For the better part of the last decade, self-care has been a buzzword, with self-help experts touting everything from eating well and drinking more water, to scheduling “me time” and having a spa day.

As a caregiver for a loved one with dementia or Alzheimer’s disease, you know how each day is different and how much there is to do. From coordinating care and managing appointments, ensuring your loved one is safe and well-cared for to managing your frustration, stress, and grief, self-care is essential, not selfish.

Sounds like a pipe dream? It doesn’t have to be. There are many realistic self-care tips you can implement in just a few minutes a day, making a BIG difference in your quality of life.

1. Eat Healthy

With your long list of to-dos, you might not have the time or energy to plan healthy meals. Maybe you rely on processed foods, fast food, or grab-and-go options. Or maybe you skip meals or forget to eat altogether.

Yet eating healthy can help balance your blood sugar, stave off sickness and chronic health conditions, give you the energy you need, support your mental health, and reduce the effects of stress on your body. Here are some easy ideas to consider:

  • Focus on whole foods, including fruits and vegetables, lean protein sources (chicken & fish), and healthy fats like those found in olive oil, nuts, and seeds.
  • Look for ways to add nutrition to your diet without a ton of effort. Blend a smoothie, make a large salad with lots of veggies, or add beans to your meals.
  • Stay hydrated and drink plenty of water—men need about 15.5 cups per day, while women need about 11.5 cups.
  • Limit refined carbohydrates (white bread, crackers, cookies, bagels, etc.), saturated fat, and sugar, including sugar-sweetened beverages.

2. Sleep Better At Night

Sleep may seem elusive, especially if you’re up at night caring for a loved one. Or you can’t sleep because worry and stress are getting in the way. Yet sleep deprivation has been linked to an increase in health problems, pain, mood changes, cognitive impairment, lower immunity, weight gain, decreased productivity, and impaired driving. Research shows that those who provide care to someone with dementia have significantly poorer sleep than non-caregivers.

Getting 7 to 9 hours of sleep—or a bit less if you’re older—is important for your health and for keeping up with the demands of caregiving. Here are some ways to improve the amount and quality of your sleep:

Keep the same sleep schedule every day, including on weekends.

  • Have a relaxing bedtime routine such as reading, taking a bath, or listening to calming music.
  • Try grounding techniques to reduce stress and anxiety, such as deep breathing, diffusing essential oils, gentle stretches, positive affirmations, or holding a piece of ice (which can stop anxiety in its tracks and bring you back to the present moment).
  • Keep a journal on your nightstand to write down your worries, ideas, or process thoughts, and make sense of your feelings.
  • Read a book or magazine while lying in bed.
  • Disconnect from electronics 2 hours before bedtime. Devices emit blue light that may interfere with sleep.
  • Keep your bedroom cool and dark.
  • Avoid caffeine or alcohol in the hours before bed.

3. Get Moving

Whether it’s a leisurely walk in the park, water aerobics, or your favorite Zumba class, exercise is one of the best self-care tips for caregivers. Prioritizing physical activity has a host of benefits, including:

  • Improves sleep
  • Reduces stress and anxiety and boosts mood
  • Prevents chronic health conditions, including dementia
  • Supports a healthy weight
  • Strengthens your bones and muscles
  • Improves balance and coordination

While you may not think you have enough time to work out, there are ways to fit it into your everyday life and still reap the benefits. Here are some ideas:

  • Ask family members or friends who have offered to help to stay with your loved one for 30 minutes or an hour so you can exercise.
  • Find opportunities to fit in physical activity into your everyday life. Gardening, chair workouts, taking your dog for a walk, going on a group walking tour, or walking laps around the mall all count.
  • Take a walk or bike ride after dinner every night with a friend, neighbor, or on your own.
  • Do an at-home workout. Find videos on YouTube or subscribe to a virtual workout program such as SilverSneakers, SeniorPlanet, or GetSetUp.

4. Manage and Reduce Stress

With all of the demands placed on you, there’s simply no getting around the stress that comes with caregiving. In fact, more than half of caregivers experience extreme stress levels, one study found.

Stress can take a toll on your physical, mental, and emotional health, so finding ways to keep it at bay is important. The best stress-reduction techniques are those that are realistic and you find are effective and enjoyable. Here are some to consider:

  • Sign up for a weekly yoga class or try online videos.  
  • Try grounding techniques such as deep breathing, progressive muscle relaxation, aromatherapy, visualization, or the 5-4-3-2-1 technique.
  • Carve out a few minutes each day to practice meditation. Try guided apps such as Calm or Headspace to make getting into the flow easier.
  • The old adage, laughter is the best medicine, can be an effective way to cope with stress. In fact, research shows laughter therapy can reduce pro-stress factors and increase mood-elevating anti-stress factors to reduce anxiety and depression. Watch a funny movie, a video of your favorite comedian, a humorous podcast, or try laughing yoga (yep, that’s a thing).
  • Be kind to yourself. Accept what is in your control and what’s not, and that you’re doing the best you can.

5. Get Caregiver Support

Regardless of how well you’re managing your caregiving responsibilities, everyone needs support and community.

  • Accept help: If family, friends, neighbors, or co-workers have offered to help, take them up on it. They can set up a MealTrain or help out with laundry and errands. They can spend time with your loved so you can go to a doctor’s appointment, check something off your list, or do something that brings you joy.
  • Consider respite care: You can’t do it all on your own, and it’s OK to take a break. Whether it’s an in-home provider of companion services for your loved one, a home health aid, an adult day center, or a long-term care community, having a list of options available is important.
  • Connect with your community: Friendship and community are important for feeling less alone and isolated and more connected.Think about joining a book club, meeting a friend for coffee, or attending a local support group.

Two great Central Florida organizations that Charter Research is pleased to work closely with are the Alzheimer’s and Dementia Resource Center (ADRC) and Coping with Dementia. Both organizations provide a number of different services and help, from education and training to informative newsletters and physician referrals.

Some national organizations that offer support include:

Get Caregiver Support at Charter Research

At Charter Research in The Villages, we also provide monthly events and support groups for caregivers.

To learn about current clinical trials at Charter Research, call us at 407-337-3000 (Orlando), 352-441-2000 (The Villages), or 773-300-1000 (Chicago). You can also fill out the form on this page, and one of our representatives will call you within 24 hours (excluding weekends).