Key takeaways
- A balanced diet, regular physical activity, and good sleep hygiene is essential for carers to sustain their health and wellbeing
- Small, practical changes in your daily routine can have a significant positive impact on your energy levels, mental health and overall quality of life
- Don’t hesitate to seek support or use available resources to help you manage your responsibilities while looking after your own health
Being a carer for someone with cancer is a demanding role that often leaves little time for self-care. However, it’s crucial to prioritise your health, not only for your wellbeing but also to provide the best possible support for the person you care for. Here’s how you can manage your diet, exercise and sleep effectively while balancing your caregiving duties.
Nourishing your body with a balanced diet
A balanced diet is the foundation of good health, especially when you’re under the physical and emotional stress of caregiving. Aim to include a variety of food groups in your daily meals – whole grains, fruits, vegetables, lean proteins and healthy fats. These foods will provide the nutrients your body needs to maintain energy levels, support your immune system and keep you feeling your best.
If time is limited, consider meal planning and batch cooking to ensure you have healthy options available, even on your busiest days. If you are shopping on a budget, opt for supermarket own brands, look out for offers, or choose frozen fruits and vegetables, which are just as nutritious as fresh. Remember, eating well doesn’t have to be complicated or expensive, it’s about making choices that support your health.
Staying active, even in small ways
Incorporating regular physical activity into your routine can be challenging when you’re caring for someone else, but it’s essential for maintaining both physical and mental health. Even small amounts of movement, such as taking the stairs, going for a walk, or following a short exercise video at home, can make a big difference. Exercise helps reduce stress, improves mood, and boosts energy levels, making it easier to handle the demands of caregiving.
If possible, try to find activities you can do with the person you’re caring for, such as gentle stretching or seated exercises. These shared activities can enhance wellbeing for both of you.
Prioritising your sleep and rest
Sleep is often compromised when you’re a carer, but it’s vital for your health and ability to care effectively. Poor sleep can lead to fatigue, difficulty concentrating, and even long-term health issues like high blood pressure. To improve your sleep quality, establish a regular bedtime routine, create a calm and comfortable sleeping environment, and avoid stimulants like caffeine in the evening. If your sleep is frequently interrupted by caregiving responsibilities, try to rest when you can during the day, even if it’s just a short nap.
If you find that your sleep issues persist, consider speaking to your GP or seeking support from a carers’ group. Sometimes, talking through your concerns and getting professional advice can make a significant difference in how you manage your sleep and overall wellbeing.
Seeking support and making small changes
Balancing self-care with caregiving can be difficult, but small changes in your daily routine can lead to significant improvements in your health and wellbeing. Don’t hesitate to reach out for support, whether from friends, family or professional carers. By looking after your own health, you’re better equipped to support the person you are caring for, ensuring that you both benefit from your efforts.
While we have ensured that every article is medically reviewed and approved, information presented here is not intended to be a substitute for professional medical advice, diagnosis, or treatment. If you have any questions or concerns, please talk to one of our healthcare professionals or your primary healthcare team.
References:
‘Looking after yourself,’ carersuk.org, accessed August 2024, https://www.carersuk.org/help-and-advice/your-health-and-wellbeing/looking-after-yourself/