When it comes to brain health, nurses talk a good game with their patients, but what about the nurse’s brain? Just like all aspects of physical, mental, emotional, and spiritual health, nurses must face up to the fact that they’re human beings, too, and their brains and bodies need thoughtful care just like anyone else’s.
How do you take care of your precious nurse’s brain?
Brain Health Basics: Not Just for Patients
Brain health is something we all need to prioritize. Since many nurses like you experience significant levels of on-the-job stress, disturbed sleep, and fatigue, it’s all the more important to consider how to keep your brain healthy and vibrant. After all, brain health isn’t just for your patients.
According to sources like Harvard Health, the Massachusetts Alzheimer’s Disease Research Center, and numerous studies and articles, brain health isn’t rocket science. The brain is a sensitive yet resilient organ, and for people like nurses who need their brains functioning optimally, the basics are a great place to begin.
All of the research seems to agree that the following comprise the foundation of brain health:
Exercise
Cardiovascular health
Nutrition
Sleep
Social activity
Novel mental stimulation
Exercise: Exercise contributes to cardiovascular health and muscular strength, of course, and it also supports sleep, mental health, and stress reduction. Making sure you get plenty of exercise (at least 150 minutes per week, according to the Centers for Disease Control and Prevention) is enough to keep your body moving, tone muscles, and provide significant benefits to your organs, including your awesome brain.
Cardiovascular health: With one American dying every 33 seconds from cardiovascular disease, it’s no wonder it’s the leading cause of death for most of the population.
Nurses work hard and sometimes eat and sleep poorly and fail to exercise, so this isn’t something you can ignore. Night shiftwork is associated with increased risk. Thus, many nurses who work the graveyard shift need to consider how to maintain cardiovascular health.
Nutrition: Nurses are well-versed in biology and understand that brain health depends on the brain’s hungry cells being bathed with nutritional goodness. It’s also no secret that nurses eat poorly when working long shifts without meal breaks. As such, preparing healthy meals quickly goes out the window.
How well do you eat, and how do you feel your nurse’s brain is being fed? It’s an organ you rely on to be a good nurse, and you ignore its nutritional needs at your peril.
Social activity: When we work hard, care for our families, and tend to the needs that modern life demands, our social lives can suffer. However, research demonstrates that increased social activity can lead to higher amounts of grey matter in areas of the brain related explicitly to the development of dementia.
Decreased social isolation, increased mental acuity, and other benefits directly result from your social activity. Thus, hard-working nurses still need to nurture their social lives, friendships, and other connections.
Novel mental stimulation: Research is unambiguous about brain plasticity and the benefits of novel mental activity for brain health. Reading, challenging yourself to do new things, and otherwise engaging your brain are ways to stimulate and keep your brain sharp.
As a nurse, you can read research, study for a certification, or even return to school. You can also read books that interest you, listen to music, take part in brain-stimulating activities like hobbies, and make sure you’re doing things that are cognitively engaging. Lucky for you, nursing itself is generally a very mentally stimulating occupation that requires you to respond to novel situations, interact with others, solve problems, and think critically.
Love Your Brain
Your nurse’s brain is worth much more than its weight in gold. This precious organ is the key to your success, the seat of your brilliant nurse’s mind, and the central organizing powerhouse of all human activity.
Your brain brought you to where you are, including the education, learning, skill-building, life experience, networking, job hunting, and personal and professional growth it took to make you who you are.
Your brain is essential for all bodily processes, as well as the mechanisms of communication, learning, emotion, and the processing of all external stimuli. No matter how stressful life and work, you must prioritize keeping your brain healthy and in optimal condition.
To protect your brain and overall health, you can engage in the practices and habits that will protect against dementia, stroke, heart attack, and other conditions. The rewards are innumerable, and the risks of not doing so are beyond measure. Prioritize your brain, and you’ll reap the dividends for the rest of your days.
The first full week of December is traditionally the time when national Hand Washing Awareness Week is celebrated, and it seems like it always comes at a perfect time. With the country in the middle of a holiday season that is coinciding with a rise in respiratory viruses including Covid, influenza, and RSV and also an uptick in gastrointestinal outbreaks, a reminder about proper hand washing is helpful for everyone.
Even if you think hand washing isn’t something that’s all that important in the face of all the germs circulating, it’s actually one activity that, when done effectively, can reduce the chances of catching or spreading germs and infections in any setting.
Public awareness campaigns such as the Henry the Hand and the Centers for Disease Control and Prevention’s (CDC) Life is Better with Clean Hands, help folks understand the whys and hows of proper hand washing.
From working in a healthcare setting to coming home from the grocery store, thorough hand washing is an important step in taking care of yourself, those in your care, and the wider population.
What exactly makes one hand washing routine better than another? According to the CDC timing and technique do make a difference. Here are some essential times to focus on washing your hands thoroughly:
after using the bathroom or changing diapers
before, during, and after cooking (especially if you are touching raw meat)
before and after seeing a patient
when you return home from being outside or in a public setting such a store
It might seem like you’re washing your hands endlessly, but as you pick up germs on your hands throughout the day, a good cleaning is needed. It’s easy to forget to wash your hands. No matter how ingrained it may be, a hectic work day, returning home and unloading groceries, and an unexpected interruption can all disrupt your normal routine. Repitition is key to helping you associate certain times and activities with paying attention to your hands and that routine is key.
As a nurse, being obvious with hand washing is reassuring to patients and helps set a standard of practice in your unit. As a nurse leader, making hand washing a priority for you and your team will help protect them and is also an important step for patient safety. Hospital acquired infections including staph infections and C. difficile are easily spread through contact, so keeping your hands clean at work is critical.
Since so many healthcare organizations use alcohol-based hand sanitizer, most nurses are used to that quick disinfectant when they are on the job. And while hand sanitizers are great at killing most germs, sometimes soap and water will be necessary. When your hands are heavily soiled, have a chemical on them, or what you are doing requires hands that are as sterile as possible, then soap and water is the best option. Soap and water helps you remove dirt, germs, and anything on your hands because you can lather up, scrub, and then rinse it all away.
For such a simple task, hand washing is an outstanding way to stop the spread of germs and help promote health among your team, your family, and your patients.
Infection prevention is one of the standards of nursing practice. Keeping infections from starting or from being passed along through contact is essential to keeping nurses and patients healthy. International Infection Prevention Week (this year marked on October 15-21) is an annual event to highlight the best practices to prevent infection and to bring awareness to the issue of infection prevention.
Infections are largely preventable, Marie Wilson, MSN, RN, CIC, FAPIC, an infection preventionist in the Quality Division of Fred Hutchinson Cancer Center, and a chair of the communications committee for the Association for Professionals in Infection Control and Epidemiology (APIC). Wilson says her career path was determined in part by her time as an ICU nurse. “I saw too many patients become afflicted with infections as a result of the disease process or from care,” she says.
Education, says Wilson, is one of the top ways to help stop infection from spreading. “We saw a glimpse of this in the beginning of the pandemic,” says Wilson. There were constant reminders of hand washing, social distancing, and covering your face to prevent the spread of disease. “Those are all things we became very familiar with,” she says.
Hand hygiene continues to be one of the most important actions in infection prevention, says Wilson. For nurses, hand washing is a focused, professional step in patient care. What is important to remember? “Taking the time to observe the five moments of hand hygiene when you are interacting with patients and washing your hands at the right time,” says Wilson. When nurses do this, they model the right behavior for peers, patients, and their families as well.
But putting the best approaches into practice isn’t always perfect. Misinformation can work against infection prevention, even despite the best intentions. For instance, Wilson says there’s no need to reuse personal protective gear or masks when there’s not a shortage. Now, she says, supplies are available, so using new items is the best option. And wearing two masks, like a mask over an N95 that has been fit tested, can actually worsen any infection prevention as the top mask can negatively impact the fit of the N95.
Sometimes Wilson says she sees gloves used as a replacement for hand hygiene which is not effective for infection prevention.
And in a chaotic environment, nurses can forget to wash their hands. Or they might use an alcohol-based hand rub out of eyesight of a patient who then asks the nurse to wash their hands for reassurance. “Be receptive to feedback,” says Wilson. And although there seems to be debate about alcohol-based hand sanitizer versus soap and water for effectiveness, Wilson says they each are excellent–the biggest issue is to just use them. “In a healthcare setting, alcohol-based hand rub is preferable,” she says. “It’s easy to do and effective. When the hands are visibly soiled, use soap and water as the hand rub may not penetrate the heavily soiled areas.”
In addition to hand hygiene, cleaning and disinfecting areas with proper disinfectants keeps germs from spreading. But, says Wilson, be sure to know what you are using so it is the most effective cleanser and be extra careful to never mix cleaning agents. This is a great safety rule for nurses to pass along to patients, as the fumes created from mixing solutions that contain bleach and ammonia can be deadly.
Vaccines are also a top way to prevent disease and infection for individuals themselves and for the greater public. “They are so highly effective and protect people,” says Wilson.
Infection prevention has some basic actions, but the layers of it are complex and require constant attention. Wilson says she is grateful for all nurses do to help control infection and their persistence through the hardship, staff turnover, and burnout nurses have endured in the past few years. Their work continues to make a difference in infection prevention.
As the population in the United States ages, healthy aging is going to become a concern for a growing segment of people and the healthcare teams that care for them. September’s Healthy Aging Month designation brings an awareness for nurses who want to offer appropriate care for their aging patients and who also want to be mindful of healthy aging practices for their own health.
Dr. Sharon Bronner, DNP, MSN, ACHPN, GNP-BC, RYT-500, is a member of the Gerontological Advanced Practice Nurses Association (GAPNA), and she shared some insight with Minority Nurse about how gerontological nurses play an essential role in helping folks age with a focus on health and wellness.
“Gerontological nurses can promote healthy aging by assessing and evaluating the body, mind, and spirit of each individual older adult,” says Bronner, who has been a gerontological nurse for four decades. “The keys to promoting healthy aging start with food choices, healthy life choices, movement of the body, and socialization.”
Gerontological nurses also adapt their approach to tune into the ways older adults thrive, she says. For instance, older adults respond to compassionate listening, social engagement, complementary alternative modalities, and holistic care. Promoting healthy aging means that gerontological nurses want to acknowledge cardiovascular and cognitive decline and give patients information and education to help them in those areas.
“Physical activity daily can go a long way with facilitating healthy aging,” she says. “Some physical activity can include walking, mindfulness movements, yoga, qigong, light weight training, and movement of the body energy. Movement that is conducted three times a week would be ideal for healthy aging.”
For example, Bronner says, yoga can assist with regulating the autonomic nervous system, which can decrease anxiety, increase spinal flexibility, and correct spinal imbalances. Strengthening and protecting the spine can help reduce falls, which often become a traumatic event for older adults.
As the nation faces an increasingly older population, Bronner says the biggest challenges in the new millennium are nurses not prepared to work with older adults and a shortage of nursing staff in nursing homes and hospitals. “Older adults have complex medical conditions and a multitude of chronic conditions that often are not managed appropriately,” she says.
And nurses and families can introduce the idea of planning for healthcare emergencies with advance directives. These plans, she says, are often not discussed until there is a crisis or end of life is approaching. This lack of direction can cause upheaval for both the older adult and other family members who might not be sure what to do.
Families and healthcare teams can also help promote healthy aging with the implementation of telehealth monitoring of blood pressure, weight, blood oxygen level, and virtual assessment. Keeping a close eye on conditions with remote telemonitoring, whether in a skilled nursing facility or in a private home improves the patient and provider relationship while also allowing quick intervention for chronic conditions. “Monitoring geriatric conditions and symptoms can aid in the prevention of falls,” she says, “while assessing nutrition could assist with promotion quality of life.”
For nurses considering gerontological nursing, Bronner says the specialty has offered her a nursing career she loves. Gerontology has been a love of mine for many decades,” she says, “and I am able to holistically incorporate many modalities to assist with healing. The joys that resonate in my entire soul include the autonomy in my practice and the connection with the interdisciplinary team during the development of care plans.”
As a gerontological nurse, Bronner often works closely with an older adult’s loved ones and forms close bonds. That kind of support can help families if they need to navigate the end-of-life stage. “I enjoy when a family member gives hugs and appreciates the compassionate care at the end of life,” says Bronner. “The trauma of death is hard for each person involved. Providing comfort, education, and stillness (mindfulness) is a skill that I feel helps individuals through these difficult times.”
There has been a greater focus on creating healthy work environments in recent years, and nurses deserve kindness, too. Regardless of your nursing position, remember that kindness is still in style.
If you are a nursing student, new graduate nurse, educator, or chief nursing officer, remember that the foundation of nursing is rooted in caring. I don’t know what has happened to nursing over time, but we must return to caring basics as a nursing profession. Emotional intelligence and empathy can go a long way in nursing.
Research shows that kindness and helping others can decrease stress and benefit our mental health. Demonstrating kindness has been shown to reduce cortisol levels, increase self-esteem, compassion, and empathy and improve your mood.
Being kind to ourselves and caring for ourselves as nurses should be a priority.
Here are some self-care activities you can implement to be kind to yourself and others.
Sleep
Sleep is truly underrated. It is crucial to get your rest and relaxation.
Healthy Eating
It’s not easy sometimes, but try to look for healthy eating options as much as possible. I know nurses love all things caffeine. However, reducing caffeine can be helpful.
Massage
Massage can be highly relaxing and stress-reducing. Some nursing positions can be physically demanding, so try a nice massage. Some insurance will cover this as well.
Exercise
Even if you are not a big workout type, you can at least go for regular walks. Walking outside and being in nature is also relaxing.
Music
Research shows that listening to 30 minutes of music a week can reduce stress and have physiological benefits such as reduced blood pressure.
Aromatherapy
Aromatherapy has also been proven to reduce stress. Even having different lotions, such as lavender, can instantly reduce stress.
Deep Breathing/Stretching
These are easy to do and can only take a few minutes but have powerful positive effects.
Healthcare providers must prioritize putting their health first. Remember to take time off regularly. No job is worth your mental or physical health. It is time we start normalizing taking time off regularly in the healthcare industry. If you are in leadership, please encourage the staff to take time off. When the team feels happy and relaxed, they can be more productive.
Be kind to yourself so that you can have more kindness for others.
Nurses face various challenges in their day-to-day activities, and one of the most prominent currently is the ongoing healthcare staff shortage. The shortage creates greater stress for nurses but can also affect patient outcomes, workplace safety, and meaningful career growth.
Administrators and industry leaders must commit to meaningful systemic changes to address the issue. However, nurses’ commitment to helping one another throughout this crisis is also essential. By offering support, guidance, and insights in key areas, nurses can empower one another to thrive throughout these challenges.
Communicate About the Causes
It is likely to be clear to all nurses that there are significant staff shortages in the healthcare industry across a range of roles. There are various reasons, including aging populations living longer, which has increased the demand for services. Many professionals are aging out of the industry. Toxic workplace cultures – resulting from stress, insufficient pay, and patient abuse – can also contribute to a lack of new nurses.
Nurses must understand these causes and what is causing specific staffing shortages in their area. With a clear idea of the root problem, it can be easier to have clarity on how to find solutions.
Perhaps most importantly, nurses should communicate with each other about staffing problems. Nurses representing traditionally marginalized demographics or interacting with minority communities can also highlight specific challenges. The better insights everyone can gain about the shortage causes, the more empowered everyone can be when navigating them.
Promote Self-Care
A recent National Council of State Boards of Nursing survey found that 45.1% of nurses reported feeling burned out, contributing to many professionals leaving the industry. While burnout isn’t a diagnosable illness, it does have physical and psychological symptoms that can have long-term negative impacts. Relentless workplace stress and toxic working environments can lead to sleep loss, weight fluctuations, anxiety, and suicidal behavior. It’s no wonder nurses are leaving the profession rather than risk continued burnout.
Certainly, some of the root causes of burnout are related to systemic issues that administrators must address. However, from the perspective of nurses supporting nurses, one of the key contributions professionals can make is encouraging one another to prioritize self-care.
Prioritizing self-care is challenging, particularly given how busy working life as a nurse can be. This only emphasizes the importance of keeping colleagues accountable for taking care of themselves. Nurses must encourage one another to take breaks, eat healthy meals, and engage in hobbies. Committing to looking out for signs of exhaustion and stress in one another can open up conversations leading to effective resources.
Another key form of self-care as a nurse is advocating against inequalities and toxic environments contributing to burnout. Particularly among nurses from marginalized populations, the cumulative effect of microaggressions can be disruptive. One study found that 80% of nurses have witnessed workplace or nursing school discrimination. It is important to talk to one another about the presence of these elements and present a united front in highlighting the problem to administrators and demanding change in the workplace.
Influence Inclusive Recruitment
There are certainly recruitment issues that contribute to the healthcare shortage. It’s important to recognize that one of the most positive ways nurses can help one another address this is to be meaningfully involved in influencing recruitment. After all, no one has better insights into the challenges, benefits, and needs of the nursing industry than those who are a part of it. Importantly, nurses from minority backgrounds can ensure recruitment approaches are more accessible and welcoming to a wider proportion of the population. This can help bridge the labor gap and bring much-needed diverse cultural perspectives into the industry.
It can be helpful to encourage administrators to engage in meaningful community outreach. This may involve arranging formal opportunities for experienced nurses from various backgrounds to visit schools or community organizations. They can then discuss the options and provide practical advice on pursuing the path.
During outreach, it’s vital to share nurses’ experiences that have made later life career switches to the industry or pursued educational courses despite tough socioeconomic conditions. Nurses can also act as much-needed mentors among still under-represented minority communities. One recent study found that only 19.4% of registered nurses are from minority backgrounds. These outreach efforts give community members a sense that people with similar challenges can thrive in the industry, which may prompt engagement.
It can also be wise for nurses to have frank discussions with human resources (HR) personnel about facilities’ current recruitment processes. It’s common for systemic biases to result in recruiters overlooking ways to reach more diverse candidates. There can also be cultural hurdles that HR staff must be aware of. Providing these insights and suggesting solutions can help more potential nurses enter the sector.
Conclusion
Nurses committing to supporting one another through the healthcare staff shortage is essential. Communicating with one another about the causes of the shortages can aid well-informed approaches to addressing the issues. Promoting mutual self-care – including advocating against toxic workplaces – can help mitigate the potential for burnout. Engaging in more inclusive community recruitment can also positively impact greater nursing numbers and more diverse professionals in the field.
Though nurses’ contributions can be invaluable, it’s also important to take only part of the responsibility for meaningful change on their shoulders. Nurses are already overworked and face significant career stress. Recognizing personal limitations, setting strong boundaries, and seeking solid resources are essential for navigating this difficult time.