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How to Prevent Burnout When Caring for a Loved One

From Sharp Health News, a publication of Sharp HealthCare

Caring for a loved one can be challenging. It takes courage, patience, and persistence. But most of all, it takes the unwavering support of family, friends, and the community.

While it’s common to experience burnout when caregiving, it’s important to remember you’re not alone. Many resources available to help maintain a balanced, healthy life while taking care of others.

Identify your support system

When caring for a loved one, be mindful of your own health and well-being first. Lean on your support system. If that support system is limited, get connected in whatever way you can.

Look for area caregiver support groups for connection with other caregivers in the community. Participants benefit from shared tips and resources, as well as from support and validation of their experiences.

Make time for self-care

It’s also key to practice self-compassion. Give yourself some grace and remember that rest and personal time result in a more effective caregiver.

To prioritize your own well-being while caring for others, consider the following tips:

  • Make sleep a priority. Getting enough sleep is fundamental for your health and well-being.
  • Stay active and eat healthy. Exercising for at least 30 minutes a day and fueling your body with nutritional foods can have a significant impact on mood and help reduce stress and anxiety.
  • Maintain your hobbies. Continue engaging in activities you enjoy to support a sense of identity and purpose beyond being a caregiver.
  • Celebrate small achievements. Acknowledge and celebrate your accomplishments, no matter how small they may seem.

Download the VRC’s FREE Self-Care toolkit here.

Find local resources

Free time is cherished and rare, especially when caring for yourself and a loved one. Consider using adult day care centers, hiring home care providers, and getting help with meals to alleviate the burden of caring for someone around the clock.

Several local organizations provide resources for caregivers, including:

Know that it’s common to feel overwhelmed, but finding the right balance between caring for your loved one and yourself can make all the difference.

Tips for Traveling With Diabetes

From Sharp Health News, a publication of Sharp HealthCare

Whether you believe it or not, there’s no denying it: The holidays are knocking at our door. For many of us, holidays include physical travel and variation from our everyday diet.

If you have diabetes, the change in routine during this time of year can be one of your biggest holiday challenges. Planning ahead can help you manage the holiday season and your diabetes.

While traveling, it’s important to:

  • Get any recommended immunizations and always carry or wear your medical information indicating that you are indeed diabetic.
  • Pack twice the amount of diabetes supplies you think you will need, in the event of emergencies or delays.
  • When flying, bring all of these supplies in your carry-on bag, and keep medications, snacks, meal replacements, and glucose gels or tablets at your seat for easy access. If a meal is served on the flight, be sure to call ahead to request a diabetic meal. If you take insulin, contact the manufacturer for any special instructions on the pressure change of the plane.

So, what about those holiday meals? Diabetes and the holidays can be successfully comanaged. Having diabetes should not deter you from enjoying the festivities and traditional foods.

Try these tips for enjoying the season:

  • Ask the host ahead of time what will be served and bring a healthy favorite side dish to share.
  • Fill at least half of your plate with colorful vegetables and choose those without sauces and dressing to keep sodium intake to a minimum.
  • Eat a small snack before you go to celebrations, so you don’t arrive hungry and to avoid overeating or poor food choices.
  • Stay active during the holidays. Aim for at least 30 minutes of physical activity, five days per week, for a total of 150 minutes per week.

Finally, it’s important to focus on family, friends and activities instead of just the food. But with some preparation and planning, you can still celebrate with your favorite holiday dishes.

The VEBA Resource Center offers many Cooking & Nutrition Classes. Join us to learn how to blend the art of food and cooking with the science of medicine to optimize your overall health and wellness – all while having fun! Check out our calendar to sign up for an upcoming class.

Signs of Heart Failure

From Sharp Health News, a publication of Sharp HealthCare

For some, it’s the shortness of breath while exercising or a dry, hacking cough. For others, swelling in the abdomen, legs or ankles begins. There are a variety of symptoms — including sudden weight gain, fatigue, nausea and waking up with shortness of breath — that warn of heart failure. But not everyone heeds them as quickly as they should.

Congestive heart failure is caused by heart pump impairment, resulting in a variety of symptoms. The heart struggles to maintain output, the body holds onto extra fluid, and the vital organs don’t get enough oxygen. According to the CDC, approximately 6 million adults have heart failure in the U.S. — a number estimated to grow to 8 million by 2030.

Heart failure is caused by a variety of cardiac conditions, such as:

  • Coronary artery disease is caused by the buildup of plaque made up of cholesterol deposits in the wall of the arteries that supply blood to the heart, which causes the inside of the arteries to narrow over time.
  • Hypertension, which is commonly known as high blood pressure, occurs when the blood pressure in the arteries leading from the heart to the lungs is too high.
  • Valvular disease causes the valves of the heart to be unable to fully open and close during each heartbeat, thus ineffectively pumping blood throughout the body. The heart must then work harder to pump.
  • Cardiomyopathy happens when the heart muscle becomes enlarged or stiff. This can lead to inadequate heart pumping or other problems.
  • Arrhythmias, also known as irregular or unusually fast or slow heartbeats, can be serious if not identified and treated appropriately.

Each of these conditions can be influenced by genetics, such as race or family healthy history. Illnesses and lifestyle choices also play a role, including:

  • High cholesterol
  • Diabetes
  • Obesity
  • Advanced age
  • Diet high in saturated fats
  • Lack of physical activity
  • Consumption of too much alcohol
  • Smoking

Measurement of the heart’s level of performance, as well as managing some of the risk factors for heart disease, are among the first steps to treating heart failure. This can be accomplished through medication; support of smoking, alcohol and drug use cessation; and education about healthy diet and exercise.

Talk with your doctor if you are experiencing any of the symptoms of heart failure or have concerns about your heart health. Together, you can determine which lifestyle changes might improve your overall health and identify appropriate treatments to reduce your risk of disease and improve your quality of life.

Living a Heart-Healthy Lifestyle

A heart-healthy lifestyle is important for everyone, not just for people with existing health problems. It can help you keep your heart and blood vessels healthy. If you already have health problems, such as high cholesterol or high blood pressure, a healthy lifestyle can help you lower your risk of a heart attack and stroke.

If you have children, you can be their healthy role model. If your habits are healthy, your children are more likely to build those habits in their own lives.

How can you keep your heart healthy?

Diet

  • Use less salt when you cook and eat. This helps lower your blood pressure. Taste food before salting. Add only a little salt when you think you need it. With time, your taste buds will adjust to less salt.
  • Eat fewer snack items, fast foods, canned soups, and other high-salt, high-fat, processed foods.
  • Read food labels and try to avoid saturated and trans fats. They increase your risk of heart disease by raising cholesterol levels.
  • Limit the amount of solid fat — butter, margarine, and shortening — you eat. Use olive, peanut, or canola oil when you cook. Bake, broil, and steam foods instead of frying them.
  • Eat a variety of fruits and vegetables every day. Dark green, deep orange, red, or yellow fruits and vegetables are especially good for you. Examples include spinach, carrots, peaches, and berries.
  • Foods high in fiber can reduce your cholesterol and provide important vitamins and minerals. High-fiber foods include whole-grain cereals and breads, oatmeal, beans, brown rice, citrus fruits, and apples.
  • Eat lean proteins. Heart-healthy proteins include seafood, lean meats and poultry, eggs, beans, peas, nuts, seeds, and soy products.
  • Limit drinks and foods with added sugar. These include candy, desserts, and soda pop.

Lifestyle changes

  • If your doctor recommends it, get more exercise. Walking is a good choice. Bit by bit, increase the amount you walk every day. Try for at least 30 minutes on most days of the week. You also may want to swim, bike, or do other activities.
  • Do not smoke. If you need help quitting, talk to your doctor about stop-smoking programs and medicines. These can increase your chances of quitting for good. Quitting smoking may be the most important step you can take to protect your heart. It is never too late to quit.
  • Limit alcohol to 2 drinks a day for men and 1 drink a day for women. Too much alcohol can cause health problems.

Healthcare

  • Seeing your doctor regularly and getting screening tests is important. The sooner your doctor diagnoses a disease, the more likely it can be cured or managed. The tests you might have to check your risk for heart and blood vessel problems depend on your age, health, sex, and risk factors. Talk to your doctor to find out which tests are right for you.
  • Managing health conditions, such as diabetes, high blood pressure, and high cholesterol, can help keep your heart and body as healthy as possible.
  • Take your medicines exactly as prescribed. Call your doctor if you think you are having a problem with your medicine.

Importance of Strength Training as We Age

From Sharp Health News, a publication of Sharp HealthCare

Staying physically active is critical to slowing the aging process and staying healthy. However, while cardio training offers incredible benefits, it is not the only form of exercise you need to engage in as you get older. The loss of muscle tissue due to aging can affect older adults’ ability to perform many routine activities and lead an independent lifestyle.

Fortunately, regular strength training — also called resistance training and weightlifting — can help prevent or reverse muscle loss. When strength training, you use your own body weight or various tools, such as dumbbells, barbells, or resistance bands, for resistance to build muscle, strength, and endurance.

Strength training can help:

  • Maintain muscle tissue and strength
  • Contribute to better balance and coordination, and reduce the risk of falls
  • Preserve bone density and reduce the risk of osteoporosis
  • Improve sleep and reduce depression
  • Help with fat loss

Sharp suggests the following 5 tips to begin a strength training routine:

  1. Train the upper body on the first day and the lower body on the second day. Upper body training may include working the chest, back, shoulders, biceps, and triceps. Lower body training may include working the legs, glutes, and abs.
  2. When picking a weight level, choose a weight that can be lifted at least 10 to 15 times in 1 set. Begin with 1 or 2 sets of 10 to 15 reps.
  3. Rest for 45 to 60 seconds between sets.
  4. Progress gradually by adding more sets and more reps, or increasing the weights every few weeks.
  5. To improve flexibility, make sure to stretch after weight-lifting sessions.

If you are a beginner, consider working with a personal trainer to learn how to lift weights properly. If this is not an option, there are many dependable online fitness channels to help you on your strength training journey.

The VEBA Resource Center offers Intro to Strength Training Classes. Join us for an all-levels class that teaches different methods of strength training. From resistance bands to weights and body weight workouts, find out what works best for you! Check out our calendar to sign up for an upcoming class.

Why Do More Women Than Men Have Chronic Pain

From Sharp Health News, a publication of Sharp HealthCare

Pain is rarely welcomed, but it does have a purpose. Pain protects the body from injury by sending a signal that reminds us to care for it, especially when it’s already injured. Pain also aids in repairing injuries.

There are two types of pain:

  • Acute pain develops suddenly and tends to be sharp. It is relieved when the underlying cause has been treated.
  • Chronic pain lasts longer than three months. It can be dull and aching and may come and go.

Common sites of chronic pain include the back, head, joints and nerves, leading to tense muscles, limited mobility and low energy levels. Chronic pain can also affect a person’s mental health, causing anxiety, depression, anger and fear regarding re-injury.

While people of all ages and genders experience pain, women are generally more likely to experience chronic pain than men. This can be due to:

  • Fluctuating hormones
  • Increased number of nerves in the female body
  • Loss of bone strength and density as one ages
  • Increased sensitivity to the emotional toll of pain

Treating chronic pain

There are minimally invasive treatments specifically designed to block the transmission of pain signals or permanently correct the problem causing pain, while also reducing or eliminating the need for surgery or a reliance on pain medications. These include:

  • Medications and injections
  • Physical therapy
  • Nerve blocks
  • Acupuncture
  • Platelet rich plasma injections
  • Treatment of contributing conditions

Efforts to manage stress, exercise, and maintain a healthy diet and weight are also important. Exercise releases endorphins, which help to block pain signals; reduces inflammation; and increases mobility and the flow of blood and oxygen to inflamed muscle. Low-impact exercises, such as tai chi and aqua-aerobics, also improve balance and function when performed on a regular, consistent basis.

The VEBA Resource Center offers Low Back Care and Pain Prevention Classes, focusing on exercises that are designed to strengthen your core, improve your posture and help you stay pain free. Check out our calendar to sign up for an upcoming class.

Push, Pull and Squat Your Way to a Balanced Day

From Sharp Health News, a publication of Sharp HealthCare

From making breakfast in the morning to sitting at a desk during work hours and taking the dog for a walk, you have things you need to get done each day and you expect your body to allow you to accomplish them. However, do you give your body what it needs to operate at its optimal potential?

The way you treat your body and prepare it for your day affects your activities — and your happiness. By stretching, strengthening and stabilizing your body, you can maximize your physical potential for a well-balanced day.

Much of what you do on any given day requires seven basic movements:

  • Push
  • Pull
  • Squat
  • Lunge
  • Hinge
  • Twist
  • Walk

If you are able-bodied, you can perform most of these movements with relative ease. However, it’s important to ensure that you perform them in a manner in which pain and the risk of injury are reduced or eliminated.

Create a space in your home to warm up your body for your daily activities. Basic home gym equipment, such as hand weights and resistance bands, can help. Then try these three moves:

Push-ups

These can be done standing while facing a wall; on an incline with hands on a bar or steady surface; or facing down on the ground. Make sure your palms are flat and your hands are slightly wider than shoulder-width apart. Slowly bend your elbows to the side with a flat back, then push back until your arms are fully extended.

Rows

With a hand weight in each hand and your palms facing your torso, bend at the waist and knees, and shift your hips down and back while keeping your back straight. Keep your torso stationary and elbows close to the body as you pull your elbows up and back. Slowly lower the weight to the starting position.

Squats

Stand in front of a sturdy, armless chair. Place your feet slightly wider than shoulder-width apart. Extend your arms in front of you. Slowly bend your knees, shift your weight into your heels, and lower yourself until you’re almost seated, taking care not to extend your knees past your toes. Slowly rise back to a standing position.

A well-balanced start to your day can also include meditation, which synchronizes the mind-body connection. Combined with movement, a healthy diet, good friendships, gratitude and service to others, you’ve got the perfect recipe for health and happiness.

The VEBA Resource Center offers Intro to Strength Training Classes. Join us for an all-levels class that teaches different methods of strength training. From resistance bands to weights and body weight workouts, find out what works best for you! Check out our calendar to sign up for an upcoming class.

3 Techniques to Help You Fall Asleep

From Sharp Health News, a publication of Sharp HealthCare

Falling asleep can sometimes be a challenge. Perhaps you’ve taken the steps to prepare for bedtime, such as creating a relaxing environment and avoiding late afternoon caffeine, but you still find yourself lying awake in bed. Now what?

According to experts, stress and anxiety are often to blame for sleep issues. When our body’s stress response is activated, it can be immensely challenging to fall and stay asleep. But by activating another natural process — the relaxation response — we can calm the mind, relax the body and help ourselves drift off to sleep naturally.

Try these three relaxation techniques to help you nod off in no time:

The 4-7-8 method

The 4-7-8 method involves breathing in for 4 seconds, holding that breath for a count of 7 and then exhaling for 8 seconds. If you’re a beginner, you might feel a little lightheaded at first. It’s recommended to start slowly and practice three to four of the following cycle until you are comfortable:

  1. Place the tip of your tongue on the roof of your mouth, right behind your front teeth. (You’ll keep it here for the entire exercise.)
  2. Inhale through your nose for 4 seconds.
  3. Hold your breath for a count of 7 seconds.
  4. Exhale through your mouth for 8 seconds, allowing your exhale to make a natural sound like you’re blowing out a candle.

Body scan

The body scan helps shift the mind away from a barrage of thoughts to focus on physical sensations. Once you’re lying comfortably in bed:

  1. Start by taking a few deep breaths to get your body into a relaxed state.
  2. Bring your attention to your feet, noticing any sensations in your toes and if you’re holding any tension in this part of the body.
  3. If you notice discomfort here, acknowledge it and try to let go of any thoughts. Visualize the tension leaving the body through the breath.
  4. When you’re ready, move your focus to your calf muscles, repeating the process of noticing sensations, letting go of thoughts and visualizing the tension leaving through your breath.
  5. Methodically move your attention to each part of your body, one by one, moving from your feet to your forehead until you’ve scanned your entire body.

Progressive muscle relaxation

With progressive muscle relaxation, you tense different muscle groups a few times before allowing them to relax. Start at the top of your body:

  1. Raise your eyebrows to tighten your forehead muscles, then allow them to relax, focusing on the release of tension from the temples.
  2. Squeeze your eyes shut, then allow them to relax. Focus on how your eyelids fall over your eyes.
  3. Smile to feel tension in your cheeks and jaw, then allow them to relax, focusing on how each muscle interacts within your face.
  4. Repeat this process through the rest of your body, moving through muscle groups in the shoulders, arms, abdomen and legs, before finishing at your feet.
  5. Lay in this relaxed position until you doze off to sleep.

While these techniques might not immediately put you to sleep, they can help reduce stress and anxiety to increase the likelihood of falling asleep.

The VEBA Resource Center offers Yoga Nidra (Yoga for Sleep) Classes. Enjoy a session of guided meditation and mind-body therapy done in a comfortable lying down position to systemically reduce stress, increase circulation and promote better sleep. Check out our calendar to sign up for an upcoming class.

Keep Your Brain Sharp With a Healthy Diet

From Sharp Health News, a publication of Sharp HealthCare

Once again, experts have given us an additional reason to eat a plant-forward diet.

According to a recent study, a diet rich in whole grains, vegetables, fish and healthy fats, such as the Mediterranean diet, can reduce a person’s chance of developing dementia by nearly 25%, even if they have a family history of the disease.

A Mediterranean-style diet has diverse micronutrient and anti-inflammatory properties that can help slow cognitive decline. The diet also promotes increased consumption of omega-3 monounsaturated and polyunsaturated fats. Omega-3 fats are found in:

  • Salmon
  • Sardines
  • Tuna
  • Omega-3 eggs
  • Chia seeds, walnuts and flax seeds
  • Avocados

Foods that can increase your risk of dementia

When it comes to foods to avoid when trying to decrease your risk for dementia, studies show consuming a diet high in processed foods may contribute to chronic inflammation.

Ultra-processed foods to avoid include:

  • Prepackaged sweets and desserts
  • Processed meats
  • Fast food
  • Deep-fried food
  • Salty, packaged snacks

Lifestyle choices make a difference

To further help slow cognitive decline and reduce the risk of dementia, experts recommend additional lifestyle changes, including:

  • Get regular physical exercise.
  • Stay socially active.
  • Maintain daily cognitive activity.
  • Abstain from smoking and alcohol.

What you eat can have a significant impact on your brain function and memory. A Mediterranean diet is a great way to ensure you’re eating a healthy diet and may be essential for good brain function.

The VEBA Resource Center offers many Cooking & Nutrition Classes. Join us to learn how to blend the art of food and cooking with the science of medicine to optimize your overall health and wellness – all while having fun! Check out our calendar to sign up for an upcoming class.

Smart Dining Tips for Your Summer Road Trip

From Sharp Health News, a publication of Sharp HealthCare

Do you have a family vacation or road trip coming up? If so, it’s possible to stay on track with your health goals while still enjoying your favorite foods — and your adventure.

Try these top tips for choosing healthy and filling snacks and meals while traveling.

Pack easy snacks for the car ride.

It takes very little time to pack a cooler with smart snacks. And you can save money by shopping ahead.

The key when picking your snacks is making sure it is a combination of a protein and either a fruit, veggie or carb — the protein and fiber will help you feel full for longer.

Try these tasty treats:

  • Peanut butter and jelly on a slice of whole-grain bread, and a banana
  • Hummus with bell peppers, cucumbers, carrots and any other favorite veggies
  • A handful of mixed nuts and an orange
  • An apple and peanut butter
  • Celery and peanut butter
  • Edamame seasoned with spices of your choice
  • String cheese and cherries
  • Tuna (if you have access to a cooler or will eat this within two to four hours) and crackers
  • Yogurt (if you have access to a cooler or will eat this within two to four hours) and berries

If you’re really craving something savory and crunchy, buy small, single-serving bags and eat just one with a piece of fruit. And don’t forget to drink lots of water to maintain hydration as you go.

Select healthier options when eating out.

It can be a challenge eating a healthy diet while on vacation. Choose these healthier alternatives — lower in fat and calories, and higher in fiber and nutrients — when eating at restaurants:

  • Pick a hamburger instead of a cheeseburger.
  • Choose broth-based soups rather than cream-based soups.
  • Select a dessert with fruit instead of high-sugar options — and ask for more fruit.
  • Ask for skinless chicken instead of chicken with skin.
  • Order grilled food instead of fried food.
  • Order pasta with a red sauce instead of a white sauce.
  • Add extra veggies instead of creamy sauces to sandwiches and burgers.
  • Ask for added butter, sauce and dressing on the side instead of on each item.
  • Order salad as an appetizer rather than bread or something fried, high-sodium or high-fat.
  • Choose water, coffee, tea, fruit juice, milk and low-calorie drinks over alcohol, especially when driving.

Remember, it’s all about moderation. What’s most important is focusing on the joy of being on vacation with your family and friends.

The VEBA Resource Center offers many Cooking & Nutrition Classes. Join us to learn how to blend the art of food and cooking with the science of medicine to optimize your overall health and wellness – all while having fun! Check out our calendar to sign up for an upcoming class.