Archive for the ‘Health Awareness’ Category

February 2nd, 2015

The month of February is famously symbolized by images of the heart, representing love, affection and, of course, the arrival of Valentine’s Day. But there is another connection between the heart and the second month of a new year — February is American Heart Month. Now is a great time to reflect on New Year’s resolutions that have already been kicked to the curb, and renew our commitment to a healthier lifestyle.

As part of this commitment we urge you to learn more about cardiovascular disease (CVD) and how to prevent it.

CVD — including heart disease, stroke and high blood pressure — is the number one cause of death in both men and women in the United States. Disabilities resulting from CVD account for more than $300 billion a year in health care services, loss of productivity and medical treatments.

Luckily, there is hope. Most cases of CVD are preventable with simple lifestyle changes. We encourage you to take charge of your health right now and make better choices; if not for you personally, then for those who love you and want you around for a long time.

First of all, don’t try to do this alone. If you already have a primary care provider, be sure to schedule a checkup at least once a year. Ask them to check for conditions that put you at risk for CVD like diabetes, high cholesterol and high blood pressure. If it’s determined that you have high blood pressure, or if you’ve already been diagnosed, purchase a blood pressure cuff that can travel with you. This will enable you to self-monitor both at home and on the road.

Maintaining a healthy weight is achievable through diet and exercise. We all know how difficult it can be for professional drivers to eat healthy and get enough exercise on the road, but it can be done. Eat plenty of fresh fruits and vegetables, and choose foods that are low in fat and high in fiber. Take brisk walks when you stop for a break, do a few crunches or sit-ups. And when at home, schedule 20 minutes a day for an exercise you enjoy.

If you consume alcohol, do so in moderation. If you smoke — quit. Easy to say, I know, but it is an unavoidable fact that smoking is a leading cause of heart disease. Con-way Truckload provides our employees with access to wellness coaching, which can help with smoking cessation.

Finally, learn to recognize the symptoms of a heart attack. Seconds matter and swift recognition could save your life. Symptoms include chest pain, discomfort in other areas of the upper body such as one or both arms, the back, neck, jaw or stomach. Shortness of breath, pounding or changes in heart rhythm, heartburn, nausea, cold sweats or dizziness may also be sign of cardiovascular distress.

The best piece of advice has been saved for last — don’t get discouraged! These changes won’t happen overnight. Just keep in mind that every positive step you take to a healthier lifestyle is a positive step toward a healthier heart and a healthier future. Also, don’t forget to wear red on February 6 for National Wear Red Day in support of women’s heart health awareness.

For more information about American Heart Month, visit Also, please share your heart healthy tips with us on Facebook at


January 22nd, 2015


It’s that time of year once again — Flu Season. Chances are that you, a family member, a colleague or a friend has caught the influenza bug going around this year, and it likely wasn’t fun. Truck drivers have one of the most important jobs in the country, and that is why we need to take extra precautions this season to stay as healthy as we can.

Here are a few easy steps you can take to avoid flu germs this winter.

1)   Get a flu shot. This is the number one method for preventing the flu. While reports state the flu shot does not match up as well as hoped to the most common flu strains this year, the shot has the ability to lessen the effects if you do contract the flu by building antibodies.

2)   Sanitize. Keep hand sanitizer available in your truck for use after customer or public interactions. Also, keep a container of antibacterial wipes available for wiping down your driving space. Don’t forget to sanitize items you touch often – a cell phone, steering wheel, radio dials.

3)   Hydrate. Keep a large, re-usable water bottle in your truck. They more hydrated you are, the more likely you are to stay healthy. Tea is another great flu-fighting beverage.

4)   Eat well. We cannot over-emphasize the importance of getting enough nutrients and protein into your body.

5)   Sleep. Shoot for eight hours of shuteye every night. Give your body the rest it needs.

6)   Avoid. Try to avoid contact with sick people. Stay aware of any interactions you may have had with germs, and take care of yourself accordingly.

Inevitably, no matter how careful we are, some of us will end up with the flu this year. In that case, prevent the spread of germs, relieve your symptoms and get back on the road quickly by:

  •  Continuing to hydrate your body
  • Taking vitamins. Vitamin C helps your body fight infection and zinc helps relieve symptoms faster
  • Coughing/sneezing into a tissue to avoid spreading germs
  • Washing your hands often.
  • Visiting the doctor. If your symptoms persist, make an appointment with your health care provider.

As always, you are the captain of your own ship and if you feel under the weather please contact Operations. For more information on flu prevention, visit

Do you have any flu-fighting tips to share with other drivers? Please tell us on Facebook!



January 12th, 2015

Not only is making lunch on the road a healthier option than the truck stop and gas station options, but in most cases, it is the more cost-effective option as well. Putting together your own lunch also makes it much easier to keep track of calorie intake. Start the year off by getting in the habit of making your own lunch on the road. It is easier than you might think! Here are some of our favorite lunch ideas.

  • Turkey and hummus on a whole-wheat wrap. Load it with veggies of your choice and serve with a side of grapes.
  • A veggie burger on a wheat bun. Serve with avocado and a side of sweet potato chips.
  • Tuna salad made with low-fat mayonnaise and yogurt. Serve over a bed of greens.
  • Fruit, yogurt and granola parfait.
  • Tomato, mozzarella and spinach salad with balsamic vinegar. Serve with a handful of pretzels, or even a slice of wheat bread to curb your carb cravings.
  • Low-sodium tomato soup. Serve with one whole-wheat English muffin.

Drink Tip: Don’t ruin your healthy lunch by drinking your calories! Try to hydrate with water or homemade, unsweetened iced tea.

What are your favorite healthy lunch ideas on the road? Share them with us or post lunch photos on Facebook!