Now that I have your attention and interest, BMI stands for Body Mass Index if you didn’t already know.  Anything over a BMI of 30 starts getting into the obese category and a dangerous health area.

To figure your own BMI number visit any of these or other websites and know where you are on the chart.

http://www.caloriecontrol.org/bmi.html

http://www.cdc.gov/nccdphp/dnpa/healthyweight/assessing/bmi/index.htm

http://health.discovery.com/tools/calculators/bmi/bmi.html

Everyone has heard the term BMI at some point in time.  Whether your doctor has mentioned it to you or a significant other or just saw an article while flipping through a magazine.  The body mass index is one of the most accurate ways to key into any potential health risks you may be heading for.  Being aware of your family health history is always a good idea too.  Genetics plays into your weight and physical health.

Starting at the lower end, someone with a BMI of 24 or less is considered of healthy weight.  Having a BMI of 26 to 27 is about 20% overweight with moderate health risks.  A BMI of 30+ is considered obese and increases the risk of heart disease, diabetes and high blood pressure.  Having a BMI of 30+ also increases the risk of death from any cause by 50-150%. 

A waist size of over 40 inches for men and 35 inches for women is considered at especially high risk for health problems.  Being overweight slows you down and adds extra strain to your heart and joints.  And the older you get the harder it is to lose weight and the more taxing on your joints and heart.

Those people having a 26+ BMI need to be looking at getting healthier.  I know, eating healthier and getting some exercise can also be a challenge for the truck driver.  You are mostly at the mercy of where you can part your rig to eat.   Eating lean meat, some eggs, peanut butter or certain beans will help keep you full longer because protein burns slower in your body.  Carbohydrates on the other hand burn very quickly and give you a quick rush of energy and then the crash.  Fiber is also a good choice to help keep you full.  Fiber soaks up liquid and gives you a full feeling.  Having some fresh fruit and vegetables not needing refrigeration in your truck makes for a great snack along with high fiber snack bars.  Thinking about food and how hungry you are interferes with your concentration.

Be aware of what you are drinking and how many calories are in those drinks.  Sometimes you just don’t realize that that sweetened ice tea in the handy pop-top can is 86 calories for 8 oz. And I’m sure the can has more than 8 oz of ice tea, probably more like 12 oz which now brings the calorie count to 129 for the entire can.  I think you see where I’m going here.  Check labels on your favorite drinks and snacks you bring into your truck and you decide what changes you do or do not want to make.

Artificial stimulants like coffee/tea (caffein) or over the counter pills are not a healthy choice either.  Too much caffein can jack up your blood pressure and if you don’t know what your blood pressure is to begin with it could be a lethal combination.  

Getting out of the truck and moving around to get some exercise and get your blood pumping to all your extremities is important and wakes you up.  Before climbing back into your truck, take a walk around the parking lot once or twice.  Stretch your arms out over your head and bend from side to side.  You can do sit-ups in your sleeper, truck twists in your seat.  The point is to get the blood moving and help keep your body healthy and increase your rate of breathing from time to time. 

Now don’t go nuts here with starting to run around parking lots when you never did anything like this before.  Start out easy and build endurance.  

The medical website that is one of my favorites is www.webmd.com.  It has loads of info and you can run some diagnostics on yourself if you aren’t feeling the best.   Some truck stops may even have blood pressure testing machines just sitting there that you can use.  Drug stores are also a good source along with Wal-Mart’s across the country.  Every store I have been in has one sitting near their Pharmacy that is FREE to use.

The bottom line is being a trucker doesn’t have to mean you are overweight and inactive.  Taking better care of yourself for you and your family is a good investment.

 

Easy Truckin is brought to you by Easy Trucking Software. We hope you enjoy it.

 Sound familiar?  

You are driving down the road and can’t remember when you last ate and have run out of food in the truck to eat.  Your stomach is growling and loudly telling you it’s time to get fed.  It’s like your stomach is telling you your throat has been cut.

Hey, up ahead is an All You Can Eat Buffet sign.  You probably see these signs on a pretty regular basis and may even frequent a few.  This one is different.  It looks like all the others, but it is different.  This is going to be a night you’ll never forget in more than one way.

This too sounds familiar doesn’t it.

Not all buffets are a stomach hazard, it just depends.  It depends on how clean everything looks when you first walk into the restaurant.  Take a good look around!  Does it look dirty?  Are the employees that are replenishing the buffet wearing gloves and hairnets?  

The hot food should be hot and the cold food should be cold.  Period!

The buffet should also have a hood over the top of the food.  This makes filling your plate a little more difficult but helps cut down on germs from coughing and sneezing over the food.  

The problematic foods to watch for could include, eggs, cheeses, sushi, shrimp and dressings that are mayonnaise-based or dairy-based.  Be very aware of your food choices.  Room temperature food is NOT an option.

Check over the salad bar to make sure everything looks freshly washed.  When in doubt, take a pass.  There are lots of other selections to choose from.

Always go for the well cooked meats.  And if you get a container of food to go, don’t let it sit around your cab at room temperature for more than two hours.  

Worse case is you get a the “gut rot”.  Not a pleasant thing to experience but we’ve all been there.  Some experiences are worse than others.

Some common symptoms includes:

• Abdominal cramps
• Nausea
• Vomiting
• Diarrhea and eventually dehydration

Since most cases of gastroenteritis (gut rot) are viral, they will eventually run their course without antibiotics.  Vomiting and diarrhea are your bodies way of getting rid of the virus, so try to ride it out.  Taking an anti-diarrheal medication will slow things down but can also prolong that “sick” feeling. 

Be sure to stay hydrated.  Increase your fluid intake to two or three quarts a day avoiding caffeine and diet soda.  If vomiting is a problem, don’t eat solid food until you are feeling better, sip clear liquids / broth instead.

You should be seeking medical help if you have:

• Severe abdominal pain
• A temperature of 102 or higher
• Bloody stools
• Shortness of breath
• Rapid heart rate
• Persistent dizziness or
• Vomiting and / or diarrhea for more than three days

Keep some antibacterial hand wash in the truck to help keep your hands clean.  Wash your hands after using the bathroom and before eating.  

Pack a few things in your truck for the “just in case”.  Brand names are not necessary, it’s the active ingredients that really count.

Pepto Bismol (active ingredient: bismuth) – good for heartburn, indigestion, upset stomach, nausea and mild diarrhea.  No refrigeration necessary.

Imodium (active ingredient: loperamide) – This is the “big gun” for serious diarrhea.  Be aware that it slows down the intestinal contractions and can cause constipation.

Milk of Magnesia – This is for when Imodium does its job too well.  This comes in tablets too.

Maalox and / or Mylanta – Great for instantly soothing heartburn.  No refrigeration necessary and come in liquid and tablets.

Zantac (active ingredient: ranitidine) or Pepcid (active ingredient: famotidine) – Both reduce the amount of acid that is being produced by your stomach.  If you love spicy food but your stomach doesn’t, take one before you eat.  This is also good for after a round of “gut rot” to help sooth the stomach.

Gas-X (active ingredient: simethicone) – Helps relieve bloat, gas buildup and gas related cramps.

Preparation H Cooling Gel or Vaseline –   This will help sooth rectal burn from having diarrhea.  Also helps for a more comfortable ride rolling down the road.

And like a food buffet, there is a buffet of trucking software to choose from too.  If you haven’t already tries Easy Trucking Software, we invite you to give us a try.  We promise  no viruses or “gut rot”.

 

Easy Truckin is brought to you by Easy Trucking Software. We hope you enjoy it.