Last Updated on October 26, 2024
Caring for a loved one with a serious illness can be physically and emotionally demanding. And when you have diabetes yourself, your challenges may be greater in number and severity.
We all know the airplane emergency analogy about how you must put your own oxygen mask on before you help those around you. That’s because if you can’t be fully present in the moment, then you won’t be able to assist anyone else. And the same logic applies to being a caregiver.
In order to be the most effective caregiver possible, you must take your own health and well-being seriously. You simply can’t be there for others when you’re overly stressed, fatigued, or chronically sick. And while living with diabetes can be complex, there are some practical lifestyle adjustments you can make to foster your wellness and provide the best care possible for your loved one. Consider the tips below from Diabetes 365.
Check Your Career Path
There’s no getting around the fact that life circumstances can play a major role in our all-around health and well-being. And if you are in a job that you hate or that brings unfulfillment to your life, making a change could put you on track to improving your quality of life. Are you doing something that satisfies the purpose deep in your soul? If you did something different, what would you do?
For instance, if you have a passion for caregiving or any other aspect of healthcare, consider returning to school to get a degree in health administration. This would enable you to learn a variety of skills—from information management to communications, from business management to strategic planning. And if you go with an online program, you can advance your career while also enjoying enough flexibility to strike a balance with your work, school, and family.
Adjust Your Diet
Eating a healthy, balanced diet each day can do wonders for improving your short-term and long-term health, managing your diabetes, and reducing your risks of other chronic diseases.
There are a lot of foods that can help keep your diabetes in check. For example, oatmeal, brown rice, barley, whole wheat, and other fiber-rich whole grains can serve as an excellent base for your meals. Fatty fish, chicken, turkey, and other lean meats are great sources of protein. And deeply colored fruits and vegetables like spinach, carrots, and berries are solid choices for a daily diet.
It’s also essential to consider foods and drinks that you should limit in your diet. Be wary of sweet beverages that contain refined sugars, fructose, corn syrups, aspartame, and other sweetener products (both natural and artificial). Also, eat fatty and processed meats in moderation, and be vigilant about watching your sodium intake. Moreover, be conscious of your cholesterol and saturated fats consumption, and stay away from trans fats.
Exercise Regularly
Regular physical activity is second perhaps only to diet when it comes to developing habits that benefit your overall health and well-being. Find an activity that you enjoy and resolve to do it on most days of the week for at least 20 minutes. Controlling your body weight, losing weight if necessary, can go a long way in helping you manage your diabetes and lower your risk of heart disease and other health problems.
Twenty minutes a day is a worthy goal when you are just starting to work out after being inactive. But you should really push for a minimum of 150 minutes per week of aerobic exercise. Or if you prefer shorter, more intense exercise routines, 75 minutes of vigorous activity each week will do the trick. And of course, you can do a mixture of moderate and vigorous activity throughout the week.
It matters less the specific exercises you do and more that you stay consistent. Even if you’ve generally never liked to exercise, chances are you can find something you like if you put your mind to it. Here are just a few ideas to get you started:
- Brisk walking
- Running
- Swimming
- Cycling
- Weightlifting
- HIIT
- Pilates
- Yoga
- Zumba
- Recreational sports
Come up with a fitness routine that works for you, and you’ll be well on your way to a healthier, more energetic you.
Don’t Smoke
If you smoke, it’s not doing anything to keep you healthy or help your battle with diabetes. Sure, it may help to relieve short-term stress, but that’s only because you are feeding an addiction.
Smoking cigarettes is the most common avoidable cause of death in the United States, including premature death. It not only can impact your dietary choices and make it more difficult to exercise regularly but can also lead to high blood pressure and poor cholesterol, among other consequences.
These days, there are many different techniques and products to assist individuals who want to stop smoking. Take advantage of the moment and quit now. Not only can smoking make managing your diabetes more difficult, it’ll make life insurance rates much more expensive as well.
Get Your Rest
Sleep is another critical aspect of living a healthy life. Adults need at least seven hours of sleep each night for their minds and bodies to process the events of the day and recharge for the following day. If you’re not getting enough sleep right now, look for ways to adjust your nighttime routines. Consider establishing a firm bedtime, and find activities that help your mind and body unwind and prepare for rest.
Many people benefit from taking a warm bath, reading a book, doing light yoga stretches, or playing soothing music in the background. You also might consider turning off your electronic devices an hour before your bedtime. And make sure your bedroom is conducive to your sleep goals; turning down the temperature, ensuring the house is quiet, and installing blackout shades on your windows can help to create a more restful atmosphere.
Unwind Each Day
Along with resting at night, it’s important to have activities in your life that help you to relax. It could be a weekly event like going hiking or working on a passion project. Or you can find a hobby to do each day, even if it’s for 15 to 30 minutes. Whatever it is, your relaxing activity should remove you from your day-to-day obligations and give you something to look forward to when life gets challenging.
Being a caregiver can drain you physically, mentally, and emotionally. That’s why you must care for your own health and well-being. Along with implementing the tips above, keep looking for other habits to adopt that will enable you to provide top-notch care to your loved one without sacrificing your wellness in the process. Most of all, remember to have lots of grace and patience—both for your loved one and yourself.
Author Bio
June Duncan is the primary caregiver to her 85-year-old mom and the co-creator of Rise Up for Caregivers, which offers support for family members and friends who have taken on the responsibility of caring for their loved ones.
