Last year, frontline health workers were assigned long hours as the first line of defense against the coronavirus pandemic to provide people with the medical care they need. True heroes dressed in white must constantly wear personal protective equipment (PPE such as face protection, masks, gowns, gloves and protective goggles) when treating patients. Healthcare workers are at increased risk of Covid-19 infection. With longer shifts, insufficient recovery from PSA, high stress levels, poor nutrition and eating habits; Proper nutrition and hydration are very important to them.
Frontline healthcare workers have very little time to eat and drink. Diet and hydration are important as they help combat dizziness, fatigue, dehydration, headaches, and other symptoms. In general, diet and hydration help support the immune system and reduce the susceptibility and risk of Covid-19 infection.
In the short term, it is important that frontline workers are working with the essential nutrients listed below:
1. FIBER:
Fiber, a type of carbohydrate, helps regulate the amount of sugar the body absorbs. Helps control hunger and blood sugar. Contributes to satiety and fullness.
Incorporate high fiber foods like whole grains, fruits, beans, legumes, and legumes.
2. protein:
Protein is an essential macronutrient. Combining meals with small amounts of protein throughout the day will help you feel full.
Incorporate proteins in the form of lentils, beans, legumes, dairy products, bars, dietary supplements or nutritional shakes, nuts and oilseeds.
3. Carbohydrates:
Carbohydrates are the most important source of energy for our body. Just like our cars need gasoline / diesel to run, our bodies need a good amount of carbohydrates per day.
Avoid too many simple sugars or carbohydrates, which are often found in processed foods, baked goods, maida, cornmeal, soda, candy, and carbonated beverages.
4. Vitamins and minerals
Following dietary recommendations is an important step in strengthening immunity. Vitamins A, C, E and minerals like zinc are essential.
Add small servings of fresh fruits, vegetables, functional foods, nuts, and oil seeds.
Getting enough of the above food sources from diet alone becomes a rather arduous task; Hence, frontline health workers can support nutritional supplements: Vitamin C, Vitamin D, and Zinc Supplements.
Long lasting hydration tactics
Adequate fluid intake is essential for proper bowel function, blood flow and the regulation of body temperature. Water also transports nutrients around the body and removes waste. On the other hand, dehydration can put stress on the heart, increase core body temperature, and contribute to fatigue.
Healthcare workers wearing PPE equipment need to take great care to stay hydrated.
Follow these drinking tactics to promote immune system health and avoid extreme forms of dehydration
1. Drink plenty of water at short intervals after work. Bring a large water bottle to work and keep it full during your work hours.
2. To ensure full water intake throughout the day, add fresh fruit slices or herbs to your water to increase nutritional value.
3. Use electrolyte solutions instead of water; Sometimes it is a hassle to take water breaks. Instead, take an electrolyte solution with you to counteract dehydration (you can check out Fast '. Up India Rehydration Solutions, Pedialyte or any other Abbott India product, or soft coconut water).
Whether it's double shifts, missed meals, little or no sleep or days without a family - the physical and psychological stress that frontline employees are exposed to is unimaginable.
Here are some personal grooming tips for frontline employees:
1. DO NOT SKIP MEALS
If you skip a meal, your body goes on an empty stomach and uses less efficient sources of energy. When your blood sugar levels drop, you feel tired and irritable. Skipping meals leads to food cravings, which in turn affect your ability to make decisions and can become physically unstable.
2. Don't get drunk with just one meal
It is very difficult to keep up due to the long hours of work, but try to distribute your nutrient intake as much as you can over the day instead of eating them all in one meal.
3. Limit your caffeine intake
While caffeine can increase your alertness, consuming large amounts of caffeine frequently throughout the day can lead to insomnia and other stomach problems.
4. RELAX as you eat: Practice mindful eating
High levels of stress or distractions at work while eating reduce hunger and reduce food intake. Spend 5-10 minutes simply eating what you eat with no distractions as this will help you digest your food well and feel energized.
5. Plan your routine meals
Respect your meal times as much as possible. Irregular or sporadic meals can lead to fatigue. Meal times may vary depending on business hours, but avoid spending more than 6 hours between meals.
6. Opt for short breaks of 10 to 15 minutes.
During this time, try stretching or light walks to relieve stress and accumulated muscle tension or wounds from long hours of work.
7. Get enough sleep
With irregular working hours, it is quite difficult to sleep. Make sure you get enough sleep or another form of relaxation technique (yoga or meditation). Train your sleep plans and practice sleep hygiene too.
8. Practice hygiene and food safety.
When handling or preparing food, please note the following:
o Wash your hands with soap for 20 seconds before and after preparing or eating food
o When you cough or sneeze, cover your mouth or nose with a tissue and remove it to wash your hands later.
o Wash fruit and vegetables with water or disinfect with liquid fruit and vegetable detergent.
o Keep raw and cooked foods separate to prevent harmful germs in raw foods from spreading to ready-to-eat foods.
o Make sure you cook and reheat the food to the correct temperature (> 72 ° C for 2 minutes)
9. Prepare for the unexpected
Keep in mind that changes will occur during business hours. You can't sit down to take a break. In this case, be sure to bring a box of dried fruit, a protein bar high in fiber and protein, or a protein shake to replace a meal.
Health care workers have played an important role in the fight against the Covid-19 pandemic. Protecting the health of your patients is of the utmost importance to you. However, make sure beforehand that you do not endanger their well-being. A minor change in your eating habits will have a huge impact on your energy levels and increase your immunity.
Clinical nutritionist and nutritionist
Certified specialist in eating disorders
Founder @the_nutri_way
Mumbai, India
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