Spring Cleaning for a Healthier You!

by Jennifer Antkowiak, Caregiver Coach & Advocate, Founder/CEO jennifer Cares

Spring is such a beautiful time of year---especially for caregivers.  The season represents renewal, re-growth, a reawakening.  The final gray days of winter have many of us longing for sunshine, green grass, and bright flowers.  When those rays of sun do come streaming through our windows, we smile, for a few minutes…until we see the dust glistening in the light…and we get the itch to clear things out and clean things up!

That’s a good thing, because spring cleaning is good for the brain! As we think of tidying up our homes, we should also be thinking of eliminating some of our burdens…the stress, worry, fear, guilt, regret, and anger that can come with being a caregiver. 

Think of how nice it is to look around a room in your home after it’s been cleaned and freshened.  Your body and brain will feel the same way when you focus on letting the negativity go, and replacing it with the hope and light that comes with spring.

Just like cleaning those windows, clearing your mind allows a path to let the sunshine in! Let the promise of brighter days be inspiration and motivation for you to re-evaluate your role as a caregiver, and re-commit to making your own care a priority. 

Take this time to regain control of the things you are able to manage.  Try not to spend time worrying about the things outside of that realm. Being a caregiver takes an enormous amount of energy! You don’t need to waste a drop on anything like that.

Maybe as part of your personal spring cleaning, you need to discover a way to find more time to reconnect with yourself, and spend some time doing the things you used to like to do (if you even remember what any of those things are).  Uppta (http://www.Uppta.com) is a great way to buddy up with someone who can help you streamline your caregiving role, fast.  It’s an organization of professionals that help carry some of your load, by being your advocate---helping you to navigate through the health care system itself, find helpful resources, consult for advice on important medical decisions, and more.  Uppta allows you to completely customize the kind, and amount of support you need.  Visit their website to find out more.

And while we’re talking about helpful web sites for caregivers, how long has it been since you’ve checked out sites for specific diseases/issues?  For example, the American Heart Association, the American Cancer Society, the American Diabetes Association, the American Alzheimer’s Association, and more all have amazing web sites, filled with helpful content, including sections geared specifically for family caregivers.  Spending some time there is empowering.   You’ve heard the phrase, “knowledge is power,” ---that’s especially true when it comes to being a caregiver! Knowing exactly what you’re dealing with and how to deal with it goes a very long way to chasing away fears, and building strength. 

Here are some other things you should be thinking about, which show that spring cleaning is good for your health!:

Spring Cleaning Burns Calories!:  De-cluttering can burn anywhere from 100-500 calories an hour! That activity also gets the blood flowing, and triggers the brain to release endorphins (feel good chemicals). 

Spring Cleaning Makes You Happy!:  Studies show that a dirty house contributes to depression.  Studies also show that caregivers are twice as likely to suffer from depression, so take advantage of an opportunity to create healthy, positive surroundings that will boost your mood.  After cleaning, treat yourself to a bouquet of flowers, or a new picture frame to display a favorite photo. Those new focal points will make you smile!

Spring Cleaning Calms You Down!:  Clutter is stressful! Clearing your space creates a more relaxing environment.  Don’t be surprised if you sleep better in a clean room.  Add some lavender essential oil spray to intensify the feeling. 

And finally, here are some nuts and bolts tips for taking advantage of spring cleaning, from a caregiver’s perspective:

Get into the medicine cabinet: Is anything expired? Are they stored in a cool dry place in their own containers? Do you have any questions about any of the medications?

Check the batteries:  Replace batteries, and test smoke alarms, carbon monoxide detectors, security systems, medical appliances, and more, to make sure everything’s working properly.

Get a plan: Create or evaluate your family emergency plan.  If you need help, fast, who will you call?  Make sure emergency contacts are up to date and stored in your phones and computers.  Does everyone included in the plan have accurate contact info?

Don’t get overwhelmed thinking you have to tackle all of these items at once.  Chip away at a little bit at a time, it’ll get done! And, checking these items off your To Do List will make you feel better, and more in control fast.  That will give you the fuel you need to keep going.  The reward will be a stronger; more positive you to breathe, relax, smile, and enjoy that spring sunshine and flowers!

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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New Caregiver Strategies for a New Year

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!

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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

It’s January! Time to clean out the closets and your health information

January is seen as a time to re-energize and re-organize. Closets, finances, weight loss efforts and even basements get a redo. But have you ever thought about reorganizing your health information? Knowing that illness doesn’t discriminate, it’s best to be prepared. January is the perfect time to either create a system to organize your health information or reorganize your existing one.

Getting started

A Healthy Dose of 2011 Reflection

As we wrap up 2011 and look towards 2012, I can’t help but think of the quote by Maya Angelou, “I’ve learned that people will forget what you said, people will forget what you did, but people will never forget how you made them feel”.

Christmas Giving Doesn’t Always Come With a Bow.

When I was a new nurse, I can remember being shocked at how many people spent the holidays in the hospital, alone without any family or friends to celebrate the holiday season.  These patients were often dropped off by family members or transferred from skilled facilities due to illness.  They spent Christmas Eve and Christmas Day, not surrounding by family and friends, but with nurses, physicians and nursing assistants that would have rather been home with their families than spend the holidays at work. I remember feeling sad for these patients. Sad that they were alone during a time that was meant to be a celebration of giving, receiving, and joy.

Staying Healthy Through the Hustle and Bustle of the Holidays

The holidays are upon us! The trees are decorated, Christmas cards are sent, presents are bought and the cookies are made (well, at least for some of us).  There is joyous anticipation for the holiday’s gatherings – getting together with family, enjoying the Christmas feast and singing carols around the piano. But for some of us, the hustle, bustle and overindulgence can wear us down leaving us vulnerable to illnesses – especially if we already have a chronic disease. It is during the busiest time of year that we need to be more vigilant in order to stay healthy. After all, we don’t want to miss out on the celebration!

Knowledge is Power! A Key to Illness Prevention is Knowing Your Family History.

When a patient accesses health care either by admittance to the hospital or when they see a new physician for the first time, somebody (typically a nurse) obtains their history.  Just like complying your individual medical history, an important component of that history is family history. Most people underestimate the significance of knowing their family history and can’t recall important family illnesses. However, your family illnesses can provide valuable clues to help prevent the same thing from happening to you.