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5 Ways Truck Drivers Can Avoid Heart Disease

Spreading Heart-Health Awareness This American Heart Month

Question: What’s the leading cause of death in the United States of America and claims more than 650,000 lives each year? The answer: heart disease. 

Luckily, research and new technology have given medical professionals the tools to know more about the condition, prevent it, and treat it quicker than ever before. Despite the extraordinary progress that’s been made, there’s still more that can be done.

This American Heart Month, we celebrate by sharing information regarding the prevention of heart disease to eradicate the illness further. In this article, we will go over heart disease and discuss the top five ways truck drivers can avoid it.

What are the different types of heart disease?

Heart disease is a general term referring to any condition that affects one’s cardiovascular system. Overall, the disease comes in several variations, and they all can have severe impacts on the body.

Different types of heart disease include:

  • Coronary Artery Disease: Coronary artery disease (also known as coronary heart disease) develops when the blood supply to the heart becomes clogged. It is known as the most common type of heart disease. 
  • Congenital Heart Defects: Those with a congenital heart defect are born with it. There are three main types of defects, including atypical heart valves, septal defects, and atresia.
  • Arrhythmia: An arrhythmia is an irregular heartbeat that occurs when the electrical impulses controlling one’s heartbeat make it beat incorrectly. The variations of arrhythmias include tachycardia, bradycardia, premature contractions, and atrial fibrillation.
  • Dilated Cardiomyopathy: A dilated cardiomyopathy is when the heart chambers become enlarged, and it is often caused by arrhythmias, genetics, past heart attacks, and toxins.   
  • Myocardial Infarction: A myocardial infarction (also known as a heart attack) is caused by an interruption of blood flow to the heart, which in turn causes damage to the muscle.
  • Heart Failure: Heart failure is the slow deterioration of one’s heart due to untreated arrhythmias, coronary artery disease, high blood pressure, and other health conditions.
  • Hypertrophic Cardiomyopathy: This condition affects the heart muscle by thickening the walls of the heart and making regular contractions more difficult, thus affecting the heart’s ability to circulate blood to the body. Hypertrophic cardiomyopathy commonly develops from inherited genetic issues and conditions. 
  • Mitral Valve Regurgitation: Mitral valve regurgitation happens when the heart’s mitral valve does not close properly, and blood flows back into the heart.
  • Mitral Valve Prolapse: A mitral valve prolapse is caused by the heart’s valve flaps not closing correctly and pushing into the left atrium.
  • Aortic Stenosis: An aortic stenosis happens when the pulmonary valve becomes thick or fuses, preventing it from opening correctly making it harder for the heart to pump blood.

5 Ways Truck Drivers Can Avoid Heart Disease

It’s no secret that most truck drivers are forced into a lifestyle that puts them at a greater risk for health conditions, including heart disease. The main factors contributing to this high risk for heart disease are poor sleep, smoking, unhealthy diet, lack of exercise, and high-stress levels.  

Luckily, truck drivers can significantly reduce their risk and live long and prosperous lives by implementing a few healthy habits.

1. Get your rest.

Getting a good night’s sleep is crucial to your well-being, especially your heart health. Unfortunately, a full eight hours is not always possible for America’s truck drivers. However, science has proven that adults who regularly get less than seven hours of sleep per night are at a greater risk for conditions such as heart attack, heart disease, and stroke.

To help truck drivers get the best sleep possible, we recommend:

  1. Parking your rig in a safe and quiet area
  2. Blocking out as much light as possible with curtains or shades
  3. Use an eye mask and earplugs to help block out irritants

2. Quit smoking.

For years, we’ve seen numerous warnings about smoking and the damaging effects it can have on one’s health. A recent study showed that 51% of truck drivers smoke cigarettes, thus increasing their risk for heart disease by four times. Smoking cigarettes also increases the chances of dying from heart disease by three times. Fortunately, there are many ways to help break this unhealthy habit, including nicotine replacement therapy and smoking cessation hypnosis, and all can be done while on the road.

3. Follow a healthy diet.

Working as a truck driver means long hours on the road with few opportunities for a healthy meal. You can make subtle changes to your diet by stocking your rig with healthy snack options.

These options include:

  • Fruit
  • Granola bars
  • Hard-boiled eggs
  • Hummus with veggies or crackers
  • Nuts

When you stop at a fast-food restaurant for a full meal, opt for one of the healthier options, including salads, protein wraps, or sandwiches.

4. Get regular exercise.

A lack of exercise can increase your risk of severe health conditions, including diabetes, weight gain, certain cancers, and heart disease. To avoid these health concerns, try to exercise several times a day for three to 10 minutes. This can be done before you start your day, during your breaks, or after you’ve finished your day. It’s essential not to overexert yourself and to start slow. In the beginning, stretch, squat, and walk your way to health for at least 12 minutes a day.

5. Manage your stress levels.

As many can imagine, stress and anxiety can put a strain on your mind, body, and soul. Those who experience frequent high levels of stress are more likely to experience heart disease.

To reduce stress, try these techniques:

  • Breathing exercises
  • Meditation
  • Visualization
  • Stretching

For more information on American Heart Month and heart disease, visit heart.org!

Top 10 States With the Best Roads and Highways

Throughout our country’s history, transportation has fueled our development and economic growth and gotten us to where we are today. Every day, all across America, truck drivers travel across our country’s roads, highways, and bridges to deliver goods and keep our nation running. Through modern technology, transportation experts can track the movement of products and determine metrics regarding driver’s commute times and road and bridge quality. Once this data is measured, combined with ratings from drivers and government funding info, experts can determine which states have some of the best roads and highways in the country.

-> How to Keep Your Truck on the Road

For truck drivers, the quality of infrastructure is crucial. It plays an essential role in the longevity of the rig and the driver’s safety, and damaged or unkempt roadways can lead to damaged products, accidents, unnecessary vehicle repairs, and more. States with little funding for infrastructure unfortunately suffer the most. However, in some states, drivers don’t have to worry so much about the pavement they drive on.

Which states have the best roads and highways?

The top 10 states with the best roads and highways include:

#1. Kansas

Thanks to its recent funding increase and overall improvements, the great state of Kansas lands at the top of our list. Those fortunate enough to drive through the state agree that the streets are safe, clean, and perfectly resurfaced.

#2. Alabama

When the Rebuild Alabama Act was passed in 2019, the state worked to better its roads and highways. The roadways were widened and repaved after years of wear. Now, travelers have noticed improved traffic. And with less traffic comes more Southern hospitality.

#3. North Dakota

In North Dakota, the interstates are perfectly paved, the urban roads are cared for, and only 2% of the rural roads are considered to be in need of a facelift. For these reasons, plus their absolute cleanliness, it sits at the number three spot on our list!

#4. Kentucky

Approximately 86% of Kentucky’s roadway budget goes towards road maintenance, meaning the highways are almost always in good condition. And like North Dakota, the state’s urban roads are well kept, and only 2% of the rural roads could be considered poor. Besides that, drivers will experience clean roads and sound traffic systems that promptly help them get to where they’re going.

#5. Florida

Coming in at number five is the sunshine state, Florida. The state’s overall infrastructure rating is one of the country’s best, with 71% of the urban roads and 88% of the rural roads in top-notch shape. The state has also implemented several new lanes, roundabouts, turning lanes, and four-way stops to assist traffic flow and safety. Plus, you never have to worry about driving in the snow. 

Image Credit: Consumer Affairs

#6. Idaho

Across Idaho, the clean and orderly roads are well used by travelers and residents, but they are equally well maintained. Drivers commend the state’s easy-to-understand north-south, east-west directions and the lack of potholes.

#7. New Hampshire

New Hampshire’s roads and highways are in good condition, with 4% of rural roads and 10% of urban roads in the category of ‘needs improvement.’ Those who frequent the state’s roadways describe them as well-maintained and easily navigable with good signage. 

#8. Georgia

Georgia’s various roads and highways are described as smooth, wide, and clean. Thanks to the current SPLOST tax credit, the state continues to make repairs and expand its roadways, only further improving traffic flow.

#9. Nevada

When it comes to quality infrastructure, Nevada isn’t doing too bad. Approximately 8% of the urban roads need improvement, but 100% of the rural roads surveyed are in good condition. Older streets are constantly refreshed and kept smooth as the state continues to expand.

#10. Vermont

At our 10th spot is the scenic state of Vermont. While there are definite areas in need of improvement, the state’s roadways are safe and in good condition. However, many drivers agree that the state could upgrade its traffic standards.

How to get started as an owner operator

So, when it comes to choosing where you want to drive (assuming you have the choice), we recommend you start with one of these 10 states. You and your semi-truck will thank you. If you’re just getting started in the industry, check out one of our helpful resources below!

→ Buying vs. Leasing a Semi-Truck: An Owner Operator’s Guide

→ 6 Tips for Starting Your Own Trucking Business

→Top 10 Truck Driving Jobs

6 Tips for Driving a Semi-Truck in Winter

It’s no secret that icy and snow-covered roads can have severe and often unpredictable impacts on traffic conditions. When these winter months roll in, heavy-duty drivers face dangerous and demanding routes, especially when they’re not prepared. Along with winterizing your truck, refreshing your wintery driving skills is crucial for surviving the frozen season. 

When drivers are faced with a winter storm, icy roads, or other frosty conditions, it’s always better to play it safe. Things like taking your vehicle to a trusted mechanic for a thorough check-up or building an emergency kit can genuinely be a lifesaver. However, there are other ways to stay safe while driving your semi this winter. 

In this article, we’ll go over our top 6 tips and tricks for driving a semi-truck safely in the winter.

1. Drive cautiously

When driving on ice- or snow-covered roads, it’s essential to take your time and drive cautiously. If you’re out of practice when it comes to driving in the winter, move slowly and pay attention to the capabilities of your vehicle. For instance, if your semi rides low, it won’t handle snow accumulation well, so it’s best to take it slow to prevent build-up. It’s vital to execute control and deliberate actions when navigating wintery road conditions. Sharp curves, rushed acceleration, and fast braking all result in decreased traction, leading to an accident. Stay alert and maintain a consistent speed while leaving enough distance between you and the vehicle in front of you. The safe amount of space will also help you when you need to use your brake. 

2. Stock up on essentials

With inclement weather being so unpredictable, you must always have the essentials with you. This way, if you get stranded in the middle of these harsh climatic conditions, you will be prepared and safe.

Your emergency kit should include:

  • Tire chains
  • Spare fuel
  • An extra fuel filter and wrench
  • Coolant, washer fluid, and oil
  • Vinegar
  • A flare gun
  • Flares
  • A flashlight and extra batteries
  • A CB radio (if one is not already in your cab)
  • A first aid kit
  • Blankets
  • Hats, scarves, and gloves
  • Snow boots
  • Snow shovel
  • Canned food and bottled water

We also recommend a few bags of cat litter. This unique emergency item can be used as a safe and eco-friendly way to regain traction if your tires get stuck on a patch of ice. Simply throw some litter under your tires, slowly engage your accelerator, and wait for your tires to do the rest.

3. Use your signals

This may seem like a no-brainer, but using your signals can be the difference between a safe ride and a preventable accident. The general rule of thumb is three blinks before changing lanes, but when the weather outside is frightful, stay safe and use five blinks before moving over. It would help if you also used your signals before turning. To give those driving behind you plenty of notice, be sure to activate your signal before you begin slowing down for your turn.

If the weather is too extreme for your comfort level, use your four-way hazard signals and move to the passing lane to allow those around you to pass. Hopefully, doing so will encourage other drivers to exercise caution and prevent a pileup from happening.

4. Let your truck warm up

When the temperatures drop below freezing, it can be hard on your semi’s heavy-duty diesel engine. So, it’s essential to allow your truck time to warm up before taking off on your route. This will prevent your engine from refusing to turn over and promote longevity past the winter months. 

Pro Tip: While your rig warms up, turn on your defroster and let your windshield unfreeze itself. Two birds, one stone. 

5. Be cognizant

As well as driving cautiously, you as a driver should be extra cognizant of those around you while driving through frosty weather. For example, water coming off another vehicle’s tires could indicate just how treacherous the roadways are. If there is a lot of water, the roads are wet, but the streets are freezing over if there is less spray. You should also pay close attention to the streets for black ice.

6. Check your tires, fuel, and lights

Perhaps the most crucial tip happens before you hit the road: check your tires, fuel, and lights. Regardless of the season, truck drivers should be inspecting their tires regularly. However, as the weather grows colder, your tires will need to be examined even more than usual. If your tires are underinflated, damaged, or worn out, it could lead to troubles on the road, such as low traction.

Checking your fuel is another crucial step to staying safe. By keeping your fuel tank filled, you will give extra weight to your rig, which will ultimately help your tires retain traction and stay on the road.

Once you stop for the day, be sure to check and clean your headlights, taillights, and license plate since they will more than likely be covered in a mixture of dirt and snow. For semi-trucks, your lights need to be as visible as possible, meaning your lights need to be clean and functioning correctly.

Want more information like this? Check out these articles:

→ Tips for Preparing Your Semi-Truck for Summer

→ How to Stay Safe in Harsh Winter Conditions

→ 7 Crucial Tips for Truck Tire Maintenance and Repair

Older Drivers: How to Stay Safe Behind the Wheel

It’s officially the first week of December, which means it’s Older Driver Safety Awareness Week! This national celebration was initiated in 2009 by the American Occupational Therapy Association to start a conversation around older driver safety. According to the CDC, there are currently 45 million motorists over the age of 65. In one year alone, approximately 250,000 of those older drivers were involved in vehicular accidents that resulted in severe injuries, and another 7,700 tragically died in traffic accidents. 

This week of awareness sheds light on those driving for personal reasons as well as our nation’s truck drivers. When long hours on the road are combined with harsh winter weather or age-related medical conditions, heavy-duty hauling can be dangerous to you and those around you. For these reasons, it is vital to recognize when the risks of driving outweigh the benefits and to learn different ways to stay safe in the meantime.

6 Safety Tips for Older Drivers

Older drivers are not only twice as likely to suffer from medical conditions that impair their driving skills, but they are also at a higher risk of getting injured or even dying in a car accident. However, these numbers don’t mean that those 65 and older have to fear getting behind the wheel; they just need to drive more cautiously, practice good judgment, and follow the CDC’s tips for older driver safety.

These CDC safety tips include: 

1. Obey all traffic laws. 

Follow speed limits and traffic signs, wear your seatbelt, and never drive under the influence. This is important for drivers of ALL ages.

2. Only drive under favorable conditions. 

If feasible, only operate your vehicle during the daytime and when the weather is decent. 

3. Keep an open line of communication with your doctor. 

Discuss any medical concerns or issues with your healthcare provider and determine if they could have an adverse effect on your driving. In terms of medication, determine if any potential side effects, such as dizziness or drowsiness, could interfere with your driving.

4. Have your vision and hearing checked at least once a year.

If either is impaired, be sure to obtain the proper prescription for your eyewear or hearing aids. It is imperative that you wear your glasses at all times when operating your semi truck.

5. Plan your route in detail. 

Before hitting the road, make sure you know exactly where you are going, what alternative routes there are, and where rest stops are along the way. It is always a good idea to have an up-to-date map with you as well. 

6. Adapt your truck to fit your needs. 

If allowed and/or feasible, add installable features or adaptive devices to your vehicle to help with proper vehicle maintenance.

By following these tips and regularly assessing your driving habits for any concerning shifts, you can continue driving safely and avoid at-fault accidents. However, if you notice any changes in your reflexes, vision, hearing, or physical or mental well-being, it’s essential that you stop driving and talk with your doctor. 

Click here to learn more about medical conditions that may affect your driving.

Observe Older Driver Safety Awareness Week

This week celebrates the role that transportation plays for older drivers and their communities. To celebrate Older Driver Safety Awareness Week, reach out to your favorite, experienced driver and start a dialogue about their safety and others. Drivers can observe this week by following the top six safety tips as recommended by the CDC.


Pro tip: Use the hashtag #OlderDriverSafetyAwarenessWeek when posting on social media this week!

5 Largest Infrastructure Projects Happening Now

Why Transportation Funding Requests are the Highest

Congressional lawmakers submitted nearly $2.8 trillion in total requests for infrastructure projects to the House Committee on Appropriations at the end of April. These requests stem from the limited return of earmarks, which the parties agreed to earlier this year.

These requests should come as no surprise. Political leaders have long championed infrastructure projects as a way to provide for their constituents. Infrastructure projects are geared to benefit a majority of the community and provide a tangible accomplishment for politicians’ time in office.

Overall, transportation earmarks dominated spending requests in this latest cycle. Spending for labor and health projects was second at $832 billion, followed by interior at $697 billion. It is likely this is just a starting point as more transportation projects will continue to be proposed. 

Let’s look at some of the biggest transportation infrastructure projects lawmakers would like to undertake in the coming year.

Interstate 69

This massive project will one day span more than 2,400 miles from Texas to Canada. It currently features multiple disjointed sections, bringing in concerns regarding its safety and efficiency. One of the significant needs for the project is a bridge over the Ohio River that would carry a planned I-69 extension between Evansville, Indiana and Henderson, Kentucky.

Both Kentucky and Indiana have pledged to spend $850 million on the bridge but requested federal funding to speed up the process.

Hudson River Tunnel

Politicians in New York and New Jersey have long fought to get funding to repair the existing tunnel, which was damaged by saltwater intrusion during Superstorm Sandy in 2012. Local leaders argue the cost is more than the two states can afford and need help from the federal government, which has, at times, supported and rejected the project. An environmental impact statement is expected to be finished soon and could give new life from the project, something Transportation Secretary Pete Buttigieg has signaled as a priority.

Minnesota Bridges

The collapse of the I-35W bridge in 2007 remains one of the most harrowing disasters in recent memory. That bridge collapsed during rush hour traffic, killing 13 people and severely injuring countless more. 

The American Society of Civil Engineers gave America’s infrastructure a poor grade and identified 46,000 bridges in deteriorating conditions. Approximately 600 of those bridges are in Minnesota; these need restoration and repairs to withstand the harsh weather and ensure another accident never happens again.

Ohio Hyperloop

Along with repairs and maintenance, there are funding requests for more ambitious projects. One is a hyperloop in the Midwest that would use a system of sealed tubes with low air pressure to transport passengers rapidly in pods mostly free of friction. Inventor Elon Musk has championed this technology that one day could dramatically improve public transportation and reduce the burden on roads, bridges, and other forms of infrastructure.

Washington Bridges and Transit

A recent Seattle Department of Transportation report found that 65% of the city’s bridges were in fair condition and 6% were poor. Lawmakers would like funding to improve the bridges, invest in public transit and a light rail, fund infrastructure projects in small and medium-sized cities throughout the state, and improve earthquake resilience.

One important project is the West Seattle Bridge, which is the most used in the city. It was closed in March 2020 after cracks were discovered, causing a ripple effect throughout the local transit ecosystem. The results are expected to worsen as more people resume commuting to work as COVID-19 restrictions are lifted.

Finding a Path Forward

These are only a handful of essential infrastructure projects that Congress would like to complete. Major traffic centers, such as Los Angeles, Washington D.C., and Austin, have different projects in the works as well, along with major interstates such as I-95 on the East Coast and I-10 in the South.

These latest budget requests, combined with the Biden administration’s proposed infrastructure spending legislation, could dramatically change the nation’s transportation system over the next several decades.

Infrastructure spending has long been seen as a positive use of public funds. These projects help create jobs, spur future economic growth, and create long-term investment opportunities. The nation’s infrastructure has been built over the last century and needs to be refreshed for today’s current world.

The COVID-19 pandemic showed that changes would come to how people work and gather. Improved electric vehicle technology, ride-sharing, and new public transit methods will also alter future needs.

Sleep Apnea: A Growing Concern for Truckers

An estimated 1 out of every 3 truckers suffers from sleep apnea, a potentially dangerous condition where a person struggles to breathe as they sleep. This can lead to a host of dangers and medical issues—from feeling distracted and drowsy to heart attack and stroke. 

For truck drivers and the companies that employ them, this condition can lead to larger safety concerns. To safely operate their vehicles, truck drivers need to be alert and attentive at all times. Those who drive with sleep apnea symptoms may put themselves or other drivers at increased risk for accidents as the condition can affect focus and reactions, leading to fatigue-related crashes.

What is Sleep Apnea?

Sleep apnea is a condition where a person cannot breathe properly while sleeping, causing them to wake up sometimes several hundred times throughout a night. There are three types of sleep apnea:

  • Central Sleep Apnea (CSA) is when a person’s brain does not send the proper signals to the muscles that control breathing.
  • Obstructive Sleep Apnea (OSA) is when a person’s throat muscles relax as they sleep and collapse, blocking the airway.
  • Complex Sleep Apnea Syndrome (CSAS) is a combination of CSA and OSA.

People with sleep apnea may gasp for air as they sleep or snore loudly. Even though they can sleep for a full eight hours, the person will wake to feel exhausted as the constant interruptions impact the quality of their rest.

Sleep apnea can be incredibly dangerous, contributing to conditions such as high blood pressure, diabetes, morning headaches, difficulty staying asleep, attention problems, irritability, and others. Many times, a person will not know they suffer from sleep apnea unless told of potential symptoms—something that may be difficult for truckers and owner/operators who tend to spend lots of time alone.

Who is at Risk for Sleep Apnea?

Anyone can have sleep apnea regardless of age, gender, or ethnicity. However, there is a statistical correlation between the size of a person’s neck and their body mass index to sleep apnea sufferers.

People who have a larger neck size or are overweight have a higher chance of suffering from sleep apnea. A sleep study—done either at a sleep lab or in some cases at a person’s home—can help determine if someone suffers from the disorder.

How Do You Treat Sleep Apnea?

Once diagnosed, a sleep apnea sufferer may be prescribed one of several treatments. A Continuous Positive Airway Pressure (CPAP) machine is typically the most common remedy. This device delivers air pressure through a mask placed over a person’s face that can help keep their airway open.

Other treatment options include a Mandibular Advancement Device, or MAD, which is a custom-designed mouth guard to help keep the throat open. Some sufferers simply sew a tennis ball to the back of their sleeping clothes to stop them from lying on their back.

More severe treatments include surgery or implants, although the most common way to relieve sleep apnea is to lose weight.

What Truckers Need to Know About Sleep Apnea

Sleep apnea among truckers has been a concern for more than two decades. Some companies require drivers who meet certain criteria—either for age, body mass index, or neck size—to complete sleep studies to see if they suffer from apnea, although there is no formal regulation.

Some experts, including P. Sean Garney, vice president of Scopelitis Transportation Consulting, believe formal regulation may happen under the administration of President Joe Biden. One issue for trucking companies is the cost of sleep studies, which can be expensive both for drivers and for companies.

Many organizations have started working with organizations like SleepSafe Drivers, a third-party sleep apnea and fatigue-management service, for coaching and monitoring. With such a high number of drivers at risk for the condition, trucking companies see long-term value in finding ways to help those at risk, even before regulation makes it mandatory.

Even if a driver’s company does not require it, or if they work as an owner/operator, there is a benefit in getting tested for sleep apnea. As mentioned, several potential remedies can help a person feel more awake, alert, and calm during the day, reducing the potential for dangerous accidents. For truckers who spend their workday behind the wheel, they must do so at their full physical and mental capability for their sake and those sharing the road.

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