As a caregiver, do you ever feel that at the end of the day you have nothing left for yourself or other members of your family? We hear it all the time, “I just don’t have any energy left.” The life of a caregiver can be more energy draining than the life of the person needing care. Caregiving, although rewarding, can be relentless, under appreciated, and physically and emotionally demanding. Caregiver burnout is common.
Many times we see caregivers’ health decline. Caregivers are known to ignore their own health, stop disease prevention activities; they gain weight, stop exercising, and lose their enthusiasm for life. Lunch might be a quick candy bar or take out burgers typically inhaled between doctor’s visits or tending to hygiene needs.
What’s the solution?
To keep up with the demands of caregiving, you need to fuel your body with energy it needs to keep you going. How? One way is through food.
Every cell in your body needs food for energy. The better the food source, the better the long term energy production. Not all food is created the same. Some foods are better at promoting energy while others take it away.
As a caregiver, you need to maximize your energy potential! To do that, here are a few tips by Michael Pollan (my favorite food journalist).
Eat food. This means eat real food. Not over processed, empty calorie laden food. How do you know it’s real food? When you see it, can you tell where it came from? Does it look like food? For example, when you see an apple, you can tell where it came from and how it was grown. It’s in its natural state. What about a Pop-Tart? Can you tell where it came from and how it was grown? Not any Pop-Tart I’ve ever seen. Therefore, it’s not real food.
Eat food. This means eat real food. Not over processed, empty calorie laden food. How do you know it’s real food? When you see it, can you tell where it came from? Does it look like food? For example, when you see an apple, you can tell where it came from and how it was grown. It’s in its natural state. What about a Pop-Tart? Can you tell where it came from and how it was grown? Not any Pop-Tart I’ve ever seen. Therefore, it’s not real food.
Bottom line: Real foods give your body more energy. Over processed foods, take energy away.
Not a lot. It’s portions, portions, and portions. We don’t really need that much food to feed our body cells. Really. We don’t. But yet we eat whatever is in front of us and usually at rapid speeds. Caregivers typically inhale food just to get it in. This mindless eating leads to overeating and can drain your energy. Start paying attention to how much you are eating – then cut back. Be mindful while you eat. Try leaving some food on your plate or asking the server to box ½ of your meal at a restaurant. These strategies can really help you to cut down on your portions.
Not a lot. It’s portions, portions, and portions. We don’t really need that much food to feed our body cells. Really. We don’t. But yet we eat whatever is in front of us and usually at rapid speeds. Caregivers typically inhale food just to get it in. This mindless eating leads to overeating and can drain your energy. Start paying attention to how much you are eating – then cut back. Be mindful while you eat. Try leaving some food on your plate or asking the server to box ½ of your meal at a restaurant. These strategies can really help you to cut down on your portions.
Bottom line: Slowing down, enjoying your food and eating less of it can really help to restore your energy levels.
Mostly plants. You don’t have to give up meat to be healthy. Meat, or should I say, protein is an important energy builder. However, if you are a carnivore, can you at least cut back and try some vegetarian protein alternatives? Although carbohydrates are considered plants, eating too much of them (especially the processed types) can be energy depleting. To maintain your energy, it’s important to find a balance of healthy proteins (mostly from plants), the good carbohydrates, and unsaturated fats.
Mostly plants. You don’t have to give up meat to be healthy. Meat, or should I say, protein is an important energy builder. However, if you are a carnivore, can you at least cut back and try some vegetarian protein alternatives? Although carbohydrates are considered plants, eating too much of them (especially the processed types) can be energy depleting. To maintain your energy, it’s important to find a balance of healthy proteins (mostly from plants), the good carbohydrates, and unsaturated fats.
Bottom line: Increase your servings of fruits and vegetables while cutting back on your meats. Over time, you will feel your energy returning.
I hope these tips help. You need to take care of yourself so that you can take care of others!
Thanks and take care
R. Thompson, MSN, RN
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