How to Take Care of Yourself So You Can Take Care of Others!

The Importance of Prioritizing Nutrition as a Caregiver: Nourishing Yourself to Better Support Others

Caregiving for loved ones can be emotionally taxing, often leading to stress, burnout, exhaustion, and neglect of your own needs. Over time, this can take a toll on both physical health, emotional health, and mental health, compromising your ability to help others. The goal of this post is to help inspire some ideas on how you can remember to nourish yourself during these difficult times to improve your well-being and provide better care! 

Here are some top strategies on how you can create a nutrition strategy if you are currently in a caregiver role:

1. There is no such thing as a nutritionally complete food or food group: This means that you can take the pressure off yourself for only trying to select nutrient-dense foods at all times. Consider the collective nutritional contribution of all of the foods that you eat. 
2. Reallocate time to prepare meals: Are there times of the week where you have some time to pre-cut a variety of vegetables and fruit, bake a banana bread, make some meatballs or grill some chicken? This will save time for you later in the week where you can then also supplement with your favorite take out or prepared foods.  
3. Learn to love new foods: You can do a lot with eggs, potatoes, broccoli and your preferred oil. Try this combination: a can of wild salmon, chopped celery, sliced red onion, chopped green apple and a dollop of mayo along with a baked sweet potato or some cooked carrots. You could even make this a double or triple batch to save you time over the next couple of days. Preparing simple ingredients together from whole foods into delicious meals saves money and time! 
4. Simplify the collective strategy by using the Nutrivore Serving Matrix and an open mind. The Nutrivore serving matrix serves as your guide to hitting the many important nutrients that your body needs to allow all of the biological processes in your body to function like they should! Limiting nutrient shortfalls reduces the strain on your system and allows it to work as well as it is supposed to. Keeping an open mind allows you to broaden your palate for different flavor combinations like: Roast cauliflower tossed in tahini and garlic; Baked potato with sour cream and scrambled eggs with spinach for breakfast. 
5. There is room in your diet for empty calories: It is important to remember that food serves several purposes, one of which is pleasure. If you have achieved all of the nutrients your body needs from your other healthier food choices, then take the pressure off to enjoy a treat or two. It is OK that these foods were more about emotional support or flavor than nutrients!
6. Stay well hydrated:  Dehydration can exacerbate feelings of fatigue and diminish cognitive function. Aim to drink plenty of water throughout the day and limit consumption of sugary beverages and caffeinated drinks. Try herbal teas like dandelion, chamomile, licorice or green tea. Sparkling mineral waters and water rich fruits and vegetables are also great strategies to stay hydrated!
7. Listen to your body:  Pay attention to hunger and satiety cues, and eat mindfully. Avoid skipping meals or relying on stimulants like excessive caffeine to suppress appetite, as this can lead to irregular eating patterns and nutrient deficiencies.
8. Seek support when needed: Don’t hesitate to ask for help from family members, friends, or community resources to help you complete your to-do list. Seeking help with caregiving responsibilities will alleviate stress and free up time for self-care, including meal preparation and grocery shopping.

As a caregiver, you play a vital role in the lives of those you support. However, caring for others shouldn’t come at the expense of your own health and wellness. By prioritizing nutrition and self-care activities into your daily routine, you can sustain your energy, resilience, and capacity to provide compassionate care. Remember, nourishing yourself is not only an act of kindness towards yourself but also a means of ensuring you can continue to be there for others when they need you most. Think of it this way, taking care of your own needs and maintaining your own well-being is vital for both short-term relief and long-term resilience.