutes, and restart your journey.

Hydration

Keep yourself hydrated on your way. Generally, our mind and body are on autopilot mode while driving, and our blood pressure tends to lower down a bit, and we start to feel off. To maintain your blood pressure, you need to hydrate your body frequently to stay in a conscious state and a good mood.

Music Therapy

Listen to your favorite music album. It will help your nerves to calm down and relax your entire body.

Fuel your body

Don’t let your stomach starve. Give it proper nutritious food because, “When the tummy is happy, nothing is crappy!” when you are in a good mood, it will fight the stress hormone released in your body.

Drive Safely

Last but not least,

“Drive Cautiously”

“Follow the traffic rules.”

“Don’t get a ticket for speeding.”

 

Being fit is not an overnight change. And in my mind, it’s not based on weight, size, or gender. It’s based on how you feel. So ask yourself: “how do I feel?” And don’t be afraid to answer. So many people deny that they need to work harder, improve themselves, and pay more attention to their fit-ness in life. These road rules are meant to help you see the options available. You probably noticed that the rules above are not based on squats or hundreds of push-ups daily or running a couch to 5k. These are rules to help you improve the quality of your life! 

 

  • See more clearly where the road is taking you. 
  • See more clearly where it is you want to go. 
  • See more clearly how easy it can be to change lanes in your fitness and health. 

 

This post is sponsored by:

Bud and Tony's Truck Parts

Bud and Tony have known each other for over 50 years (brothers – from another mother you could say) and have been in business together for over 30 years. They have always believed in our economy thriving and work hard to make sure it continues upward. They both know the trucking industry has and will continue to be the backbone of our economy. With this in mind, they came together to be a part of this ever-growing, ever-changing but steadfast, and traditional business that will always keep moving American and the world forward.

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A Truckers Workout: Resistance Bands Exercises

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It can be hard to get moving, stay fit, and be active whether you are a truck driver, a traveler, or a commuter. Being in the driver’s seat all day long sucks. And when we can’t be active, that can also wear on our mental state. Resistance bands are an excellent way to get in a truck driver workout anytime, anywhere.

Our Resistance Band Travel Set Is the Best Truck Driver Workout On The Go.

Exercise comes in all forms, and using resistance bands is one quick and simple way to stay fit, healthy, and mobile.

Movement is partly what saved me from a life strangling addiction. And when I’m not moving, long story short, it is often a slippery slope to the land of sorrows, depression, and anxiety. When you don’t feel good, you tend not to make the best choices, which is why getting in a trucker workout can make all the difference.

And there is something so unique about feeling strong, feeling alive, feeling in my body.

I love exploring movements. I love being creative and pushing myself in a way that can best serve my body.

But too much of anything can be an insufficient thing-even exercise. As I get older, I’m more conscious of my joint bones and trying to stay pain-free, not just trim and fit.

And about two years ago, I took a terrible fall, and it landed me a slow recovery and a body that felt like it was well into its 70s or 80s. Muscles wouldn’t let go of the trauma, and I started to develop imbalances that were wreaking havoc on the body I fought so hard to keep living in.

Resistance Bands Make an Easy Truck Driver Workout

Rediscovering resistance bands was one thing that jump-started my body’s recovery and began to heal my injuries and imbalances without pushing it too hard (and I had no intention of being as big as the Incredible Hulk).

My eye’s resistance bands are a very unappreciated piece of trucker workout equipment. So many get sucked into believing that the more expensive, the better, and then never use it. But truth be told, bands are great, think of them as one step up from bodyweight exercises and super nurturing to your joints!

And when implemented correctly into truck driver workout and daily life, you will see a big difference in your strength, pain level, and mobility because resistance bands strengthen the attachments where the muscle and bone meet. In contrast, free weights bulk the belly of the muscle making this an excellent trucker workout. And to make sure you are moving towards your healthiest self, don’t forget to download our free Healthiest Self Check-List

resistance bands easy workout guide blog post mother trucker yoga

10 Benefits to a Resistance Bands Workout:

  • 1) They improve the quality of your exercises.
  • 2) They help to focus your control, form, and function.
  • 3) They recruit your stabilizing muscles.
  • 4) They’re fundamental for functional training.
  • 5) A great alternative to machines.
  • 6) they’re lightweight and easy to use for travel fitness.
  • 7) they’re designed for compound exercises.
  • 8) You have control over the angle.
  • 9) They help you feel your muscles working or not working
  • 10) They work your muscles differently than the use of free-weights

Variety is the spice of life. Stop thinking you have to do the same old thing every day.

You can easily add in a resistance bands workout that lasts 5 minutes, and you can get a fantastic activity in no time!

How do Resistance Bands Work?

Unlike weights, resistance bands don’t rely on gravity. The more you stretch the bands, the more they resist your movement, want to work harder, and increase the band’s stretch. That means that if you work with a free weight, you can only go as far as your joint will allow, but with a band, create more resistance, and you have just increased your workout. And I love resistance bands because you can get creative, way more creative than you can with weights.

Here are some of my current favorites for working with resistance bands.

Resistance Band Travel Set Workouts

Foot and Leg Exercises with Resistance Bands: Great Trucker Workout

Because a truck driver spends a lot of time sitting, their legs can become weak and tired, and we need our legs to be mobile and strong to help support our back.

Place a tied or loop resistance band about the length of your forearm and place it over the balls of your feet. Stretch the band just enough so there is no slack. Keeping a tall body (no rib thrusting or booty pushing), start to march in place. Work to lift your knee without leaning back or tipping forward. March in place 30 times.

Next, ground into one leg and keep a solid neutral rotation on the leg (pit of the back of the knee pointing back and on dumping into the hip), engage your glute, and press out with the opposite leg for a lateral lift. Think about kicking out with the heel, not the toes (almost like internal rotation).

Do this 10-20 times on each side.

Trucker Workout: Resistance Band Arm Exercises

Standing firm in neutral, feet grounded, and no rib thrusting. First, anchor your elbows at your sides and press out with both fists (the movement comes from the elbow) on an exhalation. Place your fists inside the tied-off or loop resistance band.

Try this 10-20 times. Next to keeping your upper body strong and stable, pull one fist up, and one fist down, like your arms are marching in place. Do this 10-20 times. Finally, pull your fists diagonally and then back to the center 10-20 times. Notice which arm is stronger and tune into making sure you don’t dominate the movements with that more muscular arm.

Resistance Band Exercises for Hips and Glutes

This was a lifesaver because my left hip and hamstring weren’t cooperating, and my right glute was weak (a very unstable pulley system). Place the tied off resistance band around your ankles (shoes optional) and walk 30 paces forward and back in the following ways:

  1. Wide Monster Strides (pull the band as wide as you can comfortably and walk forward and back)
  2. Regular Walk (Walk-in an average hips distance and stretch the band with enough resistance when you walk)
  3. Diagonal Walk (Step to the right one foot at a time, then to the left, alternating forward and back)
  4. Sideways Walker (Create a slight squat and step foot to foot to the right, then to the left)

Leg Strength with resistance bands Mother Trucker Yoga blog

So many think their workout has to be at the gym in workout clothes and X minutes long to be “worth it.” But here’s the thing, I carry my bands with me in my car. Yes, I do a three-minute workout here or there, and it all adds up! To step out of the box, you have to start to think out of the box!

And you might as well add resistance bands into that thinking too!

Don’t have our Resistance Band Travel Set? Grab this kit and join me! I got you covered!

resistance band training mother trucker yoga blog hope zvara 

Want more great moves like these? When you buy our mini travel resistance bands kit, you get: 

  • One Large Physical Therapy Grade Resistance Band (Medium or Heavy Resistance)
  • Two loop bands with varied resistance
  • Door Loop to attach your bands to your truck cab door or door at home for an easy portable workout
  • 25 Page Resistance Bands Guide for easy go-to workout ideas! Making a truck driver workout even easier no matter where you are.
  • Resistance Band Travel Set Mother Trucker Yoga BLog

And after a great day of movement with your newfound love of resistance bands. Don’t forget to help your muscles recover with our exclusive pain relief cream made for drivers… STIFF Mother Trucker. After an excellent trucker workout, your muscles may feel a bit sore or even stiff because you are now using them, and there is a window of time where your body has to readjust. STIFF Mother Trucker pain relief cream is a perfect remedy for your trucker driver’s workout to help you feel better wherever you are.

STIFF Mother Trucker Pain Relief Cream for Travel

 

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