How To Stay Healthy During Residency

📖 In this edition we’re going over -

How to Stay Healthy During Residency: 5 Simple Tips for a Busy Schedule

Residency is one of the most demanding times in a doctor's career. Long shifts, irregular hours, and the constant pressure to learn can take a toll on your physical and mental health. However, prioritizing your well-being is crucial—not only for your health but also for your performance as a medical professional. We are going to share practical and easy-to-implement tips for staying healthy during residency, even with a packed schedule based on what residents who have been through it recommend. 

Tip One: Bring Your Lunch and Prioritize Nutrition

During residency, hospital cafeterias and vending machines may not offer the healthiest options. Bringing your lunch allows you to maintain control over what you eat and ensures you're fueling your body with proper nutrients. A well-balanced diet is essential to sustain energy levels, focus, and overall health. Fast food or vending machine snacks often lack nutritional value and can lead to burnout.

• Actionable tips:

  • Meal prep on weekends or during downtime, so you have easy grab-and-go options.

  • Incorporate high-protein foods, whole grains, and vegetables for a balanced meal.

  • Avoid sugar-heavy snacks and focus on nutrient-dense choices like nuts, fruits, and yogurt.

Tip Two: Avoid the Vending Machine - Smart Snacking Choices

The quick convenience of vending machines can be tempting, but most options are loaded with sugar, salt, and unhealthy fats. Instead, keep healthy snacks handy. Regularly consuming junk food can lead to energy crashes, weight gain, and even impact your mental clarity during long shifts. If your hospital allows, consider requesting healthier options in the vending machines!

• Actionable tips:

  • Keep a stash of healthy snacks like granola bars, mixed nuts, dried fruits, or protein bars in your locker or bag.

  • Stay hydrated! Sometimes hunger is confused with thirst, so make sure you’re drinking enough water throughout the day.

Tip Three: Take the Stairs to Help Build Activity into Your Day

Finding time for a full workout can be difficult during long shifts, but you can still stay active by making small changes to your routine—like taking the stairs. Physical activity, even in small increments, boosts your cardiovascular health, releases endorphins, and helps manage stress.

• Actionable tips:

  • Set a personal rule: If it's under five floors, take the stairs instead of the elevator.

  • Use breaks to stretch or take a quick walk around the hospital.

  • Invest in a fitness tracker to monitor your daily steps and set activity goals.

Tip Four: Set Aside At Least 30 Minutes for Exercise Each Day

Even with a hectic schedule, exercise is crucial for maintaining physical and mental health. Aim to carve out at least 30 minutes of your day for some form of physical activity. Regular exercise helps to reduce stress, improve mood, and keep you physically fit, which is essential for handling the demands of residency.

• Actionable tips:

  • Break it up: If 30 minutes straight feels impossible, split it into 10-minute increments throughout the day.

  • Choose efficient workouts, like HIIT (High-Intensity Interval Training), that you can do quickly and without equipment.

  • Make exercise social—invite fellow residents for a quick jog or yoga session.

Tip Five: Sleep as Much as You Can

Sleep deprivation is a common challenge for residents, but prioritizing sleep when possible is crucial for your health and cognitive function. Sleep helps your body recover, keeps your immune system strong, and improves mental clarity—key factors when working in a high-pressure environment.

• Actionable tips:

  • Nap strategically: If you have downtime, take a short power nap (15-30 minutes) to recharge.

  • Create a sleep-friendly environment: Use earplugs, blackout curtains, and calming music or white noise to maximize sleep quality during irregular hours.

  • Avoid caffeine and screen time right before bed to improve the quality of your rest.

Staying healthy during residency requires intention and planning, but it’s possible to maintain your well-being with small, consistent habits. From bringing your own nutritious meals to taking the stairs and prioritizing sleep, these strategies will help you stay energized and focused throughout your demanding schedule. Remember, taking care of yourself is essential for providing the best care to your patients. Do you have any other tips for staying healthy during residency? Share your advice or experiences in the comments below!