As a fellow night owl in scrubs, I've often found solace in the siren call of the snack drawer, a comfort that too easily becomes a habit. On my journey from midnight munchies to mindful eating, I've gathered a trove of wisdom that I'm thrilled to share with you, my nursing comrades. In the hushed corridors of night shifts, we tackle the beast of emotional eating head-on, transforming those guilty pleasures into acts of nourishing self-care. We're talking about the cycles of cravings, and choosing foods that do more than just comfort – they sustain. Walk with me through the pantry of options that not only satiate but also bolster our energy and mood, ensuring that we, as nurses, remain steadfast guardians of health when the rest of the world is at rest.
Roll up your sleeves, because together we're plotting a course through the tricky waters of night shift nutrition. We'll confront the toll that unhealthy snacking takes on our physical and emotional well-being and arm ourselves with practical tactics for victory. Imagine a break room where meal preps reign over vending machine fare, and where accountability partners are as common as stethoscopes around our necks. Small steps lead to monumental shifts in our lifestyle, so let's choose to pack that one wholesome snack or commit to a week of balancing meals. And as we continue this odyssey, remember that each bite, each choice, is a declaration of our own worth and commitment to self-care. Join me, Yona, your fellow nurse and guide through the night, as we fortify ourselves, body and mind, against the quiet but demanding hours of our profession.
Follow us on social media to stay connected: Facebook at Project ReNew, Twitter at @ProjectReNewPod, Instagram at Projectrenewpodcast, and Pinterest at @projectrenewpodcast. Share your thoughts and experiences and become a part of our thriving community. Visit www.projectrenew.co for more resources and updates on our podcast. We want to extend a warm, caring thank you to all of our listeners. We're thrilled to have you on this journey with us. Remember, you are not alone, and we're grateful to have you as a member of our community. We're here for you every step of the way, offering help and encouragement. From the bottom of our hearts, thank you for your warm and unwavering support. Project ReNew is a sanctuary for Nurses to Restore, Revitalize, and ReNew. Until next time, stay tuned for more acknowledgments... From the Heart: Expressing Gratitude for the Project ReNew Team. "The success of our podcast episodes on nurses' mental health wellness is a direct result of the efforts of my dedicated team at Project Renew. Shout out to Lucy (researcher), Yeye, and her amazing team at Brandgelize.com, and our exceptional editor, Roy Stinson, at stinsonvo.com. I am honored to have their support and inspired by their passion and commitment. I am proud to be part of this remarkable team and would like to express my deep appreciation for their unwavering support." Jona - Project ReNew 🌟
...
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Transcript
Episode Transcript
Available transcripts are automatically generated. Complete accuracy is not guaranteed.
Speaker 1 (00:10):
Welcome to Project Renew, a haven where nurses come
to find peace, clarity andrejuvenation.
I'm Yona, your fellow nurse andhost, passionate about guiding
you towards a renewed sense ofmental and emotional well-being.
In each episode, we'll diveinto the heart of what it means
(00:33):
to care for others while alsocaring for ourselves.
We'll explore themes ofresilience, self-care and
healing, all tailored to theunique experiences of nurses.
This is more than a podcast.
It's a community where we cometogether to support, uplift and
(00:57):
empower one another.
Whether you're seeking a momentof tranquility in a busy day or
a companion in your journey ofself-care, you're in the right
place.
So let's embark on this journeyof restoration and renewal,
creating a space where yourmental health is the priority.
(01:18):
Hello, hello, beautiful people,welcome back to Project Renew
podcast.
If you're joining us for thefirst time, a warm hug for you
in audio form.
I'm your friend and guide onthis journey to rejuvenate our
(01:41):
nursing spirits.
So today's a bit special.
As we gather around the virtualtable, let me share a tiny
secret with you.
I love midnight snacks.
There's something aboutsneaking into the kitchen when
the world's asleep, right.
But as a nurse who hasnavigated countless night shifts
(02:04):
, I also know the tricks are.
Odd hours play on our healthand eating habits.
My journey into nursing andfounding Project Renew was
driven by a passion to supportnurses like us, the unsung
heroes who often forget to takecare of themselves while taking
care of others.
(02:25):
And, let's face it, who hasn'tfound comfort in a quick snack
or a steamy cup of coffee at 3am?
Our mission here is simple yetprofound.
It's about finding that sweetspot where caring for others
meets caring for ourselves,especially when the moon is high
(02:48):
and our energy not so much.
So buckle up, my night owlfriends.
Today we're talking abouteating well on the night shift
Tips for staying healthy andfocused.
Let's dive in Before we start.
(03:14):
Remember I'm here not just as ahost, but as a fellow nurse
who's been there, done that andprobably eaten that too.
So let's explore this together.
Ah, the night shift.
It's a world of its own, isn'tit?
When the rest of the worldsleeps, we nurses are wide awake
(03:38):
guardians in the hush oftwilight.
But as we embrace thesenocturnal hours, our bodies
often crave more than just rest.
They long for nourishment, bothphysical and mental.
There is no sincere love thanthe love of food, george Bernard
(03:59):
Shaw.
But when you're navigating thecorridors at 2am.
Isn't it more than just love?
It's a lifeline, a silentcheerleader nudging you through
each hour.
Today we're not just talkingabout food.
We're diving into how what weeat, especially during those
(04:23):
challenging night shifts, can bea tool to restore, revitalize
and renew our lives.
It's about finding that balancewhere eating well becomes a
part of self-care, a part of ourcommitment to ourselves as much
as to our patients.
Let's be honest, emotionaleating is a familiar friend to
(04:46):
many of us.
After a long, taxing shift, whohasn't reached for that
comforting slice of cake or abag of chips?
But here's the twist.
What if we could turn thishabit into a healthful embrace?
What if our midnight snackcould be both comforting and
(05:09):
nourishing?
So, dear friends, as the starstwinkle above and the quiet
night cradles us in its embrace,let's embark on a journey to
discover how eating well can beour secret weapon, a weapon not
just against the fatigue of thenight shift, but also an alley
(05:33):
in our journey towards mentaland emotional wellness.
Have you ever found yourselfstanding in the dim light of the
break room at 3 am staring at amicrowave meal slowly spinning?
I've been there More times thanI can count.
I remember this one night.
(05:53):
The ward was bustling and myenergy was weaning.
I grabbed the quickest thing Icould, the quickest thing I
could find A packet of chips andsoda, classic night fair.
Right.
As I munched away, I felt thatinstant rush, that quick fix.
But let me tell you, it didn'tlast long, an hour later,
(06:18):
feeling sluggish, my mooddipping just as quickly as my
energy had spiked, it was likeriding a roller coaster, one
that I hadn't signed up for.
It's a story I've heard echoedin the hallways.
Shared over coffee cups, wereach for comfort in sugary
(06:41):
snacks and caffeinated drinks,hoping they'll get us through
the night, but often they leaveus feeling worse than ever.
I've experienced those energycrashes, those moments of low
mood, all thanks to the wrongkind of fuel.
It's a cycle that so many of usnurses know too well.
(07:05):
You grab what's easy, what'scomforting, especially during
those stressful shifts, andbefore you know it, you're in a
loop, always reaching for thequick fix.
That never really fixesanything.
It's not just about the food,is it?
It's about how we're feeling,the stress, the exhaustion and,
(07:29):
yes, sometimes the loneliness ofthe night shift.
We're seeking a moment ofcomfort, a little slice of
relief, and that's okay.
We're human after all.
But what if we could find thatcomfort in a healthier way?
What if we could fuel ourbodies in a way that also
(07:51):
uplifts our spirits?
That's what we're exploringtoday.
It's about understanding thatemotional eating is part of our
journey, but it doesn't have todefine it.
We can find a balance, a way toenjoy food that nourishes us
body and soul.
(08:14):
Picture this it's past midnightand the fluorescent lights of
the hospital are casting longshadows.
You're in the midst of a shiftthat feels like it's stretching
into forever.
The word is a symphony ofbeeping monitors, whispering
conversations and the occasionalsound of hurried footsteps.
(08:37):
It's one of those nights whereeverything feels a bit
off-kilter, where the unexpectedseems to be the only constant.
You haven't had a moment to sitdown, let alone think about a
proper meal.
Your stomach is growling, areminder of the long hours since
(08:59):
your last bite the.
Amidst the chaos, you spot it Abag of chips left on the nursing
station.
It's not gourmet, but it'squick.
You grab a handful, the saltycrunch, offering a fleeting
respite, a momentary escape fromthe unrelenting pace.
(09:23):
And then there's the cake.
It's your colleague's birthdayand someone has thoughtfully
brought in a homemade delight,adorned with creamy frosting.
It sits there tempting A beaconof sugary energy.
You slice a piece.
(09:44):
It's sweetness filled yourmouth, a sugar rush that
promises to propel you throughthe next few hours.
But as you navigate through thecorridors, tending to patient
after patient, that initialburst fades.
(10:05):
You feel it the slow descent asyour energy dips, replaced by a
growing weariness.
The sugary high has ebbed,leaving you more tired than ever
before, your body yearning forsomething more substantial, more
(10:26):
nourishing.
You know too well theconvenience food, the quick
fixes.
They're the easiest choices ina night filled with tough
decisions.
They're the comfort you reachfor In.
Time is scarce and the pressureis mounting.
But as the night wears on, youcan't help but feel there's got
(10:50):
to be a better way, a healthierpath through these endless
shifts.
In these moments, as you movefrom room to room tending to
those in need, you realize theimportance of taking care of
yourself too.
Let's take a dive to what'sreally happening here.
(11:11):
You know the scenario it's themiddle of the night, your energy
is waning and there's barely amoment to breathe.
Between the endless tasks andthese moments, reaching for that
bag of chips or a slice ofbirthday cake feels like the
only option.
But have you ever wondered whywe crave these quick fixes,
(11:36):
especially on night shift?
Our bodies are wired to cravecertain types of food,
especially when we're understress.
And, let's face it, the nightshift is a whole different beast
.
Our natural circadian rhythmsare thrown off.
We're fighting our body'snatural inclination to rest and
(12:00):
in response it screams for aquick source of energy.
Hello, sugar and carbs.
There's also the issue ofaccessibility and convenience.
During these late hours, thehealthier options are often out
(12:21):
of reach.
Fending machines or thehospital cafeteria, if it's even
open, don't always offer thebest choices, and when you're
juggling a dozen critical tasks,who has the time to sit down
for a well-balanced meal?
This is more than just apersonal struggle.
(12:44):
It's a systemic issue.
When nurses rely on less thannutritious foods, it affects
their energy levels, mood andoverall health.
And in the profession, wheremental clarity and physical
stamina are non-negotiable, thiscan have serious implications,
not just for nurses, but forpatient care and the health care
(13:07):
system as a whole.
If you're feeling sluggish andunfocused because of a sugar
crash, how does this impact yourability to make quick, critical
decisions?
How does it affect yourinteraction with patients, your
colleagues or even your ownwell-being after the shift ends
(13:29):
and you're driving home.
Addressing this isn't justabout individual choices.
It's about creating a systemwhere healthier options are
accessible and where taking amoment to nourishing yourself is
as valued as any other part ofthe job.
After all, taking care ofourselves is the first step in
(13:53):
taking care of others.
Now let's ground our discussionwith some research-based
insights.
Studies from both American andCanadian healthcare settings
(14:13):
paint a clear picture of thechallenges nurses face when it
comes to eating healthy,especially during night shifts.
A study from the AmericanJournal of Nursing revealed
something striking.
Did you know that nursesworking night shifts are
significantly more likely tosuffer from poor dietary habits
(14:36):
compared to their day shiftcounterparts?
The reasons are multifaceted.
The night shifts disrupt ournatural body rhythms, leading to
altered appetite regulation.
Plus, the limited food optionsavailable at night often mean
resorting to whatever is quickand easy.
(14:57):
Usually, that's not thehealthiest choice.
Canadian research echoes thosefindings.
A survey among nurses inseveral hospitals in Canada
showed a high reliance oncaffeinated beverages and
processed snacks to stay alert.
(15:17):
This isn't just about hunger.
It's about finding ways tobattle the fatigue that comes
with working against our naturalsleep cycles.
I get it.
When you're running on emptyemotionally and physically
during those long night shifts,grabbing a bag of chips or a
(15:38):
sugary snack feels like the onlyway to push through.
But here's the thing Whilethese foods might give a quick
energy boost, they often lead toan inevitable crash both in
energy and mood.
The implications of thesedietary choices go beyond just
(16:01):
feeling tired.
They can impact everything fromour ability to make quick
decisions to how we interactwith patients and colleagues.
And let's not forget thelong-term effects on our own
health Increase risk of obesity,diabetes and heart disease.
So why is this issue soprevalent among nurses,
(16:26):
particularly on the night shifts?
It's a complex mix ofenvironmental factors, like
limited healthy foodavailability, and psychological
factors like disrupted circadianrhythms and stress responses.
It's clear that this isn't justan individual issue.
(16:49):
It's systemic, deeply rooted inthe very structure of how
healthcare operates at night.
But here's the hopeful part byunderstanding the problem, we
can start to make changes bothpersonally and in our healthcare
environments.
We can create a culture wherereaching for healthier options
(17:13):
become the norm, not theexception, even in the middle of
the night.
Alright, friends, let's talkabout solutions.
Navigating the night shiftwithout falling into the trap of
unhealthy eating is tough butnot impossible.
Here's where a little planningcan make a world of difference.
(17:36):
Think meal prepping.
It's not just a trend, it's alifeline for night shift nurses.
Picture this your fridge isstocked with healthy, ready to
eat meals.
No more rummaging throughvending machines or settling for
the leftover birthday cake inthe break room.
(17:56):
Now I know what you're thinkingMeal prepping takes time and
energy, and who has that after along shift?
But here's the beauty of it.
Do it once or twice a week andyou're set.
(18:17):
It's about making your futureselves life easier and healthier
.
And how about this?
For an idea, accountabilitypartners.
Team up with a fellow nurse whoalso wants to eat healthier,
share recipes, meal preptogether or just check in to
(18:42):
encourage each other.
It's like having a gym buddy,but for your diet.
Imagine turning those nightshift breaks into many health
festivals Instead of cake andchips.
What if you all brought in ahealthy dish, a potluck, but
(19:05):
make it nutritious Fruit salad,veggie platters, whole green
wraps, delicious and energizing.
It becomes a fun challenge.
Who can bring the most creativehealthy snack?
Now let's not forget theelephant in the room stress.
(19:26):
Often reaching for junk food ismore about stress management
than hunger.
That's where self care comes in.
It's not selfish, it'sessential.
Whether it's meditating, aquick walk or just a moment of
(19:46):
deep breathing, finding ways tomanage stress can drastically
reduce the craving for comfortfoods.
Lastly, let's talk aboutsupport.
Sometimes, the urge to stresseat is a sign you need a little
help, and that's perfectly okay.
(20:07):
Whether it's a chat with afriend, a support group for
nurses or professionalcounseling, getting support can
be a game changer for yourmental and physical health.
So, dear listeners, considerthese practical steps.
Think about how you canintegrate them into your life.
(20:31):
It's not about a completeoverhaul.
Small, sustainable changes canhave a huge impact.
Your health, both mental andphysical, is precious.
Let's protect it together.
Now let's turn these ideas intoactions.
(20:53):
It's one thing to talk abouteating healthier on those
challenging nights, but it'sanother to actually do it right.
So I'm throwing a littlechallenge your way.
Are you ready to take the firststep?
What's your go-to snack whenthe hunger pangs hit at 2 am?
(21:15):
Is it something quick andsugary, or are you reaching for
something that nourishes andsustains you?
Now, here's your first actionstep For your next shift pack
one healthy snack, just one.
Maybe it's a handful of almonds, a piece of fruit or a yogurt.
(21:38):
Notice how it makes you feelcompared to your usual snack.
Now let's get a bit reflective.
How does what you eat on yourshift affect your mood and
energy levels?
Do you notice a slump aftercertain foods?
Or maybe you feel more alertand focus with others?
(22:04):
Finally, let's take it up anotch.
Can you commit to one week ofbringing a nutritious meal for
your night shift, just one week,to see the difference it makes?
Now, who knows, it might justbecome a habit.
These small steps can lead tobig changes in your mental
(22:29):
well-being.
Each healthy choice is a stepin the right direction.
So what do you say?
Are you ready to take thesesmall, actionable steps towards
a healthier you?
Your body and mind will thankyou for it.
Let's do this together.
(22:58):
Well, friends, as we wind downour time together today, let's
quickly revisit the heart of ourchat.
We've explored the rocky roadof eating well during those
night shifts.
We talked about the realstruggle of grabbing that quick
bag of chips or a slice ofbirthday cake in the middle of a
(23:18):
hectic shift.
You've seen how these choices,through small in the moment, can
add up to big impacts on ourmental and physical health.
Remember, it's all about takingthose tiny steps towards
healthier choices.
Whether it's packing onenutritious snack, noticing how
(23:40):
different foods affect your moodand energy, or committing to a
week of wholesome meals.
These are the stepping stonesto a healthier you.
Now I want to leave you with aquote that's been a beacon of
light for me.
It goes nourishing yourself ina way that helps you blossom in
(24:04):
the direction you want to go isattainable and you are worth the
effort.
Deborah Day, let that sink inyou.
My nursing heroes areabsolutely worth every bit of
effort.
As we part ways today, I'malready excited for our next
(24:27):
episode.
Get ready to dive into theworld of work-life balance,
exploring how simple practicescan be your secret weapon in
managing both long and busyshifts and a thriving personal
life.
So don't forget to subscribe andjoin us next time on Project
(24:50):
Renew.
We're in this journey together,navigating the waves of nursing
life with a little bit of heartand a whole lot of soul.
Remember, take care of yourselfas you take care of others.
This is your reminder thatyou're doing an amazing job.
Until then, remember, in theworld of nursing, you're never
(25:15):
alone.
We're here renewing oneheartbeat at a time, and that
wraps up today's episode ofProject Renew.
I'm Yona, and it's been a realjoy sharing this time with you.
As nurses, we know thatnurturing our mental health is
as crucial as caring for ourpatients.
(25:36):
My hope is that today'sconversation has brought you a
bit of solace, enlightenment orperhaps a chance to pause and
reflect.
If this episode resonates withyou, please consider subscribing
and spreading the word amongyour nursing colleagues.
We're in this journey togetherand your support means
(25:59):
everything.
Stay connected with us for moreinspiring stories and practical
advice.
Tap wwwprojectrenewco.
This is your go-to resource forrejuvenation and growth in our
demanding but rewarding field.
Tune in to our next episode formore engaging discussions and
(26:22):
tips to help you thrive in yournursing career.
Until then, take care ofyourself as well as you take
care of others.
Here's to restoring,revitalizing and renewing our
spirits, one episode at a time.
Farewell for now, and aheartfelt thank you for joining
us on Project Renew.
Welcome to Project Renew, a haven where nurses come
to find peace, clarity andrejuvenation.
I'm Yona, your fellow nurse andhost, passionate about guiding
you towards a renewed sense ofmental and emotional well-being.
In each episode, we'll diveinto the heart of what it means
(00:33):
to care for others while alsocaring for ourselves.
We'll explore themes ofresilience, self-care and
healing, all tailored to theunique experiences of nurses.
This is more than a podcast.
It's a community where we cometogether to support, uplift and
(00:57):
empower one another.
Whether you're seeking a momentof tranquility in a busy day or
a companion in your journey ofself-care, you're in the right
place.
So let's embark on this journeyof restoration and renewal,
creating a space where yourmental health is the priority.
(01:18):
Hello, hello, beautiful people,welcome back to Project Renew
podcast.
If you're joining us for thefirst time, a warm hug for you
in audio form.
I'm your friend and guide onthis journey to rejuvenate our
(01:41):
nursing spirits.
So today's a bit special.
As we gather around the virtualtable, let me share a tiny
secret with you.
I love midnight snacks.
There's something aboutsneaking into the kitchen when
the world's asleep, right.
But as a nurse who hasnavigated countless night shifts
(02:04):
, I also know the tricks are.
Odd hours play on our healthand eating habits.
My journey into nursing andfounding Project Renew was
driven by a passion to supportnurses like us, the unsung
heroes who often forget to takecare of themselves while taking
care of others.
(02:25):
And, let's face it, who hasn'tfound comfort in a quick snack
or a steamy cup of coffee at 3am?
Our mission here is simple yetprofound.
It's about finding that sweetspot where caring for others
meets caring for ourselves,especially when the moon is high
(02:48):
and our energy not so much.
So buckle up, my night owlfriends.
Today we're talking abouteating well on the night shift
Tips for staying healthy andfocused.
Let's dive in Before we start.
(03:14):
Remember I'm here not just as ahost, but as a fellow nurse
who's been there, done that andprobably eaten that too.
So let's explore this together.
Ah, the night shift.
It's a world of its own, isn'tit?
When the rest of the worldsleeps, we nurses are wide awake
(03:38):
guardians in the hush oftwilight.
But as we embrace thesenocturnal hours, our bodies
often crave more than just rest.
They long for nourishment, bothphysical and mental.
There is no sincere love thanthe love of food, george Bernard
(03:59):
Shaw.
But when you're navigating thecorridors at 2am.
Isn't it more than just love?
It's a lifeline, a silentcheerleader nudging you through
each hour.
Today we're not just talkingabout food.
We're diving into how what weeat, especially during those
(04:23):
challenging night shifts, can bea tool to restore, revitalize
and renew our lives.
It's about finding that balancewhere eating well becomes a
part of self-care, a part of ourcommitment to ourselves as much
as to our patients.
Let's be honest, emotionaleating is a familiar friend to
(04:46):
many of us.
After a long, taxing shift, whohasn't reached for that
comforting slice of cake or abag of chips?
But here's the twist.
What if we could turn thishabit into a healthful embrace?
What if our midnight snackcould be both comforting and
(05:09):
nourishing?
So, dear friends, as the starstwinkle above and the quiet
night cradles us in its embrace,let's embark on a journey to
discover how eating well can beour secret weapon, a weapon not
just against the fatigue of thenight shift, but also an alley
(05:33):
in our journey towards mentaland emotional wellness.
Have you ever found yourselfstanding in the dim light of the
break room at 3 am staring at amicrowave meal slowly spinning?
I've been there More times thanI can count.
I remember this one night.
(05:53):
The ward was bustling and myenergy was weaning.
I grabbed the quickest thing Icould, the quickest thing I
could find A packet of chips andsoda, classic night fair.
Right.
As I munched away, I felt thatinstant rush, that quick fix.
But let me tell you, it didn'tlast long, an hour later,
(06:18):
feeling sluggish, my mooddipping just as quickly as my
energy had spiked, it was likeriding a roller coaster, one
that I hadn't signed up for.
It's a story I've heard echoedin the hallways.
Shared over coffee cups, wereach for comfort in sugary
(06:41):
snacks and caffeinated drinks,hoping they'll get us through
the night, but often they leaveus feeling worse than ever.
I've experienced those energycrashes, those moments of low
mood, all thanks to the wrongkind of fuel.
It's a cycle that so many of usnurses know too well.
(07:05):
You grab what's easy, what'scomforting, especially during
those stressful shifts, andbefore you know it, you're in a
loop, always reaching for thequick fix.
That never really fixesanything.
It's not just about the food,is it?
It's about how we're feeling,the stress, the exhaustion and,
(07:29):
yes, sometimes the loneliness ofthe night shift.
We're seeking a moment ofcomfort, a little slice of
relief, and that's okay.
We're human after all.
But what if we could find thatcomfort in a healthier way?
What if we could fuel ourbodies in a way that also
(07:51):
uplifts our spirits?
That's what we're exploringtoday.
It's about understanding thatemotional eating is part of our
journey, but it doesn't have todefine it.
We can find a balance, a way toenjoy food that nourishes us
body and soul.
(08:14):
Picture this it's past midnightand the fluorescent lights of
the hospital are casting longshadows.
You're in the midst of a shiftthat feels like it's stretching
into forever.
The word is a symphony ofbeeping monitors, whispering
conversations and the occasionalsound of hurried footsteps.
(08:37):
It's one of those nights whereeverything feels a bit
off-kilter, where the unexpectedseems to be the only constant.
You haven't had a moment to sitdown, let alone think about a
proper meal.
Your stomach is growling, areminder of the long hours since
(08:59):
your last bite the.
Amidst the chaos, you spot it Abag of chips left on the nursing
station.
It's not gourmet, but it'squick.
You grab a handful, the saltycrunch, offering a fleeting
respite, a momentary escape fromthe unrelenting pace.
(09:23):
And then there's the cake.
It's your colleague's birthdayand someone has thoughtfully
brought in a homemade delight,adorned with creamy frosting.
It sits there tempting A beaconof sugary energy.
You slice a piece.
(09:44):
It's sweetness filled yourmouth, a sugar rush that
promises to propel you throughthe next few hours.
But as you navigate through thecorridors, tending to patient
after patient, that initialburst fades.
(10:05):
You feel it the slow descent asyour energy dips, replaced by a
growing weariness.
The sugary high has ebbed,leaving you more tired than ever
before, your body yearning forsomething more substantial, more
(10:26):
nourishing.
You know too well theconvenience food, the quick
fixes.
They're the easiest choices ina night filled with tough
decisions.
They're the comfort you reachfor In.
Time is scarce and the pressureis mounting.
But as the night wears on, youcan't help but feel there's got
(10:50):
to be a better way, a healthierpath through these endless
shifts.
In these moments, as you movefrom room to room tending to
those in need, you realize theimportance of taking care of
yourself too.
Let's take a dive to what'sreally happening here.
(11:11):
You know the scenario it's themiddle of the night, your energy
is waning and there's barely amoment to breathe.
Between the endless tasks andthese moments, reaching for that
bag of chips or a slice ofbirthday cake feels like the
only option.
But have you ever wondered whywe crave these quick fixes,
(11:36):
especially on night shift?
Our bodies are wired to cravecertain types of food,
especially when we're understress.
And, let's face it, the nightshift is a whole different beast
.
Our natural circadian rhythmsare thrown off.
We're fighting our body'snatural inclination to rest and
(12:00):
in response it screams for aquick source of energy.
Hello, sugar and carbs.
There's also the issue ofaccessibility and convenience.
During these late hours, thehealthier options are often out
(12:21):
of reach.
Fending machines or thehospital cafeteria, if it's even
open, don't always offer thebest choices, and when you're
juggling a dozen critical tasks,who has the time to sit down
for a well-balanced meal?
This is more than just apersonal struggle.
(12:44):
It's a systemic issue.
When nurses rely on less thannutritious foods, it affects
their energy levels, mood andoverall health.
And in the profession, wheremental clarity and physical
stamina are non-negotiable, thiscan have serious implications,
not just for nurses, but forpatient care and the health care
(13:07):
system as a whole.
If you're feeling sluggish andunfocused because of a sugar
crash, how does this impact yourability to make quick, critical
decisions?
How does it affect yourinteraction with patients, your
colleagues or even your ownwell-being after the shift ends
(13:29):
and you're driving home.
Addressing this isn't justabout individual choices.
It's about creating a systemwhere healthier options are
accessible and where taking amoment to nourishing yourself is
as valued as any other part ofthe job.
After all, taking care ofourselves is the first step in
(13:53):
taking care of others.
Now let's ground our discussionwith some research-based
insights.
Studies from both American andCanadian healthcare settings
(14:13):
paint a clear picture of thechallenges nurses face when it
comes to eating healthy,especially during night shifts.
A study from the AmericanJournal of Nursing revealed
something striking.
Did you know that nursesworking night shifts are
significantly more likely tosuffer from poor dietary habits
(14:36):
compared to their day shiftcounterparts?
The reasons are multifaceted.
The night shifts disrupt ournatural body rhythms, leading to
altered appetite regulation.
Plus, the limited food optionsavailable at night often mean
resorting to whatever is quickand easy.
(14:57):
Usually, that's not thehealthiest choice.
Canadian research echoes thosefindings.
A survey among nurses inseveral hospitals in Canada
showed a high reliance oncaffeinated beverages and
processed snacks to stay alert.
(15:17):
This isn't just about hunger.
It's about finding ways tobattle the fatigue that comes
with working against our naturalsleep cycles.
I get it.
When you're running on emptyemotionally and physically
during those long night shifts,grabbing a bag of chips or a
(15:38):
sugary snack feels like the onlyway to push through.
But here's the thing Whilethese foods might give a quick
energy boost, they often lead toan inevitable crash both in
energy and mood.
The implications of thesedietary choices go beyond just
(16:01):
feeling tired.
They can impact everything fromour ability to make quick
decisions to how we interactwith patients and colleagues.
And let's not forget thelong-term effects on our own
health Increase risk of obesity,diabetes and heart disease.
So why is this issue soprevalent among nurses,
(16:26):
particularly on the night shifts?
It's a complex mix ofenvironmental factors, like
limited healthy foodavailability, and psychological
factors like disrupted circadianrhythms and stress responses.
It's clear that this isn't justan individual issue.
(16:49):
It's systemic, deeply rooted inthe very structure of how
healthcare operates at night.
But here's the hopeful part byunderstanding the problem, we
can start to make changes bothpersonally and in our healthcare
environments.
We can create a culture wherereaching for healthier options
(17:13):
become the norm, not theexception, even in the middle of
the night.
Alright, friends, let's talkabout solutions.
Navigating the night shiftwithout falling into the trap of
unhealthy eating is tough butnot impossible.
Here's where a little planningcan make a world of difference.
(17:36):
Think meal prepping.
It's not just a trend, it's alifeline for night shift nurses.
Picture this your fridge isstocked with healthy, ready to
eat meals.
No more rummaging throughvending machines or settling for
the leftover birthday cake inthe break room.
(17:56):
Now I know what you're thinkingMeal prepping takes time and
energy, and who has that after along shift?
But here's the beauty of it.
Do it once or twice a week andyou're set.
(18:17):
It's about making your futureselves life easier and healthier
.
And how about this?
For an idea, accountabilitypartners.
Team up with a fellow nurse whoalso wants to eat healthier,
share recipes, meal preptogether or just check in to
(18:42):
encourage each other.
It's like having a gym buddy,but for your diet.
Imagine turning those nightshift breaks into many health
festivals Instead of cake andchips.
What if you all brought in ahealthy dish, a potluck, but
(19:05):
make it nutritious Fruit salad,veggie platters, whole green
wraps, delicious and energizing.
It becomes a fun challenge.
Who can bring the most creativehealthy snack?
Now let's not forget theelephant in the room stress.
(19:26):
Often reaching for junk food ismore about stress management
than hunger.
That's where self care comes in.
It's not selfish, it'sessential.
Whether it's meditating, aquick walk or just a moment of
(19:46):
deep breathing, finding ways tomanage stress can drastically
reduce the craving for comfortfoods.
Lastly, let's talk aboutsupport.
Sometimes, the urge to stresseat is a sign you need a little
help, and that's perfectly okay.
(20:07):
Whether it's a chat with afriend, a support group for
nurses or professionalcounseling, getting support can
be a game changer for yourmental and physical health.
So, dear listeners, considerthese practical steps.
Think about how you canintegrate them into your life.
(20:31):
It's not about a completeoverhaul.
Small, sustainable changes canhave a huge impact.
Your health, both mental andphysical, is precious.
Let's protect it together.
Now let's turn these ideas intoactions.
(20:53):
It's one thing to talk abouteating healthier on those
challenging nights, but it'sanother to actually do it right.
So I'm throwing a littlechallenge your way.
Are you ready to take the firststep?
What's your go-to snack whenthe hunger pangs hit at 2 am?
(21:15):
Is it something quick andsugary, or are you reaching for
something that nourishes andsustains you?
Now, here's your first actionstep For your next shift pack
one healthy snack, just one.
Maybe it's a handful of almonds, a piece of fruit or a yogurt.
(21:38):
Notice how it makes you feelcompared to your usual snack.
Now let's get a bit reflective.
How does what you eat on yourshift affect your mood and
energy levels?
Do you notice a slump aftercertain foods?
Or maybe you feel more alertand focus with others?
(22:04):
Finally, let's take it up anotch.
Can you commit to one week ofbringing a nutritious meal for
your night shift, just one week,to see the difference it makes?
Now, who knows, it might justbecome a habit.
These small steps can lead tobig changes in your mental
(22:29):
well-being.
Each healthy choice is a stepin the right direction.
So what do you say?
Are you ready to take thesesmall, actionable steps towards
a healthier you?
Your body and mind will thankyou for it.
Let's do this together.
(22:58):
Well, friends, as we wind downour time together today, let's
quickly revisit the heart of ourchat.
We've explored the rocky roadof eating well during those
night shifts.
We talked about the realstruggle of grabbing that quick
bag of chips or a slice ofbirthday cake in the middle of a
(23:18):
hectic shift.
You've seen how these choices,through small in the moment, can
add up to big impacts on ourmental and physical health.
Remember, it's all about takingthose tiny steps towards
healthier choices.
Whether it's packing onenutritious snack, noticing how
(23:40):
different foods affect your moodand energy, or committing to a
week of wholesome meals.
These are the stepping stonesto a healthier you.
Now I want to leave you with aquote that's been a beacon of
light for me.
It goes nourishing yourself ina way that helps you blossom in
(24:04):
the direction you want to go isattainable and you are worth the
effort.
Deborah Day, let that sink inyou.
My nursing heroes areabsolutely worth every bit of
effort.
As we part ways today, I'malready excited for our next
(24:27):
episode.
Get ready to dive into theworld of work-life balance,
exploring how simple practicescan be your secret weapon in
managing both long and busyshifts and a thriving personal
life.
So don't forget to subscribe andjoin us next time on Project
(24:50):
Renew.
We're in this journey together,navigating the waves of nursing
life with a little bit of heartand a whole lot of soul.
Remember, take care of yourselfas you take care of others.
This is your reminder thatyou're doing an amazing job.
Until then, remember, in theworld of nursing, you're never
(25:15):
alone.
We're here renewing oneheartbeat at a time, and that
wraps up today's episode ofProject Renew.
I'm Yona, and it's been a realjoy sharing this time with you.
As nurses, we know thatnurturing our mental health is
as crucial as caring for ourpatients.
(25:36):
My hope is that today'sconversation has brought you a
bit of solace, enlightenment orperhaps a chance to pause and
reflect.
If this episode resonates withyou, please consider subscribing
and spreading the word amongyour nursing colleagues.
We're in this journey togetherand your support means
(25:59):
everything.
Stay connected with us for moreinspiring stories and practical
advice.
Tap wwwprojectrenewco.
This is your go-to resource forrejuvenation and growth in our
demanding but rewarding field.
Tune in to our next episode formore engaging discussions and
(26:22):
tips to help you thrive in yournursing career.
Until then, take care ofyourself as well as you take
care of others.
Here's to restoring,revitalizing and renewing our
spirits, one episode at a time.
Farewell for now, and aheartfelt thank you for joining
us on Project Renew.
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