Staying Healthy on the Road – Part 1

By Amie L. Grant, Weatherproofing Technologies, Inc.

Road warrior roofers share tips for healthy sleeping and eating when you’re on the road.

Roofing can be a very physical job.  Getting sick or injured can impact not only your productivity, but your paycheck!  How can we work to be a little healthier in the roofing industry, especially when we are on the road?  We put that question out to our folks at WTI who live it every day and gathered some great healthy tips to share:

It All Starts with Sleep

In a job as potentially dangerous as roofing, sleep is really a safety issue as much as it is health issue.  “Getting enough rest is important in order to do your job well,” says Mark Powell, a Field Diagnostic Specialist out of Michigan. 

Try your best to stick with a sleep routine, even when you are traveling.  “Going to bed at the same time and waking up at the same time every day – even on weekends – is an easy healthy habit to keep,” says Michael Neely, a Field Resources Representative from New Mexico.

A good night’s sleep can be even harder to come by when you can’t sleep in your own bed.  If you have a difficult time sleeping in hotels, try ear plugs or a travel size white noise machine (or a noise machine app on your phone) to drown out sounds from other guests.  Wearing an eye mask can make you feel fancy! help if you have bright lights outside of your room.  It may also keep the temptation of looking at your phone at bay.  Sleeping supplements like melatonin can also help if you are wired or unable to fall asleep, but you should always check with your doctor before trying anything that might interact with other medications you may be taking.

Nutrition Ambition

We all know roofers are some of the hardest workers out there – so it is especially important to choose foods that help to maintain your energy throughout the day.  Not only so you can finish the day’s work, but so you can do it safely and correctly.  According to a recent Forbes article, 44% of business travelers say they are more likely to eat unhealthy foods on the road than when at home.  Think about it - you’re more likely to eat fast food, give in to social pressures to eat unhealthily, and drink alcohol when you travel.

Daniel Walker, a Field Resources Supervisor from Colorado says, “Wake up early with enough time to eat a healthy breakfast.”  Skipping breakfast can be tempting, but it isn’t worth it.  Research from the American Heart Association showed that skipping breakfast may lead to one or more cardiovascular risk factors including obesity, high blood pressure, high cholesterol, and diabetes.  A recent article from CNN cited a study from the Journal of the American College of Cardiology which found that those who never eat breakfast had an 87% higher risk of cardiovascular mortality compared to those who had breakfast every day!

Making good choices when you don’t have the luxury of cooking at home can be difficult.  Try to go into your meals with the intention to order something healthy.  Aim for quality proteins – cold cuts from the deli are typically not a good choice, as these are filled with sodium and nitrates.  Choose roasted chicken, roast beef, and beans for less processed, high protein options. Whole grain bagels and crackers, low fat proteins like peanut butter, poultry, fish, or hard-boiled eggs, and low-fat dairy products like yogurt and cottage cheese are all good, easy to find choices.

When you go out to eat, Chris Cooper, a Field Resources Foreman from Indiana suggests, “try to eat right and stay away from fried foods and sugar.”  Remember that restaurant portions are usually at least double the size they should be.  Most restaurants will allow you to order a half portion, but if not, you can opt for a salad and small appetizer for a healthy meal.  And let’s be honest, part of what makes traveling fun is the food.  If you have the opportunity to go to THAT place, known for THAT great burger – get the burger!  (But maybe consider getting a healthy vegetable for a side. It’s all about balance!)

Attack Your Snacks!

A little bit of planning in advance can keep you from making bad snacking decisions later.  Packaged snacks, while convenient, can sometimes be high in sugar and low in nutrition, so it is always important to read labels.  That granola bar you threw in your bag just might be the equivalent of a candy bar. 

Some easy, portable, healthy snacks to have on hand are trail mix (almonds, peanuts, and pistachios are particularly good choices as they have healthy fats and fiber while packing in the protein), string cheese (great paired with an apple or other fruit), jerky (mix it up with chicken or turkey and look for low sodium options), and fruit (bananas are vitamin rich and have been shown to improve memory and concentration).  And if you have a sweet tooth, dark chocolate can improve your mood and even reduce anxiety.  Just remember to watch your portions (one serving size of dark chocolate is about one ounce).

If you’re working on a crew, you can take turns bringing snacks to share and make having healthy choices on hand even easier.

WTI leads with safety and we care about the whole technician.  If you are interested in checking out our employment opportunities and competitive benefits, click here to see our active job postings.