Moving Words – DOT Physicals

Timothy Brady

“If you don’t know your blood pressure, it’s like not knowing the value of your company.” – Mehmet Oz

Please share this article with your van operators.

For every van operator it’s unavoidable – the DOT physical. Regulations require you to provide a copy of your DOT Medical Card to your state’s DMV for your driving record, and that the physical exam be performed by a DOT-Certified Medical Examiner. This can add tension to an already stressful event.

When I completed my DOT Physical, I was surprised at my blood pressure (BP) reading. (As we age it’s customary for your BP to increase.) The nurse who took my BP explained it’s quite common for a trucker’s reading to be elevated during a DOT physical; in fact, medical personnel call it “White Coat Hypertension.” Everyone’s blood pressure fluctuates depending on many factors, including stress, fear and anxiety. These can all be present during a DOT physical (after all, your livelihood depends on a successful one), so it’s not unusual for a driver’s BP to be abnormally elevated. But this can create all kinds of problems for the trucker if it shows up in his DOT Medical Certificate file. Fortunately, for me, while slightly elevated, my BP was within the permitted parameters the USDOT has set for CDL holders. However, it was a shot across my bow that I needed to pay attention to it and take proactive measures to ensure it didn’t increase any further in the future.

So, what can you do to minimize White Coat Hypertension and offset other environmental influences? I asked the doctor how a trucker can prepare him/herself for a successful physical.

1. For 48 hours prior to and up to the time of your physical, avoid heavy meals, salt, caffeinated drinks, alcohol, or any product meant to keep you awake and alert.
2. For 24 hours before your appointment, limit how much tobacco you smoke. (Smoking is a major contributor to hypertension. Quitting smoking several months before your DOT physical is even better.)
3. Get plenty of sleep. Schedule your DOT physical in the morning after you’ve gotten a good eight hours or more of sleep.
4. For 24 hours prior to and up to your appointment, drink lots and lots of water. The more hydrated you are, the lower your BP. (Also, that necessary urine sample will be easier.)
5. Continue taking any medication prescribed by your doctor.
6. Be early for your appointment so you can take 10 minutes to relax after you’ve completed all your paperwork.

Now that we’ve covered what to do prior to your DOT Physical, what should we be doing to keep our blood pressure at healthy levels? Keep in mind, lower your blood pressure with slight changes – according to Harvard Health, you don’t have to embark on a major life overhaul to make a difference in your blood pressure. Here are seven simple tips for actions you can take to help get your blood pressure back into the normal range and keep it there.

1. Exercise – Aim for at least 30 minutes of exercise five days a week. As van operators, loading and unloading our trucks is a good start; however, it’s not the only exercise we need. Taking a brisk walk of at least 15 minutes every day on those days you’re not lifting and carrying household items from your van will help control your BP levels.
2. Eat a healthy diet – Eat a diet rich in whole grains, fruits, vegetables, and low-fat dairy products. Limit saturated fat and cholesterol and add potassium to your diet. Potassium can help relax blood vessel walls, making it easier for blood to flow through. You can get potassium from fruits and vegetables, such as bananas, which also contain fiber and Vitamin C. Some research suggests that eating four or more servings of whole grains a day can reduce the risk of high blood pressure by more than 20%.
3. Reduce salt – Salt causes your body to retain water, which can strain your kidneys and blood vessels. According to the Mayo Clinic, even a small reduction of sodium in the diet can improve heart health and reduce high blood pressure about 5 to 6 mm Hg.
4. Limit alcohol consumption – Drinking too much can increase blood pressure. The Mayo Clinic recommends limiting alcohol to less than one drink a day for women or two drinks a day for men; this can help lower blood pressure by about 4 mm Hg. One drink equals 12 ounces of beer, 5 ounces of wine or 1.5 ounces of 80-proof liquor.
5. Get a good night’s sleep – the Mayo Clinic states, “Poor sleep quality — getting fewer than six hours of sleep every night for several weeks contributes to hypertension. Several issues can disrupt sleep, including sleep apnea, restless leg syndrome and general sleeplessness (insomnia).
   
   Stick to a sleep schedule. Go to bed and wake up at the same time each day. Try to keep the same schedule on weeknights and on weekends.
   
   Create a restful space. That means keeping the sleeping space cool, quiet and dark. Do something relaxing in the hour before bedtime. That might include taking a warm bath or doing relaxation exercises. Avoid bright light, such as from a TV or computer screen.
   Watch what you eat and drink. Don’t go to bed hungry or stuffed. Avoid large meals close to bedtime. Limit or avoid nicotine, caffeine and alcohol close to bedtime, as well.
   Limit naps. For those who find napping during the day helpful, limiting naps to 30 minutes earlier in the day might help nighttime sleep.
6. Relieve stress – According to Harvard Health, do daily meditation or deep breathing sessions. Stress hormones constrict your blood vessels and can lead to temporary spikes in blood pressure. In addition, over time, stress can trigger unhealthy habits that put your cardiovascular health at risk. These might include overeating, poor sleep, and misusing drugs and alcohol. For all these reasons, reducing stress should be a priority if you’re looking to lower your blood pressure.
7. Drink plenty of water every day – Stay well hydrated, especially when working as van operators do in the heat and cold year-round. Drinking water is your best offense in keeping your BP at healthy levels and can help normalize blood pressure. If you’re well hydrated, it can also help lower blood pressure. Drinking water is not a treatment for high blood pressure but it can help you sustain healthier blood pressure, whether you have hypertension or not. Speak with your healthcare provider to determine how much water you need based on your age, general health, fitness level, and other factors.

“Fitness for me is wellness. It means being healthy – mentally and physically.” – Suniel Shetty