The road to heart health
Long hours sitting at the wheel of a car and the shift pattern taxi drivers work could be affecting their lifestyle habits, putting a strain on their health and increasing their risk of heart disease. Studies on taxi drivers in Japan have shown increased blood pressure, diabetes and obesity, all risk factors for heart disease, but also found direct evidence of arteries being more furred up. This doesn’t mean that taxi driving leads to a heart attack; making some key but simple changes to your lifestyle will ensure that you stay on the road to heart health.
Taxi fuel
- Drink plenty of water or diluted fruit juice to keep you alert and full of energy. Hunger is often a sign of thirst, so have a drink rather than reaching for a snack.
- We often snack out of habit or when bored, so chewing sugar-free gum can minimise your calorie intake. If your energy levels do need a boost, keep some healthy snacks at hand like chopped raw vegetables, fruit or unsalted nuts – this way, you’ll be giving your body vitamins, minerals, fibre and antioxidants, all good for your arteries.
- Long hours at the wheel don’t burn many calories, so eat small, light meals that are low in fat, salt and sugar. Large meals before bedtime can affect both your sleep and your waistline so have a light snack instead and wake up hungry for a healthy invigorating breakfast to kick start your working day.
- See your heart as an engine and keep it well oiled with omega-3 fats that promote healthy cholesterol levels and reduce blood clotting and inflammation. Good sources include oily fish (sardines, fresh tuna, salmon, kippers, mackerel..), avocados, dark green vegetables and walnuts.
- While fast food might be tempting after a late shift, it can dramatically increase your fat and salt intake, so choose wisely or, better still, visit a local overnight supermarket to get the ingredients you need for a quick and easy to prepare nutritious meal.
Taxi cab minus the flab
· Take any opportunity to get out of your car, stretch your legs and do a bit of pacing to reduce your risk of deep-vein thrombosis (blood clotting in the legs).
· Exercising for 30 minutes five days a week will get your heart pumping more efficiently, help maintain a healthy weight and trim waistline and promote a healthy blood pressure and cholesterol levels. Take up running, walking, swimming or golf or any other activity that you enjoy. Your work shift pattern could mean access to a better-value off-peak gym membership. Organise a five-a-side tournament, cricket mini-league or other event and involve other taxi drivers so they benefit too.
Smoke-free cabbie
Don’t just keep your cab smoke-free, keep your life smoke-free too. Save up the money you’d normally spend on cigarettes and car freshener for a holiday instead. Nicotine replacement therapy, which comes in many forms like lozenges, chewing gum or sprays, doubles your chances of beating the nicotine addiction, so talk to your doctor or a trained adviser about the best option for you.
Stress-proof your driving
As a taxi driver, you must have seen it all, so don’t let other drivers’ mistakes make you hot under the collar. Go with the flow in traffic jams and use breathing exercises and relaxation techniques to calm your mind. Between fares, plan your time off so all the necessary chores get done but you still have time for some stress-relieving exercise.
Taxi healthy heart rank
Your car will be MOT’d and checked regularly, but it’s worth checking your body too, whatever your age. Be aware of your vital heart statistics: have your blood pressure taken yearly and keep an eye your own waistline. Waist size isn’t necessarily trouser size: place a tape measure around your middle, half way between your hip bone and lower rib (about the level of your tummy button); keep your waist below 37inches and definitely below 40 inches to reduce your risk of heart disease and diabetes. Get competitive and hold a most improved weight or waist loss taxi rank challenge and get your firm to give a prize to the winner.
You may have the chance to have your cholesterol and sugar levels done at a local health event or at the doctors. Just ensure someone gives you some advice after getting your numbers.
The jobs we do can add pressure to our lives and our lifestyles, but healthy heart habits are essential to stay on the road to heart health, so make some changes today for the benefit of your heart and arteries.
For more information and advice about healthy living, contact Heart Research UK
PIONEERS IN THE FIGHT AGAINST HEART DISEASE
Registered Charity Number 1044821. Registered office: Suite 12D, Joseph’s Well, Leeds LS3 1AB.
Company limited by guarantee No. 3026813 registered in England |