International Nurses Day - Tips To Help Nurses Stay Healthy!

The International Nurses Day- 12th May not only commemorates the birth anniversary of Florence Nightingale, the exemplary reformer and social worker who founded the principles of nursing, but it also pays homage to the immense and incalculable contribution that all nurses make to the global healthcare system.

Nurses toil tirelessly all day to attend to the needs of the patients in their care. Their calling sometimes puts them in the line of deadly diseases, but they continue with their duties fearlessly. They are the very foundation of the medical system. And if their health fails, the system will totter and thousands will suffer. That is why nurses need to care for themselves as much as their charges.

Here are a few tips that will help them stay healthy-

1. An exercise regime - Nurses know better than most people do that exercise keeps the body strong. Yet their rigorous routine often leaves them drained or with no time to work out. It is best to get some exercise before your shift starts. You will not feel up to exercising after an especially long shift.
   Determine what kind of exercise works best for you depending on how much time you can spare, how motivated you feel, your present fitness level and what makes you feel good. You can choose among-

• Endurance training
• Core strengthening
• Muscle-building
• Cardio-vascular exercise
• Yoga
• Zumba

Because nurses have especially busy and stressful routines, be sure that you are not overexerting yourself or you could end up harming your health. Most people who are serious about exercising do it 6 days a week. But since nurses live very active lives, you don’t have to work out so much. Moderate to high-intensity workout sessions, 3-4 times a week should suffice.

If you are going to work out in a gym, or are taking Zumba lessons, make sure the studio is close to your home or on your way to work. That can cut down extra commute time. Similarly, if you are jogging or cycling, find a track or public park nearby.
If you are not an outdoors exercise person, work out at home. All the benefits of gymming or jogging can be reaped from exercises you do at home such as-

• Planks
• Push-ups
• Sit-ups
• Squats
• Jumping rope
• Burpees
• Lunges
• Yoga

1. Nutrition is important - Bolster the effect of exercise with impeccable nutrition. Start the day with a filling and nutritious breakfast to prevent exhaustion as the day wears on. Whole grain cereals, bread or chapattis, skimmed milk, non-fat yoghurt, fruits, boiled eggs or vegetable/fruit smoothie are excellent breakfast options.
   Lunch can be simple but healthy and can include peas pulao, khichdi, masala bhindi with chapattis, mixed vegetables, cucumber or carrot raita, lentil soups etc. Lunch should not be too filling, it is meant to provide you with enough energy to keep you going for the rest of the day.
   Dinner should be the lightest meal of the day to help you sleep better. Palak paneer, a small serving of rajma chawal or vegetable pulao, paneer or 2/3 chapatis.
   Try to eat fruits and nuts between your meals to ply yourself with an extra dose of nutrients. Drink plenty of water.

2. You need to sleep - The stress, anxiety and exhaustion that come with the job can cause fitful sleeping or even insomnia. If you have been on a night shift, darken your bedroom completely before you go to bed as darkness triggers the production of sleep hormones. Practise meditation to calm your mind before it’s time to sleep. Unplug from all digital devices at least an hour before you hit the bed.
   Take a warm shower, it relaxes the muscles.

3. Your mental health matters - Mental health breakdown is an occupational hazard for nurses. Anxiety, social dysfunction, depression are common among nurses. To beat stress, talk and connect with people who matter to you. Do things you love and indulge in your hobbies. Yoga and meditation can also help.

The nurse’s profession is noble and selfless but it is hard on the individual’s health- both psychological and physical. But with proper measures, you can be as healthy as possible.