How truck drivers can avoid mosquitoes this summerMosquitoes have always been a summer reality, but with the advent of the Zika virus and the West Nile virus now endemic in California, their dangers suddenly seem to loom larger in today’s world.

But don’t fret just yet. There are things people with CDL driver jobs can do to prevent themselves from getting bitten, even when they’re outdoors.

1. Choose the Right Clothes

The right clothes can go a long way toward reducing bites.

Try to cover as much skin as possible. Clothing with a close weave works best to prevent bites, but layered loose-weave clothing works almost as well, says Joe Conlon, medical entomologist and technical adviser to the American Mosquito Control Association.

And because bugs are attracted to dark colors, go for clothes in white, beige or light khaki colors, he says.

2. Use the Right Bug Spray

When it comes to sprays, not all brands are created equal. Consumer Reports found that the most effective repellents for warding off Aedes mosquitoes were Sawyer Picaridin and Natrapel 8 Hour, each of which contain a 20 percent concentration of the chemical picaridin. Another good one is Off! Deepwoods VIII, which contains 25 percent of the chemical DEET.

Consumer Reports cautions against using many so-called “natural” repellents, using citronella, clove, lemongrass or rosemary oils. These products might smell nice, but they won’t keep mosquitoes away for long, and many aren’t registered with the EPA.

3. Stop Mosquitoes at Home

To steer clear of the West Nile-carrying Culex mosquitoes, it’s best to stay indoors at dawn and dusk when they are most active.

To eliminate mosquito breeding grounds from your yard, dump or drain water that’s been standing for several days in flower planters, pet dishes, birdbaths, neglected swimming pools and remove old tires, tin cans or buckets.

If you want to enjoy your patio or deck in the evening, Conlon suggests illuminating it with yellow “bug lights” instead of incandescent white lights. While the yellow lights don’t necessarily repel mosquitoes, they don’t attract them as the white lights do.

For more tips, read the rest of the story here.

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How to Protect Yourself from the Sun Over the Road as a Truck Driver 

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truck driver sun protection

It’s summer. That means a lot more fun in the sun. But frolicking in the summer sun is full of hidden dangers. If you’re someone with a CDL trucking job, you have to be even more mindful of them, too. The sun may feel nice beaming on your face, but when it blazes through the windshield, it brings added risks. Real Women in Trucking Inc. and Drive My Way share some truck driver sun protection tips for reducing sunburn and protecting yourself from harmful UV rays.

Candace Marley, a friend to Real Women in Trucking, knows the risks of sun exposure well. Her husband, Michael Marley, got the deadliest form of skin cancer, melanoma, on his face. He had it removed in 2003 and went on with his life, serving in the Army then living out his boyhood dream of becoming a truck driver.

But it wasn’t meant to last. Six years later, Michael’s cancer returned. Only this time, the melanoma had spread to his chest cavity. Within seven months of the cancer’s return, he died at age 37.

“Mike got skin cancer from long-term sun exposure,” says Candace, who got a CDL trucking job herself when Mike became too ill to work. “He was a mechanic in the Army and a truck driver, so every single day he was being exposed to the sun’s rays. And let me tell you, melanoma is a very fast killer.”

Sandi Talbott, vice president of Real Women in Trucking, is a skin cancer survivor. She and her RWIT colleague Idella Hansen urge drivers to take these 5 simple truck driver sun protection tips. It’s great advice that may just save your life.

How truck drivers can protect themselves from the sun

1. Wear high-quality sunscreen

All sunscreens are not created equal. Chemical UV filters such as octinoxate and oxybenzone reportedly cause hormonal changes in animals, and one significant animal study found that the inactive ingredient retinyl palmitate may become cancer-causing when exposed to light. Beware of these ingredients on labels when shopping for sunscreen.

Warnings aside, finding the right sunscreen will set you on a strong path of sun protection this summer. In 2016, the Environmental Working Group, which monitors all sunscreens for safety and effectiveness, recommends Burt’s Bees Baby Bee Sunscreen Stick, SPF 30; All Good Sunscreen Butter, SPF 50+; and True Natural Ultra Protect 50 Antioxidant Sunscreen, Natural Coconut, SPF 50.

2. Apply enough sunscreen

Consumer Reports magazine recommends applying sunscreen 15 to 30 minutes before going outside. For liquid sunscreens, it recommends using 1 teaspoon of sunscreen for each part of your body.

Another Tip

Reapply sunscreen every two hours and after sweating or swimming. Spray sunscreens are less recommended than liquid sunscreens because of their risks for inhalation, flammability and uneven application.

How truck drivers can protect themselves from the sun this summer

3. Wear clothes that will protect you from the sun.

While others have the option of staying in the shade, people with CDL trucking jobs do not. What’s more, sun is magnified when it shines through the window, notes Real Women in Trucking’s Hansen, 66, who’s held a trucking job for 47 years.

“The left side of my body looks like it belongs to an 80-year-old woman, the right side of my body looks like it belongs to a 66-year-old woman,” she says. “It’s skin damage, very definitely.” Drivers should protect themselves by wearing long sleeves and long pants made from tightly woven fabric. Outdoors, add a hat to the mix.

4. Use a UV shield on the driver’s side window.

Fortunately, UVA-filtering window film can prevent skin damage, filtering out more than 99 percent of UVA and UVB rays while maintaining visibility.

Another Tip

Tinted window film is illegal in some states, so opt for a shield that is not tinted.

How truck drivers can protect themselves from the sun

5. Wear a sun-protective sleeve over your driving arm.

Sandi Talbott of Real Women in Trucking picked up a sleeve at the Mid-America Trucking Show one year. It helps protect her driving arm against sun damage.

“Keep in mind, the sun shines year-round, even on cloudy days,” Talbott says. “If there’s snow on the ground, that reflection is magnified, too. As truck drivers, we are exposed to UV rays all day long.” This sleeve from UV Skinz (pictured) is made of stretch knit and costs $19.95 per pair.

Drive My Way is proud to partner with the membership organization REAL Women in Trucking, Inc. to help drivers match with prospective employers. Registration on Drive My Way is free for all drivers, but if you heard about us from REAL Women in Trucking, Inc., please take the time to note it in your registration.


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TruckerGood Fats, Good Life

If you’ve ever tried to diet, you know how overwhelming it can be. I felt challenged by all the choices, too. That’s why I chose to become educated in nutrition. The more I learned, the more I saw the benefits of a ketogenic lifestyle—one low in carbohydrates and high in healthy fats.

Today I specialize in a ketogenic lifestyle, because, simply put, it allowed me to lose more than 80 pounds. So yeah, I’m a believer. Even with Type 2 diabetes, a ketogenic lifestyle enables me to keep my blood sugar at normal levels without medication. A ketogenic menu allows you to eat properly without calorie counting, without measuring and without starving yourself (seriously).

You naturally change the way your body processes food, and that makes the ketogenic lifestyle a winner. It’s a lot healthier to rely on stored fats for energy than it is to rely on sugars and carbohydrates for energy. Today, I’m here to help you ease into a ketogenic lifestyle. It’s a big word with big benefits. Let’s get started.

1. Make a list of foods that are purely ketogenic, eliminating all sugars and grains.

There areThe Trucker a lot you can choose from, depending on your own personal tastes. Any of the following foods will do, and it’s just a sampling: Eggs, raw nuts, bacon, olive oil, coconut oil, heavy whipping cream, real butter, meat, fish and steamed vegetables (except root vegetables). The fattier the better.

2. Be very strict for the first 3 weeks to eliminate sugar from your system.

This will get you “fat adapted.” After a few weeks, you can start adding some carbohydrates back into your daily menu.

3. Keep your diet consisting of 75 percent fats, 20 percent protein and 5 percent carbohydrates.

understanding that if you are more athletic you will need to have a bit more protein. Use a free app like My Fitness Pal to track your progress for the first few weeks until you know what you should eat.

4. Eat only when hungry.

Don’t fall into the trap of eating when you think you should. Stop and evaluate your hunger. Eat small portions, then wait 10 minutes for your stomach to signal your mind that you are full. Then, if you’re still hungry, eat another small portion.

5. Do not eat within 3 hours of bedtime.

You do not want your body to be digesting food when you need to relax for bed.

6. Turn off all electronic devices a half hour before bedtime.

Allow your body to start melatonin production for a restful night’s sleep. Try meditation or just sit and relax. Now you are on the road to better health.

After a few weeks, start adding foods that are low in carbohydrates back into your daily meal plan. Avoid sweeteners, and the energy you have will amaze you. You can have fruit twice a week, but avoid tropical fruits. I recommend a side dish of sweet potatoes, boiled and mashed with real butter to slow the glycemic stress on the body. Enjoy the journey!


The Ultimate Guide for Truck Drivers to Maintain 3 Healthy Habits Over the Road

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DOT seeks feedback from CDL truck drivers on sleep apnea regulationsMuch has been made of sleep apnea in trucking and the accidents that have resulted when drivers have fallen asleep at the wheel.

So how big of a problem is sleep apnea in trucking, really? With federal regulators considering mandatory sleep apnea requirements right now, we must ask the questions below.

Is sleep apnea among truck drivers as big an issue as it’s made out to be? Or is it being blown out of proportion by media coverage?

The Huffington Post recently took on the issue in an incendiary article written by Michael McAuliffe, the blog’s congressional reporter. In the story, McAuliffe puts the blame squarely on the shoulders of Congress and the trucking lobby. Serious accidents involving truck drivers are the upshot of a “broader trend,” McAuliffe writes.

“It is part of a broader trend of declining safety on the roads after decades of progress. A trend that the United States Congress aided and abetted. They loosened safety rules even as both truck drivers and trucks push to their limits.”

The debate over this issue heightened as sleep apnea received more attention.

The latest round of congressional wrangling started with a fight over snoring, or, more specifically, the obstructive sleep apnea that causes it, McAuliffe writes… The airways of people who suffer from apnea close repeatedly while they sleep, interrupting their breathing dozens of times an hour. They often don’t notice the interruptions, but it leaves them exhausted and prone to doze off during the day.

The Huffington Post story also says the risk of sleep apnea rises dramatically with weight gain, and that research links sleep deprivation to heightened crash risks.

Opinions on sleep apnea among truck drivers differ depending on on the driver. However, one thing is certain. The debate over this issue rages for a long time to come.

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ReedWe all know the main addictions: Nicotine, alcohol and narcotics. But what about that other addiction we don’t hear as much about? If you can’t go down the candy or snack cake aisle without grabbing a treat for yourself, if you eat so much you have to unbuckle your pants just to breathe, let’s face it. You have a food addiction.

Addictions, even food addictions, start slowly over time. Maybe as a child your parents made you eat everything on your plate before dessert. Maybe you have one of those ethnic mothers who always made sure you had just one more plate of her cooking. Whatever the cause of your bad habits now, you are an adult and you need to look in the mirror and have a serious discussion with the only person who can change your unhealthy lifestyle, you.

Do you think that at some point it will not catch up with you? Think again. I know it will catch up with you, because it caught up to me. Diabetic and weighing more than 250 pounds, I had to change my ways. And I did change my ways. It was easier than I thought it would be. It will be for you, too.

Here are 3 simple steps you can take right now toward a healthier you. By advancing one step at a time, you will find it’s not as hard as you think.trucker

Step 1: Substitute healthy snacks for unhealthy snacks. Forgo the chips and cookies for raw nuts or nuts that have sea salt. Even a small bag of pork rinds are better than all the sugar goodies.

Step 2: Stop adding sugar and flavored creamers to your coffee. Try half and half instead. Better yet, if you have a cooler, use heavy whipping cream, which does not have lactose.

Step 3: Stay away from soft drinks and energy drinks. The average soda has no nutritional value and as much as 13 teaspoons of sugar. Energy drinks, meanwhile, can have just as much sugar as soda and more caffeine than you’ll find in four Cokes. Instead, drink Perrier Lime or plain ‘ol water.

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The Ultimate Guide for Truck Drivers to Maintain 3 Healthy Habits Over the Road

Download the complete guide for tips to easily maintain healthy habits over the road.

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imagejpeg_1Drive My Way has a new health columnist. He’s a longtime driver who’s had a CDL trucking job in one capacity or another for 35 years. These days, he’s an owner operator leased to Mercer Transportation.

His name is John Reed.

“Whatever I do, I strive to become the best,” he says. For years, Reed strove to be the best owner operator he could be. He supported his wife and two kids. And in the little spare time he had, he educated himself on business management, accounting and tax preparation.

But he was skimping on one important thing: his health.

“Unfortunately, I never thought about my health,” he says. “I have been struggling with my weight since I was in school 50 years ago. Except for 4 years in the military, I have always been overweight because of my bad eating habits.”

In 2010, already suffering from sleep apnea, high blood pressure and back pain, Reed was diagnosed with diabetes.

His two-year medical card was reduced to a one-year medical card. But his weight continued to climb until 2014. That’s when Reed, 240 pounds and racked with depression, chose to make a change. “I decided to make my health a priority,” he says.

Reed began researching diets online, but none of them would have been easy to implement in a CDL trucking job. Besides, there were so many diets promising weight loss, he didn’t know which to believe.

“I decided the only correct way to find the truth was to become a nutritionist myself,” he says.

Two years later, Reed is 75 pounds lighter and a certified specialist in nutrition. Having made so many strides in his own health, he now spends his spare time helping other truck drivers get healthy.

You can find him consulting on health matters at the Expedite Expo in July and the Great American Trucking Show this August. Today, we’re happy to introduce him as Drive My Way’s new health columnist.

Look for Reed’s column, “Reed’s Way: The Trucker’s Fast Lane to Better Health,” every month right here on He’ll cover a different topic every month, so you’ll be able to keep up with several of Reed’s great tips on how to stay fit on the road. Stay tuned for his first column right here on April 19.

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The Ultimate Guide for Truck Drivers to Maintain 3 Healthy Habits Over the Road

Download the complete guide for tips to easily maintain healthy habits over the road.

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Whether you spend your down time doing crunches or you’re sick to death of all this health talk, one thing is for sure: Health and fitness is gaining serious traction in the trucking industry. In response to the burgeoning fitness craze, several Facebook groups devoted to truck driver health have popped up. Here are our top 5 picks for you (yes, you, drivers!), whatever your fitness level may be.

5 Fab Facebook Fitness Groups for Truckers

Truckin’ Runners

The group’s tagline, “Truckers who run. Runners who truck,” says it all. The group is for people who work in the trucking industry and want to share training tips, playlists, race information and nutrition facts.

What started out small in 2010 has grown to 768 members today.  Truckin’ Runners caters to runners of all levels. That’s exactly why it’s built a strong following, says the group’s cofounder, owner operator Jeff Clark. “We have to take as much joy in the driver who just walked a mile for the first time without having to take a break as we do in the elite runners,” he says.

Health tip: “Recognize that it’s hard to get exercise when you’re a truck driver over the road, but know that it’s worth it.”

5 Fab Facebook Fitness Groups for Truckers

Big Truck Health and Fitness

This is the latest effort from the people behind the Facebook group Big Truck Cooking. “The goal is to get truck drivers to exercise and eat better,” says Darlene Williams Ventura, the group’s cofounder. “As a driver, the hardest thing is getting exercise on the road. We’re starting them off slow, and we’ll help them build from there.”

The group offers exercises that are easy for people with CDL trucking jobs to do on the road (think: push-ups and planking), as well as nutritional tips, recipes and encouragement.

“My greatest hope is that drivers will realize their potential,” says Kari Fisher, who leads the group’s healthy eating side. “You don’t have to be a bodybuilder to be healthy.”

Health tip: “Download the food app Fooducate. It breaks down nutrition information for all foods. And stay away from sugar and white flour.”

5 Fab Facebook Fitness Groups for Truckers

Truck Drivers Guide to Nutrition

If it takes a leader who puts his money where his mouth is to whip you into shape, this is the Facebook fitness group for you. The group’s founder, John Reed, is a 35-year truck driver, an owner operator leased to Mercer. Once weighing more than 250 pounds, Reed got serious about his health a couple of years ago. He dropped 75 pounds and returned to school to earn his degree in nutrition.

“People talk about truck driving as being one of the most unhealthy occupations. I’d like to change that,” he says. The Truck Drivers Guide to Nutrition is one way Reed helps other drivers get healthy. The group features health articles, healthy recipes, inspiration and more. Reed uses the group mostly to augment his own nutrition website,

Health tip: “Stop thinking about food as something to be worshipped. Food is just sustenance.”

5 Fab Facebook Fitness Groups for TruckersDriven to Be Healthy

This Facebook group started as a six-month contest at GATS 2015, putting people with CDL trucking jobs to the test from August 27-February 29. During that time, drivers strove to eat healthier, lose weight and exercise more for a shot at cool prizes.

While the contest is over, the Facebook page lives on, keeping truck drivers motivated through recipe sharing, inspirational words and exercise tips.

“If we made the difference in the life of one driver and he’s healthier and gets to live longer because of it, then it was worth it,” says the challenge’s organizer, Julie Dillon. “Because that’s our goal. We want to see them be healthier and live longer and enjoy their families.”

Health tip: “Commitment is continuing to push yourself when no one else is around. The days that are the hardest are the days that produce the most results.”

Big Trucks Fitness

With the tagline “Strive for progress, not perfection,” Big Trucks Fitness is ideal for truckers who want to get fit through exercise or diet. Members share truckside workouts, healthy recipes (Cobb salad on a stick, anyone?), workout articles and friendly encouragement.

“My goal for Big Trucks Fitness is to help everyone stay in shape through tips and motivations,” said the group’s co-administrator, Joshua Briggs, a company driver for MIDI Transport. “The group was created because there were drivers I’ve came across who said they are just barely hanging on to the physical card due to their health, and a majority of gyms are not accessible to big trucks.”

Health tip: “A little stretch can go a long ways when you’re sitting behind a wheel up to 14 hours a day. Try to go no more than 4 hours without stretching every part of your body.”

Find the best CDL trucking job for you. Register today. It’s free!


The Ultimate Guide for Truck Drivers to Maintain 3 Healthy Habits Over the Road

Download the complete guide for tips to easily maintain healthy habits over the road.

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DOT seeks feedback from CDL truck drivers on sleep apnea regulationsPeople with CDL trucking jobs already lament the federal regulations they must abide by in today’s world. Now, yet another regulation looms in the balance for truck drivers. If you are a CDL permit holder, now’s your time to speak up on the issue of sleep apnea.

On March 8, the Federal Motor Carrier Safety Administration and the Federal Railroad Administration jointly announced that they are seeking public comment during the next 90 days on the impacts of screening, evaluating, and treating CMV drivers and rail workers for obstructive sleep apnea (OSA). Writer David Cullen wrote about the issue in Heavy Duty Trucking.

Ramifications from public comments remain undetermined

But, the two federal agencies host three public listening sessions to gather input on obstructive sleep apnea. They collect from CDL permit holders and others in the transportation industry. The sessions occur in Washington, D.C., Chicago and Los Angeles.

“The agencies said their Advance Notice of Proposed Rulemaking, a.k.a. a “pre-rule,” serves as “the first step” in considering whether to propose specific requirements around OSA,” Cullen’s article states.

The pre-rule, titled “Evaluation of Safety Sensitive Personnel for OSA,” specifically seeks “data and information concerning the prevalence of moderate-to-severe obstructive sleep apnea among individuals occupying safety sensitive positions in rail and highway transportation.”

The agencies request information about the possible financial impact and safety benefits associated with “regulatory actions”

Transportation workers showing more than one risk factor for obstructive sleep apnea face evaluation by a sleep disorder specialist. They then receive treatment.

The current pre-rule activity aligns with legislation passed by Congress in 2013 that instructs FMCSA on the regulatory approach it must take regarding OSA.

That law does not require the agency to issue any sleep-apnea policy or regulation. Rather, the bill states that no policy can be issued without the agency first conducting a thorough analysis of the prevalence of OSA among commercial drivers; the range of possible actions to address the problem; and the costs and benefits that may result.

Sleep apnea is a common condition causing a person’s breathing to pause during sleep.

As Cullen states in his article, the pauses can last from a few seconds to minutes and occur more than 30 times an hour. Ultimately, sleep apnea results in poor sleep quality and fatigue.

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The Ultimate Guide for Truck Drivers to Maintain 3 Healthy Habits Over the Road

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If you want to be successful, work yourself into a frenzy. Or so we’ve been led to believe, anyway.

But one psychologist, Emma Seppala, says something quite the opposite in her new book, “The Happiness Track: How to Apply the Science of Happiness to Accelerate Your Success.” Business Insider highlighted Seppala’s Top 6 pointers for living a happier, more successful life.

The good news is, Seppala’s pointers are easy enough for all of us to do, anyplace, anytime. So the next time you’re working at your CDL trucking job, try to work some of these approaches into your day. You’ll be happy you did.

1. Live in the moment

In today’s working world, we’re encouraged to work nonstop in order to stay on top of everything. We’re also constantly checking things off our to-do lists. But research suggests that when we’re focused on the present, we’re much more productive and more charismatic.

2. Be resilient

If we can train ourselves to be more resilient to the setbacks in our lives, we’re more likely to bounce back from them, a 2004 study suggests. The study found that resilient people were able to recover faster (as measured by their heart rate and blood pressure) when they used positive emotions to respond to a stressful experience.

3. Keep calm

In 2014, Seppala and her colleagues conducted a small study of 21 veterans with post-traumatic stress disorder (PTSD). Half of them were assigned to do breathing meditation, and the other half received no intervention. The group that did the meditation reported lower PTSD symptoms and anxiety a month and even a year later.

4. Do more of nothing

In Western society, we have this ingrained notion that we need to constantly be doing something, or we’re not being productive. But in fact, research suggests that we are most creative when we’re not at our peak alertness. The findings suggest that we’re at our mental best when we’re not especially alert or focused. So if we want to be creative, we need to give ourselves more time off.

5. Be good to yourself

Research suggests that a fear of failure can lead you to choke up, make you more likely to give up, and lead to poor decisions such as cheating or making questionable investments. It may also make it harder to pursue the career you want. Instead, Seppala said, be kind to yourself and observe your negative thoughts from a distance without letting yourself really dwell on them.

6. Be compassionate

Finally, we often assume that we should be looking out for ourselves first and foremost. But in fact, research suggests that you’re better off nurturing supportive relationships with others. If you have good relationships with your boss, colleagues, or employees, you’re more likely to inspire loyalty, which in turn makes everyone more productive, Seppala said.


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A great way for people with CDL trucking jobs to manage stressWord of mindfulness meditation’s many benefits spreads more and more the longer the practice is around. For people with CDL trucking jobs and other high stress occupations, mindfulness meditation has been said to reduce stress, fend off health risks and enhance well being. But the science behind these assertions has been minimal.

Until now

Gretchen Reynolds discusses a study in the medical journal Biological Psychiatry. And the article changes the game.

“[The study] brings scientific thoroughness to mindfulness meditation and for the first time shows that, unlike a placebo, it changes the brains of ordinary people and potentially improve their health,” Reynolds writes.

To meditate mindfully demands ‘‘an open and receptive, nonjudgmental awareness of your present-moment experience,’’ says J. David Creswell, who led the study and directs the Health and Human Performance Laboratory at Carnegie Mellon University.

The study featured 35 unemployed men and women who experienced stress

They drew blood and scanned brains. Half the subjects learned formal mindfulness meditation at a residential retreat center. The rest completed a kind of sham mindfulness meditation that focused on relaxation and distracting oneself from worries and stress. ‘‘We had everyone do stretching exercises, for instance,’’ Dr. Creswell says.

While the mindfulness group was asked to tune in to the way their body felt, the relaxation group was told to ignore their bodies and chat away.

At the end of three days, the participants all told the researchers that they felt refreshed and better able to withstand the stress of unemployment. Yet follow-up brain scans showed differences in only those who underwent mindfulness meditation…. Four months later, those who had practiced mindfulness showed much lower levels in their blood of a marker of unhealthy inflammation than the relaxation group, even though few were still meditating.

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The Ultimate Guide for Truck Drivers to Maintain 3 Healthy Habits Over the Road

Download the complete guide for tips to easily maintain healthy habits over the road.

Download the Guide Now