$70 Easy DOT Physical Exam Grand Junction Colorado

Smoking Affects Your DOT Physical

Did you know that smoking affects your DOT physical? In fact, it can affect the length of your DOT medical card as well.

Smoking can increase your blood pressure which can reflect poorly on your physical. High blood pressure is one measurement that determines the length of your DOT medical card. If high blood pressure is present the length of your DOT medical card can range from 3 months to 1 year.  Two years is the longest a DOT medical card can be certified for.

The Federal Motor Carrier Safety Administration (FMCSA) wants all smokers greater than 35 years of age to have a Pulmonary Function Test (PFT) using Spirometry. This test measures lung function. It also measures how damaged your lungs may be. If your DOT Medical Examiner requires the PFT that may cost you additional money to keep your DOT medical certificate.

The Cost of Smoking

The average cost of a pack of cigarettes is $5.65 in the state of Colorado but in New York the average cost is $12.85. If you were to buy a pack of cigarettes in Colorado every day for one year the total cost you would be spending on cigarettes is $2,062.25. If you were to do the same in New York the total cost would be $4,690.25. This article discusses the average cost of cigarettes in each state.

In addition to the cost of cigarettes, let’s compare the costs of a DOT physical exam over 20 years. If you’re a smoker and have high blood pressure you can expect to be getting a DOT physical annually. The cost of an annual DOT physical exam for 20 years at $70 per card is $1,400 plus the money you are spending for cigarettes. Using the Colorado average price per pack that is $41,245.00. However, the cost of a DOT physical for 20 years is less if you are coming biannually.  The cost of a biannual DOT physical exam for 20 years at $70 per car you are looking at spending $700. Therefore, smoking affects your DOT physical exam but it doesn’t have to if you’re committed to quitting.

The Easy Way to Stop Smoking

Finally, people interested in quitting smoking should read The Easy Way to Stop Smoking. Here are his top 10 tips to stop smoking if not interested in reading the full book.

Smoking Affects Your DOT Physical
The Easy Way to Stop Smoking

 

Schedule Your DOT Physical Exam in Grand Junction

Here is how the process works:

  1. Register and pay for your exam by clicking here
  2. Arrive ready to complete minimal paperwork
  3. We’ll do a thorough examination and determine your certification length
  4. Also, you have the option of having us recommend wellness strategies that’ll improve your health

Make life easier by registering and paying for your DOT Physical in Grand Junction, Colorado at www.dotgj.com and save $10

 

 

 

Ways to help your diabetes

4 ways to help your diabetes:

  1. Eat your food slowly. The slower you eat your food the faster you get full and you eat less.
  2. Eat every meal and snack between meals so you avoid spikes in your blood sugar it will maintain your sugar levels.
  3. Look at your relationship to food, some people eat because they are bored, stressed, or upset so keep that in mind when you eat.
  4. Measure what you eat to the serving of the package labels.

Diabetes is when your body can’t produce insulin or not enough and it can cause your glucose levels to elevate. Over time other health conditions can develop associated with diabetes like:

  • Cataracts  (eye lenses clouding over)
  • Kidney disease
  • Heart disease or stroke
  • Nerve damage in the feet
  • Slow healing sores
  • Peripheral neuropathy: Damage to the peripheral nervous system
  • Postural hypotension- drop in blood pressure

What is your glycemic index on the foods that you eat?
The glycemic index is a system that ranks foods on a scale from 1 to 100 based on their effect on blood sugar levels.  Foods that raise blood sugar quickly have a higher number and foods that take longer to increase blood sugar levels have a lower number. The lower the glycemic index the longer you feel full.  When you are consistently eat foods with lower glycemic index scores you lose weight and decrease your risk of diabetes.

GI of 55 or less = low, GI of 56 to 69 = medium, GI of 70 or more = high        

 Exercising shouldn’t feel like a chore, it should be creative and have fun with it!

  • You should always begin with a warm up of light cardio five to ten minutes
  • Beginners do one set of twelve to sixteen reps of each exercise
  • Intermediate and advanced;  perform two to three sets of ten to sixteen reps with short rests in between
  • If you want to increase your intensity you can by adding weights or slowing your movements down
  • Always switch it up so you aren’t getting bored with the same routine

According to the Journal Applied Physiology you should get at least 150 minutes of physical activity each week.
Why should you exercise?

  1. Live longer
  2. Sick less
  3. More energy
  4. Sleep better
  5. Less Stressed
  6. Boost your confidence
  7. Better posture
  8. Improved memory

Schedule Your DOT Physical Exam in Grand Junction

Here is how the process works:

  1. Register and pay for your exam by clicking here
  2. Arrive ready to complete minimal paperwork
  3. We’ll do a thorough examination and determine your certification length
  4. You have the option of having us recommend wellness strategies that’ll improve your health

To make your life easier you can register and pay for your DOT Physical in Grand Junction, Colorado at www.dotgj.com plus save $

Eating Healthy DOT Drivers

CAN YOU EAT HEALTHY ON THE ROAD? Of course you can eat healthy on the road! Eating Healthy DOT Drivers may seem challenging but it can be done.  At times it will be hard because you have so many different food chain temptations around you.

Here are a few brief suggestions DOT drivers:

  • dehydrated meats
  • dehydrated fruits
  • dehydrated vegetables
  • Canned vegetables
  • Almond milk (that is already warm)
  • Protein shake powder
  • Peanut butter
  • Whole wheat bread
  • Non hormone lunch meat (Bohr’s head)
  • Applesauce with no added sugar
  • Mason jar salads

Mason Jar Salad

Eating Healthy DOT Drivers plus Schedule Your DOT Physical Exam in Grand Junction

Here is how the process works:

  1. Register and pay for your exam by clicking here
  2. Arrive ready to complete minimal paperwork
  3. We’ll do a thorough examination and determine your certification length
  4. You have the option of having us recommend wellness strategies that’ll improve your health

To make your life easier you can register and pay for your DOT Physical in Grand Junction, Colorado at www.dotgj.com plus save $

Diabetes Prevention

Diabetes Prevention
Diabetes Prevention

Diabetes prevention is a big priority especially if you have an increased risk of diabetes based on family history or being overweight. If you start your prevention now it will not only help reduce your likelihood of developing diabetes but it will also help you avoid serious health complications later on and make for an easy, stress free DOT physical.

Prevention Tip #1: Increase your intake of fiber – this will help improve your blood sugar control, promote weight loss, and reduce your risk of heart disease

Prevention Tip #2: Eat whole grains – this will help maintain your blood sugar levels.  Look for “whole” on the packaging to ensure you are getting the right grains and also aim to make half of your grains whole grains

Prevention Tip #3: Increase your physical activity – doing this will help you lower your blood sugar, lose weight, and boost your sensitivity to insulin (insulin helps keep your blood sugar in a normal range)

Prevention Tip #4: Lose weight – exercising regularly will not only help you lose the extra weight but it will also do what was mentioned in tip #3.

Prevention Tip #5: Forgo those fad diets – fad diets will help you lose weight but it will not help you maintain that weight so skip the diets and start adding a healthy variety in your eating choices and consider portion control.

Diabetes Prevention
Diabetes Prevention

Diabetes prevention has been shown to work. In this article from the New York Times, it was stated that of the adults at risk for Type 2 diabetes in this clinical trial from 2002, there was a reduced incidence of diabetes by 58% just by being involved in a lifestyle modification program and the weight loss from the program. The Centers of Disease Control and Prevention is hoping on board and in 2012 they started a National Diabetes Prevention Program.

For more information on the long term benefits of diabetes prevention from lifestyle modifications check out this article.

We know you’re busy and when you need a DOT physical we’re here to help.  If you’re able to pay online and register this saves you $10 and a bunch of time when you arrive to your exam. Reducing stress while driving is important and we wish to help by providing an easy process for your DOT physical in Grand Junction.

Diabetes Prevention plus Schedule Your DOT Physical Exam in Grand Junction

Here is how the process works:

  1. Register and pay for your exam by clicking here
  2. Arrive ready to complete minimal paperwork
  3. We’ll do a thorough examination and determine your certification length
  4. You have the option of having us recommend wellness strategies that’ll improve your health

To make your life easier you can register and pay for your DOT Physical in Grand Junction, Colorado at www.dotgj.com plus save $

Sleep Apnea Prevention

Sleep apnea is a restriction of the airway in the back of the throat either partly or completely restricted. When this happens you may observe some sleepiness, snoring, and obesity which could prevent you from getting a two year certificate at you DOT physical. However, there are some sleep apnea prevention tips to ensure that sleep apnea is not an issue.Sleep Apnea Prevention

Lifestyle Modifications –

  1. Weight Loss
  2. Reduce alcohol consumption
  3. Avoid medicines that make you tired
  4. Quit smoking
  5. Reducing blood pressure
  6. Sleep on your side instead of your back in order to help keep your throat open – Read more at Sleep Health Foundation
Sleep Apnea Prevention
Sleep Apnea Prevention

Making lifestyle modifications will help prevent sleep apnea and reduce the likelihood of needing a CPAP, mouth pieces, or surgery but should be discussed with your doctor in order to make sure you have the correct diagnosis. To understand more about how sleep apnea is treated read this article from National Heart, Lung, and Blood Institute.

If your doctor suggests you have Obstructive Sleep Apnea they’ll require you to have a sleep study to measure the quality of sleep.  If you’re currently using a CPAP at night because you have a diagnosis of Obstructive Sleep Apnea you will want to print off your you can read this forum to see if there are any good suggestions or call your medical device company.  They’ll know how to print if off for you.

We know you’re busy and when you need a DOT physical we’re here to help.  If you’re able to pay online and register this saves you $10 and a bunch of time when you arrive to your exam. Reducing stress while driving is important and we wish to help by providing an easy process for your DOT physical in Grand Junction.

Learn Sleep Apnea Prevention plus Schedule Your DOT Physical Exam in Grand Junction

Here is how the process works:

  1. Register and pay for your exam by clicking here
  2. Arrive ready to complete minimal paperwork
  3. We’ll do a thorough examination and determine your certification length
  4. You have the option of having us recommend wellness strategies that’ll improve your health

To make your life easier you can register and pay for your DOT Physical in Grand Junction, Colorado at www.dotgj.com plus save $

 

Company Info

First Aid Occupational Health
2140 N 12th
Grand Junction, CO 81501

tel. (970) 712-8193

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