Rolling Through the Season: Truck Drivers’ Guide to Managing Seasonal Changes and Holiday Hectics

The fall season brings about a magical transformation in our surroundings, with trees donning vibrant hues of red and gold, cooler temperatures, and the joyful anticipation of the holidays. However, it can also be a stressful time of year due to the busyness of the holiday season, unexpected weather shifts, temperature changes, and longer, darker days.

Certainly, truck drivers face unique challenges during the fall season, including long hours on the road with increased traffic. Here are some tips tailored specifically for truck drivers to help manage stress over the next few months into the new year:

  • Vehicle Maintenance: Ensure your truck is in top-notch condition. Regularly inspect and maintain your vehicle, paying attention to brakes, tires, wipers, fluid levels, and lights. A well-maintained truck can help reduce the stress associated with unexpected breakdowns.
  • Weather Monitoring: Keep an eye on weather forecasts along your route, especially in regions prone to extreme weather changes. Equip your truck with the appropriate tools, such as snow chains, ice scrapers, or de-icing agents, to handle adverse weather conditions like snow or ice.
  • Plan Routes Carefully: Plan your routes in advance to avoid congested areas and potential roadblocks. Utilize traffic apps to stay updated on real-time traffic conditions and accidents, helping you make informed decisions while on the road.
  • Rest Stops: Prioritize rest stops and breaks. Fatigue is a significant concern for truck drivers, and fall’s shorter days can make it even more challenging. Take the time to rest, stretch, and recharge to ensure you stay alert and focused.
  • Healthy Eating: Maintain a balanced diet on the road. Stock your truck with healthy snacks and avoid excessive caffeine and sugar. Proper nutrition can help you maintain energy levels and stay mentally sharp during long drives.
  • Stay Hydrated: Dehydration can lead to fatigue and stress. Always carry an ample supply of water in your truck and remember to drink regularly, even if you don’t feel thirsty.  Herbal teas are a tasty warmer option for those really cold days.
  • Mindful Driving: Practice defensive driving and remain patient when dealing with increased traffic. Avoid aggressive behaviors and maintain a safe following distance to reduce the risk of accidents. Your safety should always be the top priority.
  • Communication: Keep in touch with your dispatcher. Good communication can help you manage your schedule, plan routes, and address any unexpected issues that might arise during your travels.
  • Emotional Well-Being: Long hours on the road can be isolating, and it’s important to focus on your emotional well-being.  During your breaks and downtime, connect with family and friends through phone calls or video chats to combat loneliness and to lift your spirits. Even a 5 minute call can make a big difference. 
  • Emergency Preparedness: Carry an emergency kit that includes essentials like a flashlight, emergency triangle, first aid kit, extra warm clothing, non-perishable food, and basic tools. In the event of unexpected delays or breakdowns, you’ll be better prepared to handle the situation.

Remember that as a truck driver, your work is essential in keeping goods flowing during this busy time of year. By planning ahead for the holidays, practicing stress-relief techniques, staying active, being mindful on the road, and prioritizing sleep, you can successfully manage stress and make the most of this season’s joys. So, go ahead and savor the pumpkin spice lattes, enjoy the crisp air, and relish the time spent with loved ones, knowing that you’ve got the tools to handle whatever stress may come your way.

Celebrate American Heart Month: Join the #OurHearts Movement

February is American Heart Month!

Did you know that people who have close relationships at home, work, or in their community tend to be healthier and live longer? One reason, according to the National Heart, Lung, and Blood Institute (NHLBI), is that we’re more successful at meeting our health goals when we work on them with others. NHLBI launched the #OurHearts movement to inspire us to protect and strengthen our hearts with the support of others.

Here are some facts, how-to tips, and resources to inspire you to join with others, even if you can’t be physically together, to improve your heart health. 

Heart disease is a leading cause of death for men and women in the United States, and as many of us know, hours of sitting in a truck can create an increased risk for our truck drivers.  By middle age, most people have one or more risk factors — diabetes, high blood pressure, high cholesterol, being a smoker or being overweight. Having multiple risk factors increases your risk for heart disease.

Why Connecting is Good for Your Heart

Feeling connected with others and having positive, close relationships benefit our overall health, including our blood pressure and weight. Having people in our lives who motivate and care for us helps, as do feelings of closeness and companionship. 

Follow these heart-healthy lifestyle tips to protect your heart. It will be easier and more successful if you work on them with others, including texting and calls if needed.

  • Be more physically active.
  • Maintain a healthy weight.
  • Eat a nutritious diet.
  • Quit smoking.
  • Reduce stress.
  • Get 7-8 hours of quality sleep.
  • Track your heart health stats.

You don’t have to make big changes all at once. Small steps will get you where you want to go.

Move more

Invite family, friends, colleagues, or members of your community to join you in your efforts to be more physically active:

  • Ask  someone to walk with you on a regular basis, put the date your calendars and remind to make sure you take that walk. 

  • Get a friend or family member to sign up for the same online exercise class.  Make it a regular date!

  • Grab your kids, put on music, and dance, do jumping jacks, or play an active game.

How much is enough? Aim for at least 2½ hours of physical activity each week— just 30 minutes a day, 5 days a week. In addition, do muscle strengthening exercises 2 days a week. Can’t carve out a lot of time in your day? Chunk it! Exercise 15 minutes a few times a day.  Truck drivers, get out and stretch and take a short walk on your break.  This Move More fact sheet has ideas to get and keep you moving.

Aim for a healthy weight

Find someone in your circle who also wants to reach or maintain a healthy weight. (even a small weight loss of 5–10% improves your health.) Check in regularly to stay motivated. Agree to do healthy activities, like walking, cooking a healthy meal, yoga.  Do them at the same time as your buddy, even if you can’t be together.

Eat heart-healthy

We tend to eat like our friends and family, so ask others close to you to join in your effort to eat healthier. Together, try NHLBI’s free Dietary Approaches to Stop Hypertension (DASH) eating plan. Research shows that, compared to a typical American diet, it lowers high blood pressure and improves cholesterol levels.

Quit smoking

To help you quit, ask others for support or join an online support group. Research shows that people are much more likely to quit if their spouse, friend, or sibling does. All states have quit lines with trained counselors—call 1-800-QUIT-NOW (1-800-784-8669). You’ll find many free resources to help you quit, such as apps, a motivational text service, and a chat line at BeTobaccoFree.hhs.gov and Smokefree.gov.

If you need extra motivation to quit, consider those around you: Breathing other people’s smoke, called secondhand smoke, is dangerous. Many adult nonsmokers die of stroke, heart disease, and lung cancer caused by secondhand smoke.

Manage stress

Reducing stress helps your heart health. Set goals with a friend or family member to do a relaxing activity every day, like walking, yoga, or meditation, or participate in an online stress-management program together. Physical activity also helps reduce stress. Talk to a mental health provider if you need additional support.

Improve sleep

Sleeping 7–8 hours a night helps to improve heart health. De-stressing will help you sleep, as does getting a 30-minute daily dose of sunlight. Take a walk instead of a late afternoon nap! Turn off the screens and stick to a regular bedtime. Relax by listening to music or a podcast or read a good book.

Track Your Heart Health Stats

Keeping a log of your blood pressure, weight goals, physical activity, and if you have diabetes, your blood sugars, will help you stay on a heart-healthy track. Ask your friends or family to join you in the effort. Check out NHLBI’s Healthy Blood Pressure for Healthy Hearts: Tracking Your Numbers worksheet.

Visit #OurHearts for inspiration on what others around the country are doing together for their heart health. Then join the #OurHearts movement and let us know what you’re doing to have a healthy heart. Tag #OurHearts #LilyTransportation to share how you and your family and friends are being heart healthy. We have a very special place in our hearts for America’s truck drivers and hope you all stay heart healthy and safe out there!