Stronger At Home Newsletter - Caregivers

Let’s talk about Caregivers… 

Caring for a loved one—whether a spouse, parent, or friend—can be one of life’s most meaningful yet demanding roles. As in-home health care professionals, we witness firsthand the physical and emotional toll caregiving can take. This month, we’re focusing on you, the caregiver—offering practical tips and resources to support your wellbeing and your connection with your care partner.

1. Protect Your Mental Health

• Set boundaries. You cannot pour from an empty cup.  Schedule “you-time”, even 15 minutes a day, for activities that replenish you.

• Acknowledge emotions. It’s normal to feel stress, guilt, or grief.  Talking with a counselor or joining a caregiver support group can help you process these feelings in healthy ways.

• Mindfulness and breathing. Simple breathing exercises or guided meditation can reduce stress and restore focus throughout your day.

• Body mechanics matter. When lifting or assisting someone, protect your body by engaging your core, keeping the person close to your body, and using the strength of your legs - bend at your knees and hinge at your hips (not your back), and position yourself in a stride stance so you can shift your weight from one leg to the other.  If in doubt, ask a physiotherapist for guidance.

• Stretch and strengthen. Even five minutes of daily mobility work can ease stiffness and prevent injury. Your physiotherapist or kinesiologist can tailor an exercise plan that fits your needs.

• Rest and nutrition. Fatigue can lead to burnout. Aim for balanced meals, hydration, and consistent sleep patterns when possible.

• Stay connected—whether through regular phone calls, hobby groups, or online communities, because caregiving can be isolating. Social support reduces depression and helps you feel less alone. Invite a friend to join you for a walk or virtual chat while your loved one rests—it benefits you both!

• Recognize that both grief and love can coexist. As roles shift—spouse becomes caregiver, parent becomes dependent—relationships evolve.  Focus on shared moments of joy and connection: a smile, a song, or a simple shared meal.

Get an individualized Assessment & Treatment Plan with one of our amazing Therapists TODAY, so we can help both you and your loved one maintain your mobility, strength, independence and dignity.

Our PhysioCare at Home team can help. 

To Your Health,                 

Jillian 

Physiotherapist & Clinical Director 

Check out this video on how to engage your core…

Caregiver Spotlight

Physiotherapist, Shauna had this to say about the role Karen is playing as caregiver for her husband:

“Karen exemplifies the belief that Progress is Possible in her support of her husband after his stroke.  She's very encouraging to him and always seeking ways to support his independence & recovery.  Whether it be a power wheelchair to allow him more independence, virtual video games to encourage more activity or having a physiotherapist visit weekly, she's got a sound belief that her husband CAN make gains! But she knows that wellness doesn’t stop there — Karen prioritizes her own well-being by staying active through yoga and nurturing her creativity with sewing and quilting.”

Nutrition Tip

Caring for others often means caregivers put their own needs last — especially when it comes to nutrition. However, eating well is one of the most important ways to sustain your energy, focus, and emotional well-being. Here are detailed nutrition tips for caregivers to help you stay strong and resilient:

1. Prioritize Balanced Meals

Caregivers need steady energy throughout the day. Each meal should include:

• Protein: Lean meats, eggs, tofu, beans, lentils, or Greek yogurt help maintain muscle and keep you full.

• Healthy fats: Avocado, olive oil, nuts, and fatty fish (like salmon or sardines) support heart and brain health.

• Complex carbohydrates: Whole grains, quinoa, oats, and sweet potatoes provide lasting energy without the crash.

• Fruits and vegetables: Aim for a variety of colours — they supply essential vitamins, antioxidants, and fiber to keep your immune system strong.

2. Stay Hydrated

Dehydration can sneak up on busy caregivers and lead to fatigue, headaches, and irritability.

• Keep a reusable water bottle with you throughout the day.

• Herbal teas and water-rich foods (like cucumbers, oranges, and soups) can help too.

• Limit caffeine and sugary drinks, which can cause energy crashes.

3. Don’t Skip Meals

Caregivers can be tempted to skip breakfast or lunch due to a hectic schedule. This leads to energy dips and overeating later in the day.

• Plan easy, portable meals such as overnight oats, wraps, or protein-rich snacks.

• Even small, frequent meals every 3–4 hours can stabilize blood sugar and keep your mood balanced.

4. Choose Smart Snacks

When time is short, snacks can make or break your nutrition. Keep these on hand:

• Handful of nuts or trail mix

• Apple slices with peanut butter

• Hummus with baby carrots or crackers

• Yogurt with berries
  These provide quick energy without the crash that comes from sugary snacks.

5. Support Your Mental and Emotional Health

Nutrition impacts stress and mood — both key for caregivers.

• Omega-3 fatty acids (from fish, walnuts, or flaxseed) support brain health.

• Magnesium-rich foods (like leafy greens, almonds, and bananas) can help ease anxiety and improve sleep.

• Avoid relying on caffeine or comfort foods for stress relief; instead, use meals to nourish and reset your body.

 6. Meal Prep for Success

Cooking from scratch daily can be overwhelming, so plan ahead:

• Cook large batches of soups, stews, or casseroles that reheat easily.

• Wash and chop vegetables at the start of the week.

• Keep healthy frozen options (like stir-fry veggies, cooked grains, or pre-grilled chicken) ready to go.

VirtualHospice.ca has a cookbook that was created with both the patient and caregiver in mind;

“Food is Love … but it is also comfort, care, and nourishment.   In the course of navigating life-limiting progressive illnesses, we often feel so powerless – relinquishing our control to nurses, doctors, and specialists – feeling like passengers on a journey rather than participants in a process. This book was created with the goal of empowering caregivers … to engage in the healthcare process and participate in an area where expertise is not a prerequisite – the kitchen. Preparing meals is an expression of love.”

Check out this cookbook — especially the recipe for the Lemon-Cranberry Breakfast Cookies, which we think sound particularly delicious!