Nutrition
Being a caregiver for someone with a chronic illness can be challenging and time consuming. And many caregivers do it while holding full-time jobs. Caregiving is important and necessary for so many families, but it can take a serious toll on a person’s mental and physical well-being.
What is caregiver burnout?
Cooking, cleaning, paying the bills, administering medication, driving a loved one to health care appointments and ensuring they stay safe takes a lot of time and effort.
The Cleveland Clinic defines caregiver burnout as “a state of physical, emotional and mental exhaustion.” Stressed caregivers may face fatigue, anxiety and depression. They may experience sleep disturbance, lose interest in activities they once enjoyed, withdraw from friends and family, get sick often and even undergo feelings of wanting to hurt themselves or the person they’re caring for.
Consider these facts on caregiver burnout in the U.S.:
- There are 48 million adult family caregivers who are not paid for their labor
- In 2021, unpaid family caregiving was valued at $600 billion
- More than 60% of family caregivers work either full or part-time
- About 50% of caregivers report that caregiving increases their level of emotional stress
5 ways to support good nutrition
Being an effective caregiver starts with caring for yourself. To continue being there for your loved one, you need to protect your own health and prevent burnout. If you’re skipping meals, eating junk food, losing or gaining weight and not exercising due to stress or lack of time, you won’t have the strength to help.
One of the biggest factors in supporting good health is nutrition. Poor nutrition leads to stress and fatigue and can contribute to the risk of developing some health conditions including high blood pressure, high cholesterol, heart disease and diabetes. A healthy diet also provides essential nutrients to help bolster your immune response to fight off illness.
Here are some easy ways to eat a healthy diet and build resilience as you care for your loved one.
1. Eat a well-balanced diet
- Choose colorful fruits and vegetables, whole grains, lean fish and poultry and low-fat dairy products
- Limit red meat, sugar, salt and saturated fats
- Control portion size, sugary drinks and snacking
- Drink plenty of water
2. Make a meal plan
What healthy foods do you love to eat? And how much time do you have to prepare your meals? Based on those answers, create a meal plan for the week — or even the month, then create a weekly shopping list to match your plan. Being organized about your meals and groceries will save you time and ensure you have everything you need when it’s time to make a meal.
3. Reduce cooking time
Use an air fryer, crock pot or pressure cooker to make your meal while you do other things — or just relax.
4. Cook once, eat twice (or three times!)
If you’re taking the time to cook, why not make extra so you can enjoy it another day? By doubling a recipe and refrigerating or freezing the leftovers, tomorrow’s dinner — or next week’s dinner — is a snap.
5. Get home-delivered meals
Signing up for home-delivered meals that offer quality nutrition is a great way to help you stay healthy and get a break from cooking. And they can be a good option for the person you’re caring for, too.
Mom's Meals® can help
Let us do the cooking for you and your loved one. Mom’s Meals makes quality nutrition at home convenient and delicious with ready-to-heat-and-eat meals delivered direct to your home. Choose from nine condition-specific menus and 60+ meal options designed by registered dietitians and crafted by professional chefs. Learn more.
