As healthcare professionals we all face burned out at some point. Amidst finding our professional, personal and mental balance, it is essential that we keep ourselves fit to be able to provide effective care to patients. Here are a few tips ;)
Adopting active Habits during work
One way we can stay active even at work is by adopting these few measures like taking the stairs instead of elevators, stretch and perform quick exercises during breaks.
Having a Balanced Diet
The daily calorie intake for a person is:
Women: 2000 calories
Men: 2500 calories as per NHS recommendations.
Of course this does depend on their day to day activities and health status, however these are the daily requirements for an average being. Maintaining a healthy weight and eating a balanced diet will not only provide the body with essential elements but also allow to keep a healthy weight.
As much as fast food can be tempting after a busy shift, it is advised to limit its consumption. One can plan and pack prepared meals to avoid reliance on processed food. Keeping a healthy snack such as nuts, fruits or yogurt is a better choice than potato chips and fizzy drinks.
Stay Hydrated
A study published in BMJ on staff hydration states that 45% of clinical staff were dehydrated at the end of their shift. This study carried out in US also stated that this had repercussions on cognitive function of nurses.
Therefore stay hydrated! The best way is to keep a bottle of water accessible.
Prioritise Physical Activity
Even though we find it hard to make time for ourselves as doctors and healthcare professionals, schedule workouts like appointments- early mornings or evenings, lunch breaks. The goal is to be able to perform 150 minutes of moderate intensity exercise per week. That could include brisk walking, cycling. It is also recommended to perform muscle strengthening exercises twice a week.
The Centres for Disease Control and Prevention Guidelines sets examples for moderate and high intensity exercises:
Moderate intensity activities >150 min/ week | Vigorous intensity activities >75 min/ week |
Brisk Walking (>3 miles/hour) | Uphill Walking / Running or Jogging |
Bicycling (<10 miles/hour) | Bicycling (>10 miles/hour) |
Tennis (doubles) | Tennis (singles) |
General gardening | Heavy gardening |
Source: Research Gate
Sleep, sleep and sleep
One cannot get going with a minimum sleep pattern for long. It is crucial to allow the body to rest when it needs. Optimise your sleeping pattern and aim for 7-9 hours of quality sleep each night. Creating a restful sleep environment also helps in full recovery.
Stress Management
From A&Es to the wards, we all know how busy and crazy a shift can get. Practicing stress management allows oneself to be calm and hence manage the situation better. When off work, engage in hobbies or social activities to cut off from the professional burden.Do seek support when you think the work is overwhelming, call in peer groups or professional counselling. Help is always available, if asked.
Stay Consistent!
References
David Oliver: Staff hydration matters more than keeping up appearances
BMJ 2020; 368 doi: https://doi.org/10.1136/bmj.l7088 (Published 08 January 2020)
Available on: https://www.bmj.com/content/368/bmj.l7088
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