Enjoying Life OTR

#55 Thriving on the Road: Eileen Ward's Guide to Health and Resilience

• Malinda Fox-Wellington, Eileen Ward, Dino Grigoriadis • Episode 55

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Imagine transitioning to a completely new career at 41 and facing significant health challenges along the way. Meet Eileen Ward, a resilient trucker with over two decades of experience who not only faced mental health struggles and thyroid issues but also found ways to thrive. This episode promises to reveal her secrets for overcoming sleep problems, staying active, and maintaining a healthy diet while on the road. Eileen's story is a testament to the power of therapy, emotional resilience, and the unexpected support found in the trucking community.

We also dive deep into the delicate balance between a demanding truck driving job and prioritizing mental health. Hear about the personal journey of starting therapy amidst a hectic schedule, addressing the stigma around seeking mental health support in the trucking industry, and discovering camaraderie among fellow drivers. This episode emphasizes how addressing mental health can lead to better physical health and overall well-being, showcasing the interconnectedness of our minds and bodies.

Finally, we share practical tips for maintaining health on the road, even under extreme weather conditions. From the importance of nutrition and hydration to creative ways of staying active, this episode is packed with strategies that can transform your lifestyle. Learn how small, consistent changes can lead to significant improvements and get inspired by Eileen's advice on making manageable adjustments over time. Plus, connect with other health-conscious drivers through platforms like Healthier Truckers and Enjoying Life OTR. Join us for a journey towards a healthier and happier life on the road, one mile at a time.

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Enjoying Life OTR—because LIVING WELL is worth the effort. We’re sparking curiosity, adventure, & resilience while honoring drivers and embracing a healthier trucking life. Discover creative life hacks & practical strategies to make the most of your time on the road. Join the movement!Explore, enjoy the food, snap the pic, and share tips on saving money along the way.

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Dino Grigoriadis:

Hey there, road warriors. This is Dino, your roadie and guide on the side. Are you feeling sluggish behind the wheel, struggling with mental and physical health on the road, wondering how to balance your job with self-care? Well, buckle up, because today's episode is going to tackle these common driver challenges head-on. We're driving deep into the inspiring journey of Eileen Ward, a 64-year-old trucker who's been in the game for over two decades. Eileen's going to share her experiences with overcoming depression, managing thyroid issues and transforming her lifestyle on the road, from dealing with sleep problems to finding ways to stay active and eat healthy. Eileen's story is packed with practical tips and insights that'll have you rethinking your approach to trucking life. So stay tuned and get ready to learn how you can take control of your health and happiness one mile at a time.

Speaker 2:

Enjoying Life OTR Conversations that inspire curiosity, adventure and resilience. We're honoring drivers and sharing their adventures and becoming healthier truckers Stay tuned to discover creative life hacks and practical strategies for enhancing our well-being and making the most of our time on the road. Welcome to Enjoying Life, OTR.

Malinda Fox-Wellington:

Welcome, welcome, welcome. I'm so glad you could join us today. Would you like to introduce yourself to the audience and kind of give like a brief history of your driving and what you've driven, and then we'll go from?

Eileen Ward:

there. My name is Eileen Ward. I'm 64 years old. I started driving in 2001, so I was 41 at the time. I had kind of exhausted all my job skills and whatnot, you know, working with people, which you know didn't work very well. I just kind of need to be by myself, um and uh. So I went to work for a company, um, that was fairly local, did a lot of new england and it was mostly um, refrigerated stuff, salads, and then back halls all over the place, you know the woods of Maine and New Hampshire, and that was beautiful, but wintertime it was very challenging. And then so I drove for about seven and a half years.

Eileen Ward:

I started having problems with sleeping and, um, you know, motivation all kinds. I had a lot of drama going on in my life at the time, but I also had a thyroid issue. Uh, as ladies get older I was about 49 at the time and, um, as we get older, you know that seems to be one of the things that we run into. You know I hadn't been to the doctor, I hadn't really considered it a problem, but then it was. So I've been on the medication for about what? 12, 14, 15 years now and I'm doing really well with it. She hasn't had to change the medication in quite a while. So that's one thing that that that we need to look out for, as as women, you know, when we're starting to go through my menopause and all that, that, um, that's one of the things that shifts, uh is our thyroid, you know, and and diet can help with with fat and um medication. So, so, so, anyway, I drove in between, in the middle of all this, I also started therapy, because that's exactly what you need to do when you're driving up and down the road and there is crying and trucking. So, everybody, get over that, because it is going to happen. You know, especially when we're new and we have, you know, things going on, it's uh, it's going to happen. Um, we make our mistakes and you know, like I said, I had drama going on at the house and it was like, uh, it's another level.

Eileen Ward:

So, uh, I got out of it in 2009 and I uh, after a couple of years, I started, started my own business uh, limo service. Basically, I had a couple of vehicles it was just me, though and then the? Um, the pandemic hit, and overnight, that was gone. Um, I tried to keep all my permits, um, and license going, um, as long as I could, but then financially it became, uh, untenable and I didn't see any end in sight. So, uh, you know, now it's like pivot again. Uh, what are we going to do? And, um, I thought, well, I'm in a better place, mentally, emotionally, physically, um and um, let me. Let me see about getting back into truck driving. I had let my CDL go because I was never going to do that again.

Eileen Ward:

And then I went back to the community college, local community college and got my CDL back and, like the, I don't know, just like the third or fourth day, we got in the truck just sitting there and I was like, oh, I remember this, I know how to do this. It was, you know, it was a Volvo 10 speed that we, uh, that we were training on, and it didn't take but five minutes to get the double clutch down. And I was like, okay, I got this, went to work for a company that's it takes me about 45 minutes to get to, you know, right off of Interstate 70, and a real good company and nice people and good benefits and all kinds of stuff, and it's. It's just, it's been almost three years that I've been with them and I'm really enjoying it.

Malinda Fox-Wellington:

Now do you do regional over the road drive in reefer. What kind of driving are you doing right now?

Eileen Ward:

Yeah, we do. It's a redistribution food company so we go to a lot of refrigerated stuff. I do drive-in, so mostly I'm sitting in front of a reefer it is all of the above regional of a reefer, it is all of the above regional. We have deep distribution centers up in three of them up in canada. I haven't been to those yet. But then we have out in california, arizona since I'm in maryland, you know, local, I run, I do a lot of east coast up and down, 81, 95, 70.

Eileen Ward:

I'm getting tired of it. So they started sending some of us, uh, gave us the opportunity to go out to Arizona, california we have a DC and Idaho, um, and, and I really enjoy those trips, um, I do those as often as I can. I'm usually out 12, 14 days. The other one, the more local, regional ones, are, you know, 24, 36 hours out, out and back. And then you got to do it again and I'm no touch. So I'm fine with that. I can open the doors, I'm back up to the dock and you put it on or you take it off and that's, that's just fine. And, and you know, I got the mattress, uh, uh, memory foam mattress, so I'm all set up in in my bunk and I sleep really well. So, and that's you know, obviously that's important.

Eileen Ward:

So yeah, just trying to take care of myself when I'm home and when I'm on the road, it's a lifestyle, it's a living situation. You know, if I get a layover someplace, it's like I'll get on the internet and see what's going on in the local area. I have a bike that I brought, I have with me. That's a folding bike. There's a local bike trail. I'll go ride that or I'll get out and go for a walk, um, just see the area or whatever. But it it, you know, it's in integrated, it's not separate exactly, you know, couldn't imagine, you know, doing that. And so it makes it a lot easier mentally just be where I am and and do a life than try and separate the two and say, oh no, that's a job.

Malinda Fox-Wellington:

And yeah, yeah, it's definitely a lifestyle. So I'm curious when you drove the first time, you had a lot of health issues and you had some mental issues going on. So what are some of the biggest struggle or pain points that you had that you really had difficulty with when you first started driving, like, were you obese, were you overweight, were you just exhausted? What are some of the areas where you were at at that time?

Eileen Ward:

were at at that time. Yeah, I think a lot of it, you know, was the mental and emotional stress that that I was living with. You know I I started, like I said, I started therapy in the middle of it, when I was driving, just because things that had been building up, you know, which were causing, you know, other health issues, just became too much. So I went and got help. I got a really good therapist and that helped a lot. I had been running, started running when I was in high school and I kind of kept with that a little bit. I was, yeah, I weighed 120 now and I was about 130, 135. So I had a little bit extra. I'm short, I'm like 5'3", so it mattered and I wasn't eating well, I wasn't sleeping well. I think a lot of the mental and emotional baggage that I was carrying had a lot to do with it as well.

Malinda Fox-Wellington:

I'm curious on, because I love that you're willing to talk I mean obviously not specifics, but in general on the mental aspects of it. So when you decided to go to therapy and you were driving, how were you able to juggle the both? Because I know as drivers it's hard to be home at a specific time, for a specific day for a doctor's appointment, and that's why a lot of our healths are so bad. So how were you able to juggle those two things?

Eileen Ward:

That job- you know what, and at a certain point I went part-time. Certain point I went part-time, um, even though I was still putting a lot of, a lot of uh miles, but I was technically part-time. So I, I just, you know, made it clear that I'm going to take. You know, it's a lot easier now with the, the situation with dispatch, and remember, this was back in the 2000 we didn't really have the cell phones, were useless. Basically I had a flip phone and no smartphones or anything like that.

Eileen Ward:

But it, you know, I made it clear to to um dispatch back then that I I had these appointments and I could call, I could call her and talk to her a little bit. And but, uh, I made that time because, honestly, I was at a critical mass point where I had to do it. You know, I I struggled with a lot of things for a long time, but it was just to that point where you're going to do this positive thing or you're going to do a really bad, negative thing, and I, you know I went in the right direction. But, yeah, no, I had to make that commitment.

Malinda Fox-Wellington:

Now another thing that I really want to touch on, because I know quite a few drivers don't seek out help because of fear of losing their CDL. So I'm curious how were you able to juggle that? Did you just kind of keep that unseen therapy under the pillow and didn't share it?

Eileen Ward:

I can't remember exactly. I probably didn't tell them what the appointments were. I just said I have an appointment, I have to be home this time. Um, and you know, and they scheduled you know that that particular job, I, you know it was pretty much 24 hours out and back. You know it was only one or two, one, maybe two nights on the road. So, again, I, you know they could work that into the schedule and you know I was very adamant about it. Yeah, I don't, I probably didn't tell them what you know. I just said I had a doctor's appointment.

Eileen Ward:

But, honestly, if I was still in therapy today with the people I work with, I'd be totally honest with them. It's like, yeah, this is what I'm doing and I need to do this, and I mean I have my doctor's appointments, but I, you know, that's for my like prolia injection and and med, med check, which is just the thyroid medicine, pretty much blood work and all that. So, um, you know, tell them that's what I'm doing. But, um, yeah, I think I would be more honest about it, um, now as opposed to then. But, um, Because I've actually met a couple of guys I've ridden with in the job I have now and they've talked about having to go to therapy, which is interesting because guys usually don't do that. But the couple of trips that I've gone on and we've had those conversations, I mean it's like we go deep real quick and they talk about the struggles that they've had and they talk about the struggles that they've had.

Malinda Fox-Wellington:

When you was driving and you noticed that you was having a lot of mental issues, or was it physical issues leading to mental issues? How did you identify what you needed?

Eileen Ward:

I've always suffered with depression, you know, growing up and all that kind of stuff. So you know it up and all that kind of stuff. So you know it's always been an undercurrent. So it was, you know, obviously mental and emotional issues manifest in the physical. So it's, you know, lethargic, just you know, low energy and concentration, paying attention, all the things that you need when you're driving, especially when you're distances in a big truck, and it's like, you know, it's like these signs that things are need to shift, things need to change, and it's, you know, you either take that opportunity and listen or or you don't. You keep suffering and I, I, you know I was 45 by then and I, I was, you know I was done suffering.

Malinda Fox-Wellington:

So I went to, uh, you know, I got a really good therapist and worked with her for for several years and in cohesion of working with her, you are also seeing medical providers getting your hormones evaluated and adjusted right your thyroid hormones, and you also mentioned menopausal, so I'm assuming your estrogen and all those hormones. So you are also getting those evaluated at the same time. Is that correct?

Eileen Ward:

Well, I started the therapy and then things started physically correct. Well, I started the therapy and then things, you know, started physically. You know it's it's odd how, you know, once you start fixing one thing, the other thing really falls apart, you know, because it's a balancing act. So when I started the therapy and things just started unraveling really, and I, you know, I was getting answers and I was asking questions and all that, it's like the physical really started to take a toll. And then I went and got my blood work evaluated and by then it was definitely time to get out of the truck and just just kind of reboot and I got on a thyroid medication and started getting good sleep and getting the drama out of my life, because you know, drama in your life is really stressful anyway and uh, it's like it just, uh, it was necessary to move on in that direction.

Eileen Ward:

And always it's interesting that, even though I I did have all that that going on, I always found solace in hiking or in running and I I stopped running after a while because that was just killing my neck between that and driving a freaking Peterbilt. So I got into a Volvo and that was like driving a marshmallow and that helped and I went to a chiropractor and acupuncture and got got my neck straightened out. But I always went hiking and and then I started really riding my bike a lot. It took like four or five miles of just running or you know, walking hard or riding hard, and then you know the energy, the built-up energy negative, positive it just kind of releases and then you can kind of just I can just, you know, be in the moment and let go of the rest of the stuff. That's how you know exercise works. For me today it's like I ride really fast, really hard for a while and then I can just kind of get into a groove.

Malinda Fox-Wellington:

It releases that energy which is really good for me. Yeah, so I did some research into it and getting in nature. It has a lot to do with the energy, but it also has a lot to do with trees and plants and stuff. You know they produce oxygen. So when you're in nature you're getting a richer concentration of oxygen. So, unconsciously, you're taking those slower, deeper breaths which in turn is massaging your vagus nerve, which is your main highway of nervous communication, and so and that's why it has it's like a ripple effect all the way around. It's really fascinating how they're doing the science and all that.

Eileen Ward:

It really is. Yeah, no, and I, you know you could. Just you just feel it. It just drops away and I'm in a really fortunate spot when I'm home. My house is two miles from the Sino Canal, which runs along the Potomac River. It's the towpath and it's it's level, but it's not necessarily flat. Incrementally it increases in elevation, not huge, but enough, and so I ride my bike down the hill and ride on the canal as far as I want to, and then come back. And then I got to ride up the hill and I can still do it. You know, it's like a 700 foot incline, over less than a mile, and I can get up that hill without having to stop. So I'm I'm proud of myself for that, you know. Oh, yeah, that's fascinating. Yeah, it's one of those. Uh, you know, can I do it today?

Malinda Fox-Wellington:

and yep, sure so you take your bike out on the road with you. Now, do you have a collapsible bike or do you strap it to your truck? How do you go about figuring out getting that bike out with you, right?

Eileen Ward:

Well, I did some research and there's like these really small little bikes that are a thousand dollars and I'm like I don't really want to spend a lot that much. And then I found one on amazon and it's a columba and it, uh, it's, it's a 26 inch wheel, it's an 18 speed and it folds up and it's 33 pounds. I got a case for it and I can lift it. It's awkward, it's bulky, but I can lift it up into the passenger side and it just sits like right on where the passenger seat is and, you know, I have access to my mirror and everything I need.

Eileen Ward:

And then when I'm at a you know, a truck stop or rest area, wherever I'm going to be, for for a 34 reset because usually when I'm doing a 10, it's like an awkward time and I'm not going to pull it out. And you know, get that into. I mean, I get out and walk and that kind of thing, but I'm not going to pull the bike out unless I'm really going to go for a ride. And um, and then you know, come back for my ride and fold it up and put it back in. So, um, yeah, it's really, it was like 300 bucks. If anybody's interested. They're. They're, you know they come partially. You have to do a little bit of assembly. There's no quick release for the either wheel but, um, they have these brackets that protect the gears. Uh, the pedals fold in. So it's, you know it's. If you can lift 33 pounds, it's really a good deal.

Malinda Fox-Wellington:

So when you're out on the road and you're on a 34 and you pull the bike out, how do you decide where you're going to go? Do you use an app on the phone, or do you Google search like biking trails near me, or what's your process?

Eileen Ward:

Right, so I will. Oh, you know, if I can get myself in a spot like there was this one place in Minnesota, I couldn't get to where I was going to deliver. This was Sunday, I wasn't going to deliver till Tuesday morning. I couldn't get really. I mean, I could have gotten closer, but I saw that there was this really cool bike trail right by the Love's truck stop. So I thought, you know what I need fuel, it's my fuel stop. Anyway, I stopped, fueled up, got a good night's sleep, pulled the bike out and it was this great state park that actually the lady I stopped in the uh the ranger station and she said, oh well, they've extended the uh, the bike trail so that it actually I didn't know it at the time, but it comes out right across the street from the loves truck stop. So, yeah, I rode back and you know, I, I um, put the bike away, went in, took a shower and got a good night's sleep and got on the road the next morning. So you know, those are the scenarios.

Eileen Ward:

Now, obviously, when it's too hot, it's like I, I just I can't. I can't do it because I, I have to pay attention to the fact that that, uh, I'm not a kid anymore and the heat really especially the heat and the humidity, takes its toll on me. And we have a distribution center out in Modesto, california. Sometimes I take a 34 there and I've, I've ridden, I've found a loop around the DC, but I tell you what it's more treacherous than driving because they're just not paying attention to bikers. So you know, I try to get out and do that, but it's like another stress level of who's going to hit me. But you know. So you know I try to do that, um, as much as I can.

Malinda Fox-Wellington:

Yeah, so you walk normally, uh, whenever like, mainly for like your 10 hours so, but how much do you think you walk a day on average? Just ballpark?

Eileen Ward:

I get. Well, I have, I have my um step counter, um, my samsung health or whatever that said it like 6 000 steps. I don't get that every day, um, especially on the long days when I'm driving, because I'll drive out my you know, like 10 and a half to 10, 10 hours and 45 minutes or something like that. So I don't necessarily. But you know, I will park at the, in the back of at the truck stop so that I have to safely walk to get a coffee or something like that and then just walk around as as much as I want to. But, um, yeah, I'm I'm not big on getting out at at truck stops. I've tried to get you know at at least 6 000 as often as I can. But then you know, when I'm at my, my dc's, I'll I'll walk around. You know, they know I'm not, so they'll just no, there she goes again, but I'll just walk around as much as I can and I have other exercise equipment in in in the truck. Um, my next question what else do you do while?

Malinda Fox-Wellington:

you're in the truck. That's going to be my next question. What else do you do while you're in the truck, on the road?

Eileen Ward:

I have this, really cool. I found it on Amazon. It's a cool hydraulic arm. It's got resistance levels so you can adjust the resistance, but you can do all kinds of arm exercises. So that you know I'm getting my leg. I do deep knee bend every day just because you know you get stiff driving and it's a good way to. You know, after I've driven I'll just do that and it's a good way to get everything loosened up. But then I every day, one of the you know one of the things about getting older, and pretty much the only thing I'm vain about is my arms. I hate that old lady skin and so I've always been very fit and so I got this machine.

Eileen Ward:

But it's a hydraulic and you can, like I said, do as much resistance as you want, so I can work the biceps, triceps, all of it and um, and then you, at the same time you're working your core because you're putting stress on it. So you know it's kind of a full, full upper body workout, um, and it's it's low impact. You know it's not. It's not like doing a push-up where you're, you know, all right, doing all that. So, um, yeah, no, it's really. It was like I don't know 35, 40 bucks, so I got one for the house and one for the truck yeah, isn't it funny how we get duplicates when we can.

Eileen Ward:

It just makes it so much easier exactly, yeah, I finally was able to get my medication. The different medications that I have, which are the only one I need, is the, the thyroid, but I have arthritis my thumb, so I, you know, have that uh meloxicam for that, but that's no big deal. But, uh, I was finally able to get 90 day uh supplies and so now I have enough where I don't have to split it anymore. I can just now have one in the truck and one at home. But, yeah, lots of duplicates.

Malinda Fox-Wellington:

Now, how do you typically eat while you're on the road, Because you know nutrition is a huge asset of it, Right?

Eileen Ward:

So I was for a while. You know I was going through these phases that to try and figure out what was best for me. So I I was making sandwiches and I got a 12 volt. Well, you can use a 12 volt or AC, but a 12 volt cooler rather than fooling with the ice. I was making sandwiches and putting them in there and that that was fine. I even made a couple grilled cheese sandwiches that I got a hot plate for the truck and it's you know, if I've got time I'll get that out.

Eileen Ward:

But then I went to these Taylor Farm prepackaged salads that have cheese and I don't use the dressing, cause those are usually what kicks the calories up and they're really, you know, just basically fat. So I got balsamic fat vinegar and it's got a bite to it but it's really, uh, really good. So I did that for a while and now what I've gone to is I'll get um, baby spinach, just those packages, plastic packages of baby spinach, and then my own salad in the truck I'll get some blue cheese and the balsamic vinegar and fruit cups of diced peaches and put that in there and just you know, it's all the flavors I really enjoy. I also, if you're a member of Sam's Club, probably at Costco too, I get this big bag of individual packages of fruit, nut combos, dried fruit and nut combos that are like they have on them that they're, you know, for um immune system or energy or whatever, and I just, you know, I'll have maybe one or two of those a day. And then, um, lara bar, little protein bars if I need a little pick me up and you know, while I'm driving, because that they're clean, fairly clean snacks as far as you know sugar content. They have like four ingredients and they're tasty. Don't get me wrong, I'll have a piece of cake if somebody's having a birthday party, sure, but I don't eat cookies and sugary things that that are just sugar and carbohydrates and that kind of thing.

Eileen Ward:

I I try to really be selective with what I'm eating. You know, just because sugar and carbohydrates and that kind of thing. I try to really be selective with what I'm eating. You know, just because sugar and it's it just makes me sluggish and I get a hangover from it. But uh, so I try to eat as clean as I can. And, um, you know, off the beaten path, has um chips. I guess you'd call them chips. They're're really tasty but they're made out of beets and sweet potatoes and just that, that kind of thing, that that and they're baked and um, they're. They're just good little munchies during the day. So again, I try to keep keep my food as clean as possible, except for Twizzlers. I'm not going to lie. I found a box of Twizzlers that I, you know I'll just have three of them a day or something like that. I limit it, you know, but that's my go-to.

Malinda Fox-Wellington:

Yeah, mine's gummy worms. I love my gummy worms. Yeah, gummy worms, I love my gummy worms. Yeah, but I like how you say. You know it took you a while to figure out what worked for you, and that's one of my key philosophies is really focusing on the individuality, taking the time to experiment what works for you, because you know some people can digest carbs and some people can't. Some people, um, have no reactions to doing nothing but carnivore, whereas other people that would just totally drain them out, and it's really important on finding that individuality and what works for you. So I love that you. That was your primary focus.

Eileen Ward:

Yeah, yeah, no, definitely, and something that you know, that you know, when I am making my salad because I make it every time when I stop and I'm going to, you know, have the meal it's like I make the salad, I put the you know the parts together and it's like, oh, this is going to be so good, you know, but it's not. Yeah, I'm not heavy on meat. When I'm out on the road and usually when I'm home, it's it's more chicken, um, that I that I'll eat. So, you know, I don't think I've had a burger in years, you know. So it's, it's convenient because I can put everything, take everything with me, but it's also, um, you know, things that I really, really I like to eat. So that makes it. That makes it, you know, not a focused diet, you know. It's like, nah, this is yummy, so it makes it easy.

Malinda Fox-Wellington:

Yes, and that's what I really like to try to tell everybody too. You know, sometimes it could be just one ingredient that can make it from being extremely unhealthy to just being a little bit healthier, but yet you still enjoy it and it still feeds not only your tummy but it feeds that part of the emotional side of you too. So that's huge for you to stick to anything.

Eileen Ward:

Absolutely, you know, cause I I mean, especially in our, you know, we're so sedentary. Even though it's as high stress, it's still, you know. Then then we've got the cortisol going on when we get tired and stressed out, and all so it it. For me, that's just one of those elements that, okay, I can control this, you know, to the best of my ability. And I mean I'm not drinking coffee all day long or anything like that either.

Eileen Ward:

I have, you know, two mugs in the morning. I have a tea kettle that I heat water up, and I don't know if the only instant coffee that I've found that's even tolerable is. Starbucks has one, and so I get that. You know, I get a subscription on Amazon, so I get that three, three little cans every every month. You know, I make it that, you know, getting ready in the morning and sip on that, and then stop 10 times to go pee and that's done, and I just sip on, uh, water, water bottles, and I use propel, um, it's made by gatorade, but it doesn't have any sugar in it, but it just adds, it's the electrolytes and everything, and it adds a little flavor to the water and, um, you know, I'll sip on that all day long. So you know, I try, try to stay. Obviously we have to stay hydrated, but it's a balance, that's another balancing act. The more you drink, the more you got to stop, and so it's like okay yeah, so I.

Malinda Fox-Wellington:

I have some clients, you know, after we experiment and play around with it, they do better actually doing, you know, like a small sip every 15, 20 minutes and they just sit on it all day long. I have some that do better where they time it. Okay, well, if I drink a bottle of water, I'll have to go to the bathroom in about 30 minutes. So they kind of time it to figure out how long it takes for it to go through them. And then they okay, I'm going to be taking a break here. In 30 minutes, Let me go ahead and chug a jug of you know a thing of water. So while I'm stopped I can use the bathroom, since I know it takes about 30 minutes for it to go through me.

Eileen Ward:

So it's part of the individually. Gina, just figuring out what works for you, right, exactly, yeah, because lately I've been, when I stop, I mean I'll sip, you know, like a half liter while I'm driving, and then when I stop I'll I'll chug, like you know, three bottles, and then I know that I'll be up. You know a few times when I'm trying to go to sleep. But you know the way I drive anymore, especially when I'm going out west, is I try to drive like, uh, start at like one or two in the morning, um, so that by the time I'm ready to shut down I don't have to worry about parking.

Eileen Ward:

And you know it's it's daytime still, so sleeping it's not my normal schedule. So, um, you know, I know I'm going to be up for a little bit and uh, I don't have a problem with it, and if I get like five, six hours of deep sleep I'm good to go. Um, and then I, you know I'll stop during my half hour break and, uh, take a power nap. And that boy, you know it's like amazing how, how well those, those help out. You know you can get up down the road a little bit longer.

Malinda Fox-Wellington:

So yeah, I gotta say some power naps. I felt like I slept eight hours. I'm just like oh, what happened here? Why can't I sleep like this all the time?

Eileen Ward:

I know, I know it's crazy, yeah, and every now and then I'm doing a power nap and I'll I'll wake my myself up because I'm I realize I'm snoring, but it's. It's interesting to find out all the little nuances of what works and what doesn't. You know, it's like I do do carry five hour energies with me, but I have learned that I can only have like half a one. You know, I'll take a power nap and then just have half of one of those. And you know what? I'm alert, I'm well, I'm, I feel good. That's fine. But I don't do that every day. If I, if I need it, I'll do it. If I don't, I don't. It's not a habit or anything like that. But yeah, I've learned that Don't, don't, don't take a whole one.

Malinda Fox-Wellington:

I really appreciate you sharing your journey with us. I mean from you know the first time you were driving and the mental health and health issues that you were having to. You know coming back into the game and actually taking those strategies that you learned and just adapted them and made them more powerful for you. So I really appreciate you sharing your journey with us.

Eileen Ward:

Sure, no, no problem. I mean, I like my job. I'm almost addicted to it. It's like I can't wait to go out, but I like to be home too. It's nice, but yeah, no, it's a whole new mindset, a whole new attitude. I really enjoy it now.

Malinda Fox-Wellington:

Yeah. So if you had to leave one strategy for somebody who is wanting to look to become healthier while on the road, what would be your number one? Go-to try this first, see if it works for you. Strategy Wow.

Eileen Ward:

Get out and move is a good go-to, especially if you're being intentional about it, because then you know you're being intentional about it, because then you know you're you're committing to doing something different, you know, I mean you could start with food, you could start with, you know, just taking that one thing that that makes makes you feel sluggish, and you know it. But I think it's just recognizing what, what are the things that don't sit well with you and what are the things that you don't like about your lifestyle or how you're feeling, and say what can I do different? And then just try that. I think a lot of people get stuck with getting overwhelmed with everything all at once, but that's not the case. You just do one thing one time and you realize, oh, that feels better, so I want to do that again, or do it more, or whatever. And then you don't have to start out walking a hundred, you know, 100 miles a day. You just start out walking, you, you know.

Eileen Ward:

Or or just moving, uh, exercise in your truck. If you don't want to get out, then, uh, you don't feel safe or whatever. You know, I mean most of these trucks anymore have plenty of room to to do all kinds of exercises, get some bands, get that machine that I was talking about. It's very compact, very small, and then you know it's just about doing something. If you're not feeling 100%, I guess that would be my best advice to anybody about anything really. You know, if you're feeling whatever, just try doing one thing different one time. You know, go from there.

Malinda Fox-Wellington:

Yes, I love it Kind of like one of the main rules that I have in my Facebook group, healthier truckers Take what you need, tweak what you can, share what works for you and just toss out the rest because it doesn't matter.

Eileen Ward:

Nope, in fact. Fact, I was just talking to my granddaughter about that, you know. I said you know, because she was telling me about school. She's, she's going into 10th grade. But she was telling me about school and I said you know what? There's a lot of junk out there, a lot of junk everywhere. Get used to it. Number one and number two just take what you can use and just ignore the rest, because it's just noise, you know. So, yeah, and I think that's uh pretty much how I try to live, yeah, perfect well.

Malinda Fox-Wellington:

Thank you so much. I'm so glad we were able to actually connect and get this done, and I so appreciate you sharing your journey. Sure, sure, no problem.

Dino Grigoriadis:

All right, truckers, let's recap the golden nuggets we've uncovered in today's episode. With Eileen Ward, we learned that it's possible to overcome mental and physical health challenges while driving. Even later in life, we discovered the importance of finding the right balance in nutrition, exercise and sleep that works for you individually. We explored practical strategies for staying active on the road, from folding bikes to in-cab exercises. We saw how small, consistent changes can lead to significant improvements in overall well-being. Remember, as Eileen said, just do one thing different one time and go from there.

Dino Grigoriadis:

It's not about overhauling your entire lifestyle overnight, but about making small, manageable changes that add up over time. Want to keep the conversation going and connect with other drivers who are committed to enjoying life on the road? Join our Healthier Truckers Facebook group and the Enjoying Life OTR Facebook group. Share your own tips, learn from fellow drivers and be part of a community that's dedicated to making life better for all of us out here on the open road. Until next time, this is Dino, reminding you to keep on rolling towards a healthier you, one mile at a time. No-transcript.

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