by Jennifer Antkowiak, Caregiver Coach & Advocate, Founder/CEO jennifer Cares
There’s so much hope in a new year! It’s filled with opportunity to make changes that will make us happier, and healthier. For caregivers, thinking of making a change—even for the better—feels overwhelming. We are already so strained with our daily responsibilities…it’s all we can do to just keep going.
I don’t believe life is supposed to be a struggle. I do believe that each of us has the power to deal with even the heavy challenges that come out way in a positive, productive way.
Here are some things we can focus on immediately to see big improvements in our health and wellbeing:
Get More Sleep: Just do it! Chances are you are mentally and physically exhausted. Stop sleep walking through life…it’s too precious! Although you can’t “make up” for lost sleep, your body will respond positively, and quickly, to increased sleep. Studies show most adults need 7-9 hours of sleep each night. The laundry will wait. E-mails will wait. Focus on creating a bedtime routine that allows you to slowly “shut down” every evening. Create a restful bedroom. Keep it dark. Use a lavender essential oil spray on curtains, pillow cases, and sheets to promote soothing feelings of comfort. Write down any worries or thoughts—psychologists say the simple act of getting those things out of the brain gives back a sense of control, and can help to calm you down so that you can get the rest that your body and brain crave.
Get More Exercise: Move more! It’s that simple. I know that you may feel you don’t have enough energy to exercise, but think for a moment---it may be that you don’t have enough energy because you don’t exercise! When you get that body moving, you increase blood flow and oxygen to every cell in your body and brain. The brain releases endorphins—feel good chemicals—that make you feel better fast. It’s powerful stuff. Ease into working out, especially if you haven’t done anything in a while. Try a little walk…either outside, or I love Leslie Sansone’s Walk at Home DVD programs. Just pop in a DVD whenever you want, follow along, and get a great workout. I also love Zumba fitness. I’m a licensed instructor of this popular Latin dance-based program, and teach classes that help have people smiling, sweating, and losing weight! Studies show that we need 30 minutes of physical activity most days of the week for general good health. That 30 minutes doesn’t have to be in one chunk though. Three little ten minute sessions work just as well. And, keep in mind exercise doesn’t have to be formal…dance with the kids, go bowling, do some house work—it’s all about simply getting up, and moving!
Get Enough Good Food: Caregivers are notorious for making sure everyone around them eats well, but skipping meals, or over-eating, when it comes to their own nutrition. Take a little time to plan out your meals for the week---or for at least a few days at a time. Do not skip breakfast! It’s important fuel that gets you ready for the demands of the day. Like with exercise, breakfast doesn’t have to be a big production. Peanut butter on a banana, Half a big bagel with cream cheese or toasted with a slice of cheese, or whole grain cereal and fruit will do just fine. Aim to breakfast, lunch, and dinner, with healthy snacks in between. That means you’re eating about every 3-4 hours, which is absolutely perfect for keeping a steady flow of much-needed energy so that you can accomplish what you need and want to in your busy day. We have great, easy, healthy recipes at jenniferCares.com.
Get Some Help: I present a lot of talks and workshops to caregivers each month---and nearly every time one of them comes up to me after, tearfully tells me it’s too hard to do it all themselves, and asks me where they can find help and support. Every caregiving situation is different. If you work outside of the home, if you have a long-distance caregiving situation, or if you have a family of your own to take care of, you know it gets extremely difficult to find the time you need to be the caregiver you want to be to your loved one. I list several support resources at jenniferCares.com, and I recently came across another new service. I’m happy to be working with Uppta (Uniting Patients and Providers Through Advocacy) to let people know about the services they provide. They are a professional team of patient advocates---critical to caregiving, a patient advocate is “on the inside”. He or she gathers information about, keeps up with changes in, and works to understand the needs of the person who needs care. The information the patient advocate gathers and keeps is critical to families---many times, it’s used to make important medical decisions! A patient advocate also navigates through the medical maze, asking the right questions, to get important answers regarding diagnosis, condition, treatment and care. Family caregivers are often not trained in these matters, so it makes sense to add someone who is, to the team! With Uppta, you can create a customized plan that will give you the advocate services you need for your situation. You have to pay for those specific services, because Uppta reps are independent advocates who work for you---not for hospitals or insurance companies. Getting this kind of help can give primary family caregivers added peace of mind, and a back-up plan that takes a big chunk of worry and stress out of their lives.
Make 2012 YOUR year! Yes, as a caregiver you’re wired to put the needs of others before your own. Realize that making changes like these is not selfish. Making your own care a priority allows you to be strong enough to care for those you love in a smart, strong way. All the best to you and yours in this new year!
j.
Jennifer Antkowiak is a caregiver coach/advocate, author, speaker, TV News Anchor, Zumba fitness instructor, mom of five, and entrepreneur. Her personal caregiving experiences fuel her passionate mission to help caregivers keep themselves and those they love happy and healthy. Visit Jennifer’s web sites: http:/jenniferCares.com, http://CaregiverAtWork.com, and http://ZUMBAjen.com
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