I just watched a video about the Mohawk Iron Workers. There have been a few of them produced and I always watch them with pride in my heart! My father is a retired Iron Worker, actually he was a foreman for many of those years. Two of my brothers and many cousins are still currently still working in the trade.
It is evident, that we are living in a different food era than what my father grew up in. He recounts stories of his manual labour right from his early elementary school days, living on a farm and being the oldest son. He talks particulary alot about him and his brother Gary (also a retired Iron Worker, in fact all of his brothers were Iron Workers) having to do much of the chores around the family farm, up before dawn to milk cows, feed chickens, and other chores, go to school, come home and more chores, fetch cows (because they roamed back amidst the bushes and trees so finding them was even a task), tend to the gardens, cut hay, bale hay, plus cut wood, haul wood for the wood stove. Then there is his stories of fishing, spearing and hunting. Growing up in this time, I believe, gave him a better nutrient profile to build and sustain him as they were living off the land. Even studies will tell you that food 50 years ago had a more nutrient rich profile than today. Magnesium, is one such vital mineral depleted in produce. Today there are estimates of 75-90% of today's population being magnesium deficient. This is just one of many minerals depleted and vitamin quality is also impacted.
People ate more nutritiously relying on gardens, farming, foraging, hunting and fishing 75 years ago. With the introduction of fast junk food, more pesticides, herbicides, food additives, nutrient depletion from emphasis on higher yield vs nutrient quality (to make more money), early picking, and now franken food (GMO's) our bodies today just don't get the same nutrition. Plus our bodies are overburdened with these many added toxins. Even farm animals now are being fed high caloric energy grains to produce bigger bulk and this changes the lipid composition of the meat, which also means they contain less protein. This also alters the Omega 6 : Omega 3 ratio and the DHA content available in meat. Animals that used to be raised eating grasses, seeds etc, had a higher content of Omega 3 which is necessary for brain development, heart health and joint mobility. For an example, the ratio can be 20:1 in the meat of a farmed pig, compared to 3:1 in a wild hog. Simply put, Omega 6's are considered pro-inflammatory while Omega 3's are anti-inflammatory. What does this mean; foggier brains, clogged hearts, veins, arteries, and stiffer joints, if you don't intake enough Omega 3. Omega 3 can be found in oily fish, like salmon, herring, mackeral, cod, sardines, seal, walnuts, chia, flax, & hemp seeds,
So my point is this, even if you are eating healthier home prepared or home cooked meals today, their nutrient quality may still be lacking. Relying alot on take out food, microwavables, and processed food choices means even less nutrient intake. When food choices do not include organic fresh fruits, and vegetables, grains, organic and free range meats, nuts and seeds and oily fish, adequate fibre, then the deteriation of the Iron Worker's body (or other construction workers) is going to occur more readily today with poorer nutrient availablity, impacting on the ability to repair and regenerate the body optimally.
Iron Workers, Men of Steel
If you would like to maintain an optimal Iron Working (or other construction worker's) body that can sustain the daily wear and tear, then here are some recommendations for you or your Iron Working Hubby. As stated above choose organic fresh fruits, and vegetables, whole sprouted grains, organic and free range meats, nuts and seeds and oily fish, and adequate fibre. Organic has been researched and proved to yield higher nutrient value.
As far as supplements go, if you are a young fella or gal starting out climbing the beams, for sure, add a good quality multivitamin, just to ensure a top up with these good quality food choices and definitely, if your choices include alot of fast foods void of quality nutrition.
To protect your joints, you are going to need to add Omega 3 supplementation. A fish oil combination is great, and for reducing cellular inflammation, you will want a supplement with a higher concentration of EPA to DHA. DHA is still beneficial for eye, brain and mental health. Lately, Seal Oil is getting lots of attention because of its extra DPA that is only found in seal oil and breast milk. DPA has been researched to show that it is 10X more effective than EPA, though seal oil still contains EPA and DHA. The big bonus of seal oil is the no fishy aftertaste. Eating oily fish at least twice a week is recommended. So if that is not on your weekly menu, then definitely supplementation is going to help.
A maintenance or preventative dose of Omega 3 for young adults is around 1000-1200mg/day. The more seasoned Iron Workers who may already be experiencing some joint issues will benetift from up to 2.6 g, twice a day, especially if there is already some Rheumatoid or Osteo Arthritis happening. Iron Workers who may have developed high triglycerides will benefit from 2,000–4,000 mg of combined EPA and DHA each day.
Glucosamine is naturally produced in the body and is a constituent of synovial fluid and cartilage, the strong connective tissue that helps to cushion and stabilize the joints. In the body, it works in conjunction with chondroitin sulfate, which helps cartilage tissue retain water to maintain joint health. Another critical nutrient that is in the synovial fluid between the joints is Hylauronic Acid. A supplement containing these will also be helpful to maintain the joints. Recovery by Purica, or Zyflamed by New Chapter are great options. NOW has a product, Hyaluronic Acid 50 mg with MSM. Collagen is also an excellant addition to the regimen. and is available in capsules, liquid or powdered formulas. Bone Broth is an excellent way to add collagen, proline, glycine and glutamine that have the power to transform your health. Bone Broth is now available in a powdered formula so the work of boiling down the bones for hours is already done. Bone broths contain minerals more easily absorbed like calcium, magnesium, phosphorus, silicon, sulphur and also contain chondroitin sulfate and glucosamine.
There are certainly other supplements beneficial for joint stiffness. Sierrisil contains an all natural mineral powder with many essential minerals and most people see improvement in 14 days. MSM, Boswellia and Egg Shell Membrane are also considerations. One of my favourite recommendations is Curcumin Activ by AOR.
Magneisum is one mineral I would recommend because it helps improve muscle function, maintain electrolyte balance and reduces fatigue. One of Magnesium's numerous functions is it activates enzymes which help produce something called ATP (adenosine triphosphate). ATP is crucial in the metabolic process. When your body breaks down ATP, the energy that is released is used by your muscles. The more physically active a person is the faster the body burns up the energy released from breaking down ATP. Therefore, magnesium deficiency can result in low energy levels and problems with muscle function. Recommendations for very active individuals could go up to 2,000 mg a day. The type of Magnesium matters: Magnesium Glycinate or Malate or great choices. Magnesium Citrate at night might also be an option, however 1 tsp is only equal to 205 mg of elemental Magnesium and you cannot take too much Magnesium Citrate as you will have way watery stools.
For musle recovery and maintaining muscle mass, you want to make sure you are getting adequate protein. For active individuals the recommendation is .6 grams or protein/per pound for regular exercisers. If you strength train, then it is 0.64 to 0.82 grams of protein per pound of body weight each day. It is important to eat protein at every meal. This is where protein shakes or protein bars may help with the added protein requirement especially if travelling great distances to get to the job site each day. BCAA's mix of three vital amino acids – leucine, isoleucine and valine are essential strength-building compounds that directly fight fatigue and extend endurance. You can purchase them separately but they are also in our protein sources and in whey protein powders. Ensure you are buying New Zealand Whey, Whey Isolate takes out the lactase so you are getting more protein per scoop then concentrate whey. This may lessen digestive issues. Hydrolized Whey has been predigested by exposure of the proteins to heat, acids or enzyme thus making it the purest, fastest, most bioavailable form of whey. There are also Vegan based protein powders that are exceptional, like Sun Warrior, Iron Vegan. A new one on the block is Paleo Protein, like Paleoethics. It is really grass-fed beef protein powder that is super easy on the digestive tract, quite smooth and tasty.
Other considerations might be for energy boosting, especially when it is a long haul home. Before 3pm you might want to supplement with an amino acid, tyrosine for added energy. Vitamin B's and B-12, CoQ10, Panax Ginseng, Royal Jelly, Bee Pollen, Acetyl L-Carnitine, Adrenal formulas with adaptogenic herbs, such as Ashwagandha, Rhodiola, Holy Basil are also options to up the amps Also worthy of mention here is Cordyceps, a mushroom with energy boosting properties. Glutathione is a master anti-oxidant, and supplementing with this can help with oxidative stress that pushes the body out of balance. Glutathione can dramatically raise energy levels, strengthen the immune system, fight inflammation, improve athletic performance, detoxify the body, aid in cellular repair and slow down the aging process. Tribulus Terrestris is a powerful herbal supplement that provides numerous benefits for both genders, including energy enhancement, mood support, and sexual health. Maca is also known for boosting energy, mood and memory, with added benefits of improved sexual health, and hormone balancing. There are plenty of options for sustaining your energy to carry you through your work day and beyond. One of the reasons, I love the Platinum brand multivitamins is that they have combinations formulas that already include the extras, like Omega 3, Codyceps, Curcumin, etc. They have different combinations for active people, for stress or for over 45. If a person is just not going to get into taking many different supplements, this is a greal All-In-One.
We can not forget the need for proper hydration thoughout the day and maintaining electrolyte balance. One might be reaching for the Gatorade but with the sugar content, we also have to consider the Diabetes risk that runs rampant on the rez and within Indigenous populations. A nice substitution are Ener-C sachets, Nuun Tablets or ElectroMag by Can Prev.
Many of the supplements mentioned above are also going to assist with managing stress. Though the ages, the persona of the mighty and fearless Mohawk Sky Walker continues. However you can not negate that this is a very stressful job. Stress can wear you down and burdens the mind, and body which leads to many other chronic diseases and may impede job safety. Omega 3, Magnesium, Macca, Adrenal formulas, Adaptogenic Herbs, Cordyceps and others are going to help your body and mind combat the stress so you can work at your optimal level.
If you really want to delve into natural health supplements, brain health is important as well if you want to keep your mental clarity, focus while walking and climbing the steel. Omega 3, Magnesium, Curcumin, Panax Gingseng, have added benefit for brain boosting power. Magnesium Threonate, is the type of Magnesium that is optimal for brain health as it is able to permeate brain cell membranes. It is an excellent choice for improving memory, attention, depression, and anxiety. Acetyl-l-Carnitine (ALCAR) is an amino acid that increases both mental and physical energy. Lion's Mane is a mushroom beneficial neuroplasticity improving mental functions such as memory, intelligence, motivation, attention, and concentration. Lion’s Mane can impart “nerves of steel” and the “memory of a lion. Other mentions include Bacoba increases cerebral blood flow, delivering more oxygen, nutrients, and glucose to the brain. Phosphatidylserine (PS) is a phospholipid naturally found in high concentrations in the brain normalizing levels of the stress hormone cortisol. Phosphatidylserine is protective against mental decline, improves mood, helping with depression, especially in seniors and used to combat ADHD. Is is safe and effective for brains of all ages. Another of my favourite brain healthy supplements is Vinpocetine which also helps to improve memory, overcome brain fog, increase mental clarity, protect the brain against aging, and promote overall mental well-being. Vinpocetine rapidly enters the brain to increase blood flow, decrease brain inflammation, protect against free radical damage, and balance neurotransmitter levels. This is not an exhaustive list of brain boosting supplements, but gives a wide variety of choices. Consider your needs, symptoms and start with maybe one supplement and see how it works. Then maybe work your way to a combination formula.
A word about alcohol, tobacco and other street drugs: they are just going to wear you down, nutritionally, physically, mentally, spiritually and financially in the long run. They also deplete critical nutrients in your body, needed for brain, heart, bones, joint, eye, and immune health. If you want to age well, while doing this high stress job, then you're best to avoid these.
So those of you just starting out, you might not think you need these nutrients as your body is so young and fit. Just look to your older work buddies and see if their bodies are suffering. Print this off and show it to them and ask them what they would try. Ask yourself, "Do I want to enjoy my retirement or would I rather be hobbling around with decrepid knees, hips and shoulders or suffering with a chronic disease?" I can not quarantee this, but I am reasonably sure supplementation will help keep you fit longer and if you happen to sustain a work related injury, just maybe your body will heal faster with less permanant damage. Just saying, FYI!
If you are taking prescription medications, you want to be sure, they do not interact negatively with the supplements listed above. For example, some may act as blood thinners and if you are already taking a blood thinner you may have to consult your prescribing physician. The words and other content provided in this blog, are not intended and should not be construed as medical advice. If the reader or any other person has a medical concern, he or she should consult with an appropriately-licensed physician or other health care worker.
When erecting a steel structure, you darn sure want to make sure you have all the right materials and you don't want to skimp on any bolts or beams. The same is true for building an Iron Working body. Did I miss anything? What supplements are in your tool belt?
