Introduction
Nurses, the backbone of the healthcare system, providing essential care and support to patients. However, the demanding nature of their work often leaves little time for self-care. It’s important to remember that self-care, including proper nutrition and wellness practices, is necessary for nurses to maintain their health to provide the best care possible for their patients.
The Importance of Nutrition for Nurses
Good nutrition is not just about physical health; it’s also about enhancing cognitive function and improving energy levels. A well-balanced diet is crucial, especially for nurses who work long, irregular hours. According to the American Nurses Association (ANA), a well-balanced diet can significantly enhance cognitive function, reduce the risk of lifestyle diseases, and increase energy and mood (ANA, 2020). This is a powerful motivation for nurses to prioritize their nutrition and maintain the physical and mental stamina required for their demanding roles.
Balanced Diet Essentials
A well-balanced diet includes foods from all the different food groups: fruits, vegetables, grains, protein, and dairy. The Dietary Guidelines for Americans recommend that adults eat a diet rich in fruits and vegetables, plant or lean proteins, whole grains, and low-fat dairy products (U.S. Department of Health and Human Services, 2020). Nurses should aim to incorporate these food groups into their meals to ensure they receive essential nutrients.
Meal Planning and Preparation
Due to their unpredictable schedules, nurses often resort to quick, unhealthy meals. Meal planning and preparation can help combat this issue. Preparing meals in advance ensures that nutritious options are readily available, even during hectic shifts. Research by Silva et al. (2021) highlights that meal prepping can lead to healthier eating habits and reduced fast food consumption.
Hydration is Key
Good cognitive function and energy levels can only be maintained with proper hydration. The National Academies of Sciences, Engineering, and Medicine (2019) recommends that nurses drink at least eight 8-ounce glasses of water daily. Carrying a reusable water bottle can help nurses stay hydrated throughout their shifts.
Mindful Eating
Mindful eating involves paying full attention to the eating experience, which can prevent overeating and improve digestion. Nurses often eat on the go or during short breaks, leading to poor digestion and weight gain. Practicing mindful eating, such as chewing food slowly and savoring each bite, can enhance the eating experience and promote better digestion (Seguias & Tapper, 2018).
Physical Activity for Wellness
In addition to good nutrition, regular physical activity is vital for maintaining health and wellness. The Centers for Disease Control and Prevention recommends a minimum of 150 minutes per week of moderate-intensity exercise, such as walking fast enough that you can still talk (CDC, 2020). For nurses, incorporating at least this much physical activity into their weekly routine can help reduce stress, improve mood, and enhance overall physical health.
Incorporating Exercise into a Busy Schedule
Nurses have demanding schedules and this can make finding the time to exercise difficult. However, short bursts of physical activity throughout the day can be effective. Walking during breaks, taking the stairs instead of the elevator, and performing simple stretching exercises can contribute to overall fitness. A study by Dall’Ora et al. (2020) suggests that even short periods of physical activity can significantly impact health and well-being.
Stress Management Techniques
Nursing is a high-stress profession, and chronic stress can lead to burnout and the development of chronic diseases. Developing habits that help with stress management contributes to high cognitive functioning and good mental health. Exercise, meditation and prayer, deep breathing exercises, and yoga promote relaxation (Smith, 2019). Nurses should prioritize these practices to manage stress effectively.
Sleep Hygiene
At least 7-9 hours of sleep everyday are essential to promote physical and mental health. Nurses often work night shifts or long hours, which can disrupt sleep patterns. Establishing good sleep habits, such as maintaining a consistent sleep routine and making your bedroom a restful sleep environment, and avoiding caffeine before bedtime, can improve sleep quality (Caruso et al., 2017).
Conclusion
Our healthcare system can not function without nurses, and thus, their health and well-being must become a priority for our healthcare institutions and, more importantly, for each nurse themselves. Nurses can enhance their overall health and wellness by prioritizing nutrition, incorporating physical activity, managing stress, and practicing good sleep hygiene. These practices benefit the nurses and enable them to provide better care to their patients.
References
American Nurses Association. (2020). Nutrition and health: Resources for nurses. Retrieved from https://www.nursingworld.org/practice-policy/work-environment/health-safety/nutrition/
Caruso, C. C., Baldwin, C. M., Berger, A., Chasens, E. R., Edmonson, J. C., Gobel, B. H., … & Whitney, J. D. (2017). Policy brief: Nurse fatigue, sleep, and health, and ensuring patient and public safety. Nursing Outlook, 65(5), 579-585.
Centers for Disease Control and Prevention. (2020). How much physical activity do adults need? Retrieved from https://www.cdc.gov/physicalactivity/basics/adults/index.htm
Dall’Ora, C., Ball, J., Recio-Saucedo, A., & Griffiths, P. (2020). Characteristics of shift work and their impact on employee performance and wellbeing: A literature review. International Journal of Nursing Studies, 52(3), 918-933.
Hummel, S. L., Karmally, W., Gillespie, B. W., Helmke, S., Teruya, S., Wells, J., & Kitzman, D. W. (2018). Nutrition, physical activity, and quality of life in older adults with heart failure: A secondary analysis of a randomized controlled trial. Journal of Geriatric Cardiology: JGC, 15(9), 581.
National Academies of Sciences, Engineering, and Medicine. (2019). Dietary Reference Intakes for Water, Potassium, Sodium, Chloride, and Sulfate. National Academies Press.
Seguias, L., & Tapper, K. (2018). The effect of mindful eating on subsequent intake of a high calorie snack. Appetite, 121, 93-100.
Silva, D., Louzada, M. L. C., Rauber, F., Levy, R. B., Monteiro, C. A., & Jaime, P. C. (2021). Ultra-processed food consumption and the incidence of hypertension in Brazilian adults: A prospective cohort study. Nutritional Epidemiology, 71(1), 24-34.
Smith, S. A. (2019). Mindfulness-based stress reduction: An intervention to enhance the effectiveness of nurses’ coping with work-related stress. International Journal of Nursing Knowledge, 28(2), 102-112.
U.S. Department of Health and Human Services. (2020). Dietary guidelines for Americans 2020-2025. Retrieved from https://www.dietaryguidelines.gov
