As a doctor, your schedule is quite busy. Being so busy, you may be tempted to skip a meal or two. A quick bite of a candy bar or a sip of juice may seem good enough to keep you going, yet if you want to stave off ailments during the wintertime, please remember to eat meals that have a lot of nutrients. Meals that are well balanced with the right amount of carbohydrates for energy, vitamins to boost your immune system, and protein for muscle growth and maintenance.

A friendly reminder that the colder it gets, the more your immune system will be tested. Please try to get at least three meals a day and fit your calorie count according to the amount of work you will be doing. Let's say you are working 12-hour days in a hospital. You'll be doing rounds around the hospital, meeting with patients, and squeezing in some administrative work as well. Walking and working with patients take a great deal of calories.

It is best to have a small (but healthy) snack, like a granola bar or trail mix at the ready. Candy bars may seem easier to eat, but the amount of sugar in candy bars could spike your sugar levels to unhealthy levels. Aside from meals, it is important that you hydrate regularly. Have a bottle of water at hand at all times.

Depending on where you live, the temperatures in Canada can get very cold. In areas like Manitoba or Alberta, the temperatures could get as low as –30 degrees. It is a good idea to bundle up. This is especially true for the later parts of the winter where temperatures are at their lowest and snow is at its heaviest.

While you may be working at the clinic or hospital where the temperature is comfortable, please take your commute to work into account. It is recommended that you wear your winter gear every time you go out of the house.

No matter how much you care about your patients, it is important that you leave some self-care for yourself. Please remember, if you burn yourself out, this can affect your well-being as a whole.

After finishing a shift, take the time to de-stress. Please go home, get some rest, and take part in activities that you love. This could be a sport, a hobby, or a pastime. What's important is that the activity allows you to relax and brings you joy.

Taking care of people as a doctor is a noble occupation. It is also a job that takes a lot of time, dedication, and concentration. When faced with a busy or stressful day at work and in life, please remember that you are not alone, and that there are people who are willing to listen and help.

According to a 2021 National Physician Health survey, more than 1 in 2 physicians and medical residents report high levels of burnout, and that there are higher percentage amongst general practice/family medicine (around 57%) than for doctors in other administration positions (40%).
There are many programs in the Canadian Medical Association (CMA) that provide emotional support for doctors who are suffering from burnout and emotional distress.

• Get some exercise in

Aside from your nutrition, exercise is key when it comes to staying healthy during the wintertime. During the colder months, there will be times when you won't be able to go out and get some sunlight. The lack of vitamin D in your system will not only lower your immune system but also lower your mood.

Don't fret though. By exercising, you will be able to prevent the lack of vitamin D. We all need serotonin to keep our mood up. There are many ways to exercise during the wintertime. While you can't really jog during the heavy winter months, you can still try winter activities such as skiing, snowboarding, and winter hiking. You could also try low-impact activities such as hot yoga or Pilates. These activities may be labeled as low impact; however, you'll be sweating in no time.

You may also join a gym near your house. Overall, it does not really matter what activity you try out. What's important is that you exert yourself and get your serotonin levels going.

Wintertime in Canada is one of the most magical times ever. However, if you want to enjoy it to the fullest, please take your overall wellness seriously. Our friendly recruitment team at Physicians for You are always happy to help if you are interested in physician opportunities in Canada.