Staying Healthy This Fall: Wellness Tips for Nurses and Healthcare Workers

Autumn is upon us, and all around, in the cool breezes, are the lovely yellow, orange, and red hues of fall. Whether you're a pumpkin spice fanatic or opt for apple and cinnamon, your seasonal favorites are readily available and likely have you relishing in the relief from summer's relentless sun and heat. Autumn is a time of rest and change, bringing about feelings of nostalgia and calm. However, as the days shorten and access to mood-lifting sunlight is reduced, staying aware of your physical and emotional needs and practicing regular self-care becomes more important—especially for healthcare professionals.

Seasonal Healthcare Tips for Nurses and Healthcare Workers

Healthcare professionals are notorious for skipping out on self-care. Instead, their caregiving personality leaves them focused on the needs of others rather than their own. Yet, forgetting to care for yourself, both mentally and physically, can leave you feeling fatigued, burned out, and more prone to physical illness. Use this time of year to practice essential fall wellness habits, rejuvenate, and prepare for winter.

Nutrition Tips for Boosting Immune Health

As autumn sets in, the season brings an abundance of sweet treats—from pumpkin spice lattes to warm apple pie. While these flavors are tempting, poor diet choices can lead to exhaustion from sugar crashes and deprive your body of the nutrients it needs to stay healthy.

To support your immune system, ensure you consume a balanced diet rich in vitamins such as A, C, D, E, Selenium, and Zinc. These nutrients are critical for superior immune function. Some delicious autumn foods that contain these essential nutrients include:

• Dark, leafy greens
• Pumpkin
• Squash
• Carrots
• Brussels sprouts
• Broccoli
• Citrus fruits
• Peas
• Sunflower seeds
• Asparagus
• Red bell peppers
• Brazil nuts
• Eggs
• Chickpeas
• Lentils
• Dark chocolate

Healthy Fall Meals:

You don't have to give up on seasonal flavors to eat healthily during the fall months. Try replacing sugary treats with a toasty salad topped with roasted butternut squash, sweet potato, or cranberries. You can also enjoy a harvest soup blended with pumpkin, apple, and cheese to warm your soul. For healthcare workers seeking a team morale boost, consider swapping out pizza for a hearty, nutrient-dense soup while on the job.

Why Hydration is Essential for Healthcare Professionals

While the need to stay hydrated may seem more obvious during hot summer, autumn's cooler temperatures often lead to neglecting hydration. As a healthcare professional, staying hydrated is crucial for maintaining energy levels, supporting brain function, and preventing fatigue.

Pro Tip:

If you need to remember to drink water throughout your shift, invest in a new seasonal water bottle to help motivate you!

Hand Hygiene & Infection Control: A Must for Flu Season

As flu season approaches, infection control becomes more important than ever for healthcare workers. While you're undoubtedly diligent about hand hygiene on the job, don't forget to continue those habits outside of work. Washing your hands after touching common surfaces like doorknobs, ATMs, and remote controls can prevent the spread of germs.

In addition to maintaining hand hygiene, antimicrobial scrubs can aid in infection control. Scrub Pro carries a wide selection of scrubs and warm-up jackets manufactured with antimicrobial technology to reduce bacteria growth, odors, and stains. These work uniforms help you on the job and reduce the amount of bacteria you bring home at the end of your shift.

Fatigue Management: Keeping Energy Levels High

Healthcare shifts can be grueling, and managing fatigue is critical for your health and performance. While you may not have the option to reduce your hours, there are steps you can take to reduce weariness and improve your energy levels.

Start with Comfortable, High-Quality Scrubs:

Wearing well-fitting, comfortable scrubs can significantly reduce fatigue during long shifts. Scrub Pro's autumn collection features beautiful seasonal colors like wine and comfy layering options like long-sleeved tees and cozy fleece jackets by Ava Therese. Check out our article Dressing for Success: Professional Attire and Layering for Fall Comfort to see what they offer in their Fall Scrub Collection.

Supportive Footwear:

The right footwear can put a little extra pep in your step. Studies have shown that supportive shoes and compression socks help with circulation, reduce fatigue, and prevent foot pain. Scrub Pro offers various slip-resistant clogs and athletic sneakers in countless colors and styles, ensuring your comfort throughout the day.

 

Sleep Tips for Healthcare Workers

When your workday is done, getting high-quality sleep is essential for your health and well-being. Nurses and healthcare workers should aim for at least 7 hours of sleep per night to stay mentally sharp and energized. If you struggle with getting to or staying asleep, assess your sleep environment and spend time making adjustments that will lead to a more peaceful slumber.

Sleep Do's:

• Set a consistent sleep and wake schedule.
• Create a quiet, cool, dark sleep environment.
• Get 30 minutes of sunlight exposure each day.
• Engage in quiet activities before bed.
• Turn your phone off or on silent during sleep.
• If you don't fall asleep after 20 minutes, engage in a quiet activity briefly before trying again (e.g., reading a calm or light book, meditation, journaling, or even listening to soft, instrumental music or white noise).

Sleep Don'ts:

• Avoid caffeine 8 hours before bedtime
• Don't eat or watch television in bed
• Don't use screens 30 minutes before sleep
• Refrain from consuming alcohol or nicotine before bedtime

Final Thoughts

Autumn offers a time of change and reflection. For healthcare professionals, this season is an opportunity to prioritize your self-care and wellness as you prepare for the busy winter months ahead. Whether by taking steps to improve your diet, staying hydrated, or investing in better workwear, taking care of your body and mind will ensure you stay healthy and energized throughout the fall.

Resources:

NIH Immune Function Fact Sheet

 

 Tammy McKinney, a seasoned Registered Nurse, distinguished healthcare writer, and founder of HelpfulHospiceNurse.com, is committed to using her medical knowledge to educate, inform, and entertain healthcare workers and their patients. To connect with Tammy directly, check her out on LinkedIn.