12 Ways Nurses Can Stay Healthy

7. Pack Your Own Food Most nurses work in a fast-paced environment and are often short on time. This can lead them to rely on fast… Simi - June 27, 2018

7. Pack Your Own Food

Most nurses work in a fast-paced environment and are often short on time. This can lead them to rely on fast food high in additives, sodium, fat and sugar. However, planning provides a way to add fresh fruits, vegetables, whole grains and lean proteins to the diet. Eating a diet low in sugar and fat and high in whole foods encourages good health.

Seasonal fruits and veggies boost the immune system because they are full of vitamins and nutrients. Eating a good breakfast can set nurses up with energy for the whole day. Breakfast should consist of foods high in protein, carbohydrates and fiber. Yogurt, whole wheat bread, fruit and shakes are all nutritious options. Some healthy snacks to take to work are kiwis, papaya, yogurt, sunflower seeds and almonds.

Garlic is one food that has an ability to boost the immune system. Broccoli is another food that’s full of vitamins and minerals. Ginger is known to decrease inflammation and may help with a sore throat. Spinach is rich in vitamin C and contains antioxidants and beta-carotene. So Popeye’s favorite food may increase your ability to fight infections.

Some evidence suggests taking zinc within the first 24 hours of a cold may shorten its duration and intensity. Many people turn to vitamin C when they have a cold. The vitamin C in citrus fruits may increase the production of the white blood cells that fight infection. Also, red bell peppers contain twice the amount of vitamin C as citrus fruits and are rich in beta-carotene.

8. Practice Moderate Exercise

Maintaining physical fitness is essential, especially in a career that is physically demanding. Many nurses work long, strenuous shifts and have a vast array of responsibilities. Physical exercise not only promotes health, but it can be an effective release from stress or tension. A brisk daily 30-minute walk increases immune cells circulating in your body. This means it could help reduce your sick days.

Before starting an exercise program, nurses need to consider their schedules, proximity to work and what type of exercise they prefer. They need to think about whether they have more energy in the morning or evening, and what motivates them most. Also, they must take into account whether they prefer group classes or exercising on their own. They should consider their current level of fitness, too.

Many nurses who live close to work walk for fresh air and exercise before a shift. Others go for a walk on a lunch break or take the stairs instead of the elevator at work. This might not seem like much exercise, but it all adds up. Nurses should make exercise a priority on their days off. This means that at least they are exercising a few days a week.

Remember, it doesn’t help to set unrealistic goals. Those who are too hard on themselves tend to give up. Exercise helps strengthen the immune system, but only if it is moderate and consistent. However, excessive exercise can make the effects of a virus worse. Nurses who are creative about exercise and don’t worry about what it is or where they do it tend to stick to it better, too.

For those who don’t enjoy walking or jogging, dancing to music or marching in place while watching a favorite TV show are options. Exercising for at least 30 minutes a few days a week is essential. Joining a gym close to your workplace and exercising before or after a shift is another simple option.

9. Get Your Vaccines

Flu vaccinations aren’t just for infants or the elderly. Getting a flu shot might seem inconvenient because a new one is necessary every year. However, it is the first line of defense against flu viruses that are constantly changing. Unless a person has a medical condition that prevents them from doing so, getting that annual flu shot can save days of illness. If your workplace doesn’t provide them, vaccines are available at clinics, pharmacies and physician’s offices.

Mumps, measles and other diseases can quickly spread from one individual to another. It only takes coughing into the air in front of an unprotected nurse for the nurse to contract a disease and pass it onto others. For this reason, most hospitals have made vaccinations mandatory. So, nurses must prove they have received the relevant vaccinations. Nurses are on the front line when it comes to battling the resurgence of diseases like measles.

Anti-vaccine movements have contributed to the reappearance of some of these diseases. Some nurses themselves are anti-vaccine. However, many play a major role in educating families and communities about how to prevent disease. Nurses are in a beneficial position to deal with some of the misinformation that exists regarding vaccinations.

If a nurse is exempt from vaccination, the workplace has to determine what steps they must take to reduce the risk of transmitting a disease to patients. A nurse may receive disciplinary action by refusing to participate in a mandatory vaccination program. Also, those nurses who are exempt and don’t follow steps to reduce the risk of disease transmission are subject to disciplinary action.

10. Get Enough Sleep

Working night shifts and long shifts can take a toll on your body. A lack of sleep contributes to fatigue and medical errors. It not only causes fatigue and lethargy, but it can result in the inability to cope with stress or manage difficult emotions. It also reduces creativity, as well as problem-solving and decision-making skills. And, it can impair learning and concentration.

Even a minimal loss of sleep can affect coordination, judgment, mood, mental sharpness and reaction times. The recommended number of hours of sleep for adults is seven to nine hours a day. Apart from all the other negative effects, not getting enough sleep also affects the immune system and increases the risk of getting ill.

But many nurses who work in hospitals do long 12-hour shifts. However, some only work three days a week so they have a chance to rest. Nurses must get enough sleep whenever they can. Cutting back on sleep is never a good idea. When exhaustion sets in, the immune system becomes weak.

Sleeping uninterruptedly for eight hours on a regular basis encourages a strong immune system and keeps you healthy. Some ways to adjust to working night shifts is to use the following tips when trying to sleep during the day:

  • Don’t drink too much caffeine because it will keep you awake.
  • Turn off all your electronics.
  • Use a black-out curtain in your window to mimic nighttime.
  • Exercise when you get up instead of before going to bed.

Most nurses love to drink strong coffee when starting a shift, and that is fine. Caffeine is a stimulant, but in small to moderate amounts, it can help with mental clarity. It is only a problem when you consume it in excess. And the best way to prevent that is to stick to one cup in the morning and drink water the rest of the day.

11. Find Your Work-Life Balance

Nursing means dealing with difficult situations, so it is easy to become burnt out. Finding a balance can help reduce stress, which weakens the immune system. Nurses try to do things they enjoy to de-stress when they are not on shift whether it is gardening, taking a hot bath, meeting with friends or reading a book. Indulging in leisure activities helps to decrease fatigue.

Taking time for loved ones, having fun and relaxing can help create a balance. Emotional health is as important as physical health because nurses deal with patients, families, and colleagues in challenging situations. Nurses need to cultivate relationships with people who care for them and bring out the best in them. And this also means reducing contact with those who drain their energy.

A common saying is, “You can’t take care of others until you take care of yourself.” Nurses are human beings, not robots. So, to be effective, they need to make taking care of themselves a priority. That way, they will be strong and healthy enough to do what they need to do for their patients. It’s worth taking the time to remain healthy and happy. Also, humor can be a healthy way of coping.

Laughter reduces stress and increases your immunity. Carving out time for meaningful spiritual practices also helps when coping with the emotional stress of nursing ill patients. An hour of massage is equal to eight hours of rest. Nurses have found that spending time in a spa or massage center soothes their tense muscles and makes them feel relaxed. And lastly, going to a yoga class can also be beneficial.

12. Maintain Healthy Habits

Nurses may neglect routine checkups because they feel they don’t have time for them. But not going for recommended routine appointments may result in problems they could have avoided. All men and women should go for annual physicals, testing and check-ups. Women nurses need mammograms and pap smears, as well. Both male and female nurses must follow their doctor’s recommendations for other exams, such as colonoscopies, too.

Nurses should weigh themselves weekly. Many nurses are overweight because they tend to eat junk food rather than planning their meals. The nature of the profession means they have little time, so grabbing an unhealthy snack is the easiest way to cope. They need to catch any weight gain early before it becomes a problem. Maintaining high energy levels is important for nurses, so being overweight can make the job more difficult.

Smoking and excessive drinking are not advantageous for nurses who need strong immune systems and plenty of energy. Smokers are at risk of many different health complications. If nurses drink alcohol, they should do so in moderation. Otherwise, it can affect the standard of their work, as well as the care of their patients.

One of the roles of a nurse is to educate patients about their health. They get patients to think about what they are doing that could be detrimental to their health and then they help them make adjustments. Nurses who don’t follow and demonstrate the best health practices in their own lives will find educating patients difficult. How can they expect patients to do what they are not doing themselves?

These are the 12 ways nurses can stay healthy. Although each step is simple, they may take a bit of effort and time. However, successful nurses understand the role they play in improving the lives of patients on all levels. So to be the best nurse you can be, try these tips daily and consistently.