Health Tips for Long Term Care Givers

Are you this person? If you do not have a medical background yet you give full time care to a sick or disabled relative, you are the person that probably is the most in need of improving their diet and exercise since you are way over stressed and probably eating poorly and erratically as well. You likely do not sleep well since you always are half listening out for the person for whom you are taking care of. These people are often the ones who take care of children, likely have to make financial provisions for the family and work long hours. You are likely very worried about the sick person, they are not feeling well and not acting like themselves, so it is easy to allow the needs of others to rob you of your health. But the people who rely upon you need you and so you need to take care of yourself. Here are some easy to implement ideas to get the ball rolling health, diet and exercise for you so that you can start improving your health. These will give you more stamina and energy to take on all the tasks that you are responsible for while you take on the very grueling task of caring for another. You can do these things that will not interfere with your ability to care for your family member and still keep your body's reserves up so that you can also take care of yourself. Your relative needs you; you must care for yourself for both of your sakes.

Have an isolated muscle exercise program. You won't even have to get out of your chair for these exercises; most people won't even notice you are doing anything. Try to squeeze the major muscles for 5 seconds and releasing while sitting at your desk - such as squeeze your buttocks in for 5 seconds and releasing. Sit up straight and do the same with your stomach muscles, tense your upper thighs in the same manner. While sitting, raise your leg from the knee and hold it gently for a few seconds and slowly lower your leg in sets of five. Roll your ankles and flex them up and down. Do it throughout the day or even when you are stuck in traffic sitting in your car. If you are able to take the stairs instead the of elevator, walk to the further restroom without looking like you are lazy or wasting time at work you can get in more activity. If you can get in a walk during your lunch break that is helpful, even if it is a trip up and down the stairs just to keeps your metabolism going during the day.

Increase your fiber intake. Increased fiber intake alone (without any other diet or exercise changes) can cause a 7 pound weight loss. The RDA of fruits and vegetables is 6 -8 portions. Including fruits and vegetables into your diet not only is much lower in calories, but good tasting fruit seems to eliminate the heavy fried carb cravings. See this article about increasing fiber in your diet for weight loss.

Try to get adequate rest - even if it is just little breaks or cat naps. Can a friend come over and sit with your relative and promise to wake you if a problem arises? A quick nap during the day often will help you keep stamina, especially one that you can truly rest knowing that if something happens you will not miss it because you are sleeping. If you do not feel you can nap, how about getting a massage? Many health care masseuses have portable tables to visit housebound patients. This can be a good relaxing treat to give you a break and work on the areas that are likely sore from the physical labors of your day.

Engage in light stretching and upper body strength exercises. This keeps you limber so that you do not risk hurting yourself trying to help the person needing care. Nurses learn how to lift patients, and you do not have that training. Even in nursing homes on the average, a patient falls about once a year. Sometimes someone falling while transferring cannot be helped, but if you are able to stretch and strength as you are able, it will lessen the risk that you get hurt.

Drink Green Tea instead of coffee when possible. Dr. Nicholas Perricone told Oprah that drinking green tea instead of your morning coffee can shave off ten pounds within three months and can work as a great antioxidant and give you more energy than a quick caffeine buzz and then a crash. Coffee can raise your cortisol levels, which is likely already through the roof with the stress of caring for another. Excess Cortisol does nasty things to your body - gaining weight, being sleepy and having no energy. While everyone needs a caffeine fix, try to get it in Green tea when possible. For concentrated tea in yummy flavors that can improve the taste of beverages, consider the article about Pure Inventions Tea.

Eat Protein. Consider protein to feed your muscles, but try to do it with complete proteins such as milk or chicken, soy or legumes. While nuts like peanuts make for a better on the go snack than other items you might find on the run or at a convenience mart, it is not as good as almonds or walnuts since peanuts are not a complete protein and should not be considered as really meeting your daily protein intake (but it is better than having junk food or fries if you are in a salty snack mood or eating on the run). Having adequate protein actually helps you feel full longer and will limit your desire to graze for snacks, something that is very hard not to do if you find yourself having more time around the house (and the kitchen) when you are home caring for another person. Learn more about Protein Supplements here.

Consider antioxidant vitamins. Alpha Lipoic Acid is not only great for your general health, it is often a great diet aid and helps your body deliver nutrients and oxygen to the muscles and function better. It helps you build your immunity, which is important for yourself, and so that you do not pass on any germs or viruses to the person you are caring for. Vitamin C helps make collagen, as does Lysine. Collagen is what makes your skin look young, but it also is the basis of muscle tissue. CLA (Congulated Lineoic Acid) helps your body burn fat and build the kind of muscle that burns more fat and eats calories. The stronger and leaner your muscles, the less likely you are to get hurt when performing the physical rigors of caretaking tasks.

If you find yourself caring for a relative who needs constant care, you are immediately thrown in the role of caretaker and bread winner, and you rarely get to care for yourself. These tips you can do that will not interfere with your ability to care for your family member and still keep your body's reserves up so that you can also take care of yourself. Your relative needs you; you must care for yourself for both of your sakes.

Read more about coping with being a caretaker , read the article entitled How to Deal with the Stress of Being a Care taker.