Get Up From That Desk! Wellness for Nurse Writers

brain-boosting foods ergonomic workstation ergonomics healthy eating tips for writers mindfulness for writers pomodoro technique purposeful movement for writers repetitive motion injuries standing desk steelcase gesture chair wellness wellness for writers

In the fast-paced world of freelance writing, especially for nurse writers, it’s easy to get caught up in the grind and neglect our well-being. We spend hours at our desks crafting compelling content, often forgetting the toll this sedentary lifestyle can take on our health. That’s a mistake. You can’t serve clients well if you don’t take care of yourself first!

This comprehensive guide will provide you with essential health tips for freelance writers, focusing on healthy eating, purposeful movement, and strategies to maintain your overall well-being. Let's dive into the world of freelance writer wellness and ensure that we are not just productive, but also healthy and thriving.

Healthy Eating Tips for Writers

Brain-Boosting Foods

As a writer, your brain is your most important tool. Keep it functioning at peak performance by fueling it with the right nutrients. Research shows that certain foods can significantly enhance cognitive function, memory, and concentration. Here are some brain-boosting foods to include in your diet:

Blueberries: Rich in antioxidants, blueberries can protect the brain from oxidative stress and may reduce the effects of age-related conditions such as Alzheimer's disease.
Fatty Fish: Salmon, trout, and sardines are high in omega-3 fatty acids, which are essential for brain health. Omega-3s can improve memory and mood, and even protect against cognitive decline.
Nuts and Seeds: Walnuts, flaxseeds, and chia seeds are excellent sources of antioxidants and healthy fats, which support brain function and overall health.
Dark Chocolate: Contains flavonoids, caffeine, and antioxidants, which can enhance memory and concentration while boosting mood.
Leafy Greens: Spinach, kale, and broccoli are packed with nutrients like vitamin K, lutein, and beta-carotene, which are believed to support brain health and slow cognitive decline.
Snack Smart
Maintaining energy levels throughout the day is vital for freelance writers. Snacking smartly can prevent energy slumps and keep you focused. Here are some healthy snack ideas:
Greek Yogurt with Berries: This combination provides protein, probiotics, and antioxidants.
Apple Slices with Almond Butter: A balanced snack that includes healthy fats, protein, and fiber.
Hummus with Carrot Sticks: Rich in protein and fiber, this snack is both satisfying and nutritious.
Mixed Nuts: A handful of nuts can provide a quick energy boost and are rich in healthy fats and protein.
Oatmeal: A small bowl of oatmeal can stabilize blood sugar levels and provide long-lasting energy.

Purposeful Movement

Evidence-Based Guidelines for Movement

Sitting for prolonged periods can lead to numerous health issues, including back pain, obesity, and even cardiovascular disease. According to the American Heart Association, adults should aim for at least 150 minutes of moderate-intensity aerobic activity per week, or 75 minutes of vigorous activity, along with muscle-strengthening activities on two or more days per week.

To counteract the effects of sitting, the Mayo Clinic recommends incorporating movement every 30 minutes. This can be as simple as standing up, stretching, or taking a short walk. Here are some practical tips to ensure you’re moving enough throughout your day:

Set a Timer: Use a timer or an app to remind you to stand up and move every 30 minutes. (We love this adorable tomato-shaped timer for performing the Pomodoro Technique!)
Desk Exercises: Incorporate simple exercises such as leg lifts, seated marches, and desk push-ups.
Walking Meetings: If possible, take phone calls or meetings while walking.
Stretching Routines: Implement a stretching routine to release muscle tension and improve flexibility.

Incorporating Purposeful Movement

In addition to these general tips, consider incorporating specific types of movement that can enhance your overall well-being and counteract the sedentary nature of freelance writing:

Yoga: This practice improves flexibility, strength, and mental clarity. There are plenty of online classes specifically designed for desk workers.
Pilates: Focuses on core strength, which can help alleviate back pain associated with prolonged sitting.
Dance breaks: Seriously! Put on your favorite high-tempo tune or dial up a YouTube dance video, stand up from your desk, and boogie for five minutes.

Avoiding Repetitive Motion Injuries

Understanding Repetitive Motion Injuries

Repetitive motion injuries (RMIs), such as carpal tunnel syndrome and tendonitis, are common among writers due to continuous typing and mouse use. These injuries can cause pain, swelling, and even long-term damage if not addressed.

Strategies to Prevent RMIs

Ergonomic Workstation: Ensure your workstation is set up ergonomically. Your chair should support your lower back, and your monitor should be at eye level to prevent neck strain.
Proper Typing Technique: Keep your wrists straight while typing and use a light touch on the keyboard.
Regular Breaks: Take frequent breaks to rest your hands and wrists. Perform hand and wrist stretches to maintain flexibility.
Keyboard and Mouse Alternatives: Consider using voice-to-text software to reduce the strain on your hands.

Ergonomic Equipment Recommendations

Investing in ergonomic equipment can make a significant difference in your comfort and productivity. Here are some recommendations:

Ergonomic Chair: Look for a chair that provides good lumbar support and is adjustable in height and angle. (Here’s the chair our founder, Elizabeth Hanes BSN RN, uses and highly recommends: the Steelcase Gesture!)
Standing Desks: Alternating between sitting and standing while working can reduce the risks associated with extended sitting. RN2writer recommends the VariDesk.
Keyboard and Mouse: Ergonomic keyboards and mice are designed to reduce strain on your hands and wrists, or an adjustable keyboard tray to keep the keyboard at the right height for you.
Footrest: A footrest can improve your posture and reduce strain on your legs and lower back.

Wellness for Nurse Writers

As nurse writers, we bring a unique perspective to our work, but it also means we often juggle demanding schedules and high-stress environments. Here are some wellness strategies specifically tailored for nurse writers:

Mindfulness and Stress Management

Mindfulness Meditation: Regular meditation can reduce stress, improve focus, and enhance overall well-being.
Deep Breathing Exercises: Practice deep breathing exercises to calm your mind and reduce stress.
Journaling: Writing about your experiences and feelings can be a therapeutic way to manage stress. Also, for health writers, journaling can provide a way to identify potential articles to query!

Maintaining Work-Life Balance

Set Boundaries: Establish clear boundaries between work and personal time. Avoid checking emails or working during your designated off-hours. Remember: You are not 7-Eleven. Your writing business is not open 24 hours a day, seven days a week. Or, at least, it shouldn’t be!
Prioritize Self-Care: Make time for activities that you enjoy and that help you relax, such as reading, gardening, or spending time with loved ones. Sound easier said than done? Try this: Schedule 20-30 minutes of your “office time” for self-care. Close your home office door and read a book or listen to music for half an hour before you plunge back into frenetic everyday life.
Stay Connected: Maintain a support network of friends, family, and colleagues to share your experiences and seek advice. Set a goal to post once a day in the RN2writer Success Society private community. Share your professional wins and challenges, yes, but also post about your personal life. And be sure to respond to someone else’s post while you’re in there, too!

Be a Better Writer by Prioritizing Your Wellness

Freelance writing, especially for nurse writers, can be a fulfilling and rewarding career. However, it's crucial to prioritize our health and well-being to maintain productivity and enjoy a long, successful career. By incorporating healthy eating habits, purposeful movement, and strategies to prevent repetitive motion injuries, we can create a balanced and sustainable work environment. Remember, freelance writer wellness is not just a luxury but a necessity. So, get up from that desk, take care of yourself, and watch your creativity and productivity soar.

By following these health tips for freelance writers and making small, consistent changes, you can significantly improve your well-being and enjoy a more balanced, fulfilling work life. Here's to your health and success as a writer!