Breast Cancer Awareness Month

October is be supportive, caring, understanding and strong while thinking PINK and spread the awareness month!!!

Not only will the women suffering from the illness be affected, so will their friends and family who love them. Breast cancer is no joke. It is expected to kill 40,290 women this year. Besides skin cancer, breast cancer is the most commonly diagnosed cancer among American women.

Seeing loved ones diagnosed with breast cancer can be very hard to deal with. How do friends and family cope with cancer? The American Cancer Society provides support groups for patients and family members who are going through the battle. These support groups provide personal therapists or allow the patients to be in group therapy with other patients dealing with the same illness. Families are allowed the same benefits.

Many different feelings and emotions will occur during the diagnosis of breast cancer such as: frustration, anger, sadness, confusion and fear. Fear is the biggest emotion caused by cancer’s influence.

According to the American Cancer Society, Statistics for men and women are:

About 1 in 8 U.S. women (about 12.4%) will develop invasive breast cancer over the course of her lifetime.
In 2018, an estimated 266,120 new cases of invasive breast cancer are expected to be diagnosed in women in the U.S., along with 63,960 new cases of non-invasive (in situ) breast cancer.
About 2,550 new cases of invasive breast cancer are expected to be diagnosed in men in 2018. A man’s lifetime risk of breast cancer is about 1 in 1,000.
460 men will die this year from breast cancer.

Active Family Trucking

FAMILY!!!!

Long distance work can sometimes put a strain on family life, but it does not have to. It is so easy to come home after weeks on the road and either vegetate or be so involved with household chores that you could be with your family and not actually “with your family.” Happy at home makes it easy to be happy on the road. Think about this; one way to connect with your family while home is share stories of your travels and pictures you take along the way. On your journey there are always little bits of time that something fascinating caught your eye, the perfect sunrise or sunset on the horizon or maybe it was more like a “I can’t believe I just saw that” as your jaw hits the truck floor.

If you have school age children at home, tell your children in advance where you will be driving. Have them Google a couple of places, or landmarks that you will be driving by. Then you can take pictures of those areas. Away from home or not you can ALWAYS share your day and be connected! Also, make a game out of it. When they know where your truck is about to head and the part of this amazing nation you are about to see, make it like a Waldo game. Example: You are going through Colorado so you are challenged to see Elk and get a picture. Maybe you are traveling south and you are challenged by seeing that perfect cypress tree that looks like it was drawn from a story book or Harry Potter movie. Think about how many landscapes you travel across. Black dirt, red rock, red clay, sand from desert areas and then the Utah salt flats, etc. Bring it home so they can see, touch and feel the difference of traveling across country. When you return home, set aside time, at least an hour, and have the kids, grand-kids, or whoever tell you all they learned and then you, in turn, share the pictures you took. It will be a learning experience for them, and you can bond while you do it. It will be like you worked and traveled together.

Melissa Jensen

For Truck Drivers, Depression is Real

The sun is shining, you got a great night’s rest, and the route in front you for the day seems manageable as you pull away from last night’s resting place. All should be right with the world. But, in an instant, you find yourself overwhelmed with that nagging feeling that everything around you is a miserable mess.

Chances are depression has not crossed your mind.

The familiar pit in your stomach returns, you feel guilty about being away from your family again. It seems as though every driver on the road makes you mad. You are afraid all the work you need to do to feed your family is going to suddenly disappear. You constantly have a hard time focusing or concentrating. For no reason, you find yourself feeling very sad and alone.

And the thoughts you have are, “What is wrong with me? I need to get over this!”

Does this sound like you? While you may think it’s all in your head, there’s a chance it could be more. What if I told you that you might be suffering from a diagnosable and treatable medical condition, clinical depression? For whatever reason, depression impacts professional truck drivers at a far greater rate than those in the general population. Living through depression myself, my guess is your first reaction might be that real men, especially truck drivers, are tough and don’t get depressed.

My reply, “Even tough guys get depressed—just ask Terry Bradshaw, Junior Seau, Daryl Johnston, or any of the hundreds of NFL, NHL, or MLB players who have come forth to admit they have suffered from depression.”

Depression is not just in your head and it is certainly not a sign of weakness. Depression is a real medical condition that impacts about 6 percent of men in general and has been shown to impact upwards of 15 to 20 percent of professional truck drivers.

Know the Signs of Clinical Depression

According to the Mayo Clinic, depression is characterized by the following symptoms;

Feelings of sadness
• Irritability
• Loss of interest or pleasure in normal activities
• Sleeping too much or too little
• Tiredness and lack of energy
• Unintentional weight loss, or weight gain
• Anxiety, agitation, or restlessness
• Slowed thinking, speaking, or body movements
• Feelings of worthlessness or guilt, or blaming yourself for things that are not your responsibility
• Trouble thinking, concentrating, making decisions, and remembering things
• Frequent thoughts of death, suicidal thoughts, suicide attempts, or suicide
• Unexplained physical problems, such as back pain or headaches

Steps to Take to Get Help with Depression

If these symptoms sound like you, there are several steps you can take:

Make an appointment with your doctor: A common place to begin is an appointment with your family doctor. This person is well-versed in understanding, identifying, and treating depression.
• Seek out help through your company: Talk to a representative from your company’s Employee Assistance Program (EAP). An EAP is designed to offer you confidential support and information with issues such as depression.
• Learn more about the condition: To learn more about depression, available resources, or connect with another man who has dealt with depression, visit the Face it Foundationwebsite.
• Don’t suffer alone: What’s really important is that you take action and seek help. Remember, depression doesn’t mean you are weak!

——————————
1. Risk Factors for Depression in Truck drivers. Silva-Júnior FP, Pinho RS, Mello MT, Bruin VM, Bruin PF. Soc Psychiatry Psychiatr Epidemiol. 2009 Feb;44(2):125-9

Trucking Organization and Mental Health Disorders of Truck Drivers. Issues in Mental Health Nursing, 33:436–444, 201
The Epidemiology of Major Depressive Disorder. Results from the National Comorbidity Survey Replication (NCS-R). Journal of the American Medical Association, June 18, 2003-Vol 289, No. 23.

Mark Meier – Founder of Face it Foundation

THE DANGERS OF HAVING MICROSLEEP

Each year, over 110,000 people are injured and more than 5000 are killed in the United States in motor vehicle accidents involving commercial trucks. Estimates of the percentage of crashes that are partially or completely attributable to fatigue range. Driver fatigue was recently judged to be the number-one problem in commercial transportation.

What is microsleep?

Microsleeps are short bursts of sleep, often experienced without the person even being aware they took place. They can be experienced by anyone who is tired, but the individuals most at risk are those who work night shifts, have a sleep disorder like insomnia or sleep apnea, or are sleep deprived.

What causes microsleep?

One cause for Microsleep is extreme sleep deprivation. Sleep disorders like insomnia, sleep apnea or narcolepsy, or because of environmental factors such as night shifts or over work. Some medications can also induce feeling of excessive daytime sleepiness or drowsiness, which can result in Microsleep.

Boredom or very monotonous, repetitive tasks can induce microsleep in a non-sleep deprived individual, too. Microsleep is most likely to occur during times when the circadian rhythms dictate the body should be asleep, such as around dawn, very late at night, or in the midafternoon.

When the brain is tired, it rests the parts of it that aren’t currently needed – this is referred to as local sleep. Microsleep is when local sleep goes too far and takes over parts of the brain which are currently in use.

What are the symptoms of microsleep?

– You feel sleepy

– You have trouble keeping your eyes open.

– Your eyelids droop or close, present a blank expression, or are constantly blinking.

– You have difficulty focusing on where you are going or what you are doing.

– You yawn a lot.

– Your thoughts wander.

– You feel moody or irritable.

– If you’re driving, you drift off to the side of the road or have trouble keeping in your lane. You miss your exit.

– Your head nods gently with a sudden jerk to wake you. The head jerk is often what makes people realize they experienced a microsleep episode, since the brain won’t recognize the short sleeps as sleep.

What are the risks of microsleep?

According to the AAA Foundation, 16.5 percent of fatal crashes are a result of drowsy driving. Sleep deprivation reduces a driver’s reaction time, alertness, and judgment similar to impairment from alcohol or drug use. In fact, studies have shown drunk driving can be as dangerous as drowsy driving.

What are ways to prevent microsleep?

Avoid driving during times when you feel less alert.

This will include nighttime, when your circadian biological clock wants you to be asleep, or during the afternoon dip. This could also include early evening for morning larks or early morning for night owls.

Get sufficient sleep before a long road trip.

Don’t drive when you are sleepy, and pull over for a 20-minute power nap whenever you need a break. Turn the car off by taking the keys out of the ignition, as some states have laws against sleeping while a car is still in operating.

Keep your mind engaged.

Listen to upbeat music or an entertaining podcast or radio show to help your mind stay focused. There are many apps designed to help you sleep, and there are just as many anti-sleeping apps that will make a noise or vibrate to help you stay alert. Just be careful that you don’t become a distracted driver by looking at your phone.

FAQ: How National Nutrition Month Impacts Truckers

With long stretches of highway and limited options, it can be easy to forget the importance that National Nutrition Month has on truckers. However, with obesity and heart disease rates at an all-time high for drivers, it has never been more important to consider reevaluating those quick diet decisions. To help you keep it healthy, Gray Transportation has the answers you need about achieving a beneficial lifestyle on the road.

What can I bring on the road that is healthy but won’t spoil?

As a truck driver, you will need to plan ahead. By packing meals and snacks that are better for you, you’ll be able to help maintain your weight. Bringing fruits as a snack is always a good idea, but if you’re afraid of them spoiling, you can bring canned fruits that are in their own natural juice with no added sugar. Anything whole grain is an important alternative to white breads, and tuna or sardines also come canned so they won’t spoil. You could also eat high fiber cereal. Make sure to drink more water and slow down on the sodas and energy drinks.

What are some appliances I can use to create my own healthy foods?

Try using appliances like portable coolers, lunchbox cookers, electric skillets, and mini slow cookers. While you drive, your dinner can be cooking so that it is ready for you when you have a break. Try using slow cooker liners to make cleanup easier. Electric pressure cookers are also a good utensil because you can cook potatoes, rice, oatmeal, and soups all in minutes.

How do I lose weight since I’m on the road all of the time?

Losing weight can be hard when you’re constantly driving. One way to help yourself with this issue is to count your calories. By limiting your intake, you can decrease snacking and allow your body to burn excess fat for energy. Additionally, try eating four to five smaller portioned meals per day instead of two or three main meals. This will help decrease extra calories and can give you the chance to plan healthier options instead of trying to find three big meals to fill you up. To combat inactivity, try exercising at pit stops by doing five to ten minutes of brisk walking to keep your body healthy.

How or where do I start when trying to become healthier?

When deciding to make a change, finding out where to start is always the hardest part. We recommend keeping it small. Switch out some unhealthy meals or snacks with healthier food groups and slowly try to eat smaller amounts at mealtimes. Don’t drink caffeine before going to bed and be sure to make time for a healthy breakfast. By incorporating these reasonable changes, you can make a big difference in your overall well-being.

At Gray Transportation, we put the health and safety of our drivers above the rest. Contact us with any questions or apply for one of our job positions today.

Why American Heart Month Impacts Truckers

At Gray Transportation, we put the health of our drivers above all else. Although truckers provide immeasurable service to our economy, life on the road does bring certain risks. Limited food options and long hours can lead to unhealthy diets and habits. To stay safe, Gray Transportation recognizes American Heart Month by looking at key preventative steps truckers can take to improve their health.

What Puts Truckers at Risk?

Every year, approximately 735,000 people suffer a heart attack in the United States. From this, habits such as smoking, high cholesterol and blood pressure, as well as limited exercise and excessive body fat, can further increase the risk of heart problems. With long hours, a sedentary lifestyle and unhealthy eating, truckers are twice as likely to be obese compared to other professions. Additionally, they are more likely to smoke and have increased blood pressure and high cholesterol, putting them at a high risk of complications.

How Can Truckers Prevent Heart Attacks?

By exercising regularly and maintaining a healthy diet, you can help improve your overall health even on the road. Although fast food options are the most common along stretches of highway, you can still find healthy options on the menu by substituting a side salad in place of fries, and ditching the burgers for grilled chicken. Instead of potato chips while you are driving, fill up on veggies like carrots or celery that still offer a satisfying crunch. Additionally, do not put off important exercises even if you are in a time crunch. By taking fifteen minutes each day, you can keep your heart healthy and increase overall fitness. Above all, avoid smoking or exposure to second-hand smoke.

How Do You Detect Complications?

In the event of a heart attack, time is one of the most precious variables in limiting damage. If chest pains or feelings such as squeezing or fullness persist, it is not a time to be cautionary. Although this can be as simple as acid reflux, it is important to seek professional assistance in order to rule out the possibility of heart complications, particularly if is paired with back or jaw pain. Similarly, shortness of breath, anxiety, cold sweat, dizziness, fainting, fatigue and nausea are also important triggers.

Although truckers face an increased risk of heart complications, with proper preventative care you can improve your health and decrease the threat. At Gray Transportation, we are committed to providing our drivers with the tools they need to stay fit on the road. Contact us today to find out more about hiring opportunities in the area.

Why Truckers Are Winter Warriors

The arrival of winter can mean holidays, family fun, and warm fires, but it can also signify a potential increase for danger on the road. Ice, snow, sleet and low temperatures can cause complications for even the shortest of trips. The impact of the winter season is particularly evident for truck drivers, as the long days spent on the road can become increasingly difficult. At Gray Transportation, we understand the commitment that truckers make each day. To show our appreciation, we offer these key reasons you should thank a driver this winter:

Inclement Weather

The next time you are contemplating driving in the snow, remember that a trucker has to get their job done no matter the elements. With the arrival of snow and ice, big rigs are at an increased risk of losing control. This puts, not only the driver in danger, but raises the hazard for everyone else on the road. Drivers must have the smarts, control and foresight to securely maneuver on these slippery highways to safely deliver their goods.

Holiday Deliveries

Every year, millions of Americans search the stores for the best deals on the perfect gifts for friends and family. In order to make this possible, truckers work tirelessly to ensure that each store is stocked. Due to the traffic of the holiday season, this can often correlate with earlier hours and longer days. It is this commitment that helps make this time of year possible.

Keeping the World Digital

With the increase of technology, more people are relying on online shopping to provide groceries, gifts and more. This is especially prevalent in the winter, when harsh weather slows outdoor travel. However, online orders don’t arrive magically. Every time you shop, you are helping employ a trucker. With rates of online shopping expecting to skyrocket in the next five years, truckers will continue to be a vital part on the execution of the digital world.

Although winter brings an abundance of obstacles, truckers stay committed to keeping America rolling. It is a direct result of their hard work and dedication that we are able to access the vital items we need each and every day. If you have what it takes to help make a difference, Gray Transportation is now taking applications for drivers. Contact us for more information on the benefits of joining our team.

3 Tips to Avoid Road Fatigue this Holiday Season

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With the arrival of the holidays, truck drivers are faced with increased workloads and longer hours. Due to this, sleep can further fall to the back-burner. According to the National Highway Traffic Safety Administration, the loss of sleep can contribute to 30 to 40 percent of all highway collisions. Sleep deprivation is constantly ranked as a top concern for both truck drivers and safety administrations. This holiday season, help keep the road safe with these important tips from Gray Transportation.

Treat Caffeine with Care

Although a day driving can seem impossible without assistance from caffeine, the stimulate is not a cure all. According to the Sleep Education foundation, caffeine not only makes it difficult to go to sleep but it delays your body’s internal timing. This reduces your total sleep time and limits the amount of deep sleep your body enjoys. To combat this, you don’t need to give up caffeine completely. Instead, try to practice moderation. Limit your intake to no more than 300 to 400 milligrams a day which equals about 3 to 4 cups of coffee (8 oz.).

Stop Smoking

Cigarettes contain the stimulus nicotine, which can disrupt your sleeping schedule. A study from the University of Florida found that for each cigarette a person smoked, they lost 1.2 minutes of sleep due to the nicotine’s stimulating withdrawal effects. Smokers also wake more frequently during the night and feel more restless in the morning. Even more alarmingly, smokers are 2.5 times more likely to suffer from obstructive sleep apnea as the act of inhaling smoke irritates the tissue in the nose and throat, causing swelling.

Maintain a Healthy Weight

About 65% of Americans are now overweight or obese and the condition is particularly damaging to truck drivers. As fast food restaurants and gas stations are often the only choice on long stretches of highway, it can be challenging to practice healthy eating habits. However, this can lead to complications. Not only does obesity lead to an increased risk of sleep apnea, but getting too little sleep actually helps cause weight gain as well. To fight this vicious cycle, make realistic changes to your diet. Switch from soda to water. To limit snacking during the day, avoid skipping breakfast. Even fast food restaurants now have healthier options, so trade in the bacon cheeseburger for a salad with grilled chicken. Also, don’t be wary of preparing your own food on the road. By using crock pots, you can control the ingredients you use, and have leftovers for the rest of the week.

The holidays mean increased time on the road which can come with potential risk of sleep deprivation. By using these tips, you can improve your sleep quality and increase road safety for yourself and your fellow drivers.

At Gray’s Transportation, our driver’s safety is always our number one concern. Find out more about joining our team today.

4 Reasons to be Thankful for Truck Drivers this Thanksgiving

Truck Drivers During Thanksgiving

With the holidays just around the corner, it’s time to share our joy with loved ones. At Gray Transportation, we salute all the drivers that make this time of year possible. In appreciation of their personal commitment, here are our four reasons to be thankful for truck drivers this Thanksgiving.

Every year, the day after Thanksgiving signals the start of a shopping extravaganza. Fighting your way through the lines to get the latest deals may make you lose focus about the meaning of the season. Truck drivers fight sleet, snow and ice every year to deliver the goods in the bleak early morning hours, working on sleepless nights and crushing deadlines. Don’t forget to take a moment to show your gratitude.
When you stop by the supermarket to pick up your annual turkey, it’s easy to take for granted the aisles of frozen foods. 88 percent of Americans eat turkey on Thanksgiving resulting in the delivery of about 50 million birds to your local grocery stores. Without truck drivers, your plate and your table would be a whole lot emptier.
The next time you are stuck during a holiday traffic jam, remember that drivers have to deal with it as well and to a greater degree. Deadlines add extra pressure, and hours of driving during the holidays can take its toll. As you make your way to holiday parties, be sure to give space to the trucks on the road. After all, it’s their commitment to transportation that makes this time of year so special.
During the holidays, families gather together to enjoy the annual parades. However, truck drivers are one of the main reasons it is possible. Each Thanksgiving Day parade balloon is filled with approximately 12,000 cubic feet of helium. Without truckers to haul the helium tankers and other parade supplies, one of our oldest holiday traditions would cease to exist.

At Gray Transportation, we know our most important asset is the one sitting in the drivers’ seat. If you think you have what it takes to join our team, view our open positions and apply today for your chance to make a difference this holiday season.

How to Maintain Good Health as a Truck Driver

Maintain Your Health as a Trucker Driver

As a truck driver, maintaining good health can be especially difficult. With a hectic schedule, long working hours, an overall sedentary lifestyle and poor food choices, the obvious list of culprits for common health problems is endless. However, with these standard health choices, your truck driver lifestyle could also be a healthy one!

Drink more of water – keeping your body hydrated keeps you fuller longer, preventing you from overeating on the road.
Choose complex carbs – instead of reaching for meals with white bread, bagels, pretzels or cereal, choose fruits, vegetables, nuts, seeds, and whole grains which keep blood sugar levels stable and slow digestion.
Get your breakfast in – they always say it’s the most important meal of the day, and for good reason. A healthy breakfast jumpstarts your metabolism and helps you control cravings throughout the day.
More healthy fats – most people think all fats are bad, but in truth, there are food fats that help fight disease and reduce blood pressure. Choose avocados, nuts, seeds, cooking with extra virgin olive oil and fish!
Natural is best – stay away from foods that are high in sugar, corn syrup or transfats. Your best bet will be foods that are as natural as possible, unprocessed and whole!
Be lean with protein – increase your intake of dairy, eggs, fish, beans, nuts and seeds. These foods are high in protein and will give you sustainable energy throughout the day.
Keep your body and mind working – for at least 30 minutes each day, you need to do something to boost your mood and boost your heart rate. Even a small amount of exercise each day will keep your mind and body in working order.
Diary your food – it sounds like a habit for a teenage girl, but knowing exactly what you’ve eaten for the day can be very beneficial. You will eat healthier if you’re more aware of what you’re consuming and when.

You don’t have to start all eight tips in one day, but you should give a few of these a try. You’ll see great benefits within the first week, at which you can start introducing a few more tips into your hectic lifestyle. If you have any questions about driving truck or would like to join our team, reach out to Gray Transportation today!