Healthcare professionals work tirelessly to ensure that patients receive the medical care that they need and deserve. While working in healthcare can be very rewarding, the sector, regardless of your specific role, is also very demanding. The pressures and demands of caring for vulnerable people can leave those working in the healthcare sector neglecting their own well-being.
It is essential, however, for healthcare professionals to look after their own mental, physical, and emotional health. This will ensure that they can provide the highest standard of care for their patients. Here are some ways in which healthcare professionals can improve their self-care.
Safeguard your health
In a hospital environment, it is important to be aware of the potential of being exposed to different germs and bacteria that can cause illness. Thus, measures and precautions should be taken to protect oneself from the risk of infection. Personal hygiene is imperative, and it is necessary to comply with all the rules for personal protective equipment (PPEs). For example, if a patient of yours has a contagious airborne virus, you need to make sure that you are wearing a face covering as part of your PPE. You can also guard yourself against illnesses such as chickenpox, hepatitis B, measles, and influenza by being vaccinated. To make sure that you are making the right decision, consult your doctor about the advantages and disadvantages of specific vaccines.
Develop healthy eating habits
Sometimes, the necessity of wearing PPE can interfere with healthcare workers’ eating habits. PPE can be obstructive and inconvenient to change in and out of, especially on short breaks, meaning those using PPE often neglect proper eating habits, favoring unhealthy convenience foods.
To make sure you’re keeping in good health, it is essential to stay on top of your nutrition and hydration. Eating a balanced diet and keeping hydrated can help you avoid issues such as dehydration and exhaustion that might interfere with your work. Given the limited time healthcare workers have to consume food and drinks while working, it is critical to focus on foods that provide sustenance and are nutritionally dense. These are some ways that healthcare professionals can ensure they are eating a balanced diet at work:
Consume vitamins and minerals – Vitamins and minerals are crucial for the body to function properly. Without them, the body would not be able to function. They are necessary for the proper function of numerous bodily systems and are particularly important in maintaining energy levels.
To have an immune system that is strong and healthy requires you to get the correct amount of vitamins and minerals. Vitamins A, E, and C, as well as the mineral zinc, can help to bolster your immune system. Fruits, vegetables, nuts, and dairy are all excellent sources of vitamins. Zinc can also be found in chicken, legumes, yogurt, and beef.
Eat healthy fats – Healthy fats are an essential part of any diet. They can help to reduce bad cholesterol levels, provide energy, and promote cell growth and development. Furthermore, they are necessary for the absorption of fat-soluble vitamins and the production of hormones. It is possible to reach the daily recommended caloric intake, particularly for those who are short on time, by consuming foods with beneficial fats such as fish oils, olives, peanuts, and soybeans.
Add fiber to your diet – Studies have found that consuming foods which are high in fiber can help you feel satiated. Furthermore, fiber is necessary for the proper digestion of food and the uptake of vital nutrients. Examples of sources of fiber include legumes, beans, fruits, whole grains, and vegetables.
Add a dose of protein – Proteins are essential to the human body as they provide the building blocks for cell growth and development. Protein is important for the proper functioning of the body, as it helps to create hormones, enzymes, and antibodies, as well as providing structural components for muscles, skin, and bones. Proteins are also a vital source of energy and are found in many foods such as meat, fish, eggs, legumes, soy, and dairy products.
As with fiber, including protein in your diet can provide a feeling of fullness for a long period of time. To ensure you are getting the recommended amount of protein, try to choose high-quality sources.
Hydrate – Healthcare professionals need to stay hydrated throughout the day. One sign of adequate hydration is having clear urine. To ensure that you are well-hydrated, try consuming fluids and foods that are rich in water. Upping your vegetable and fruit intakes can also help.
Creating better sleep patterns
Getting the right amount of sleep is vital in ensuring that you feel refreshed and alert at work. Sleep has a fundamental impact on both your mental and physical health. It can however be challenging to get good sleep with the stresses of work and irregular shift patterns. You can improve your sleep hygiene by following the basic guidelines of the Sleep Association.
For those working the night shift, setting a consistent sleeping routine is of utmost importance. You can try to incorporate naps into your day and if naps don’t work for you, spend the morning hours sleeping. A sleeping routine will ensure that you get adequate sleep and balance in other areas of your life. It is also important to not rely on alcohol, even if it does help to induce sleep. Alcohol negatively impacts REM (sleep phase when most dreams happen) sleep, so after consuming alcohol the night before, you won’t feel well-rested when you wake up.
Inadequate sleep is linked to diabetes, obesity, and other long-term ailments. A lack of sleep also damages the immune system, and increases your chances of getting ill. One option for improving sleep is to explore natural remedies.
It is also wise to opt for light rather than sound to wake up in the morning. Investing in a wake-up light can be a great way to start your day more naturally and peacefully by gradually brightening the room, rather than waking to the jarring sound of an alarm clock.
Exercise
Engaging in regular physical activity is an important element of a healthy lifestyle. Exercising daily can help to reduce the risk of many health problems, as well as improve overall well-being. It is recommended to engage in at least 30 minutes of moderate-intensity exercise per day. Something that can be a barrier to healthcare workers maintaining regular exercise is standing for long periods at work, which can cause pain and swelling in the legs and feet.
While it may seem counter-intuitive, exercise can aid in improving circulation and avoiding leg swelling. Healthcare workers can perform several exercises while on the job, such as:
- Push-ups
- Bridges
- Chair matches
- Seated shoulder and arm circles
- Taking a walk
Compression socks are another option for improving circulation and offsetting the effects of standing all day.
Correct posture and form
Healthcare personnel are often on their feet for extended periods, and depending on the job, they may be maneuvering heavy objects, aiding patients, or climbing stairs. Therefore, it is vital to practice good posture to protect both the healthcare worker and the patient from injury.
Healthcare workers are often required to move and maneuver patients as part of their work. This could involve assisting the patient to move from a chair to their bed, repositioning them on the bed for assessment, or maneuvering them for therapy. The body requires a great deal of physical exertion when it comes to handling patients. Bones and muscles work together with the nervous system to keep balance and posture, ensuring that the individual is in the correct alignment while aiding the patient.
Utilizing the correct posture and mechanics while maneuvering a patient can ensure the movement requires as little energy as possible and does not risk injury. Nurses should use appropriate lifting aids where available, and always ask for assistance if necessary.
Be conscious of your mental well-being
Working in healthcare can be emotionally as well as physically taxing. It’s essential to remember that your mental health is just as important as your physical health. Healthcare workers often encounter emotionally difficult and draining situations. It’s essential to find strategies to reduce job-related stress and take pleasure in your time off to maintain a satisfactory work-life balance.
Healthcare occupations are especially prone to burnout because of the strenuous nature of the job. Most professionals are working and going to school; long and unsociable hours and expectations to continuously learn and improve can contribute to burnout. To help balance work and education, you can take programs that allow flexible schedules. The online DNP degree program offered at Spring Arbor University will allow you to continue working full-time while you learn.
Burnout can manifest in the form of anxiety, depression, reduced enthusiasm for work, and a lack of empathy. It is vital to be aware of these signs so that you can get the appropriate help if needed. Understand that all you can do is your best and there will be times when your best is simply not enough. Even if you try your hardest with a patient, they may not make it. In such an instance, accept that you did all you could and don’t dwell on the situation after leaving the job.
Keep your caffeine consumption to a minimum
Caffeine can help a person to become more alert and energetic. Nevertheless, overindulging in it can create issues such as fatigue, headaches, and anxiety. An individual must not exceed the daily recommended caffeine intake. Maintaining good physical and mental health and consuming a balanced diet can help you stay alert and active without having to rely on caffeine.
Conclusion
As the healthcare industry expands and grows, the expectations placed on healthcare workers increase. This leads to many in the industry jeopardizing their health to keep up with the demands of their jobs. Those working in healthcare must keep in good physical and mental health by following the tips provided in this article, to ensure that they provide optimal patient care while staying happy and healthy themselves.
