Many people think of caregivers as professionals who are trained and paid to help a person with short-term or long-term limitations due to illness, injury, or disability. But most caregivers are not medical professionals; they are friends and family members who step up to help loved ones in need.
Caregivers do lifesaving and compassionate work to help others manage daily tasks they can no longer handle due to illness or disability. If you have ever driven a family member to their medical appointments, cooked frozen meals for a friend with an injury, or done chores for an aging loved one who can no longer handle them, you have been a caregiver. In fact, one in five Americans today is a caregiver, which is a huge increase from just a few years ago.
I know what it’s like to manage the day-to-day needs of someone I love.I have been a caregiver to family members since I was 11 years old, when my mother was re-diagnosed with stage 4 cancer. As a fifth grader, I helped my mother with all her daily life needs, including meal and medication preparation, washing her clothes and bedding, and maintaining a clean, organized, and sterile home environment.I also helped her bathe and gave her frequent massages to take her mind off the pain she suffered from the cancer.
Later, I built and supervised a caretaker team consisting of four certified nurse aides who cared for my grandfather after he was also diagnosed with stage 4 colon cancer. My responsibilities included the preparation of his medication, and maintaining his home in a clean, organized and sterile environment. During that time I became very close with my grandfather and prayed with him every day to keep his spirits up. We built a very strong bond, and kept each other company during the most difficult time of his life. Sadly, my grandfather passed away a year and a half after his diagnosis from complications related to the cancer.
Today, I supervise two caretaking teams of four people each who care for my grandmother, who is 90 years young, and two of my uncles, who suffer from mental conditions related to factory waste that was pumped into the air in their neighborhood in Bogota, Colombia. I develop my grandmother’s meal plan to ensure she maintains a healthy diet. With the help of my aunt, who is a registered nurse, I make sure my grandmother attends her doctors appointments and that she and her precious dogs are well cared for.
Juggling the needs of your loved one, plus the demands of work, errands, and other family obligations, is no small task. There are several steps caregivers can take today to help themselves succeed in a very challenging environment. Here are my five top tips for protecting your wellbeing as a caregiver:
1. Make time for YOU
Caregivers often become so accustomed to putting others first that they put themselves last. Over time, this is a recipe for frustration, isolation, exhaustion, and burnout. It’s important to carve out quality time for yourself when you are not “on call” for your loved one’s needs. Don’t be afraid to ask for help from other family members and friends who can take on tasks that give you time to relax.
2. Stay active
Moving your body can do wonders for your mental health. According to the CDC, physical activity can reduce anxiety, lessen your risk of depression, and keep your mind sharp. You don’t have to be an athlete, or even break a sweat, to get many of the benefits of movement. Consider taking walks outdoors throughout the day, standing more and sitting less, or doing some gentle stretching when you get out of bed in the morning.
3. Eat healthy
What we eat has a direct impact on not only our physical health, but our mental health, also. Many medical professionals call the gut the “second brain,” because so much of the chemicals that allow us to feel happiness are made in the gut. As the American Psychological 55 confirms, eating whole and nutrient-rich foods has a positive correlation with mental health.
When life gets busy, eating well can often fall by the wayside. But a nutrient-rich diet is possible for everyone! In the video above, I show you how to make a simple recipe for power balls that provide steady energy and nutrients including complex carbohydrates, protein, healthy fats, antioxidants, and anthocyanins obtained from dry blueberries.
4. Get enough sleep
When you sleep, your body and mind repair themselves. Studies show that better sleep correlates to a better mood. Setting a nightly routine and ending the use of television, phones, tablets, and other screens at least 30 minutes before your bedtime can help you get better rest at night.
5. Connect with others
Maintaining strong social ties is a key factor in better mental health. Caregiving can feel isolating at times, and it may help you to communicate with others who are in similar situations. The Nutriologic Facebook group is open to all, but we have quite a few caregivers in the group who can empathize with challenges you may be facing. I encourage you to join the group to connect with others on their wellness journeys!
Now that we’ve covered top tips for caregiver mental health, here is one of my favorite recipes that caregivers, or any busy person, can use in a pinch to keep their energy up and get some great nutrition. These are also kid-friendly, so you may want to make a double batch to pack in school lunches or after-school snacks!
Blueberry Power Balls for All-Day Energy
Ingredients:
1 cup old fashioned oats
¼ cup Orgain Organic vanilla protein powder
½ tablespoon chia seeds
½ tablespoon ground flaxseed
½ teaspoon cinnamon
2/3 cup almond butter or cashew butter
2 tablespoons agave syrup
½ teaspoon vanilla extract
½ cup dried blueberries
Optional: Plant-based milk, if needed
Preparation:
1. Add oats, protein powder, chia seeds, flaxseed, and cinnamon to a large mixing bowl and stir.
2. Add in almond butter, agave syrup, and vanilla extract. Stir to combine.
3. Add in dry blueberries. The mixture should be slightly sticky but still crumbly.
4. Optional: If the mixture is too dry add a few tablespoons of milk.
5. Using a cookie scoop or your hands, shape the mixture into 12 balls. They don’t have to be perfectly shaped.
6. Refrigerate the balls in a sealed container for at least 30 minutes.
If there’s a caregiver in your life, send them this video (or maybe even make a batch of power balls for them!
