Category: Drivers

By now you’ve most likely seen the picture of Bill McElligott, the truck driver who had severe sun damage on one side of his face.

It came from a, now famous, study by the New England Journal of Medicine released in 2012. It showed a truck driver who had been driving for over 28 years and showed signs of extreme aging on the left side of his face. The researchers concluded that the UVA that came through his truck’s window had caused intense damage on that side of his face, while the other half remained relatively smooth. It showed on a single face how powerful that sun can be at aging our skin.

The power of the sun

As a professional truck driver, you get a lot of sun exposure every day. It primarily hits the left side of your face and body. Although glass does filter out harmful UVB rays, it cannot filter out UVA rays and those rays can penetrate deeper into the skin.

And even when it’s cloudy, the sun can still cause harm. More than 80 percent of solar UV radiation can penetrate cloud cover, according to the Skin Cancer Foundation (SCF).

While many believe the sun can only be harmful when there is warm weather, but you can get UV damage year-round. Snow even makes the UV rays more intense because they reflect off of it.

So why is all of this important to you as a truck driver?

While you may not care much about wrinkles like Bill McElligott’s, you should care about the risk of skin cancer. The same type of UV rays that cause wrinkles also cause cancer.

Currently, 1 in 5 Americans will develop skin cancer in their lifetime and the risk is even higher in jobs where you’re regularly exposed to sunlight, according to SCF. As a driver, you fall into the category of high sun exposure and need to be vigilante about sun protection.

Thankfully, skin cancer is treatable if caught early but prevention is critical to help avoid risk. 

You should be visiting a doctor semi-annually to get checked for skin cancer as well as performing monthly self-exams.

How to Protect Yourself

There are few simple things that you can do to protect yourself from the sun while driving.

1. Wear sunscreen every single day: Even when it’s cloudy or snowing, you need to apply sunscreen to your face, arms and hands. You should focus on the left side of your body because it’s the most likely to receive the most sun exposure. According to SCF, you should be wearing SPF 15 at minimum, but SPF 30 is recommended. It should be a broad spectrum sunscreen that protects against UVB and UVA rays because UVA rays are the most likely ones to penetrate window glass and cause damage.
2. Cover up: Weather permitting, wear longer sleeves to protect your skin from the rays. Certain fabric won’t fully protect you from sun exposure so you should still apply sunscreen, but it will offer another layer of protection. Hats can also provide a level of protection for your face and head.
3. Wear sunglasses: The sun can also cause damage your eyes and even cause cancer. As a driver, your eyes are your most important asset so safeguard them with sunglasses that provide UV protection.

As a driver, you are at a high risk for UV sun exposure and skin cancer. By taking some simple preventative measures, you can protect your skin.

As you already know, stress is part of the job. Between traffic, tight deadlines and long hours of sitting, driving can be an incredibly taxing job.

Learning how to cope with the built up stress that driving causes can help you improve your daily life. Here are 7 tips to help relieve stress.

Signs of stress

There are many signs of stress but many of them are easy to write off as part of “daily life”. However chronic stress can lead to a variety of health problems including mental health problems, heart disease, obesity, high blood pressure, heart attacks, stroke and gastrointestinal problems.

Signs of stress include:

• Low energy
• Headaches
• Upset stomach
• Insomnia
• Frequent colds
• Chest pain and rapid heartbeat
• Nervousness and shaking
• Clenched jaw and grinding teeth
• Becoming easily agitated or frustrated
• Feeling overwhelmed
• Having difficult relaxing
• Racing thoughts
• Forgetfulness and disorganization
• Changes in appetite

This is just an abbreviated list. There are many signs and symptoms of chronic stress and should not be ignored.

1. Eat healthy

It’s hard to eat healthy on the road. But making small modifications to your diet (like no bun on a hamburger) and bringing your own nutritious snacks can make a huge difference. Staying hydrated also helps fight stress and fatigue so make sure to be drinking water while eating your healthy snack.  Check out our list of healthy road snacks for some on-the-go ideas. 

2. Get out and stretch

When possible, get out and stretch for 3-5 minutes. Stretching can help relax your muscles and ease tension. Sitting all day can put a lot of stress on your body and moving your body around can help clear your head. Exercising as much as possible also helps reduce stress as well as increase your energy and strength. Even taking a short walk can help clear your mind and balance your stress levels.  

3. Meditation

Meditation is one of the most effective forms of stress busting. It has been shown to reduce anxiety levels over 60% of the time. However, it’s easy to think you have to meditate for a long time or be within a formal setting to enjoy the benefits. But simple breathing techniques are forms of meditation and can be done anywhere, anytime. The simplest of exercise is to breathe in through your nose for 4 counts, hold the breath for 2 counts and then exhale through your mouth for 4-6 counts. Repeat 5-10 times to clear your mind and create instant relaxation. When not driving, meditation apps are a great option if you want to dive deeper in a practice. These guided meditations are customized to certain moods or issues so you can find the experience you want.

4. Be present

Driving all day can be lonely. When you come home, learning how to be fully present with your friends and family can help relieve these feelings. Try to focus and actively listen to what they have to say about their own lives. Instead of worrying about things in the future, stay present in the moment and enjoy everything happening right then.

5. Sleep

Getting a good night’s sleep is critical to reducing stress as well as increasing general wellness and health. Ideally, you should be getting 7-9 hours of sleep a night. Keep your room dark and cool, turning off electronics before bed and having a nighttime routine can help ensure a restful night.  

6. Music/podcasts

Listening to some of your favorite music, a podcast or an audiobook can help take your mind off a stressful driving situation. Tuning into something that is interesting or stimulating can help focus your mind and relieve tension. Music can also help a great deal. Soothing music is great if it doesn’t make you drowsy, but anything that you enjoy will get the job done.

Check out some of our driving playlists for hours of good music!

7. Spend time with friends and family

Take the time to spend time with the people you love and who make you happy. Driving can be very isolating so making sure you take some free time to reset yourself and be present with your loved ones.

While the cold and flu season seems like a normal part of life, this year’s season will be nowhere close to normal. The coronavirus is not going anywhere soon, which means we’ll be dealing with the pandemic alongside other viruses. 

With the impending cold and flu season just around the corner, it’s important to be vigilant about protecting yourself—if not more this year.

Getting sick could mean time off the road and although it may seem like a common illness, it’s important to remember that the common cold and flu could now be symptoms of COVID-19 and therefore, we all need to take extra precaution.  

Here are 5 tips to help reduce your chance of getting sick.

1. Get your flu shot

It’s the number one thing you can do to prevent the flu. It often takes minutes and is available at your doctor’s office or local pharmacy.

2. Wash your hands

During cold and flu season, there is no such thing as washing your hands too much. Wash them with soap and water every chance you get, especially after being around someone sick. Keep alcohol-based hand sanitizer in your truck for when a sink isn’t available. Also, get in the habit of not touching your nose and mouth to avoid spreading germs.This should be a regular habit with the onset of COVID-19, but it’s even more important this year. 

3. Get enough sleep

Being well rested helps your body fight off any illness. Sleep deprivation can cause your body to run down and make you more susceptible to getting the flu. Get 7-9 hours a night can ensure your immune system stays healthy.

4. Keep your surroundings clean

Doorknobs, cellphones, steering wheels, and light switches can all harbor germs. Sanitizing your surroundings daily with an alcohol-based cleaner or wipes can reduce the amount of germs you come into contact with.

5. Live a healthy lifestyle

Drinking enough water and eating vitamin-rich foods can help boost your immune system. When you are dehydrated or eating processed foods, your body can become stressed and you can become more susceptible to illness. Eating foods that are rich in vitamins and minerals, such as fruits and vegetables, can help ward off illness or reduce your time being sick if you do catch something,

No one wants to be sick, but these simple steps can ensure you and your family stay healthy this season.

The new year is (finally) upon us. The beginning of a year is a good time to reflect on the past year and set goals for the coming months. When goal setting, it’s better to make specific, attainable goals. While the goal ‘lose weight’ or ‘save money’ are common goals, they are vague. It’s easier to stick to goals if you make them detailed and measurable.

Below are a few ideas of resolutions for truck drivers.

1. Drink up (that H₂O)

It’s easy to opt for sugary drinks or ones with caffeine when you’re out on the road. But drinking more water can help your body in a variety of ways. It helps boost cardiovascular activity, keeps your joints and muscles working, cleanses toxins from your body, boosts brain function and energy function and much more.

Set a goal on how many ounces you’d like to drink each day. A good rule of thumb is to use is to take your body weight and cut it in half. That’s how many ounces of water you should aim to drink each day.  

2. Hit the pavement

Staying active is critical to good cardiovascular health and maintaining a healthy weight. But being more active can help you to feel better on a daily basis. As a driver, most of your job is sitting, which causes stress on your back, neck and knees. Getting 30 minutes of aerobic activity a day can counteract the ill effects of sitting and keep your heart healthy. Exercise has also been shown to boost mental health and clarity.

But you don’t have to run a marathon tomorrow. Walking around your neighborhood or biking to the grocery store are simple but effective ways to get more exercise. Aim for 20-30 minutes of cardio activity at least 4-5 times a week.

3. Safety always

Safety is the most important thing as a truck driver. But this is the year to make safety a constant priority. This could include reducing your distractions while driving, always performing a full pre-trip inspection or taking new safety courses. Our safety resource center can help you stay up-to-date on the latest safety information. 

And with ongoing threats of health safety with COVID-19 as we wait for a vaccine, this includes making your health safe as well. This cleaning and best practice checklist can help you stay vigilant on the job. 

4. Eyes on the prize

As a driver, your eyes are a greater risk that other jobs. Long hours on the road can damage your eyes over time. This year, be sure to make an appointment to get your eyes checked and wear any glasses or contacts that are recommended. Also, be sure to wear sunglasses to prevent UV damage and keep eye drops in your truck for when your eyes feel dry or overly fatigued.

5. Keep the connection

It can be hard to maintain relationships while on the road. But making your personal relationships a priority can make a huge difference in your mental health. Try scheduling a standing phone call with the important people in your life or make sure you reach out to at least one person a week via text or email. Even small points of contact can help you feel connected.

Staying healthy on the road can be difficult. The choices are often gas stations or fast food restaurants, both filled with unhealthy landmines. Packing your own snacks is often the best option for ensuring you’re eating something nutritious and well-balanced.

A healthy snack can keep you alert longer and help trim your waistline. Here are 7 healthy snack options that are easy to keep fresh on-the-go.

1. Vegetables/fruit and peanut butter

Apples celery with peanut butter can easily be pre-portioned and brought on the road. There are many options for peanut butter in single serving containers.

2. Trail mix

This is one of the easiest portable snacks because it won’t spoil and provides a good mix of fat and protein. Make your own by combining 2 parts nuts with one part dried fruit or granola and put a cup serving in a plastic baggie. There are also a lot of recipes for adding your own flavors like bbq to your trail mix.  Or try one of the pre-packaged options, which may be one of your best choices when faced with a gas station filled with chips and candy.

3. Beef or turkey jerky

Picking a brand of jerky that doesn’t contain a large amount of sugar or preservatives can make this snack a great high-protein option. Or you can try making your own!

4. Bento box

Making a bento box filled with healthy options can be a great way to snack with some variety. You can fill it with cheese slices, hard boiled eggs, crackers, fruit (try frozen grapes!) or nuts. Can also make a great breakfast on-the-go as well.

5. Tuna pouches

Tuna now comes in convenient pouches or kits so you can get a good source of protein and omega 3s, with minimal effort.

6. Vegetable chips or popcorn

If you have a craving for something crunchy, there are some good alternatives to potatoes chips. Veggie or plantain chips are now common in most stores and offer more nutritional value than a regular bag of Lays. Popcorn is also a great option for a low calorie but high volume food. 3 cups of it is only 192 calories, making for a highly satisfying snack.

7. Dark chocolate

If you want something sweet, dark chocolate is your healthiest bet. It offers antioxidants and studies have shown that it can help prevent heart disease.

Eating healthy on the road shouldn’t be hard. With a little forethought, you can bring along a few healthy and delicious snacks.