The Tradies Guide to Retaining Health

It has become increasingly evident that interactions between the brain and peripheral tissues, including the cardiovascular and immune systems, contribute to both our mental and physical health¹. It has also become increasingly evident that the average tradesperson has adopted not so favourable dietary habits, which without a change might lead to more and more of them bursting out of their blue singlets for all the wrong reasons.

Finding the right balance between energy expenditure and food intake to maintain muscle strength and a healthy body weight is one of the biggest challenges faced by Australians. The same goes for the every-day tradie.

Building the foundations for good health

Our health just like a wall needs a good basis to maintain its strength and integrity, without the right foundations and support it will eventually fall over. The area must be compact thoroughly, missing gaps in our nutrition leave room for disease onset and poor health outcomes. Smooth finishing touches may not always be an ideal representation of what lies beneath, sooner or later the cracks will show through to eye level. We must therefore ensure perfect levelling of what goes into our body and what comes out.

Take hold of your advantage

Your active day is paid for! Tradesman and women’s physical exertion within the first few hours of work exceeds the typical office workers throughout their whole work day. Most other workers have non-physical jobs and therefore require more out of work hours to walk, run or engage in some form of aerobic exercise to increase their energy expenditure.

Know your comfort zone

Remember that feeling of complete and utter exhaustion following a run when you just want to lie on your back and never get up? Reach this peak zone for 10-15mins at least twice a week. Not only will you burn fat faster, but also strengthen your heart and lungs.

Why not try: Some street or hill sprints, burpees or HIIT (High Intensity Interval Training) which can incorporate squats, push-ups, skipping or swimming to push your whole body too its limit.

There are 24 Hours in a day

Are you an active couch potato? If you work for 8 hours, sleep for 8 hours, what do you do for your remaining 8 hours?

Yes, your job is physically demanding however studies show that even when adults meet physical activity guidelines, sitting for prolonged periods can compromise metabolic health². Feel compelled to fit in some exercise; if you go to work early in the morning a session after work is a viable option. Make it a habit.

Eat for health; not hunger

94% of tradies on average do not eat enough fruit and vegetables. Aim to incorporate raw foods into your diet to boost your fibre and endurance. Avoid consuming too much saturated fat, added salt, added sugars and alcohol which are low in fibre and nutrients. Immediate health benefits can be seen even from reducing these by small amounts, whilst reducing risk of chronic conditions like heart disease, type 2 diabetes, stoke, gastrointestinal cancers and chronic kidney disease in the long run.

Bananas, oranges, oats, grainy breads, kidney beans and a little honey are all high in energy, yet low GI and are great additions to your diet to accelerate your metabolism.

Hydrate

The human body is approximately 60% water. Adequate intake of water is therefore important for metabolism to regulate bowel movement (prevent constipation), eliminate toxins (urine and sweat) and to provide nutrients and oxygen to our cells.

Consume: 2.0- 2.5 L (8-10 glasses) of water each day. Note: be sure to increase consumption when working outdoors, exercising or in warm weather.

Coffee and energy drinks act on the central nervous system, speeding up heartbeat, rate of breathing, dilating blood vessel and relaxing smooth muscle. They also initially overcome the perception of fatigue by boosting alertness however in excess may lead to insomnia, an upset stomach and rapid heartbeat. Irritability and anxiety is also seen. High intake promote the loss of calcium via urine posing threat on bone health and increasing risk of osteoporosis.

If you are physically dependant on coffee and are trying to cut back try replacing a cup or two with herbal tea and drink plenty of water. Withdrawal symptoms; headache, nausea and shakes generally subside after 4-7 days.

Can’t put down the stubby? You can refer to our article Winter Health Kick: Go Dry for more information on how to cut back on your alcohol consumption.

Make healthy nutrient dense food choices and you’ll have more energy, be sharper on the job and feel and overall sense of wellbeing to be a better partner, parent or mate.

Begin with a routine

Don’t let habitual greed or excess in eating cloud your judgment on healthy eating. Decide on a meal set for the week and repeat it for about 4-6 weeks.

1. Buy a small esky (or take out a few stubbies from your existing one to make room for the fresh stuff)
2. Schedule in a weekly shop to stock up on food supplies; this will not only save you time but will prevent those poor choices often made on an empty stomach.
3. Pack in the vegetables (be it fresh or frozen) and make extra dinner; leftovers make for the perfect work lunch the next day!
4. Pack your lunch the night before; saves you from the early morning dash and you might just be able to grasp an extra few minutes of sleep.
5. Keep healthy snacks on hand! Stop you from reaching for that midmorning chocolate bar.

How do your tools measure up?

Your meals should be high in carbohydrate and protein for sustained energy. Make the most of your ‘smoko’ breaks with these simple meal ideas.

*Quick breakfast Pies – pour a box of egg whites or use fresh eggs (use some yolks) into a 12 hole muffin tray. Place some vegetables and your choice of herbs on top of each (I recommend; a slice of tomato, mushroom and parsley/coriander). Bake for 20-25 minutes at a high setting. The perfect on the go breakfast or snack!

Just like you can’t build one house and retire, believing you are a builder. Your health is reliant on your determination, setting the foundations for good health and then building on that each and every day will ensure positive lifelong health outcomes.

As Tradies National Health Month comes to an end we reinforce the need for lifelong habitual change. Don’t let the stigma of the typical beer guzzling, pie eating tradie weight you down. Plan for positive nutrition and fitness outcomes; start laying the right blocks today for better health tomorrow.

¹Taylor, A. G., & Goehler, L. E. (2011). Top-down and bottom-up mechanisms in mind-body medicine: development of an integrative framework for psychophysiological research. National Institute of Health: 29(6). Explore: NY.
²Owen, N., Healy, G. N., & Mathews, C. E. (2010). Too much sitting: the population-health science of sedentary behaviour. Exercise Sports Science Review: 38 (3).