Caring for Yourself while Caring for Others

This post about caring for yourself while caring for others is inspired by Dr. Aaron Rosenberg and sponsored by Anthem, Inc. and its affiliated health plans. Opinions are my own.

February is American Heart Month. We’re at the end of it, but we still need to pay attention to heart health. Just because the “month of love” is ending doesn’t mean we can put our heart health on the back burner! I’m “at the age” where I’m balancing parenting, a business (the blog) and helping to care for parents as well. We all take on a lot of things in our lives, and it can and will absolutely take it’s toll on us all if we don’t take the time to find a balance between caring for others and caring for ourselves.  As Heart Month ends, let’s keep loving on our hearts so we’ll be healthy and strong when it comes around again in 11 months, deal?

Heart disease is the leading cause of death for men and women in the United States. It’s also something that older adults need to pay attention to because the American Heart Association estimates that more 43 million people over the age of 60 have at least one type of cardiovascular disease. Those are some scary numbers. Now, I’m not over 60. I’m 43, soon to be 44.

BUT…I’m at the stage of life, like many, where we’re caregiving for our own children and for our parents. The sandwich generation, I’m told. My own parents are gone, as you know if you’ve been around a while, but my in laws are alive, and we are all too aware of the need for their hearts to stay as healthy as possible.  I feel like it’s never too early to be mindful and aware of things to do to help stay on top of possible issues, and to work to keep our hearts healthy!

Please note- one should always discuss heart health with their health care provider, regardless of age. But there are some measures we can take at any age to help to keep our tickers going strong! With so many folks being caregivers for two generations at once, we need to be more aware than ever and work to offset those added stressors from having others to care for.

Tips for Caring for Yourself while Caring for Others

Eat for your heart.

As we get older, many of us experience hypertension. There are foods that we can consume on a regular basis that can help to balance or even lower our blood pressure. Noshing on leafy greens (think kale and Swiss chard), kiwi and papaya, almonds and walnuts are great examples of foods that really do our bodies GOOD when it comes to our blood pressure. Some help balance the blood pressure, some help to lower, and some help to absorb the sodium which helps to lower blood pressure.

Fight Inflammation.

Inflammation is the body’s natural response to danger. It happens to all of us. A little inflammation? Not a bad thing for our bodies. Too much over a long period of time? A small amount of inflammation is protective to the body. Too much inflammation over an extended period of time has been linked to atherosclerosis – a buildup of plaque inside the arteries – which can increase risk for heart attack and stroke. There are natural ways to help balance our body’s inflammatory response.

Less (sugar) is more. Minimal (sugar) is best.

Carbs and sugar are so yummy, right? Except…having them all of the time can contribute to poor cholesterol and increase your triglycerides. Skip the sweets, opt for water (or non sugary drinks) and enjoy a piece of fruit instead of fruit juice. Look to consume minimal starchy foods (I know, I KNOW.  The starchy foods are so good, but sticking around for a super long time is worth it). Reducing triglycerides and balancing HDL and LDL cholesterol levels in your blood are important in decreasing cardiovascular risk factors.

Shake it like you mean it. Work it, girl! (Or guy!) Get UP and move.

Find something to do that you can enjoy or someone to do  it with that makes it tolerable, and DO IT. Maybe it’s walking every morning with the neighborhood gossip and the dog…around the block twice before breakfast. Even if you don’t love the walking, you’ll know all there is to know about what’s been happening in town AND you’ll be doing good things for your heart. Aerobic activity at least 5 days a week is recommended for overall health. Higher intensity aerobic activity 3-4 days a week can help with blood pressure and cholesterol. Especially now that the weather will be getting nicer- get outside and walk! Ride a bike! I have big plans to find a nice pink bike with a big wicker basket on the front so I can enjoy bike rides with my family. We have some big adventures planned for the summer, and a lot of them include bike riding.

Super awesome idea: have dance parties with your loved ones! Kids love to dance, and I’m guessing most of our parents wouldn’t say no to a turn or two around the dance floor. A little activity, together time, and a lot of fun can do wonders for your spirit and your body too!

Find a way to CHILL. Manage Your Stress.

You need to sleep, and rest, and to find ways to lower your stress. It might be as simple as spending a little extra for groceries each week to have them delivered to your home so you don’t need to spend that time shopping at the store.That’s an hour of your time that you can maybe relax and have some down time, perhapa by  playing chess on your computer, reading a book, chatting with friends, or anything else that helps to feel chilled and positive. 

We all know that life can get very stressful very quickly. For those of us who’ve got kids at home and possibly even parents, those stressors can seem to multiply exponentially within seconds. Stress can and will affect your body over time in many ways- higher blood pressure, ulcers, headaches, stomach pains, irritable bowels and more.

I know for me, a lot of stress makes for very little sleep at night, because I tend to lie awake worrying about the stressors. It’s a really unhealthy cycle to fall into, and so easy to start. Not always easy to stop. Finding ways to relax and manage that stress can really do wonders for you- and your ability to care for yourself. Your medical provider can help make suggestions for some stress management techniques or help you to find resources to do so. You may also want to take a look at this site for some further information on stress relieving products that could really help!

Many of us use Anthem, Inc. and its affiliated health plans for our health care. I encourage you to talk to your provider and ask what steps you should take now so that you’re in good shape to care for your loved ones, no matter what stage of life they are in. Caring for yourself while caring for others is and should be a priority! 

Anthem, Inc. and its affiliated health plans provided health and nutrition information that was used in this post. Tips inspired by Brittaney Bialas, MS, RDN, LDN; Registered Dietitian Nutritionist with Anthem, Inc, article, Good Nutrition Is Important to Heart Health.”