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5 ways to care for yourself while caring for a loved one

Also: What is the magic sleep number? Must-have high-tech tools for caregivers.
Harvard Medical School

5 ways to care for yourself while caring for a loved one

Image: iStock

Caring for an aging parent or a loved one who is ill or disabled is often deeply rewarding. But it can also consume a lot of time, as well as physical and emotional energy. You may feel overwhelmed by myriad responsibilities — home, work, other family needs, and caregiving. But it's just as important to care for yourself before you burn out. Try our five tips below to help rejuvenate yourself.

1. Recruit help: You don't have to "do it all" yourself. In fact, it's best to have more than one person involved in caregiving. Whether it's accompanying your loved one to appointments, helping with housework, or cooking dinner one night a week, ask other family members to lend a hand. And if someone asks if he or she can pitch in, don't be afraid to say yes!

Product Page - Caregiver's Handbook
Close to 49 million informal or family caregivers offer assistance of all sorts to adults in America. Their efforts are vital to the lives of people struggling with illness, disability, or the changes that often accompany aging. This report will assist you in meeting the needs of the person you care for while attending to your own. It includes financial, legal, and medical information that’s vital to caregivers, as well as a special section devoted to caring for yourself as you navigate caregiving challenges.

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2. Quell guilt: At times, you may feel like there's something more you should be doing, or something you should have done differently. Rather than ruminate on what could or should be, give yourself credit for all that you do. If feelings of guilt are especially strong, it can help to talk them over with a counselor or social worker.

3. Stay active: Frequent exercise delivers proven health benefits, such as lowering cholesterol and blood pressure — and it can be a powerful energy- and mood-lifter, too. Try to get 30 to 60 minutes of exercise on most days of the week. If that amount doesn't seem doable, don't worry — some exercise is always better than none.

4. Stay connected: Catch up with friends by phone or email, or plan weekly walks or a regular lunch or movie. Ask people to drop by and visit with you, or the person you're helping, so that you can take a break and feel connected with the world outside your caregiving role.

5. Relax and enjoy yourself: Listen to music you like, take a luxurious bath, dabble in creative pastimes, or even splurge on a massage. You can also learn meditation or other relaxation techniques through a class, tape, or book (yoga is a great relaxer as well).

For more advice on caring for an aging family member or friend, buy Caregiver's Handbook, a Special Health Report from Harvard Medical School.

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News and Views from the Harvard Health Blog

What is the magic sleep number?

There is increasing evidence that America is becoming a country of chronically sleep-deficient citizens. According to a recent report from the Centers for Disease Control and Prevention, the percentage of adults sleeping fewer than 6 hours per night has increased by 31% since 1985.

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Must-have high-tech tools for caregivers

Image: iStock

When you are caring for someone who is ill, elderly, or disabled, it's important to consider how you'll handle those times when you can't be with your loved one in person. Thankfully, today's technology offers options that can help you keep track of your loved one's safety and well-being.

Most people are familiar with the emergency response system known as Lifeline. Experts call devices and systems like Lifeline "telecare." But there's much more to telecare than emergency assistance. Today, there are a multitude of telecare devices that can help you stay informed of your loved one's activities and needs in real time.

The nearly ubiquitous cellphone has become an essential caregiving tool. It can store and transmit vital signs, provide reminders when a measurement or medication is due, or (in phones with GPS) serve as a tracking device if a person wanders away.

Sensors worn on the body can automatically keep track of vital signs like heart rate and blood pressure. Other home sensors include devices placed on beds and refrigerators that can determine if and when a person is sleeping and eating. Still other devices dispense medications at predetermined times and give reminders to take the pills. And there's even a new, noninvasive technique to measure blood sugar levels using laser beams rather than needles, though this is still under development.

This trend is even extending to home design. A program at Weill Medical College at Cornell University called Environmental Geriatrics focuses on the use of specialized features to create home interiors and products that keep seniors healthy and functioning well on their own.

If you'd like to explore how technology could help you care for your loved one, talk with your geriatric care manager or doctor. She or he may be able to help point you toward appropriate resources.

And for more on how to develop effective plans and strategies for caregiving, buy Caregiver's Handbook, a Special Health Report from Harvard Medical School.

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In this issue: Alzheimer's prevention tips, shingles shot, PCBs in fish, heartburn relief and more.

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Vol. 16, Issue 74 | September 17, 2015
Stretching: Focus on flexibility
Stretching can help you be more flexible and have more movement in your joints. Try these techniques to avoid getting hurt.
Being older than age 50 makes you more likely to develop shingles. This viral infection causes a painful rash, but a vaccine helps lower your risk.
Bitter orange weight-loss supplements: Do they work?
Bitter orange is a common ingredient in weight-loss supplements but poses risks because of its stimulant-like effects.
Alzheimer's prevention: Does it exist?
Staying physically and mentally fit may be most effective in helping ward off Alzheimer's disease.
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Did you know 1 in 3 Americans regularly experiences some type of digestive difficulty — such as heartburn, gas, stomach acid or constipation — or a serious digestive disease such as Crohn's disease or ulcerative colitis? Without a doubt, digestive problems are a day-to-day concern. Fortunately, Mayo Clinic can provide answers with Mayo Clinic on Digestive Health. Learn more.
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Nearly everyone experiences occasional tension headaches. But frequent tension headaches can interfere with your daily life. Aside from medication, do you wonder what you can do to stop the pain? The answer may be as simple as taking good care of yourself: 1. Eat healthy foods. 2. Exercise regularly. 3. Get enough sleep. 4. Cut back on caffeine. 5. Reduce stress. 6. Massage tense muscles. 7. Take a break when you feel overwhelmed.
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Essentials Details People Should Know About Massage Therapy Provides At Medical Spa Queens NY

By Kenya England

Massage therapy involves the use of different techniques to manipulate the body tissues to normalize them. Some methods used include holding, body movements and movable or fixable pressures. No matter the type of technique used the recipient ought to feel relaxed at the end of the session. It is something that has been there since the olden days. Chinese medical texts that are 4000 years old were the first to reveal evidence of ancient people practicing body rub. In the fourth century during the times of Hippocrates, it was used for curative purposes by western healthcare. This article will highlight the origin of massages in medical spa Queens NY as Part Of alternative Treatment.

Nonetheless, the route of scientific use of massage dates to Per Hennik Ling. He was a Swedish who lived between 1776- 1839 and developed a system that integrated both passive and active massage uses. In 1813, he founded the royal central gymnastic institute that taught his massage methods that were in Sweden.

In the 1850s, two brothers introduced massage to the USA. George and Charles Taylor were the first Americans to introduce the technique to the USA. They had studied in Sweden and so had the basic skills used during the sessions. However, two Swedish physicians opened the first clinics in the USA after the period of civil war. The two clinics propelled massage to greater heights, and people became more aware of it and even adopted it for medicinal purposes.

There was the period in the 1960s when massage fell out for a while, but it slowly picked up among the people. It was used as a communicative and a relaxation tool. Currently, it is the most popular tool for treatment and medicinal purposes. The traditional medicine men and scientists both recommend it as a healing tool. Actually, some health insurance plans include it in their cover.

Massage is usually applied using hands but can also include the use of elbows and forearms. Despite the means used, the effect felt should be on the body systems including skeletal, circulatory, nervous, muscular, and lymphatic among other systems of the body. It applies the philosophy that gives he body the natural ability to heal itself as well as improve well-being.

There are different forms of massage including Swedish massage and deep tissue rub. Swedish massage is the most popular one. It uses long gliding strokes, frictions, and kneading techniques on the muscle layers. This is usually done in the direction of blood flow more so towards the heart. At times, it involves active and passive joint movements. It promotes relaxation, relieve muscle tension, as well as improve circulation.

Deep tissue kneading involves applying high pressure to the deep tissues and layers of the muscles. It is used with the aim of relieving chronic muscle tension while using slow but deep strokes. It is the most effective form of massage for chronic muscle tensions. You will find that masseuses direct friction across grains of the muscles for better tension relief.

Body rub has several benefits such as increasing lymphatic flow, relieving muscle tension and improving blood circulation. The massaging has therapeutic benefits like reducing anxiety, improving health, relieving stress and improving posture.

About the Author:

The Possible Vertigo Treatment You Must Not Overlook

By Janine Rhodes

Because of the busy activities and hectic schedule that we have, we often incur various complications. Even how much we take good care of our body, there is still possibilities that many illnesses will affect us. One of the most prevalent kind of disease is called vertigo. It is often characterized by dizziness and uneasiness in the sensation which could result to serious health threat .

Many people are aware that they are feeling uncomfortable when they experience it. Thus, there are some medical practitioners who conduct vertigo treatment in Toronto. However, they did not find any signs of effectiveness to some patients. In addition, there are some alternative treatments that can be done by a person. In fact, given below are some of it.

Suggestions that are brought up from your doctor should be accepted. If you were given recommendations and tips straight from your specialist, you must carefully follow it. Besides, doctors are expert enough in their profession, so no need for you to worry. What you only need to do is just to follow a specialist suggestions without a doubt.

Heed the recommendation of a specialist before undergoing treatment. Are you feeling discontented with your present status regarding your condition. Are you searching for possible treatments and luckily found one. One more thing, dont plunge into a treatment without the approval of your doctors. If the treatment you considered is not effective for you, the doctors will go against it.

Always follow activities emphasized by your doctor. There are simple steps that you could follow if ever you wish to be treated by a vertigo. The most important thing is that you correctly know the steps. Dont get too confused if ever it seems that there are steps which are not clear. Go through online and search for the appropriate knowledge you need.

Vertigo can be cured with simple medications. You dont need to be anxious anymore in seeking for possible treatment. As long as there are doctors and the power of the internet, there is no need for you to panic. Whenever you search for solutions and aid, you should also assess and make sure that it is the right thing. Dont plunge directly into something, especially if you are unsure about it.

Be wary when doing strenuous activities. Have you noticed that when you look up and down, the effects of it would only worsen. That is precisely you must prevent yourself from doing exhausting work or else you will suffer so much. Dont forget to rest immediately and take your medicines, if any. In that way, you can prevent yourself from suffering so much.

Always work on the suitable actions. The first suitable action you must take is to ask help from a medical expert. The next thing you can do is to lessen movements while you experience it. On the other hand, find the medications been given to you and take it immediately.

It may not be a serious complication, but without the proper guidance from a doctor, the condition might worsen. Therefore, dont hesitate to seek for help. Most importantly, treat it immediately or prepare for the worse things to happen.

About the Author:

How To Locate The Best Pain Doctors

By Shawn Hunter

Dealing with acute pain has never been easy. You know that there are people who had to deal with this due to old age or from some injury that they've acquired, but it is different story fir you. You've never really figured out what caused this and as such, you have been hoping to finally find somebody that can get you the answers you were looking for.

It is quite reassuring that there may be medical professionals you can refer to who can cover these needs for you. What you should specifically look for are pain doctors in toledo ohio. These are practitioners that have their services specifically focused towards the assistance of those people that are feeling the same symptoms as the ones you have. They may be the perfect experts to address your needs right.

One of the reason that you have to really take this condition seriously is that it can hamper your ability to give a full, active lifestyle. It is a fact that when you are in pain, you may not really be able to do the activities you would have such an easy time doing so if you are all well and sound. So, medical attention is what you need from the right experts in Toledo, OH.

There are people who did trey to resolve the issue through doing some home remedies. Some were lucky tough and were able to get the condition to alleviate as a result. Some, like you, wee not as lucky. So, the only choice that is really left for you right now is to find a specialist that can help figure out what exactly is wrong with you and address things the right way.

It helps to talk to people who happen to have the same issues as you too. They may be able to offer you suggestions and recommendations on the names of medical professionals that you can refer to. Considering how they have referred to the same providers before this might be a good idea. They can give you some information on how it was like for them to refer to the same providers then.

There are specific clinics that are established to address these conditions and you need to see if there is a way for you to give them a call and make inquiries on the services that they are offering. Call them up and ask about whether they can address your condition for you. See if they have the necessary professionals that will have the ability to guide you towards the path to healing and are recuperation.

Find out if you are referring to professional with the credentials and the necessary qualifications too. It is always reassuring to look at people who have been approved to offer their practice in your state since you are sure that they would be more reliable. They should know what they are doing better if they have been immersed in the field for a much longer time.

Do not forget to check how accessible are their clinics to. If you want to frequent their establishments every time you need to see them for these treatments, then you would prefer if they are closer, so, getting there every time is going to be significantly easier to do.

About the Author:

The Helpful Strategies In Debt-Elimination

By Kenya England

When money or other assets are owed, a person is considered to be in debt. This can be stressful and overwhelming. Most people do not want to file bankrupt, but are unsure about what their options are for eliminating their dues. In these cases, people may consider looking at strategies in debt-elimination, which are available through many sources around the world, including in the area of Moncton, NB.

Debt can be managed and paid off. It is possible. The goal is often to stop or slow debt growth during the elimination process. In doing this, people will find it easier to address what is due. There are a lot of steps in this process. Much effort is required for this to be successful. The work may be done without assistance or with help form different online and offline resources. People might also choose to work with professionals who are knowledgeable and can provide effective solutions.

Consolidation and management services are available through many companies. This support is helpful in that it can reduce or eliminate dues, making the payment affordable. This is not the best solution for all people, which is why it is important to do research to uncover the best options. Sometimes these are simple and other times they are more complex. Cases will vary.

Many times, the first step is making arrangements with the creditors. This might be done by professionals who are hired or the debtor. It is often best when professionals are given this task, as they are familiar with the negotiation process and may get the best set up. Not all can afford to hire professionals to help them. Most are already struggling with their finances. People might be able to hook up with organizations that offer low-fee or no-fee services for those in dire need.

People must know what they owe. This is essential. They cannot successful tackle what they owe if they are not clear on all that is due. Therefore, people need to be completely honest with themselves about their situation. This is the key to successfully fixing the problem.

With this understanding they can begin to address their dues. People should create a self-inventory to help them determine the best repayment options. The two key ways that debts are usually paid off: big to small and high to low. Big to small involves paying off the biggest debt first, no matter how much interest it has. With high to low, the opposite is done. People focus on addressing debts with the highest interest rates first. Both approaches come with their disadvantages and advantages.

It is important to save. This might sound counterproductive for a person who is struggling financially. However, this is a smart idea. It can take years to pay off what is owed. This is why putting aside savings to cover the cost of unexpected expenses or setbacks that might arise is best.

Strive to pay off more than the minimum that is due. This can lower the bill faster and lower interest paid. When possible, improve terms and consider seeking out counsel to be more effective.

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Food Safety News - September 17, 2015 All Five PCA Defendants to Hear Outbreak Victims’ Testimony

Food Safety News

All Five PCA Defendants to Hear Outbreak Victims' Testimony

By Dan Flynn

All five defendants charged in the Peanut Corporation of America (PCA) criminal indictments will be together next week in federal court in Albany, GA, to hear victim testimony. According to newly filed court documents, attorneys for Samuel Lightsey and Daniel Kilgore, the two PCA managers who voluntarily pleaded guilty to some of the charges after... Continue Reading

FDA Tells Senate Subcommittee that Full Funding is 'Absolutely Critical' for FSMA Success

By Lydia Zuraw

It's an oft-heard statement from officials at the Food and Drug Administration: The Food Safety Modernization Act (FSMA) requires sufficient funding allocated by Congress in order to be a success. The testimony that Acting FDA Commissioner Stephen Ostroff and Deputy Commissioner for Foods and Veterinary Medicine Michael Taylor gave before the Senate Agriculture Appropriations Subcommittee on Wednesday... Continue Reading

Low- and Middle-Income Countries Suffer Most From Foodborne Illness

By Lydia Zuraw

There are hundreds of millions of cases of foodborne illness worldwide every year, costing billions of dollars. It's believed that low- and middle-income countries bear the brunt of these illnesses. Evidence is limited, but the author of a new report believes this to be the case because of the high level of hazards often reported... Continue Reading

Michael Parnell's Attorney Paints Him as the 'Little Guy' in the PCA Case

By Dan Flynn

It’s long been known that government prosecutors would be going for lengthy prison terms if they gained convictions in the Peanut Corporation of America (PCA) criminal indictment. When they went after former CEO Stewart Parnell’s passport, they tallied up the maximum sentences he would be facing if convicted on all counts. The total came to... Continue Reading

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