Written by Lucy Wyndham,
Many may assume that healthcare professionals lead healthier lives than most, though this isn’t typically the truth. Over half of registered nurses were noted to be “overweight or obese,” at 34.1% and 23.4% respectively, according to survey results highlighted in a 2018 article published by the Journal of Nursing Management titled ‘Nurses and Health-Promoting Self-Care: Do We Practice What We Preach?’ The article further points out that a significant number of RNs were reportedly sedentary at 80.1%, further underlining the fact that working in a healthcare profession doesn’t necessarily align with leading a healthy lifestyle. For healthcare professionals that aim to lose weight, there are a variety of healthy choices and changes that can make a long-term difference. From the unique ways that the job can affect physical wellness to the beneficial strategies that can help, healthcare professionals can make small yet mighty changes that lead to a healthier weight.
The overlooked impact of working in healthcare
In the United States, careers in the healthcare industry can leave many under the impression that employees abide by the standards that they hold their patients to. However, a 2017 article from Safety + Health Magazine showcases the findings of a study from the University of Texas School of Public Health, which, while it excluded physicians, unveiled that a significant number of those that work in hospitals are “overweight or obese.” Findings also include the fact that many workers were sedentary, with 65% reporting experiencing “zero days of vigorous physical activity.” A 2012 ABC News article presents even more evidence of the concern, highlighting research from the University of Maryland School of Nursing where similar findings were discovered by researchers. The study in question, which surveyed female nurses, found that 55% happened to be obese, underlining the fact that the matter has been a longstanding concern. The article further states that the findings stem from causes such as improper sleep and stress due to the job and its nature, which can undoubtedly take their toll over time.
Unique occupational hazards can further lead healthcare professionals to overlook their own health:
- Long work hours or irregularity in the work schedule. This can throw off a healthy sleep schedule, especially for those who work a shift work schedule. This can subsequently lead to a disruption in a healthcare worker’s circadian rhythm.
- Unhealthy dietary choices, which may be made out of convenience while on the job.
- A lack of dedicated exercise routine. For some, this may be a result of long hours at work, which can lead to an unhealthy work-life balance.
Additional context can be found in the lifestyles that many in the healthcare industry lead. An article from the American Nurse Journal notes that several aspects of nurses’ lifestyles are often “far from ideal,” particularly in key areas like diet, physical activity, and sleep habits. All of these elements are crucial to a healthy and effective weight loss plan. Diet and exercise, for instance, have long been touted as major factors to successful weight loss. An article from the American Heart Association confirms this, stating that of those who have “successfully maintained weight loss,” 98% had changed the way they eat. It’s further noted that 94% introduced more physical activity, a statistic that only backs up the importance of a lifestyle that is healthier overall.
Starting small through daily changes
Rather than focusing on a major end goal that will take time to reach, setting smaller, more realistic goals can help kick off a weight loss journey in a way that feels more achievable. One of the best ways for healthcare workers to work towards a weight loss goal is through the seamless integration of small lifestyle changes in order to work towards weight loss goals in a healthy way. Positive and balanced dietary changes can be the perfect way to start working towards realistic wellness goals as a healthcare professional, and can help avoid unsafe and dangerous weight loss techniques like starvation diets. While there are a plethora of healthy choices out there, healthcare professionals may opt to first switch out old unhealthy habits for those that promote healthier dietary choices throughout the day, like:
- Exchanging greasy fast food options for balanced meal prep choices. While fast food can make for a quick lunch between shifts at the hospital, setting aside a day off to meal prep can pay off in the long run with a nutritious and convenient lunch that is ready to eat. This can be particularly beneficial for those that have a busy or demanding schedule throughout the week with minimal downtime.
- Packing yogurt, fresh fruits, or vegetables for a snack while on the job, instead of heading to the vending machine for a candy bar or bag of chips. In an AIHCP article discussing common weight loss difficulties, Dominick Flarey writes that when dressed up with “natural spices and condiments” boring choices can become more appealing. Apart from salt, this may include a bit of garlic powder or red pepper flakes, for a kick of flavor, while peanut butter or yogurt dip can dress up fruit to match personal preferences.
- If your morning coffee contains an ungodly amount of sugar and artificially flavored syrups, exploring healthier options can be a small way to make a change before the workday officially begins. Honey is just one choice for those in search of a natural sweetener.
Eating well-balanced meals and choosing healthier snacks are great ways to work towards a weight loss goal, though it’s crucial to remember that diet is only part of the foundation for successful weight loss. Along with a solid sleep routine, the integration of exercise can help achieve and maintain an optimal weight even after shedding the desired pounds. For many in healthcare, the thought of hitting the gym at the end of a long shift at the hospital can sound impossible, though it’s not a necessity. In fact, there are a plethora of ways that healthcare workers can make small yet impactful changes to their daily routines without a dedicated gym routine. For example:
- Walking the dog before work can be a great way to start the day with a light activity.
- Opting for the stairs at the workplace, rather than relying on the elevator each time.
- Choosing to bike or walk to work, if possible.
- Making a goal to get active after a shift at the hospital. Even if it’s not every day, the choice to go for a walk or run after work can be an ideal way to burn off steam and stay active.
Mental health and motivation remain essential
Professionals who often find themselves overextended at work can easily fall victim to excessive stress, depression, and other mental health concerns, all of which can result in the neglect of any personal physical health goals. Burnout is just one significant issue in the healthcare field, which can affect both the body and the mind. A 2023 article from the American Nurses Association or ANA cites a nationwide study, which revealed that 55%, or over half of those who work in health care “feel burned out.” Due to the fact that mental health correlates with physical wellness, it’s crucial to care for both the body and the mind. However, this can often feel unattainable when the goal is to achieve the perfect work-life balance, nevermind one that caters to weight loss.
Exercise and a healthier diet can often be considered self-care and while these small lifestyle changes can work more seamlessly into a busy work schedule, maintaining mental wellbeing must extend beyond the workday. In addition to making time for dedicated self-care tasks like relaxation and hobbies, discovering motivation for weight loss goals can often coincide with actions that can benefit mental health. This may include taking the time to reflect and acknowledge progress and milestones, or switching up workouts to try something new or more exciting. In some cases, discussing options with a healthcare provider can help explore paths like weight loss injections. Depending on personal needs and goals, this could present a newfound avenue in certain circumstances, such as for those who have faced challenges with weight loss even after making lifestyle adjustments.
Seeking social support is a fantastic way to help spark motivation on a weight loss journey while prioritizing mental health, whether it be with friends, coworkers, or family members. This can be an ideal way to stay active, especially for those who may have trouble sticking to a workout routine or meeting personal goals. An article from the Mayo Clinic on weight loss points out that while one can technically lose weight without exercise, it is more of a challenge. “Regular physical activity helps burn off extra calories,” the article states, going on to note that exercise itself can be a mood lifter. When getting active with others, healthcare professionals can find additional benefits — such as being held accountable to show up for friends or loved ones. Biking to work together, weekend hikes, or evening walks are all great ways to stay active, and can often become more enjoyable with company.
Despite the nature of the industry, healthcare professionals face a variety of challenges that often prevent optimal health and wellness. For those that wish to lose weight in a healthy and effective way, prioritizing diet, exercise, and sleep in conjunction with smart strategies can help achieve goals in a way that aligns with a busy work schedule.
Author bio
Lucy Wyndham is a freelance writer who enjoys contributing to a range of publications, both in print and online. She spent almost a decade working in the care sector with vulnerable people before taking a step back to start a family and now focuses on her first love of writing.
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