What Defines PHYSICAL HEALTH

Body Image, Body Positivity

Krause says that “body image isn’t about how your body looks; it’s about how you think and feel about your body.” Negative body image can add to depression and anxiety and add to isolation and can lead to various eating disorders. Thus, it is important to develop a healthy relationship with your body, rather than focusing on changing your body. Krause suggests there are some things you can do to develop this healthy relationship with your body: 1) tape love notes to your mirror about what you love about your body. Challenge any negative thoughts and feelings with affirmations; 2) Wear what feels good and get rid of clothes that you feel uncomfortable or insecure in; 3) Attend to your social media by getting rid of unrealistic body images and faces, unfollowing accounts that make you feel bad about your body image and finding accounts that reflect body positivity and acceptance.

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Regular Checkup

As a caregiver it is important to take care of yourself first, then you can provide better care for your loved one (or patient). As part of taking care of yourself, it is important to see your healthcare practitioner on a regular basis, whether that is yearly, quarterly, or otherwise. It can be challenging for a caregiver to find time and energy for this meeting. The first step is to make the appointment and then to put it on your calendar. At this meeting with your healthcare practitioner, let them know that you are a caregiver and what that entails for you on the physical, mental, and emotional levels. The regular exams will help you to identify and/or manage chronic medical conditions.

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Energy level

“Caregiver burnout is a state of physical, emotional and mental exhaustion that happens while taking care of someone else. Stressed caregivers experience fatigue, anxiety and depression.” To increase energy: 1) emphasize nutrition and hydration; 2) make sure you move in some way every day; 3) Ensure you get enough sleep, usually 6-8 hours a night; and 4) Reduce stress by obtaining respite care; joining a support group; or speaking with a therapist.

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Muscle Tone; Regular Fitness Program

A toned body gives you more stamina, increased energy, and greater flexibility, and assists in decreasing diabetes and heart disease. A toned body also helps to improve your mental health, increases alertness, improves posture and offers a more enjoyable lifestyle. Some ways to tone your muscles include going to a gym; taking up a daily walking practice; or practice tai chi and yoga. Both tai chi and yoga involve movement, meditation, and breathwork. Both practices aid in toning muscles through sustained poses, aid in building muscle strength, endurance, and flexibility. They both increase mobility, improve balance, mood, and mental health/cognitive function; and help manage chronic pain. Braverman, J. (June 29, 2022). Tai chi vs. yoga: What’s the difference?. Benefits of tai chi vs. Yoga GoodRX.com. Reviewed by Sinha, S. https://www.goodrx.com/well-being/movement-exercise/tai-chi-vs-yoga Retrieved September 1, 2024 TechnoGym (n.d.). The benefits of toning your body. https://www.technogym.com/us/articles/the-benefits-of-toning-your-body/#:~:text=If%20you%20have%20a%20toned,as%20diabetes%20and%20heart%20disease. Retrieved on September 1, 2024.

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Regular Fitness Program; Exercise; Movement

Exercise and movement often go by the wayside when caring for others partly because of a difficult schedule. Different practices include: 1) Walking. Walking lowers blood pressure, reduces body fat, raises good cholesterol and gives your mind a rest. You can start walking only five minutes a day, moving up to 30-60 minutes a day; 2) Meditative Yoga or Tai Chi. These can be practiced at a studio or in the comfort of your own home (with or without YouTube). They each relieve stress, anxiety, and add balance); 3) You can simply get up from your chair every hour and move for three minutes. Surprisingly, this simple and time-effective practice can add many benefits such as increased energy, a clearer mind, mood improvement, higher metabolism and circulation, and even improved posture!; 4) Choose any activity, playing pickleball, walking the dog, or whatever you enjoy, so that movement becomes a part of your life and lifestyle. Some activities may require finding helpers to take your place. The benefit to you is the release of stress and anxiety; more energy, wellness and vitality; which will enable you to be able to give more to your loved one.

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Weight Management

Caregivers may have a need to manage their weight. They might lose weight due to poor diet, skipping meals because of being rushed or tired, or smoking too much to compensate for feelings of stress. Caregivers might gain weight, by not getting enough sleep; not drinking enough water; engaging in emotional eating when experiencing overwhelm and stressed; stress may lead to a hormonal cascade including cortisol which increases insulin resistance and weight gain. As a caregiver, you can manage your weight by having a balanced diet with regular meals, while regularly hydrating; managing stress by taking time for you, asking for help, and exercising; checking in with your healthcare provider in order to track weight and manage lifestyle changes; and maintain a social network of support groups, friends and family. Stay connected, and don’t be afraid to ask for help.

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Diet, Nutrition

Diet and nutrition are important both for the caregiver and for their loved ones. Balance food group choices in each of your meals and snacks throughout the day. Food groups are: fruits, vegetables, grains, dairy, and protein. Experts say that you should make half your plate fruits and vegetables; one quarter protein; and one quarter grains. Try new things while cooking for variety and enjoy eating. Share a meal and find good and good-for-you foods and savor each bite—or you can get food from a meal delivery service. Avoid impulse buys at the store by finding a good grocery delivery service. Last but not least, a nutritious diet is best complimented by exercise, hydration, and good sleep.

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Stress Management; Mind-Body Connection; Inflammation

Caregiving is rewarding, but stressful.” While caring for a loved one feels good and often strengthens the relationship, the pressures of caregiving can cause mental, emotional, and physical stress. If you feel stressed, you probably are. To manage caregiver stress, Mayo Clinic Staff suggest that you (as caregiver): 1) ask for and accept help; 2) focus on what you can do; 3) set reachable goals; 4) get connected to support groups; local caregiving resources; classes to take; caregiving services such as rides, meal delivery, or house cleaning. 5) get good sleep; 6) see your health care professional to maintain your own health. Tell your health care provider that you are a caregiver and express your worries and any symptoms that you have; 7) Consider respite care or taking a leave from your job (if possible).

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Endurance; Strength; Regular Fitness Program

To have good overall fitness, both muscular strength and muscular endurance are important. While muscular strength improves the intensity of the performance, muscular endurance improves the length of the performance. For a caregiver strength is necessary when transferring the patient or loved one from bed to chair, or when pushing a wheelchair, and the like; endurance will be how long you can do this without getting tired. Regular exercise (such as walking, running, yoga, cycling, dancing, swimming, jumping rope, or working out) can improve strength, endurance, and flexibility.

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Sufficient Sleep

Getting adequate sleep is important for good health and well-being throughout your life. How you feel during the day depends partly on what happens while you are sleeping. During sleep, your body is working to support healthy brain function and maintain your physical health. Chronic sleep deprivation can raise your risk for chronic health problems. It can also affect how well you think, react, work, learn, and get along with others. 6-9 hours of sleep per night is sufficient and necessary rest for most adults. Caregivers often experience chronic stress, which is a risk factor for sleep disturbances. Caregivers often cannot sleep when they are tired, so they keep on going and do not get enough sleep. Often, they may feel there is too much to do to sleep. Take care of you, so that you can be a better caregiver. Some things you can do to create a good sleep environment: 1) maintain a consistent sleep schedule and limit screen time. Leave your phone out of the bedroom if possible. 2) Some people like to have a cup of chamomile tea to aid sleep. 3) Check on your medications. Are you taking them at the right times, so they do not interfere with sleep? 4) Your hormones or your age may impact sleep. Talk to your health practitioner if you suspect this is the case.

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