Healthy Habits, Happy Pharmacists: A Guide to Well-Being

Healthy Habits for a Dynamic Workday!

Our workplace can be fast-paced and high-pressure, often involving long hours and a heavy workload. This environment and the responsibility of managing patient health can lead to significant stress.

Pharmacists can create a more balanced and productive work environment by adopting healthy habits and stress management techniques.

These are my tips on some simple habits to follow !

Sitting is the New Smoking!

It's time to be active while working. Avoid sitting or standing for long periods. If your job involves sitting most of the time, make sure to take breaks to stand and walk around. If you spend a lot of time standing, take the opportunity to walk around as well. Schedule short breaks every hour to stretch, walk, or step away from your tasks to refresh your mind.

Eye-ronic!

For those working long hours in front of a screen, follow the 20-20-20 rule to reduce eye fatigue: every 20 minutes of screen time, look at something at least 20 feet away for at least 20 seconds.

Protect Yourself from Text Neck!

"Text neck syndrome" (or "tech neck") occurs when your neck muscles strain to hold your head up while looking down at your phone. This position can lead to tired and sore muscles, and potentially cause spinal problems over time, such as pinched nerves and spinal deterioration.

Prevention Tips:

• Hold your mobile device at eye level.
• Tuck your chin slightly and roll your shoulder blades back.
• Take breaks from your mobile device every 15 minutes.
• Set reminders to shift positions.

Stretching Every 45 Minutes to 1 Hour

Regular stretching can help reduce the risk of musculoskeletal injuries by alleviating fatigue, improving muscle balance and posture, and enhancing muscle coordination.

Hydration Breaks

Drink water based on your body weight; there's no one-size-fits-all approach like "3 liters or a gallon." For me, drinking 250 ml of water every 2 hours keeps me hydrated during work hours without excessive trips to the restroom.

You Are What You Eat!

Prioritize healthy homemade meals over takeout. For a balanced approach, you can follow the 80/20 rule: 80% healthy foods and 20% of your favorite treats (which may or may not be healthy). Eating at the right times is also important—aim for three meals a day that are rich in protein, moderate in carbs, low in fat, and high in fiber.

Mindful Breathing

Practice deep breathing exercises during busy moments to reduce stress and enhance focus.

These practices not only will enhance your ability to provide optimal patient care but also foster a healthier work environment. Embracing self-care strategies empowers pharmacists to thrive in their roles, benefiting both themselves and the communities they serve.

Happy Reading

See you soon!

Love, Fathima