Diet: lightening the load

For staying alert and warding off fatigue on the road, eating right and occasional exercise are crucial factors

Most drivers don't get enough sleep, even with all the new fatigue management systems we hear so much about these days. Food is something most often grabbed on the run, whatever's cheapest and fastest, and when it comes to exercise, let's face it – who's got the time? Is it any wonder then that cartoons of Aussie truckies portray us as bleary-eyed, overweight and pot-bellied?

When you're driving for long hours, thousands of kilometers from home, and dealing with deadlines, bad weather and fatigue, it's a hard ask to keep bad habits from getting worse, let alone developing a healthier lifestyle. For this reason, many professional truck drivers believe that healthy living is something best left to new-age vegetarians and gym junkies.

Age of reason

When you're in your twenties you don’t really notice an unhealthy lifestyle. There's all that youthful energy, drive and copious amounts of hormones to keep you feeling fit. But what happens after 30? Well, the body's metabolism starts to change down a gear and all those bottles of Coke and greasy hamburgers rapidly catch up with you.

That's the bad news, now for the good. You can change your habits, it's not that hard and you'll feel the benefits within a few weeks. 'But when most of your time is spent on the road it's hard to eat properly,' is a popular excuse. Sorry, but that excuse is a cop-out these days. The real problem is knowing what a healthy diet actually comprises.

Think of your body as your truck. You use the best lubricants and make sure your fuel is clean and of good quality. You notice the difference right away when it's not. Your body is the same – put the right food in and you'll get better performance and durability out.

Carbohydrates are our primary source of energy and the mainstay of a healthy diet. Once upon a time they were considered fattening but nutritionists these days disagree. Bread, potatoes, beans, vegetables, rice, cereals and fruits energise and fight fatigue. You can get a quick energy fix from carbohydrates contained in sugary food but it wears off quickly and leaves you feeling more tired than before.

Protein is the building block for all of the cells in your body and is another essential nutrient. Protein from animal sources often has a high fat content. Most of us get much more protein in our diet than we really require. Try to stay with the low fat sources of protein such as lean meat, fish and skinless poultry.

Fat attack

We might be sick of hearing about fat and what it can do to us, but the cholesterol that comes with fat is dangerous. It is linked to heart disease, diabetes and certain types of cancer. Most of the fat and cholesterol in our diets come from whole-milk dairy products like cheese, ice cream, full-fat milk and cream. There are plenty of low fat products available these days but if you still prefer the original, have them in moderation.

Other sources of fat are protein-rich foods such as hot dogs, bacon, corned beef and sausages. You can get fat-reduced butter, oil and mayonnaise these days, which certainly helps out, but foods with large amounts of oil such as doughnuts, chips and pastries are still bad news.

All fat is high in calories, contributing to extra kilos and raising your risk of heart disease. Fat takes longer to digest and leaves you with a heavy, sluggish feeling when you need to be alert.

Fat isn't the only unhealthy element in the typical truckie's diet, either. Caffeine, contained in chocolate, coffee and soft drink,s can give you the shakes and make you nervous as well as prevent you from getting a good sleep.

Another problem is salt. Even though most foods we eat are seasoned during cooking, a lot of us grab the saltshaker without even thinking about it. Too much salt leads to high blood pressure, something most of us have anyway after years on the road.

Read the label

We have pretty good food labelling laws here in Australia and reading them is very informative. The first few times you go shopping with your new and improved health consciousness make sure you give yourself extra time. Stick to foods that display the lowest fat content and the lowest sugar content. Foods displaying the Heart Foundation tick are a good place to start.

Keep in mind that you'll have twice the energy if you eat smaller amounts of food more often. Drink lots of water – it keeps your system flushed and removes toxins that build up in your body and contribute to fatigue. Rather than settling for soft drinks when you’re after a bit of variety, try a bottle of water. However, if you favour fruit juice try and find the ones that are just juice, not water and sugar with a bit of juice for flavour.

When you're reading the labels take note of the number of additives, too. Artificial flavourings and colourings affect our bodies in the strangest ways. They tend to build up and can affect your moods and your immune system. They've also been shown to affect asthmatics and sufferers of various allergies.

Healthy alternatives

If you happen to have a fridge in your truck, keep it stocked with healthy food. Fruit, as every mother will tell you, is good stuff. It has lots of vitamins, minerals and, as an added bonus, it keeps you regular! Make up some healthy sandwiches with salad and lean meat. Take a couple of hard boiled eggs. Cereal bars are a healthy alternative to chips when looking for a tasty snack. As a general rule, stay away from anything cooked in a deep fryer.

A lot of drivers will come up with excuses about having to eat at truck-stops and having takeaway food all the time as being the source of their dietary problems. Most places today cater to the health conscious in the community. When buying your dinner at a truck-stop ask for steamed potatoes rather than chips or stick to salad. Little things like this can make a big difference to the size of your waist. The traditional Aussie meat pie can't be beaten for taste but it's best to keep it in the 'eat in moderation' column.

Remember, eat better – live longer.

Use it or lose it

Okay, so now we know a bit more about what to eat and what not to eat. What about exercise? What does exercise do for you? Well, for one thing, it helps to burn those excess calories, but it also tones the muscles. Working your muscles keeps them firm and strong. In my 40-odd years on the road I don't believe I've met a fellow truckie yet who doesn't complain about back pain or shoulder strain. Exercise can relieve these symptoms and will help to keep them away.

Regular exercise helps to lower high blood pressure, increases our energy and stamina and will even help to relieve stress and depression. Regular exercise does not mean that you have to join the ranks of super athletes, either. Incorporate it into your daily life in any way you can.

Before you jump out of the cab and start doing push-ups though, bear in mind that after sitting in a cab for hours on end our bodies may like a bit of warning about what's coming. Stretching is a good way to warm up as it loosens the muscles gradually and this helps to prevent injury. Don't stretch until it hurts, though; pain is one of our body's warning systems. Stretching should be easy and relaxing – it should make you feel better.

Many of the best exercise routines consist mainly of stretching exercises. These are actually the preferred method if you have a heart condition or are particularly unfit. You can tone most of the muscles in your body with slow stretches repeated about five times each.

Stretching: the truth

Get your family or friends to help you. The best forms of exercise are simple and enjoyable. Things like walking and swimming. Take your partner on a walk around the block. My wife likes nothing better than to sticky beak into all the gardens on our walks. If you've got kids, get them to warm up with you and then kick a footy around the park. They'll enjoy your company and you'll be creating happy memories together.

Exercising doesn't make you tired. As you get into shape you'll find that exercising actually gives you more energy. Regular walks can lift depression, help reduce stress, help you think more clearly and improve the quality of your sleep. Exercise only becomes stressful if you push yourself too hard and too fast.

There are many benefits to regular exercise and a healthy diet. You'll feel better and you'll look better, but my two favourites are the extra energy and stamina. My wife quite likes them too!

Diet: lightening the load

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