WELLNESS WORKBENCH
NOVEMBER 2025
November is National Diabetes Awareness Month & Healthy Lifestyles Month
Staying Strong: Beating the Holiday Health Slump
As the holidays roll in, it’s easy to trade hard hats for heavy plates and healthy routines for hibernation. Cold weather, big meals, and busy schedules can make it harder to stay on track—but small choices now can keep your energy up, your body strong, and your health protected.
This November, we’re focusing on smart eating, staying active, and watching for early signs of blood sugar issues—because staying healthy is just as important as staying safe on the job.
Make Smart Food Choices at Holiday Meals
The holidays should be enjoyed, not endured. You don’t have to skip your favorite foods—just balance them wisely.
- Fill half your plate with veggies: Salads, green beans, or roasted vegetables keep you satisfied without overloading on starch.
- Choose lean proteins: Turkey, chicken, or fish give lasting energy without weighing you down.
- Watch portion sizes: Instead of piling on everything, start small—you can always go back for seconds.
- Limit liquid sugar: Soda, sweet tea, and eggnog add up fast. Water or unsweetened tea keeps you hydrated and balanced.
Stay Active Through the Colder Months
Construction keeps you moving, but winter weather and shorter days can slow you down. Movement doesn’t have to be complicated—just consistent.
- Take short walks: Even 10 minutes after meals helps manage blood sugar and digestion.
- Stretch daily: Cold muscles tighten faster; stretching keeps you flexible and reduces injury risk.
- Find indoor options: Bodyweight exercises (push-ups, squats, planks) can be done in minutes at home—no equipment needed.
- Bundle up and keep moving: Proper clothing makes outdoor activity comfortable even on chilly days.
Recognizing Early Signs of Blood Sugar Issues
Diabetes is more common than many realize—especially in hardworking industries like construction, where long hours and quick meals are the norm. Knowing the signs helps you take action early.
- Frequent thirst or urination
- Feeling unusually tired
- Blurry vision
- Slow-healing cuts or frequent infections
- Numbness or tingling in hands and feet
If you notice these symptoms, don’t wait—schedule a checkup. Early detection can prevent bigger problems later.
Quick Builder’s Blueprint for Health
- Enjoy holiday meals, but balance with veggies, protein, and water.
- Keep moving—even short walks and stretches add up.
- Watch for early warning signs of blood sugar problems.
- Schedule a check-up if something feels off.
Bottom Line: The holidays should be a time of celebration, not setbacks. By making smart choices now, you’ll head into the new year with strength, energy, and a solid foundation for good health—on the job and at home.
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