According to the CDC (Centers for Disease Control and Prevention), the average life expectancy for a truck driver is 16 years less than the national average. With poor food options, long driving hours, erratic sleep patterns and little chance for exercise, it’s really no surprise that truckers are suffering from certain health problems.

However, these health issues are far from impossible to overcome. Though the occupation has its obstacles, a healthy lifestyle is easily within reach when we understand the common conditions and causes of early deaths in the trucking industry.

Sleep Deprivation. The FMCSA (Federal Motor Carrier Safety Administration) recently passed stricter regulations on hours-of-service for truck drivers. While the extent of these regulations is highly controversial, everyone agrees that truckers need to get sufficient sleep to drive safely. Without a good six hours of deep sleep, cognitive abilities suffer and health risks greatly increase. Sleep deprivation has been linked to a variety of chronic diseases such as hypertension, diabetes, depression and obesity. A lack of sleep also contributes a weaker immune system, which in turn increases the risk of cancer, among other diseases and viruses. While the debate on the federal level rages on, truckers and their employers can discuss trip planning and work strategies to ensure a good night’s rest. An investment in a good mattress or tempurpedic mattress topper isn’t a bad idea either.

Sleep Apnia. According to a study done by Virginia Tech Transportation Institute, 25% of drivers are at risk of developing sleep apnia. Sleep apnia is a chronic condition which causes breathing problems while you sleep, resulting in a poorer quality of sleep and excessive daytime drowsiness. Sleep quality is extremely important, and a good, deep sleep is required to get the health benefits drivers need. In fact, drivers with sleep apnia are 4.6 times more likely to cause an accident. This condition often goes unnoticed because the person only experiences the breathing problems while asleep. It is a common problem for people who are overweight, and can increase the risk of high blood pressure, heart attack, stroke, obesity and diabetes, as well as work-related accidents. For more information on diagnosing and treating sleep apnia, visit http://www.nhlbi.nih.gov/health/health-topics/topics/sleepapnea/.

Lack of Exercise. A change in the sedentary lifestyle will drastically improve health across the board. The two previous health issues listed (sleep deprivation and sleep apnia) are both problems that could be related to a general lack of exercise. Besides sleeping problems, lack of exercise also contributes to obesity, heart disease and work-related injuries. Obviously, spending 14 hours on the road eating truck stop food is not the best way to prepare for the labor-intensive work of loading and unloading heavy cargo. There are plenty of exercise routines that are easy to do on the road, and even in the sleeper of the truck. Things like push-ups, crunches and squats don’t require much room at all, and provide both muscle-building and cardiovascular benefits. Just 15 minutes of exercise a day is enough to improve overall health, and also contributes to stimulated brain activity and a better mood. When truckers are home with their families, an active lifestyle of walking, hiking, playing sports or swimming is also a great way to get more exercise.

Poor Diet. Much like exercise, food is one of those things that affects every other aspect of your health. However, fast food and truck stops usually don’t offer any beneficial edibles – and in fact, most of the food you’ll find at these places is downright poisonous. All the sodium and corn-syrup laden choices offered are a big reason the majority of America is suffering from obesity, diabetes and heart disease. If your truck has a small refrigerator, then stop at the grocery store and stock up on real food and make yourself some real home-cooked meals. It doesn’t necessarily have to be diet food, either. A home-cooked hamburger is still much healthier and leaner than the corn syrup-injected sodium-lathed stuff you’d find at a McDonald’s. Go healthier by choosing leaner ground beef, stuffing it full of garlic, peppers and onions, topping it with a mountain of lettuce and then serving it on a whole wheat bun. For the fridge-less, there are still plenty of options at the grocery store, including beans and rice, peanut butter and jelly, and fruits and vegetables. Don’t forget a nice, big bag of mixed nuts for snacking.

So there you have it. It’s simple, really: Eat good. Exercise daily. Sleep well. Oh, and drive safe!