Staying healthy as we age

Nurses face unique challenges staying fit.
Nurses walk 2.4 to 3.4 miles in a 10-hour daytime shift and 1.2 to 3.5 miles a day when they re not working.

Nurses walk 2.4 to 3.4 miles in a 10-hour daytime shift and 1.2 to 3.5 miles a day when they re not working.

Healthy aging is an issue for Georgia nurses, at least 60 percent of whom are 50 or older.

Research by the American Nurses Association shows the health of the nation’s nurses is worse than that of the average American, based on key indicators.

Specifically, nurses are more likely to be overweight, have higher levels of stress and sleep fewer hours than recommended, according to the ANA’s Health Risk Appraisal.

Hospitals, which employ a large share of the nation’s estimated 3.8 million nurses, acknowledge there’s a problem. A 2015 survey found about 87 percent of all hospitals – including most in metro Atlanta – have put programs in place to help their employees trim down and shape up. These include everything from exercise classes to one-on-one counseling and discounted Weight Watchers memberships.

Michael J. Staufacker, health management director at Emory University, said obesity can have many serious consequences, including high blood pressure, Type 2 diabetes, coronary heart disease, stroke, sleep apnea and six types of cancer.

Stress that’s left unchecked and a lack of sleep also are risk factors for high blood pressure, heart disease and diabetes, as well as obesity, Staufacker said.

“Lack of sleep can affect people’s performance, including their ability to think clearly, react quickly and form memories,” he said.

Ann E. Rogers, professor at Emory’s Nell Hodgson Woodruff School of Nursing, says the health picture for nurses isn’t all bad.

“I’m not saying that nurses don’t have weight problems, smoke too much, are highly stressed and don’t obtain enough sleep,” Rogers said.

“But there is at least some data to contradict the assertion that their health is worse than the average American. Also, even if you’re older and have chronic health problems and/or carry extra weight, you have to be in pretty good health to work the typical 12-hour shifts worked by most hospital nurses.”

She cites data from the Centers for Disease Control and elsewhere, showing:

  • 7 percent to 8 percent of nurses smoke, far fewer than the 13.5 percent of the nation's female population that smokes;
  • Nurses walk 2.4 to 3.4 miles in a 10-hour daytime shift and 1.2 to 3.5 miles a day when they're not working.

At DeKalb Medical Center, nurses and other employees can participate in wellness programs, such as Weight Watchers, staff boot camps, and smoking cessation, said Beth Jansa, public relations manager.

In recent years, Emory University and Emory Healthcare have “made inroads in many health-related employee behaviors, including physical activity, nutrition, and stress management, Staufacker said.

Emory also just launched a new sleep education program – Sleep Better! Be Better! – for employees, he added.


10 tips for being healthy into old age

1. Stay physically active

You probably feel like you’ve gotten plenty of exercise through the years, particularly if you’ve been a bedside nurse. And, there’s probably plenty of truth in that. But you’ve got to stay active. Regular exercise is one of the keys to mental and physical well-being. It can keep you fit enough to live independently and care for your own needs. It also can delay or relieve chronic conditions, such as heart disease, depression, diabetes and arthritis.

2. Eat healthy

A nurse’s life is hectic, and you wouldn’t be alone if you’ve grabbed crackers from the vending machine instead of taking time out for a balanced meal. But as you age, eating healthy needs to be a priority. You need a diet rich in fruits, vegetables and whole grains. Steer clear of foods that are sweet, salty and highly processed. You can still have ice cream, cake and candy sometimes but recognize that they are called treats for a reason.

3. Stay mentally active

Most people consider a healthy mind to be as important as a healthy body. That’s why you need to feed the brain what it needs, and that’s largely stimulation. As you age, make sure you have interests outside of work, such as reading, painting or even karaoke. Look for opportunities to be with other people, whether it is for socializing or volunteering. Some cognitive decline is a normal part of aging. But studies have shown that being engaged can help.

4. Cut some zzzzs.

You always said you’d catch up on your sleep when you were old – so do it. You may have spent decades with a brutal work schedule that kept you from getting plenty of sleep. Now is the time to allow yourself seven to nine hours a night, if you can. Here’s two reasons: humans can go longer without food than they can without sleep; and older people need just as much sleep as younger adults

5. Avoid social isolation

Make seeing family and friends a regular part of your daily schedule to avoid social isolation. Nearly 30 percent of adults live alone and living alone is the biggest risk factor in loneliness. Cultivate your relationships. This may require some effort, but there should be a large payoff on several fronts.

6. Don’t stress out

You can’t afford to have stress be a regular part of your life. Long-term stress can damage brain cells and lead to depression. Memory loss and fatigue also may be caused by stress.

7. Sin less

Or as Mom used to say: “All things in moderation.” A drink won’t hurt you, but 10 could. A fine meal of tasty, rich and high-calorie food won’t hurt occasionally, but it could be deadly if dished up nightly. Cigarettes fall in this category, too, although most people can’t just have one.

8. Take charge of your health

The more patients participate in their medical care, the more satisfied they tend to be with the care they receive. Speak up. Ask questions. Keep it in perspective. The health care system plays a role in your health. But your actions, environment, genes and social factors have a big – if not bigger – role. When you go to the doctor, be armed with questions. Don’t leave without satisfactory answers.

9. Avoid falls

As a nurse, you realize the ramifications of a fall in an older person. That’s why it’s important for you to follow a few prevention strategies, including making sure one medicine or multiple medicines don’t make you more susceptible. You’ll also want to keep moving, which can reduce your risk of falls by improving strength, balance, flexibility and coordination. Additionally, wear sensible shoes, remove home hazards, light up your living spaces and use assistive devices as needed.

10. Stay positive

Don’t be among the group who looks at aging as a sign of helplessness. Think of this as a new chapter in your life, an opportunity to continue to learn and grow, and a time when you can work, play and relax on your timetable. You may find that you have a better social life than many of your friends, possibly in large part due to your positive attitude.