Natural ways to take care of yourself as a caretaker

There are many natural supplements that can work wonders for mood, stamina, energy and immune function.Some great ones for caretakers include:Magnesium, also known as "the anti-stress mineral," is available in pill form or in forms like Calm.  It can help reduce anxiety, improve quality of sleep and help with muscle pain, among other benefits.SAMe (S-Adenosyl Methionine), derived from the amino acid methionine, is involved in numerous biochemical reactions in tissue including the liver, joints and brain.  This is an excellent supplement to take to naturally improve mood.  It can also be very effective for muscle and joint pain that often accompanies stress.Vitamin D is often depleted, particularly in winter months.  Supplements are very inexpensive and can make a noticeable effect on your mood.Fish oil and other sources of Omega-3s have been linked to lessening depression and helping with chronic pain such as arthritis.  WebMD has more information.St. John's Wort has been found to be effective for treating depression in many people with mild depression.Be sure to research supplements fully before taking them, particularly if you are taking other supplements or medications, are pregnant or breastfeeding, or have chronic health conditions.Find ways to use your body every day.  Yoga, walking, exercise or even playing at the playground with your children will all:Release natural endorphins to lift your mood.Give you more energy throughout the day.Keep you fitter and feeling better about yourself.Boost your immune system.There's no need to head to the gym or devote hours a day to an exercise routine.  Turn on your iPod and dance for 10 minutes at a time to some favorite music.  Run up and down the stairs 10 times, several times a day.  Wake earlier than the rest of the house and do a yoga program. Walk to take care of errands.  Play kickball with your kids.  Just use your body, the more the better.This can be hard, but make it one of your priorities.  On the Mayo Clinic's Stress Blog, Dr. Edward T. Creagan says that getting enough sleep is the single most important way for caretakers to manage stress.He writes:If the advocate is worn down, frazzled and distracted, the patient rarely will do well. For myself I know that the times when I was the most frustrated — with the system or our technidigital world, for instance — are the times when I was sleep-deprived. As simple as it sounds, a good night's sleep empowers and energizes us to tame the demons threatening our wellbeing and that of our patients and families.I am not proposing that a good night's sleep is the panacea for life's miseries. But from my own experience and that of friends and colleagues, I've learned that compromising on sleep can compromise our thought processes and our judgment. And it has a ripple effect on our patients. We caretakers simply must take care of ourselves, and a big part of that is making sure we are rested and rejuvenated for the work we do. View the list »
Seven ways to take care of yourself as a caretaker

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Taking care of others is mentally and physically exhausting at times, and it can take a real toll on us.

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While we all take care of others to some extent in our lives, some circumstances are especially draining, such as caring for an elderly parent, providing medical care for a family member with a chronic illness, or being the primary caretaker for young children with special needs. In times like these, it's especially important to take extra care of ourselves.

Some small steps can make a big difference in how we feel in times of stress. Some supplements are excellent at restocking our depleted energy stores and naturally lifting our moods, sleep can completely change our outlook, and something as simple as reading a fabulously funny blog post can give us the psychological boost to get back into the fray.

Click on the list below for important ways to give yourself the extra support you need, physically and emotionally.

View the list
  • This can be hard, but make it one of your priorities.  On the Mayo Clinic's Stress Blog, Dr. Edward T. Creagan says that getting enough sleep is the single most important way for caretakers to manage stress.He writes:If the advocate is worn down, frazzled and distracted, the patient rarely will do well. For myself I know that the times when I was the most frustrated — with the system or our technidigital world, for instance — are the times when I was sleep-deprived. As simple as it sounds, a good night's sleep empowers and energizes us to tame the demons threatening our wellbeing and that of our patients and families.I am not proposing that a good night's sleep is the panacea for life's miseries. But from my own experience and that of friends and colleagues, I've learned that compromising on sleep can compromise our thought processes and our judgment. And it has a ripple effect on our patients. We caretakers simply must take care of ourselves, and a big part of that is making sure we are rested and rejuvenated for the work we do. 
  • Find ways to use your body every day.  Yoga, walking, exercise or even playing at the playground with your children will all:Release natural endorphins to lift your mood.Give you more energy throughout the day.Keep you fitter and feeling better about yourself.Boost your immune system.There's no need to head to the gym or devote hours a day to an exercise routine.  Turn on your iPod and dance for 10 minutes at a time to some favorite music.  Run up and down the stairs 10 times, several times a day.  Wake earlier than the rest of the house and do a yoga program. Walk to take care of errands.  Play kickball with your kids.  Just use your body, the more the better.
  • There are many natural supplements that can work wonders for mood, stamina, energy and immune function.Some great ones for caretakers include:Magnesium, also known as "the anti-stress mineral," is available in pill form or in forms like Calm.  It can help reduce anxiety, improve quality of sleep and help with muscle pain, among other benefits.SAMe (S-Adenosyl Methionine), derived from the amino acid methionine, is involved in numerous biochemical reactions in tissue including the liver, joints and brain.  This is an excellent supplement to take to naturally improve mood.  It can also be very effective for muscle and joint pain that often accompanies stress.Vitamin D is often depleted, particularly in winter months.  Supplements are very inexpensive and can make a noticeable effect on your mood.Fish oil and other sources of Omega-3s have been linked to lessening depression and helping with chronic pain such as arthritis.  WebMD has more information.St. John's Wort has been found to be effective for treating depression in many people with mild depression.Be sure to research supplements fully before taking them, particularly if you are taking other supplements or medications, are pregnant or breastfeeding, or have chronic health conditions.
  • Eating healthy is always important, but it's especially important when your body is facing additional challenges like lack of sleep and increased stress.If necessary, post a list as a reminder to yourself to take in enough fruits, vegetables, protein and water.  Avoid chemicals and junk food.  This is not the time to live on Diet Coke and Cheetos.  If necessary, wean yourself slowly from processed junk "food" and over to true nourishment. Making simple changes like starting your day with a green smoothie (I promise they're better tasting than they sound!) will make a huge difference in your health, energy and even mood.
  • Don't underestimate the benefits of time in nature, both mentally and physically.  The sun provides vitamin D, ocean air has detoxing properties and nature in general has been shown to greatly improve mood and energy levels.  Green spaces were even proven to be effective in reducing ADHD symptoms in children. If you absolutely can't get into nature, bring it inside.  Many plants are great at naturally cleaning the air and also just create a calming atmosphere.  Potted spring flowers can fill the house with the scents of spring and naturally lift your mood.  Listening to CDs of streams, the surf or even crickets and frogs can help calm you when you're feeling anxious. 
  • You can't do this alone.  Or you can, but it will be much harder.Whatever it is that you're handling, it will be much easier if you can regularly connect with others who support you.  Ask for help with housework if you're feeling overwhelmed.  Find a support group for others in your situation.  Call and talk to a friend to lift your spirits.  Spend time with people who help recharge you.
  • Find ways to treat yourself in ways that make you feel pampered.  This can mean sneaking off for a bubble bath after everybody is in bed, keeping a secret stash of good chocolate, arranging for a monthly massage or making room in your budget for a weekly bouquet of flowers from the supermarket for your kitchen counters.Think of it as a very small price to pay for the quality of work you're providing for your loved ones.  You deserve it.
  • Find ways to laugh, smile, look at the bright side and otherwise focus on joy throughout the day.Laughter has been proven to improve our immune systems.  Smiling often has been shown to improve moods -- even when you don't initially feel like smiling.  Focusing on joy makes it easier to bring more joy into your life.If you need a little help finding joy, here's some good sources:Follow blogs that make you laugh out loud.Keep a Pinterest board of images that make you smile or laugh, and revisit it when needed.Call friends who always end up putting you in a better mood.Watch TV shows or movies that make you laugh.Get down on the ground and play with your children.Keep a gratitude journal.Start a photography challenge to photograph one thing each day that's beautiful in your surroundings.Read books that lift your spirits.Cultivate friendships with people who are fun to be around.Keep things in perspective.Make an effort to smile and laugh each day, even if you don't feel it. Play music that makes you feel happy.
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, Mankato Green Culture Examiner

Alicia Bayer lives in Westbrook with her husband and five children. She's passionate about protecting our environment and enjoys organic gardening, all natural cooking, holistic health and living well on less. Follow Alicia on Twitter @magicandmayhem and on Facebook at All Natural Families.

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