Remember, nurses are not robots or superhumans so take good care of yourself and get ready for another bloody 12-hour shift. Nurses are angels of care but as humans, we also need to take care of ourselves and replenish the strength that we have for our job. Recent studies demonstrate that gum chewing can increase alertness ( 4), concentration, and oral health while decreasing stress and tension. Consider chewing gumĬhewing sugar-free gum (away from patient-care areas) can be a replacement for snacks such as candy while contributing only 10 to 15 cal. Caffeine is dehydrating for a person who doesn’t consume caffeine routinely. It may impact glucose utilization, insulin sensitivity, appetite regulation, and resting energy expenditure.Ĭontrary to widespread belief, caffeinated beverages contribute to daily fluid needs and aren’t dehydrating- with one exception. The exact mechanisms are unknown, but it’s thought that sleep modulates hormone secretions. Long-term sleep loss has been associated with obesity and diabetes ( 3). Sleep deprivation is a common consequence of the 12-hour shift. Good food sources of vitamin D include cod liver oil, salmon, mackerel, tuna and sardines canned in oil, fortified orange juice, and fortified dairy products. It can also help reduce the risk of some cancers, diabetes, osteoporosis, metabolic syndrome, and obesity. This level can help you achieve optimal calcium absorption, improved bone density, and fewer falls. Experts suggest serum levels of at least 32 ng/mL vitamin D. Vitamin D deficiency, defined as 25-hydroxy vitamin D levels under 20 ng/mL, may contribute to fatigue. Make sure you’re getting enough vitamin D Pack a “survival” lunch bag with a protein source (skim milk, turkey, low-fat deli meats, hard-boiled eggs, low-fat yogurt, low-fat cottage cheese), a fruit and/or vegetable, and whole-grain food items (high-fiber cereal, oatmeal, whole grain crackers, whole grain bread or cereal) to avoid the fast-food drive-thru. Eating breakfast has also been linked to a reduced urge to consume calorie-dense foods, improved attention span, and increased energy for physical activity. High-protein foods have been shown to improve satiety and retention of lean body mass. Also, focus on choosing “good fats” and whole foods with high levels of dietary fiber. You don’t have to study Mediterranean cuisine to follow the diet because this plan only emphasizes eating whole foods, particularly fruits, vegetables, whole grains, legumes, seeds, and nuts. It can also contribute to weight management. Follow a Mediterranean-style eating planįollowing the Mediterranean eating plan has been associated with a lower risk for heart disease ( 2), stroke, and diabetes. If you’ve been gaining unwanted weight, keeping a food diary may help you manage your weight. If your BMI is over 27 with other health risks or over 30 with no comorbidities, a clinically significant weight loss of 7% to 10% of your baseline weight can be achieved by eating 250 to 500 fewer calories per day over 24 weeks.
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