Seven ways to take care of your self everyday

There are times in  life when you need a quick energy boost, and you tend to go for things that are quick fixes during those times. But caregivers need this on a daily basis. Luckily, you have options for simple habits that will help to maintain your energy all day long.

Sunshine and Fresh Air

One of the best things you can do every day to boost your energy is getting outside for fresh air and sunshine. Sunshine helps your body produce vitamin D, which is essential for overall health and energy. Fresh air revitalizes your mind and body, providing a quick and natural energy boost.

Try to find simple ways to spend more time outside getting your sunshine and fresh air, such as enjoying your morning cup of coffee on your patio, going for a short walk around the backyard, or taking your dog for a walk in the afternoon.  If your loved one is mobile and willing let them accompany you for a short stroll.  The combination of sunlight and fresh air can improve your mood, reduce stress, and help you feel more alert and energized throughout the day.

This of, course, depends on the weather.  Today as this is written, it is 95 degrees and very humid so fresh air isn’t happening!  But, weather permitting, spending some time outdoors, no matter how long, each day is great for mental health.  Research has shown that just looking at a picture of the outdoors for as little as 30 seconds can give you a boost.  That’s why many of our posts have nature scenes!  You are welcome! 

 Move! 

Try to find ways to stay active throughout the day.  Even small actions count, like going up or down the stairs when you can, stretching your body by doing standing pushups against the kitchen counter in the morning,  taking the trash out or unloading just delivered supplies. Aim to move every hour, even if it’s just a quick stretch or a short walk. I get up and walk around the kitchen island for 5 to 10 minutes several times a day.  Makes my legs feel better, I can shake off the tension, realign my body so I am standing tall.  Is there a place in your house to walk?  Down the hall and back? A path through two adjoining rooms?

Regular movement helps increase blood flow, reduces fatigue and stress,  and keeps your muscles engaged. Staying active also enhances mental clarity and productivity, helping you to stay focused and energetic throughout the day.

Hydrate

Believe it or not, drinking more water and staying hydrated is one of the best ways you can boost your energy throughout the day. People don’t realize how much of an impact water has on mental and physical health.  Drink throughout the day and you will notice a difference.   

Give yourself permission to take a break

It helps to maintain energy throughout the day which in turn boosts productivity when you allow yourself to take short breaks during the day. Doing this will help you to recharge and prevent burnout. Aim for a five to ten-minute break every hour. During these breaks, step away from your work, stretch, or walk. This allows your mind and body to rest, reducing stress and improving focus when you return to your tasks. Breaks are a great opportunity to practice deep breathing or mindfulness exercises, which can further enhance your energy and overall well-being.

This in one of the hardest things for caretakers to do.  There is ALWAYS something that needs to be done.  And who knows if we will get another chance to load the washer, the dishwasher and empty the trash while our charge is engaged with tv or snoozing in the chair.  Go ahead and do all those things.  AFTER you have taken three minutes for one of the other tips mentioned here.

 Eat Meals on a Regular Schedule

Eating small meals throughout the day helps maintain steady energy levels and prevents the crashes that come with larger meals on an irregular schedule.  As a caregiver, it is really easy to postpone meals to clean up a mess or deal with a situation.  Or to skip breakfast because you dive right into the morning routine.

  Eating every three to four hours helps keep your metabolism active and provides a steady supply of energy. Look for balanced meals with foods you enjoy eating, but are also high in important nutrients. Some foods that can help with your sustained energy include nuts like almonds, lean protein, fruits and vegetables, and whole grains. Limit overly processed foods and those with high amounts of refined cards and sugar. Healthy snacks like nuts, yogurt, or a piece of fruit can provide a quick energy boost.

 Reduce  Caffeine and Sugar Intake

Not a coffee drinker here – but Dove Dark — ahhh!   Both caffeine and sugar are great at giving you a short-term energy boost.  However,  they often make you feel even more fatigued later in the day. This is why in the afternoon, you often crave sugar or more caffeine, but just consuming more of it does not give you the boost you want.  For true sustained energy during the day, switch to healthier snacks, get up and move or find something to focus your mind on instead of popping another cartridge in the coffee maker.

 Focus on Good Quality Sleep

If you don’t get good sleep at night, you won’t have much energy to get you through the next day. This is a common mistake as people  often do not link their sleep with their overall energy. You don’t need more coffee in the morning – what you need to do is prioritize good sleep. Skip tv or other activities for at least an hour before bed.  Adjust your sleep environment so it is dark and as calming as possible.  Set your phone to play relaxing music for thirty minutes.  Journal or read while it plays. 

Getting enough sleep is crucial and easier said than done.  We have some tips on how to get your sleep as we go along and I will link them here.