As a commercial driver, your health is one of your most valuable assets. It enables you to safely perform your job. Prioritizing your health will not only keep you safe and prolong your career, but it will also protect other drivers on the road.
Smoking might seem like a good way to relieve the stress of long hours on the road, but it can wreak havoc on your health and endanger your career. Every two years, you have to pass a DOT physical exam, and smoking can negatively affect those exam results. While smoking does not necessarily disqualify you from getting a medical certification, smoking-related health conditions can prevent you from meeting the DOT health standards.
Smoking can lead to conditions such as high blood pressure, respiratory issues, strokes, vision problems, diabetes, or even cancer. Not only will these conditions prevent you from passing your DOT exam, but they can also endanger your life.
The good news is that it is possible to quit smoking and protect your health. In this blog, we will talk about the health risks of smoking and give you seven tips for quitting and improving your health before your next physical exam.
Health Risks of Smoking
If you are a smoker and have no other health issues, you can still pass your DOT medical exam. However, over time, smoking will impact your health. Smoking is not just about getting medically certified; you deserve to feel your best and have a long and productive career. Here are the ways that smoking can impact your health.
Blood Pressure and Heart Health
Smoking increases your blood pressure. If your blood pressure is above 140/90, you may only be qualified to receive a temporary medical card, or if it is high enough, you might be disqualified altogether.
Hypertension (high blood pressure) puts extra strain on your heart and contributes to heart disease. If you have heart disease or a history of a heart attack, you will likely need clearance from your treating provider to pass your DOT physical.
Diabetes
Smokers have higher incidences of diabetes and poor circulation. Over time, smoking increases insulin resistance, which leads to type 2 diabetes. A diabetes diagnosis does not necessarily disqualify you from driving, but it does require you to meet strict criteria. You might even have to visit a certified medical examiner more frequently to renew your certification (every 12 months).
Lung Function
Smoking can cause a host of lung problems that can affect your ability to meet the DOT physical requirements.
Chronic Obstructive Pulmonary Disease (COPD) is a progressive condition (meaning that it gets worse over time). It is often caused by smoking or long-term exposure to pollutants. COPD reduces lung function, making breathing difficult and causing shortness of breath and fatigue. This can be particularly dangerous for drivers who spend long hours behind the wheel.
Emphysema and chronic bronchitis are two diagnoses that fall under the umbrella of COPD because they occur when there is airflow obstruction. They reduce lung capacity, cause chronic coughing, and negatively impact your stamina.
Smokers are also far more prone to sleep apnea, which is a significant problem for professional drivers. Obstructive sleep apnea can cause excessive daytime sleepiness, which not only puts you at risk but makes you a danger to other drivers on the road. Untreated sleep apnea is a disqualifying condition for DOT drivers.
Peripheral Arterial Disease (PAD)
Smoking also causes the arteries that deliver blood and oxygen to the extremities to constrict, becoming more narrow—a condition known as peripheral artery disease. The further from the heart these vessels are, the smaller they become. Constriction in small blood vessels greatly diminishes blood supply and the delivery of oxygen to areas like the fingers and toes.
PAD can cause symptoms such as peripheral neuropathy (numbness, tingling, and pain) and is the cause of nonhealing wounds to the feet, including gangrene. These symptoms are uncomfortable at best. Over time, they can lead to pain and infections that make it hard to continue driving.
Vision Problems
Smoking can contribute to macular degeneration and cataracts, which makes it hard to see and, therefore, unsafe to drive.
How to Stop Smoking Before Your DOT Physical Exam
For most individuals, quitting smoking is not a one-day task. It is a journey that comes with significant rewards. While giving you plenty of time before your exam to quit is ideal, it’s never too late to improve your health. Cutting back on smoking even a few weeks before your exam can lower your blood pressure and improve your lung function.
Here are seven tips to get you started.
- Set a quit date and plan ahead. Pick a date two to three weeks before your exam to give your body time to recover. Remove cigarettes, lighters, and ashtrays from your home and vehicle. This will reduce temptation.
- Consider nicotine replacement or prescriptions. You can try a patch or nicotine gum to help with cravings. Talk to your doctor about quitting and your options for prescriptions like Chantix or Zyban.
- Hydrate and choose healthy replacements. Drinking lots of water will help flush the nicotine out of your system. Try a healthy alternative like gum or a snack when you feel like reaching for a cigarette.
- Manage triggers and stress. Take note of your triggers and try to avoid them when you can. Many people crave a cigarette after coffee or alcohol, so avoid those if possible. Stay away from social situations where you know people will be smoking. Practice breathing exercises to reduce stress, or try listening to music or podcasts when you are driving or bored.
- Stay busy and distracted. Boredom and stress are killers of good intentions. If you can stay busy, it will make it easier for you to stick to your commitments. While you are driving, you can keep your mouth busy with chewing gum or snacks like carrots and sunflower seeds.
Stress balls or fidget toys can keep your hands occupied when you want to grab a cigarette. Try picking up an exercise routine or going for walks to boost your lung function and keep yourself occupied and motivated. - Make sure you have support and accountability. Tell trusted friends, family members, or other drivers about your goal and ask them to help keep you accountable. You can try accountability apps to track your progress. There are a number of free apps to help you quit smoking provided by governments and cancer centers. Frequently remind yourself of why you want to quit smoking. A compelling reason will motivate you—think of your children or grandchildren, your health, or your job.
- Mentally prepare yourself for withdrawal symptoms. When you know what to expect and you know that it will pass, it is easier to get through the challenging moments. Most cravings only last five to ten minutes. Remind yourself that you can make it.
Increased irritability is normal in the early stages of quitting. Find an outlet like meditation, deep breathing, or exercise. You may notice increased coughing or phlegm. This is evidence of your lungs healing, and it is a sign of progress. Keep drinking lots of water, and think of how much you are doing for your health.
Additional Resources for Quitting Smoking
Mobile Apps and Tools
quitStart is a free mobile app from the Centers for Disease Control that helps you quit smoking with personalized tips, inspiration, and challenges. It lets you track your progress and share your success through social media.
SmokefreeTXT is a texting service that offers 24/7 tips and support to help you quit smoking.
Smoke Free is a free smartphone app with over 20 techniques for quitting smoking. It helps you track the money you save, the number of cigarettes you didn’t smoke, and the time passed since your last cigarette.
QuitBot is an AI-powered chatbot app created by Fred Hutchinson Cancer Center. It gives you personalized support backed up by years of research to help you in your journey to stop smoking.
Stress Management Techniques
Stress is one of the most common triggers for smoking, and it can derail even the best-laid plans. Learning to manage your stress will significantly increase your odds of quitting successfully. Here are some ways of dealing with stress:
- Practice deep breathing techniques
- Try meditation or yoga
- Keep your hands and mouth busy with fidget toys, gum, or drinking through a straw.
- Start an exercise routine
- Distract yourself with productive hobbies
- Take care of your health with plenty of sleep and good eating habits
- Talk to a trusted friend, a support group, or a hotline
Incorporating Healthy Habits
Taking care of your overall health will reduce stress, increase energy and willpower, and help you pass your DOT physical.
Try replacing your old habit (smoking) with new, healthier habits like exercise, eating healthy foods, and drinking water. When you feel like picking up a cigarette, drink water through a straw instead. The straw will mimic the feeling of putting something in your mouth. When you feel irritable and stressed go for a walk, take a jog, or lift some weights. You’ll get a boost of endorphins, and your lungs will get stronger.
Getting enough sleep will help your body heal and will improve your mood. You are taking courageous steps to improve your health and get the most out of your life. It will be hard in the short term, but keep reminding yourself of all the long-term benefits. You deserve to live a long, healthy life.
Prioritizing Health
If you want to pass your DOT physical exam now and in the future, you want to quit smoking. There is no time like the present to prioritize your health. Start your journey today with realistic goals, proper support, and healthy habits. Schedule your DOT physical exam today and take the first step toward a healthier, smoke-free future.
Infographic
Quitting smoking is a journey that takes time and patience. While giving yourself ample time is ideal, it’s never too late to begin experiencing the benefits—especially before an important exam. Explore this infographic for seven practical tips to guide and support you along the way.
