Empowering Women in Healthcare: A Holistic Approach to Health and Wellness for Healthcare Workers



Posted 23/01/2026





Healthcare workers, especially women, face unique challenges in both their professional and personal lives. From long shifts to high-stress environments, the demands of the job can take a toll on physical, mental, and emotional health. But just as we provide care for others, it’s essential for us to prioritise our own well-being. As women in healthcare, we often put others first, but it’s time we reclaim the importance of self-care. Here’s a guide to maintaining your health and wellness while navigating the challenges of healthcare work.


Women make up the majority of healthcare workers in the UK. According to NHS Digital, approximately 77% of the NHS workforce is female, with women representing key roles in nursing, midwifery, allied health professions, and administrative positions. Despite this, healthcare workers face significant barriers, including burnout, stress, and an increased risk of mental health issues due to the demanding nature of the work. As caregivers, we often prioritise the needs of our patients over our own, but we cannot pour from an empty cup. Self-care isn’t just a luxury, it’s a necessity.


Neglecting our own health and wellness can lead to:


Burnout

The emotional and physical exhaustion from prolonged stress can lead to burnout. The World Health Organisation identifies burnout as a "syndrome resulting from chronic workplace stress that has not been successfully managed."


Mental Health Struggles

Healthcare workers are at an increased risk for anxiety, depression, and PTSD. The pressure of working in high-stress environments can cause mental health issues to exacerbate.


Physical Health Issues

Prolonged stress, poor nutrition, irregular sleep, and physical strain can lead to chronic conditions such as heart disease, diabetes, and musculoskeletal problems.


Prioritising self-care and wellness practices can help you prevent these issues and create a sustainable career in healthcare. As healthcare professionals, we’re often so focused on looking after others that we forget to care for ourselves.


Routine health screenings and check-ups are an essential part of self-care, helping to catch potential health issues early before they become serious problems. Regular screenings are especially important for women, as certain conditions; such as breast cancer, cervical cancer, and osteoporosis, are more prevalent in women.



Screening for early detection



Cervical Smear Tests (Pap Smear)

In the UK, women aged 25-64 are invited for a cervical screening every three years (for those aged 25-49) or every five years (for those aged 50-64). This simple test checks for abnormal cells in the cervix that could develop into cervical cancer if left untreated. It’s a vital part of maintaining reproductive health.


Breast Cancer Screening

All women aged 50 to 70 in the UK are invited for a mammogram every three years as part of the NHS Breast Screening Programme. Regular screening is crucial for the early detection of breast cancer, increasing the chances of successful treatment and recovery. Women over 70 can still request a screening every three years.


Blood Pressure Checks

High blood pressure can lead to serious health conditions, including heart disease and stroke. Healthcare workers, due to high-stress environments, are at a higher risk for hypertension. Regular checks, during routine visits to your GP or as part of a workplace health initiative, are essential for detecting high blood pressure early.


Cholesterol Screening

High cholesterol is another condition that can silently impact your health, contributing to heart disease. If you’re at risk, either due to family history or lifestyle, discuss regular cholesterol testing with your GP.


Diabetes Checks

Women in healthcare may be at increased risk for Type 2 diabetes due to the stress and irregular hours that come with the job. A blood test can check for high blood sugar levels. Early detection of prediabetes can help you make lifestyle changes that prevent full-blown diabetes.


Osteoporosis Risk

As women age, they are at higher risk for osteoporosis, a condition where bones become weak and brittle. Postmenopausal women are especially vulnerable. If you are over 50,or have risk factors like a family history of osteoporosis, a bone density test can help identify potential issues early.


Flu Vaccinations

Regular flu jabs are offered to healthcare workers to protect both themselves and their vulnerable patients from influenza outbreaks.


Mental Health Support

PCS offers mental health support to all staff, PCS recognise that healthcare workers are at a higher risk for stress, burnout, and conditions like depression and anxiety. Accessing support for mental health and talking about how you are feeling can help prevent more severe issues down the line.



Tips for Maintaining Health and Wellness as a Healthcare Worker



1. Nourish your body



Healthcare workers often struggle with maintaining healthy eating habits due to the hectic nature of their schedules. However, fuelling your body with proper nutrition is essential for maintaining energy levels and focus.



Meal prep



Prepare balanced meals in advance so you don’t have to rely on processed or unhealthy snacks during shifts.



Hydrate



Dehydration can impact cognitive function and energy levels. Carry a water bottle with you and set reminders to drink water.



Healthy snacks



Keep protein-rich snacks, fruits, and vegetables within reach to avoid energy crashes and mindless snacking on unhealthy options.



2. Prioritise sleep



Shift work, long hours, and unpredictable schedules can wreak havoc on sleep patterns. Yet, sleep is a cornerstone of physical and mental health.



Create a sleep routine



Aim for 7-9 hours of quality sleep a night. Develop a wind-down routine before bed to signal to your body that it's time to rest.



Optimise your sleep environment



Make your bedroom a sleep-friendly environment by reducing light exposure, using blackout curtains, and eliminating noise with earplugs or white noise machines.



3. Mange stress with mindfulness



The demands of healthcare work can be overwhelming, and stress management is crucial to avoid burnout. Mindfulness practices can help calm the mind, reduce anxiety, and improve focus.


Take a few minutes throughout the day to practice deep breathing. Inhale for 4 counts, hold for 4 counts, and exhale for 4 counts to activate your parasympathetic nervous system and relax. Meditation: Even just 5 minutes of mindfulness meditation can help clear your mind and reduce stress. Journaling: Writing about your day or your feelings can help you process emotions and decompress after a busy shift.



4. Exercise for physical and mental health



Physical activity is crucial for counteracting the effects of stress and sedentary work. Regular exercise improves cardiovascular health, boosts mood, and enhances overall energy levels.




Take walks



If you’re short on time, even short walks during breaks can help clear your head and get your body moving.



Stretching and strength



Incorporate stretching into your routine to prevent musculoskeletal issues. Strength training can also help combat fatigue and improve overall fitness.



Yoga or pilates



Both practices are great for promoting flexibility, strength, and relaxation. Many healthcare workers enjoy the mental benefits of yoga after a tough shift.



Remember: You can’t pour from an empty cup. Take care of yourself so you can continue to care for those who depend on you.



As women in healthcare, we’re often at the front lines of care, tirelessly giving to others. However, our own health and well-being should never be an afterthought. By prioritising self-care, maintaining regular health screenings, managing stress, and seeking support, we can not only enhance our own health but also improve the quality of care we provide to others.


If you would like to talk to your counsellor at PCS, she has a drop in service which runs on a Tuesday evening 5pm-8pm and you can contact her on jaime@personal-careservices.co.uk or 07399 809671. The service is completely confidential.



Virtual Drop-in Clinic





If you are feeling a little down, worried about the current pandemic, or just looking to let off some steam; our counsellor is now providing virtual drop-in sessions every Tuesday.


Issues or concerns discussed with Jaime do not need to be work related; but could include home life, relationship, or health concerns.


We want you to be assured that the counsellor here at PCS is there to listen to you in a confidential, safe and secure space.


This service is completely confidential and free to all our Staff.



PCS (Personal Care Services) Ltd



West Lancashire Investment Centre, Maple View, White Moss Business Park, Skelmersdale, Lancashire, WN8 9TG.

Tel: 01695 553930 | Email: enquiries@personal-careservices.co.uk

CQC Registration No.: 1-102477663




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