Keeping yourself healthy

Article Topics:

Why is it important to pay attention to my eating now?
How can I eat better?
Where can I get more information on eating well?

Eating Well

Why is it important to pay attention to my eating now?

Eating right can be difficult when you’re caring for someone with cancer. Appointments may get in the way of meals. You might not like the food at the hospital or transfusion center. You may not have time or energy to cook. If your loved one is not eating on a regular schedule, you may be less motivated to prepare meals. But caregiving can stress your body and spirit. You're at greater risk of getting sick. So is the person with cancer. Eating well will help you both stay healthy. A healthy diet can help protect you from heart disease, bone loss, diabetes, high blood pressure, and other illnesses.

How can I eat better?

Here are some tips for eating right:

Get help with caregiving so you have time to eat well.
Plan ahead for meals. Prepare some meals in advance. Consider asking a friend to help, or try an online meal-planning tool like the Interactive Menu Planner, Healthy Eating Pyramid, or MyPyramid Menu Planner.
Avoid skipping meals. Pack a lunch if you’re going to be taking the patient to treatment during the day.
Try to get a variety of healthy foods and beverages each day. Eat lots of fruits and vegetables.
Read food labels so you know what you are eating, and try to avoid saturated fats (cheeses, some meats, whole milk, butter, etc.), transfats (snack foods, frozen dinners, cakes, cookies, margarine, fried foods), cholesterol, and added sugars
Limit your intake of alcohol.
Try to eat 2 cups of fruit and 2 and1/2 cups of vegetables daily.
Drink 3 cups per day of fat-free or low-fat milk or equivalent milk products.
Eat plenty of fish and nuts.
Cook with vegetable oils (olive, canola, sunflower, soy and corn) rather than butter.
Drink beverages without added sugars or sweeteners.
Limit salt.
Keep healthy snacks like fresh fruit, unsalted nuts, or low-fat string cheese on hand.
Keep a food diary for three days. Write down what, when, where, and how much you eat. Your food diary will help you understand your eating habits, and what areas you need to work on.

Where can I get more information on eating well?

Here are some helpful websites:

EatRight.org
American Heart Association Nutrition Center
Dietary Guidelines (U.S. Department of Human Services)
Eat, Drink, and Be Healthy: The Harvard Medical School Guide to Healthy Eating
Nutrition for Life

You might also consider asking your doctor or a nutritionist for help in planning a balanced diet.

Next learn about…

Getting help with caregiving
Getting exercise
Staying healthy
Coping with caregiving

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Why is it important to exercise now?
How do I start exercising?
What can I do to get exercise?
How much exercise do I need?
Where can I get more Information on exercising?

Getting Exercise

Why is it important to exercise now?

Exercise is important for good health. Just a few minutes of activity a day can improve your overall well-being. It can give you more energy, reduce stress, and lift your mood. It can also decrease your risk of heart disease, colon cancer, diabetes, osteoporosis, and high blood pressure. Caregivers that exercise regularly are less likely to be depressed, anxious, angry, or stressed.

How do I start exercising?

Talk your doctor before starting an exercise program. If he or she gives you the go-ahead, make a list of some activities you enjoy or have always wanted to try. Then look into exercise programs at nearby fitness centers, community colleges, local senior or community centers, etc. You can probably find classes for your age group and fitness level. For a personal fitness program, consider a personal trainer. Your doctor or the local health club can recommend one. If exercise has not been part of your daily routine, start slowly. Begin at a comfortable level, and add a little more activity each time you work out.

What can I do to get exercise?

Here are some things try:

If you can, take a daily walk around your neighborhood or to a local park.
When the hospital staff comes in to take the patient’s vitals, take a brisk walk up and down the hall.
When you’re on the phone, walk rather than sit while you talk.
When you’re not with the patient, take the stairs instead of the elevator, and park your car a bit farther away from your destination..
Do yard work.
Get an exercise “buddy.” Ask a friend or family member to exercise with you, or to stay with the patient while you exercise.
Bike to work, to run errands, visit friends or just for fun.
If you have time, take a dance class, play a game of tennis, or play some volleyball.
Go for a jog, swim or fast walk.
Jump rope.
Do some push-ups, or sit-ups.
Lift weights.
Do “chair” exercises like knee lifts, shoulder circles, and head/neck stretches. You can do these while sitting with your loved one at home or in the hospital.

Many people find it helpful to keep track of their weekly exercise activities. Seeing your progress can motivate you. You can use this worksheet.

How much exercise do I need?

Try to get 30-60 minutes of exercise 4 to 6 times a week. Include aerobic and strengthening activities. Aerobic exercise raises your heart rate and makes you breathe hard. Strength-training builds muscle in your arms, shoulders, chest, stomach, back, hips, and legs.

Try to get at least 2 hours and 30 minutes of moderate aerobic exercise per week or 1 hour and 15 minutes of vigorous aerobic exercise per week. Try starting with 10 minutes. Do strength-training at least 2 days a week. Try exercising each muscle group 8-12 times a session. Don’t worry if you can’t do that much. Anything is better than nothing!

Where can I get more information on exercising?

Here are some helpful websites:

American Council on Exercise
Tips to Help You Get Active (Weight-control Information Network)
HealthFinder.gov (U.S. Department of Health & Human Services)
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Next learn about…

Getting help with caregiving
Coping with caregiving
Eating well
Staying healthy

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Why do I need to think about my own health now?
What do I need to do to stay healthy?

Staying Healthy

Why do I need to think about my own health now?

Caregivers often brush aside their own needs. They tend not to go to the doctor as often as they should, and many do not get the preventative care that they need. But, caregiving can be physically and emotionally demanding. As a caregiver, you are at greater risk for colds, infections, and chronic diseases. Taking time to take care for yourself is important.

What do I need to do to stay healthy?

It’s important that you have regular check-ups with your medical doctor, eye doctor, and dentist.

The US Preventive Services Task Force recommends you get the following on a regular basis:

Everyone: Dental checkups and cleanings, eye exams, blood pressure checks, weight and height measurements, blood work (e.g. blood glucose, thyroid function, and cholesterol), fecal occult blood tests (for people age 50 or older or as directed by your doctor), and colonoscopies (as directed by your doctor).
Women only: Mammograms (for women age 40 or as directed by your doctor), Pap smears, bone density tests (as directed by your doctor), and breast self-exams.
Men only: Prostate exams (for men age 40 or older or as directed by your doctor), and Prostate Specific Antigen (PSA) tests(as directed by your doctor).

Call your doctor to schedule your next appointment, or add a reminder on your calendar to do so later. If you don’t have a family doctor, eye doctor and/or dentist, ask a friend to recommend one. Also ask others to stay with the patient while you are at your appointments, and/or to remind you of your appointments and annual check-ups.

It’s also important that you take care of yourself by eating right, getting enough sleep, and getting exercise.

Next learn about…

Getting help with caregiving
Avoiding substance abuse
Getting exercise
Eating well

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