Part of the struggle of being a health care professional is figuring out how to find the time to take care of your own wellness needs. The 24/7 nature of the industry means working hours extend well beyond 9 a.m. to 5 p.m. This often results in health care professionals eating meals on the run and having limited time to exercise.
That cycle causes fatigue that may lead people to try to find other methods to make up for a lack of good nutrition, exercise, and sleep. For some, it means loading up on carbs and comfort foods or indulging in sugary treats. For others, caffeinated drinks become a solution. These choices may all provide short-term energy spikes, but they will eventually lead to even greater fatigue.
How can you use food choices to fight fatigue?
Here are a few suggestions that can help:
- Menu planning. Take a look at your schedule a week at a time and plan meals around it. That is the best way to start eating healthier. If you know two nights a week you will have to eat out for dinner, you can plan to eat healthier lunches on those days. Consider making time on the weekend to stock your fridge with healthy snacks and a big salad for the week, and to prepare and freeze meals for the busy work week ahead.
- Combine healthy carbs and protein. Plan menu options that are a combination of healthy carbs and protein. It will help you feel full longer because these foods are absorbed by the body more slowly. Preventing spikes in blood sugar can help keep you from reaching for unhealthy treats like cookies and chips. Good choices to include in your daily diet are Greek yogurt, poultry, and low-fat cheese.
- Limit caffeinated foods and drinks. When you haven’t had much sleep and are facing a long day, it can be tempting to overdo it on coffee, sodas, and energy drinks. While they can help in the very short-term, over the long day they will make you feel more fatigued. They also contribute to sleeping problems. Opt for water with lemon instead.
- Have a breakfast of champions. Begin your day with a healthy breakfast. Incorporating lean protein into your morning can help you get your day off to a healthy start. It can also keep you from reaching for doughnuts and more coffee mid-morning.
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Author: Ann Jamison
Ann Jamison is an experienced senior advisor who has successfully worked with hundreds of families to help them find the best care and home-like environment for themselves or their loved ones. Prior to launching Senior Living Options, Ann was an eldercare advisor for a national placement agency and served as sales director at a senior living community. Thanks to her 25-year career in advertising sales and marketing, Ann is able to discern between hype and reality for her clients. Ann recognizes that there are objective factors that need to be weighed when making a life-changing decision, but she can also assess the important softer attributes by getting to know her clients and by using the gut instincts that can only come through extended experience.
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