Being a caregiver can be an exhausting pursuit. While it’s important work, many caregivers feel burned-out and tired because of their caregiving duties. What’s more, many aren’t sure how to cope with the stress and anxiety their professions create. Because of this, it’s essential for caregivers to have healthy outlets to relieve stress, get in touch with themselves and friends, and live happy, centered lives. Luckily finding a healthy outlet is easier than you might think! Here are our top ten suggestions.

10 Healthy Outlets for Caregivers

Whether you work as a family caregiver or a caregiver for an in-home agency, having an outlet is more critical than you might think. Stress, a major factor in virtually every chronic disease, weighs heavily on caregivers, and a good outlet is essential to blow off steam and cope well with the stresses of caregiving life. These ten outlets are great places to start:

1. Writing

Writing has been shown to calm the mind, relieve stress, alleviate anxiety and heal trauma, promote good communication skills and increase your memory capacity. Luckily, you don’t need to be Hemingway to do it. If you’ve never written before, there are many ways to get started. Consider joining a local writing class or taking a writing course online. These guided formats are attractive for people with no experience in writing who want to get started in a group setting. If you’d prefer to do it yourself, you can just purchase a notebook and some pens and jot down your feelings at the end of each day. Set a timer for 5-10 minutes and write until it goes off. Don’t try to structure yourself or edit yourself as you go – just write! While many people are intimidated by writing, it can be a fantastic outlet for people in high-stress environments.  Simply getting your brain out on paper can work wonders to reduce your stress and provide an outlet at the end of a hard day.

2. Ceramics

There’s no underestimating the importance of learning to do something with your hands. If you’ve never been a crafty person, ceramics is a great place to start. In addition to the fact that ceramics classes are available at most community colleges, universities, and local arts studios, ceramics is also a great way to create some lovely keepsakes for you, your family, and your patients. You may also find that, over time, you enjoy ceramics enough that you want to pursue it as a hobby for years to come.

3. Exercise

Exercise has been shown to be more effective than pharmaceuticals at treating anxiety and depression. If you feel stressed-out and overworked by your caregiving position, blow off some steam with exercise. A good 30-minute run, brisk hike, long yoga class, or walk with your dog is a great way to get the feel-good energy flowing, and to manage stress caused by your work. What’s more, exercise also keeps your heart healthy, fights weight gain, and helps you sleep better at night. Not sure where to start with exercise? Don’t go it alone. Partner with an active friend or join a gym, most of which offer a few personal training sessions with new memberships. This will help you learn to work out safely and correctly.  

4. Therapy

Therapy can be invaluable for people struggling to manage the stress of their caregiving positions. For best results, seek out a therapist with experience working with caregivers. While many people believe that therapy won’t help them, it can be a fantastic way to handle the stress and difficulties of caregiving and find healthier ways to cope with difficult emotions like grief and sadness.

5. Support Groups

Like therapy, support groups provide an important bouncing-off point for people who work in stressful professions like caregiving. In a support group, you’ll find a dedicated group of like-minded individuals who understand your struggles and can work with you to help alleviate them. What’s more, support groups can work with you to turn you on to helpful resources and give you the tools you need to navigate difficult caregiving situations.

6. Dance

Dance is a great way to get your body moving and dump stress all at once. Never been a dancer? No problem! Sign up for a fun local dance class in your community or join a local play to get moving. Designed to incorporate fun, discipline, and exercise all into one movement, dance is a great way to cope with the stresses of being a caregiver.

7. Meditation

Having trouble staying in the moment? Meditation might be able to help. Designed to offer the help you need calming down, getting rid of obsessive or difficult thoughts, and maintaining your center throughout the day, meditation is a great outlet for busy or stressed-out caregivers who need help coping. Studies have also shown that mindfulness meditation is effective at resolving anxiety, which is a bonus for caregivers.

8. Yoga

Yoga combines breath and movement for a truly calming experience that’s also good for your body. Clear up kinks in your back with downward dog while breathing your way through a stressful day or a difficult situation.

9. Reading

Reading is one of the best ways to escape from reality and infuse yourself into a new and exciting world! Pick up a novel you love to escape the day-to-day and get busy imagining new and exciting worlds. It’s also a great way to combat stress and cut down on anxiety.

10. Meeting with Friends

Laughter is the best medicine and meeting with friends is a great way to blow off steam and help yourself recover from busy caregiving days. Make tie in your schedule to get together with the friends you love and cherish. Not only will you feel happier and less stressed because of it, but you’ll also maintain your connection to the outside world and keep your finger on the pulse of the things that keep you inspired and exited outside of caregiving.

Healthier Outlets Start Here

There’s no question about it: being a caregiver can be difficult. Finding healthy outlets is key to coping with those difficulties, though. Luckily, activities like dancing, reading, yoga, and writing can help you work through difficult emotions and find healthy methods of expression.

Home health care has now become a popular option for the aging population as it is being touted as a cost-effective solution to increasing medical costs and hospital admissions. As a result, home health aides are now more in demand than ever. According to projections, there won’t be a shortage of jobs for home health aides in the near future so employment in this area is ideal for people looking to have a career in the healthcare industry but don’t have the money nor the time to invest in lengthy school education.

What is a home health aide?

A home health aide assists with tasks, such as bathing and dressing, keeping homes clean and safe, arranging leisure activities and organizing transportation for patients so they can be engaged in their communities. Some states allow home health aides to administer medication or check the patient’s vital signs with the supervision of a healthcare professional. Most home health aides (HHAs) take care of a single patient at a time but others could visit up to five patients a day. The patients don’t always reside in private homes. Some of them live in retirement communities, group homes, transitional housing, or assisted living facilities. Case length may vary from a few weeks to several years.

What are the qualifications to become a home health aide?

Becoming a home health aide is not difficult. If you’ve taken care of a sick or an elderly family member competently, chances are that you’ll be a good candidate to become an aide.

Education, training, and certification

At present, there is no standardized educational requirement for home health aides. The requirements that the aides need to meet depend on the state where they live. 42 CFR 484.30 is a Federal legislation that requires Medicare-certified home health agencies to employ home health aides who are trained and evaluated through training programs by their state. According to federal regulations, these training programs should consist of at least 75 training hours, which includes at least 16 hours of supervised practical or clinical training and 12 hours of continuing education every 12-month period. As of 2014, 34 states and the District of Columbia do not require more than the minimum federal standard of 75 hours. Sixteen states exceed the federal minimum for the number of training hours, but only six of those meet the standard of 120 hours suggested by the Institute of Medicine or the IOM. Fourteen states require more than the minimum 16 hours of clinical training, with the required clinical hours reaching 80 hours. Eleven states, including Maine, Alaska, Hawaii, Maryland, and Washington require home health aides to be Certified Nursing Aides and have completed the CAN training and competency evaluation. In California, Kansas, Montana, and Wyoming, Certified Nurse Aides may be dual-certified as Home Health Aides with additional training. There are states that don’t require even a high school diploma or its equivalent while in other states, home health aides are only required to take preparation classes, which are usually offered at community colleges or vocational or technical schools before they begin working. Home health aide certificate programs often take a year or less to complete. These programs teach basic patient care skills, which includes life support and cardiopulmonary resuscitation (CPR). After completing the course, the graduates can assist nurses and other health care professionals, and they are ready to earn a certification if required by their state. In general, home health aides are trained by other aides, healthcare professionals, or the patient’s family members. Because of the complexity of every case and because each patient has unique needs, aides may have to train for a few hours or a few days. Government-certified home care agencies and similar employers often provide training classes and obligate home health aides to pass a test before beginning their first assignment.

Requirements to be a good home health aide

Due to the nature of the job, it is ideal for home health aides to be physically fit and in good health since the job requires them to assist their wards in activities in and out of the home. There are also other qualities that will allow aides to perform their jobs well but these traits are difficult to measure because of their intangible nature. Here are examples of those characteristics:

Passion

Being passionate is important in any profession but more so in the healthcare industry. Having passion for the job and genuine concern for the patients allow home health aides to go beyond their expected duties and do everything that needs to be done for the overall well-being of their patients.

Good interpersonal skills

Home health aides need to maintain good relationships with their patients, family members, doctors, and other healthcare professionals. Because they deal with different types of people in their profession, it’s important for aides to have good interpersonal skills to facilitate the flow of communication to and from the various parties. Having this skill also means being able to handle delicate situations accordingly and tactfully.

Dependability

Patients and their family members need home health aides that they can depend on, especially since most of the patients are unable to take care of themselves. Knowing that they can depend on their aide will give patients and their family peace of mind that no amount of money can buy. Being dependable could be as simple as staying beyond the appointed hours if the other aides or family members have not arrived yet.

Patience

Patients come in different forms. Some of them are only physically challenged but others also struggle with mental issues that most people, even family members, would find difficult to handle. It’s not easy to take care of someone who has the tendency to be violent but even mundane chores, such as housekeeping can become a drag if you do them often enough. This is why patience is an important trait in home health aides.

What are the responsibilities of a home health aide?

The responsibilities of a home health aide vary depending on the needs of the patient, but their typical duties include the following:

• Provide basic health care services, such as checking the patient’s vital signs or administering prescribed medicines at appointed times.
• Help patients in the performance of personal tasks, such as bathing or getting dressed.
• Shop for groceries and prepare meals according to the patient’s dietary requirements.
• Assist with eating.
• Perform light housekeeping.
• Organize the patient’s schedule and plan appointments.
• Arrange transport to doctor’s offices or other kinds of appointments.
• Observe and record the patient’s condition, appearance, or behavior and report any changes to the supervising medical professional or case manager.
• Work with therapists and other medical staff as required by the patient’s condition.
• Help with simple exercises as prescribed by a professional healthcare provider.
• Enforce common precautions against infections.
• Change simple bandages or dressing, help with prosthetic and orthodontic devices, or give massages, if necessary.
• Provide companionship.

Other responsibilities could be required of the home health aide depending on the state where he or she works in.   Work as a home health aide can be physically and emotionally demanding. Compared to the national average, home health aides have a higher rate of illnesses and injuries. Aides should be especially wary of back injuries since they often assist patients in and out of bed, or help them stand or move. Mental and emotional conditioning is also necessary because home health aides often work with patients who have mental health issues who may exhibit difficult or violent behaviors. Aides can also face threats and risk contracting communicable diseases, which could be avoided by following proper procedures.

How much does a home health aide make?

As of 2015, home health aides typically earn $8.10 - $14.34 per hour. While the salary of aides is lower than those of others in the healthcare industry, many home health aides consider their job as a stepping stone in the career ladder. Through additional education and training, home health aides can become medical assistants or nurses. Skilled and experienced aides could also teach and supervise new home care assistants and even students. Employment of home health aides is considered to be a growing industry. In fact, it is projected to grow 48 percent between 2012 and 2022, which is faster than average compared to other occupations. This positive growth could be attributed to the following reasons:

• The demand for aides who could provide assistance and companionship will continue to increase as the elderly population grows.
• Home care is a less expensive alternative to nursing homes, hospitals, and other similar institutions.
• Most patients prefer to be cared for in their own homes where they usually feel safer and more comfortable.
• Studies have shown that home care is usually more effective than care received in a nursing home or hospital.

Home health aides do more than perform chores for patients who are unable to execute the tasks by themselves. They also thoroughly administer care from helping their patients walk to monitoring their vital signs. In many cases, these aides become almost like family members to their patients because of the amount of time they spend with them and the care they provide.  

Getting older: it’s something many people fear. Often perceived as a lonely, painful, and vulnerable time in the human lifespan, the realities of aging are unpleasant, and the fact of the matter is that dignity can be difficult to maintain. Luckily, a handful of world-class dementia care services are changing that. While nobody can stop the aging process, care professionals who understand that dignity can and must be maintained during dementia care are going a long way toward improving the face of dementia care for everyone who accesses it. Read on to learn more.

Why Maintaining Dignity is Crucial to Clients and Patients Alike

Dementia is a challenging disease, and when a friend or loved one is suffering from dementia, many people find that they have an incredibly hard time accepting the change in the person they used to know so well. In many cases, dementia causes a woman who has been gentle and soft-spoken all of her life to lash out in angry outbursts or a man who has always treasured his family as his most valuable asset to forget his son or daughter’s face. These things can be heartbreaking for family members. While there is no real way to alleviate the difficulties of dementia, or to make the disease simply “go away,” friends and relatives of affected people often find the condition easier to deal with if a level of dignity is maintained throughout. In addition to helping loved ones remember that even a person with severe Alzheimer’s is an adult, maintaining dignity can also assist in overall acceptance and coping. While maintaining dignity is essential for friends and family members, it’s critical for the senior suffering from Alzheimer’s or dementia. While many people mistakenly believe that people suffering from dementia are not “in there,” many are very sensitive and can easily have their feelings hurt by being undermined, condescended, or talked over. Because of this, organizations that want to streamline a more manageable dementia experience do everything in their power to maintain dignity for both the senior and his or her family members and friends.

How to Help a Senior Maintain his or her Dignity

While there are many ways to help a person affected by dementia maintain his or her dignity, the following approaches are commonly used by dementia care facilities for whom dignity is paramount:

Avoid condescension:

Again, seniors affected by dementia are adults, and they are very sensitive to being treated as anything less than such. Because of this, it’s critical for all caregivers to understand how damaging condescension can be, and how best to avoid it. This typically involves referring to things like diapers and toilets by more dignified names (underwear rather than diaper, for instance). Avoiding condescension with seniors can also mean avoiding the adoption of a parental tone and ensuring that, as much as is possible, you’re speaking to the senior the way you would have talked to him or her before dementia took hold.

Help the senior succeed:

People affected by dementia often know that they’re not the same as they used to be. They may struggle for words, work to remember a familiar person’s name or face, or lose their train of thought in the middle of a story or sentence. In these situations, one of the best and most humane things you can do is help the senior succeed by asking leading questions and ensuring that you’re prepared to fill in important details that the senior may miss. An example may include saying something like, “Mom, say hi to Linda, Charlie’s wife. You met her at the family reunion last year,” when company arrives rather than, “Mom, Linda is here.”

Don’t be afraid to tell white lies:

While we’re told all of our lives that we shouldn’t lie, sometimes dementia and Alzheimer’s necessitate the occasional use of a half-truth or a white lie. In some situations, it is vastly better (for both the senior and the caregiver) to tell a half-truth than it is to tell the truth and wound the senior’s feelings or sense of dignity.

Treat the senior as normally as possible:

In many cases, a senior who is affected by dementia quickly becomes a shut-in because friends and family are no longer sure how to deal with the person’s new way of being without making themselves or others uncomfortable. Unfortunately, this only wounds the senior in the long run and makes it harder to deal with the dementia adequately. With this in mind, caregivers must be sure to continue efforts to get the senior out and about and enjoy occasional get-togethers. Keep in mind that, while seniors affected by dementia or Alzheimer’s do have special needs and requirements (Take care to ensure any outing you attend will not overwhelm the senior, for example, and that all other parties on the outing are prepared for the increased needs of the senior), people who plan accordingly for social outings and gatherings can help the affected senior maintain a sense of dignity and engagement despite a dementia diagnosis.

How a Lack of Dignity Affects Seniors

While it’s understandable that many people are confused about how best to deal with dementia and its related symptoms, caregivers who miss the mark and cost a senior his or her dignity are ultimately harming the senior’s health and well-being. While pride may seem like a surface-level thing, it has profound and lasting repercussions on a senior’s health, wellbeing, and happiness. In many cases, a senior who has lost his or her sense of dignity and autonomy will also suffer from decreased self-esteem and confidence, and declining relationships with loved ones. In some cases, this may lead to deep periods of depression, and even suicidal thoughts and tendencies. Because of this, it’s essential that caregivers do everything in their power to help seniors maintain their dignity in the face of an Alzheimer’s diagnosis. In addition to benefiting the senior in the short-term, this approach also helps to ensure that the senior will remain happy, healthy, and fulfilled as he or she navigates the complicated waters of dementia.

Dignity is Possible in Dementia Care

While many people assume that dementia necessitates a loss of dignity, this does not have to be the case. In many situations, people affected by dementia find that the upkeep of dignity is possible, just so long as they have skilled caregivers to help facilitate it. As an adult ages and slips into the grips of dementia, figuring out how to maintain that person’s dignity can be difficult. Luckily, though, it’s far from impossible. By ensuring family and professional caregivers never condescend the person, that charitable white lies are used generously, that the senior is set up for success as much as possible, and that outings and social gatherings don’t stop just because of a dementia diagnosis, it’s easy for caregivers to help their loved ones survive and thrive in the midst of a dementia diagnosis.

While most Americans are familiar with social service benefits for older Americans, there are many programs and services that fall outside this umbrella. Designed to make life easier and more enjoyable for seniors, while also protecting fundamental rights and access, these programs work wonders to uplift and support seniors throughout the country.

12 Programs All Seniors Should be Aware of

Throughout the country, the following services and programs are available to seniors who seek them:

1. Adult Day Care

Adult Day Care programs exist in virtually every part of the nation. Designed to act as a form of “in-between” care for seniors who are bored, lonely, or suffering from cognitive decline, Adult Day Care provides day care for at-risk or disabled adults. Ideal for families who work and cannot be with a senior throughout the day, and do not have live-in help, Adult Day Care facilities often offer pick-up services and fun activities like craft classes, community time, and meal prep. Your local senior center or nursing home should be able to provide you with information about prominent Adult Day Care facilities in your area.

2. The National Senior Citizens Law Center

While nobody wants to deal with legal complications, especially as they age, the National Senior Citizens Law Center (NSCLC) has a long history of advocating on the behalf of low-income, disabled, and elderly Americans. Dedicated to promoting independence and ensuring well-being, this resource can help seniors get the benefits they deserve, or resolve legal disputes during their golden years.

3. AARP

While most people have heard of AARP, few understand what it does. A nonprofit organization, AARP addresses the needs, concerns, and interests of people who are 50 years old or older. The company’s website offers helpful information and a resource guide for concerns ranging from economic security, work, retirement, long-term care, independence, and wellness.

4. American Society on Aging

The American Society on Aging is a nonprofit organization that works to improve the health and wellbeing of older adults and their loved ones. The website offers a resource list of local programs, and a wide selection of resources for aging-related topics and concerns.

5. Alzheimer’s Association

The Alzheimer’s Association is a reputable health organization dedicated to supporting seniors and their families who are coping with Alzheimer’s. Committed to eliminating Alzheimer’s disease through high-quality research and support, The AA is a valuable resource for anyone who is struggling to understand, cope with, or find resources surrounding Alzheimer’s.

6. The International Network for the Prevention of Elder Abuse

The International Network for the Prevention of Elder Abuse, or INPEA, is on a mission to do away with elder abuse in homes, nursing facilities, and hospice care. Dedicated to helping society understand and address elder abuse, INEPA also provides a series of resources and programs for people who are experiencing or have experienced elder abuse.

7. Family Caregiver Alliance

The Family Caregiver Alliance, or FCA, Is a community-based nonprofit organization dedicated to helping families and loved ones who provide caregiving services to their loved ones. Offering programs at the local, national, and state level, FCA is dedicated to supporting and uplifting caregivers and their clients.

8. Local Benefits Counseling

If you’re confused about the benefits available to you as a senior, look for local benefits counseling in your area. Dedicated to helping seniors understand what type of help is available to them, benefits counseling is offered through local Offices for the Aging, and area designed to answer questions about everything from medical and life insurance to food stamps.

9. Free Denture Installations

Dentures can be prohibitively expensive, which prevents many people from getting them. Fortunately, many state dental associations offer free or low-cost denture programs designed to facilitate denture installation for low-income seniors. Dental colleges may also offer similar services, so don’t hesitate to ask around in your local area.

10. Elderly Pharmaceutical Assistance Program

The Elderly Pharmaceutical Assistance Program, or EPIC, is available in New York and 22 other states, including Colorado, Delaware, Connecticut, Illinois, Idaho, Indiana, Maryland, Massachusetts, Maine, Montana, Missouri, New Jersey, North Carolina, New York, Nevada, Pennsylvania, Texas, Virginia, Vermont, Rhode Island, Washington State, the U.S. Virgin Islands, or Wisconsin. Designed to help seniors access the prescription medications they need to stay healthy and comfortable, this program helps eligible seniors access free or low-cost prescriptions.

11. Free Cell Phones

If a senior falls or has an accident at home, a cell phone can suddenly be a life-saving device. Luckily, LifeLine knows this. A government program designed to outfit low-income Americans with cell phones that will keep them safe, help them get jobs, or make it easier to access needed services, LifeLine outfits seniors with a free or discounted phone – either in the form of a cell phone or landline.

12. Supplemental Nutrition Assistance Program

Once known as Food Stamps, the Supplemental Nutrition Assistance Program helps low-income individuals and seniors access healthy, nutritious food. While each state has different income and eligibility requirements, you can generally apply for the program through a local Office for the Aging. Benefits vary depending on the size of your family, but can be substantial.

Bonus: Discounted Hearing Aids

Hearing aids can be some of the most expensive pieces of equipment in a senior’s life. Luckily, organizations like the local Lion’s Club offer programs that provide free or low-cost hearing aids to seniors in need. This can be a critical service for seniors who are feeling isolated or lonely because of advanced hearing loss.

Get to Know Your Local Resources

Beyond the resources listed here, most local communities offer a wide assortment of assistance and outreach programs for seniors. To learn more about them, visit your local senior center or inquire with a home health or aged care agency, as they are typically familiar with what’s available in a given community or area. These organizations may also be able to match needy seniors with local or grassroots organizations that provide needed services and programs.

If you’ve ever thought about eating your way to wellness, high blood pressure is a great place to begin. As is true with so many ailments, high blood pressure is directly related to diet and can be treated through adding healthy, nutrient-dense foods to the daily program. If you have high blood pressure and are looking for smart ways to combat it naturally, here are fifteen foods you’ll want to add to your diet today.

1. Low-Fat Dairy 

Low-fat dairy has been shown to reduce the risk of hypertension and help you maintain a healthy weight. Chock-full of protein, low-fat dairy products like yogurt and milk give you the calcium and peptides you need to remain healthy, fit, and within a normal blood pressure range. What’s more, the calcium in low-fat dairy products will help you enjoy healthy, strong bones as you age.

2. Flaxseed

Flaxseed is ideal for reducing your systolic and diastolic blood pressure levels when consumed over a six-month period. One 2013 study, which was published in the journal Hypertension found that even people who took blood pressure medications benefited from the addition of Flaxseed to their daily diets. This is largely because flaxseed contains four heart-healthy components: peptides, fiber, alpha linolenic acid, and lignans. Confused about how to eat flaxseed? Add it to homemade breads, cereal, and yogurt for a fiber-packed punch of good heart health.

3. Dark Chocolate

While most people believe staying away from chocolate is critical for good health, recent studies have shown that dark chocolate rich in flavanols can reduce systolic and diastolic blood pressure in people with pre-hypertension symptoms, or existing hypertension. In fact, most people are shocked to learn how pronounced the heart-protective benefits of chocolate can truly be. According to one Harvard study, people who consumed dark chocolate products that were at least 50-70% cocoa saw lowered blood pressure, particularly if they were already suffering from hypertension.  For best results, add one small square of dark chocolate to your daily diet, in the form of an afternoon pick-me-up or post-dinner treat.

4. Olive Oil

While olive oil is a fat, it’s a very healthy fat that has the potential to reduce blood pressure rates. According to a 2012 study published in the American Journal of Hypertension, olive oil not only decreases blood pressure, but can improve the function of the heart tissues in people suffering from mild hypertension. With this in mind, add olive oil to your daily diet, either in the form of a cooking oil or as a drizzle across salads, bread, or hummus.

5. Pistachios

Pistachios are a heart-healthy food that are also a tasty snack. Studies have shown that people who eat one or two servings of pistachio nuts once a day for four weeks experience dramatic reductions in systolic blood pressure. For best results, look for unsalted pistachios, available at your local whole foods or health store.

6. Pomegranate

Pomegranate is a superfood that can also help lower blood pressure and keep it within a healthy range. While similar fruit juices, like grape juice, have shown heart-protective benefits, pomegranate juice is much more powerful in much lower quantities. For example, one clinical trial revealed that consuming just 2 ounces of pomegranate juice each day helped to lower high blood pressure and reduce cholesterol. Part of the reasons pomegranate juice is so valuable for this is that its flavonoids make it a powerful antioxidant and that it works as an anti-inflammatory compound which can help improve the cholesterol profiles.

7. Fish

Fatty fish varieties, like salmon, have been shown to reduce diastolic blood pressure by providing a heart-healthy dose of omega-3 fatty acids. Researchers recommend consuming salmon at least three times a week to enjoy its heart-healthy benefits. Leaner fish like cod have not been shown to have the same heart-protective perks, although varieties like anchovies and sardines are a good stand-in.

8. Whole Grains

Whole grains are a critical part of any heart-healthy diet. Capable of lowering systolic blood pressure and improving cholesterol profiles, whole grains are an essential building block in a healthy lifestyle. What’s more, since they offer fiber and protein, they can help you maintain a healthy weight for years to come. For best results, eat three servings of whole grains each day.

9. White Beans

A single serving of white beans provides 30% of the magnesium, 13% of the calcium, and 24% of the potassium you need in your daily diet. For best results, toss them into side dishes, entrees, and soups. Don’t forget to keep them healthy by opting for low-sodium or no-salt-added varieties.

10. Kiwi

Kiwi contains more vitamin C than an orange, and is fantastic for keeping your heart healthy and maintaining positive blood pressure. Find this tasty little treat in grocery stores, and eat it on its own, or sliced up on top of Greek yogurt, alongside some granola.

11. Bananas

Bananas are a rich source of potassium, and are the ideal snack for anyone looking to reduce their blood pressure. In addition to helping your body keep sodium levels in check, bananas also reduce stress hormones and provide a helpful dose of bone-strengthening calcium in your daily diet.

12. Kale

Kale, raw or cooked, is a power-packed vegetable filled with calcium, magnesium, and potassium – all of which play critical roles in keeping your heart healthy. For best results, throw a handful of shredded, de-veined kale into a smoothie, stir-fry, or spaghetti sauce for a boost of nutritious goodness in your daily life.

13. Broccoli

Broccoli is a tasty vegetable that offers powerful cancer-fighting benefits for people who eat it. Find frozen varieties in the grocery store and toss them into side dishes or steam a whole head as a vegetable side for an entrée.

14. Sweet potato

Sweet potato (with the skin left on) is a great source of magnesium, potassium, and calcium. Use these tasty root vegetables in place of normal potatoes, or throw them into smoothies or side dishes for an added boost of nutrients.

Eating Your Way to a Healthy Heart

If you’ve ever wanted to eat your way to heart health, the process starts here. By incorporating these delicious and heart-healthy options into your daily life, you can enjoy a more varied diet and a boost in health all at once.

Right now, about 75 million Americans – roughly 29% of the adult population – have high blood pressure. Left untreated, high blood pressure is a dangerous condition that can lead to heart attacks, arrhythmias, and more. Luckily, there are steps you can take to prevent high blood pressure, and they don’t involve overhauling your life or habits. By adding five simple, daily practices to your schedule, you can combat high blood pressure and enjoy good health for years to come. Read on.

What is High Blood Pressure?

Blood pressure is the force your blood exerts against artery walls as it circulates through the heart and body. Typically, blood pressure gets higher or lower throughout the day, depending on circumstances, stress, activity level, and diet. While occasional spikes are normal, blood pressure can quickly become dangerous if it rises above normal levels and stays there for a long time.

Who is at Risk for High Blood Pressure?

The risk factors for high blood pressure are numerous, and include the following: Race. High blood pressure disproportionately affects African Americans, and tends to develop at earlier ages in the black community than it does in other races. Complications like stroke and heart attack are also more common in African Americans. Age. The risk of high blood pressure increases with age. High blood pressure is more common in men after the age of about 45. Women, on the other hand, tend to develop high blood pressure after reaching age 65 or older. Genetics. If you have a family history of high blood pressure, you’ll be more at risk for the condition than someone with no family history of the condition. Body Composition. People who are overweight or obese are at increased risk of high blood pressure. This is because the heart needs to work harder to supply an overweight or obese body with oxygen and nutrients, and this increases the pressure of the blood on artery walls. Tobacco Use. Tobacco use is a large factor in high blood pressure risk. While smoking or chewing tobacco creates a temporary boost in blood pressure, it also damages the arterial lining, and causes them to narrow, which increases blood pressure. High Levels of Sodium or low Levels of Potassium in a Diet. People who eat lots of sodium and not enough potassium are at increased risk of high blood pressure. Sodium causes the body to retain fluid, while potassium helps balance sodium levels. Alcohol Abuse. People who abuse alcohol or simply drink too much are at risk for high blood pressure. Heavy drinking damages the heart and can affect the blood pressure over time.

How to Prevent High Blood Pressure with Five Daily Tips

If you have a family history of high blood pressure, or you just want to prevent it from befalling you, bring these five lifestyle changes into your daily routine:

1. Consume a Balanced Diet

Diet is one of the largest factors in blood pressure levels. The more balanced your diet is, the less likely it is that you’ll suffer from high blood pressure any time soon. For best results, eat a diet that’s rich in fruits, vegetables, whole grains, seeds, nuts, lean protein, and low-fat dairy products. Aim to limit foods that are high in sugar, trans fat, cholesterol, and saturated fat, as these can spike blood pressure or lead to new hypertension problems in people who have never had them before.

2. Cut Your Salt Intake

While many doctors recommend salting food to taste, people who are very at risk for high blood pressure may need to reduce their salt intake to control blood pressure. Generally, experts recommend that you consume fewer than 2,300 milligrams of salt each day, although that number may be lower if you already have high blood pressure and don’t want it to get any higher. Remember that sodium isn’t just present in table salt. Instead, it’s present in packaged foods and fast foods, which can blow your daily sodium intake levels out of the water. Talk to your doctor about where your sodium intake should lie, and find creative ways to cut salt from your diet, if need be. Common solutions include switching to unsalted butter and looking for low-sodium varieties of common condiments, like soy sauce.

3. Exercise Routinely

Exercise is a smart way to keep your blood pressure low. If you already have high blood pressure, regular exercise will help reduce it. If you don’t have existing high blood pressure problems, daily exercise can help prevent it from happening. In addition to keeping your blood pressure in check, regular exercise also keeps your weight at a healthy level and reduces stress, all of which are ideal for a healthy heart and good blood pressure. Most doctors recommend getting at least 30 minutes of cardio each day, and using strength training and flexibility exercises to supplement and enhance your ongoing fitness regimen.

4. Stop Drinking, or Limit Alcohol Intake

While drinking alcohol in moderation isn’t harmful to your overall health (in fact, it may even have some health benefits), it can lead to high blood pressure and other complications if you start drinking outside the normal range. For women, one drink per day is considered “normal,” while that number rises to two drinks per day for men. While you may enjoy having a few glasses of wine with dinner, cutting that number to a single moderate tumbler will help your heart stay healthy and resist artery damage both now and in the future.

5. Manage Stress

Stress is one of the biggest culprits in hypertension. Here’s why: people who are stressed experience temporary perks in blood pressure levels. In some cases, stress can also trigger conditions that can damage health, including overeating, binge drinking, and smoking, all of which boost blood pressure. With this in mind, develop a plan for monitoring and managing your stress levels. Common practices include yoga, meditation, breathing, and regular activity, all of which have been shown to reduce stress levels in adults.

Lower Blood Pressure Starts Here

While the battle against high blood pressure can feel impossible, these five simple, daily changes can help your blood pressure stay in a healthy range and stave off many of the complications involved with hypertension or high blood pressure. At the end of the day, good health comes down to a series of small lifestyle changes, and these five tips are a great place to start.        

There’s a saying that goes, “if you win the morning, you win the day.” Nowhere is this truer than in home health. In a profession that’s so demanding and intensive, winning the morning is critical to being as productive, engaged, and efficient as possible. Here are twenty ways to do that:

1. Wake Up To Natural Light

If you can, wake up to natural light. An excellent way to do this is by going to bed with your curtains half open so that the morning sun will stream in as it rises. If you can’t sleep like this, thanks to light pollution from streetlamps or something similar, consider investing in a daylight alarm clock, which uses a wake-up light to simulate natural sunlight and help you wake up bright, happy, and feeling fresh.

2. Give Yourself More Time In The Morning

A rushed morning is a recipe for stress and unhappiness. To feel fresher and happier, set your alarm clock 15-30 minutes earlier each day. This will allow you to enjoy a comfortable morning routine that’s filled with all the things that make you happy and satisfied, from stretching to reading to simply enjoying a peaceful cup of coffee. While learning to wake up a bit earlier might be tough at first, it will have marked benefits for your time and well-being.

3. Stretch

A daily stretching routine has dozens of perks, ranging from increased mobility and flexibility to improved posture and strength. When you wake up, do a short sunrise yoga practice or simply stretch each of your extremities for 15 seconds. This simple exercise will help prime you for the rest of the day and make you feel healthy and ready to go.

4. Read

Reading for 5-10 minutes each morning can help you get in a good frame of mind for the rest of your day. Pick a book of motivational quotes or read from one of your favorite novels or the newspaper. In addition to helping to calm your brain and put you in problem-solving mode, reading can extend your morning routine and make it more relaxing.

5. Take A Vitamin Or Wellness Supplement

The better you feel, the more ready you’ll be to take on the day. With this in mind, incorporate a vitamin or wellness supplement into your morning care regimen. While the supplement you take will depend in large part on your personal health and goals, taking a probiotic, multivitamin, powdered green supplement or something similar will work wonders when it comes to helping you feel healthy and vigorous.

6. Limit Your Decisions

Did you know that making decisions makes your brain tired? Scientists call the phenomenon “decision fatigue.” Luckily, you can give your brain a break by limiting the number of decisions you have to make in the morning. Do this by prepping your coffee or tea, laying out your clothing, deciding what to eat for breakfast, and deciding which route to take to work the night before. While it may seem silly, this simple ritual can make it much easier to enjoy a relaxed and leisurely morning.

7. Get Some Fresh Air

Fresh air helps you feel alert and awake. With this in mind, take a walk or enjoy a cup of coffee outside before you get ready for the day ahead.

8. Do Something Physical

Whether you’re a gym person or an outdoor enthusiast, make some time to do something physical before you head into work. Ideal for pumping up the blood flow to your brain and helping your body feel fit and active, being physical in the morning is an essential component for a great day.

9. Wake Up To The Smell Of Coffee

If you’re a coffee drinker, buy a coffee maker that you can program to auto-brew before you wake up. This way, when your alarm goes off, you’ll have the scent of delicious coffee to lure you out of bed. You’ll also reduce one step in your morning routine, which is essential to enjoying a more streamlined start to the day.

10. Listen To Music

Listening to music can help kickstart your brain and make you feel more alert. To give yourself an immediate morning boost, listen to your favorite radio station for 5-10 minutes each morning.

11. Journal

Journaling is an excellent way to get rid of disruptive thoughts and prime yourself for the day ahead. Luckily, a morning journaling routine is easy to begin. Spend 10 minute each morning just writing down whatever is in your head. This allows you to get things like worry and anxiety out on paper, rather than letting them to rule your day-to-day life.

12. Eat Protein

A balanced breakfast is essential to a great day, and eating lots of protein first thing is ideal. Instead of fueling up on dairy or pastries, eat a protein-dense breakfast of eggs or low-fat Greek yogurt. In addition to helping you feel alert and energized, protein also gives you the energy boost you need to make it through the day.

13. Stop Snoozing

While it may seem like hitting the snooze button will give you the precious few moments of extra sleep you need, it interrupts your REM cycle. The more you snooze, the more you impair your body’s natural rhythm, making it harder to get out of bed. From now on, stop hitting the snooze button and, instead, get up when the alarm sounds.

14. Change Your Alarm Noise

Nobody wants to wake up to a shrill shrieking or a loud alarm. Instead, set your alarm noise to music or natural sound, like running water or chirping birds. This makes waking up less stressful and more pleasant.

15. Prime Your Body With Water

Instead of turning right to a cup of coffee in the morning, drink a glass of room temperature water, first. It’s a nice wake-up call for your muscles and organs and can help you rehydrate after a long night of losing moisture through your breath.

16. Meditate

Even if you don’t connect with meditation on a religious level, meditating for a bit each morning can help you get in a positive mindset and put the anxieties and concerns of every day to rest. Use an app like Headspace for fast, guided meditations that are beginner-friendly.

17. Make Your Bed

Nobody likes coming home to a bombed-out bedroom. With this in mind, take five extra minutes in the morning to make your bed. It’ll help your space feel neater and tidier and make the process of getting out of the house more organized.

18. Get Dressed

While running out the door without brushing your hair may seem harmless, it can take a toll on your attitude throughout the rest of the day. Instead, take the time to get dressed and ready. Not only will you look more professional, but you’ll also feel better about yourself throughout the day.

19. Stay Off Social Media

Social media can have a detrimental impact on our emotional and mental wellbeing. With this in mind, stay off of it in the morning and leave checking your Facebook page until later in the day.

20. Smile

Listen to something that makes you happy, like an audio book or favorite radio show as you drive to work. You’ll smile and feel happier all day.

Better Mornings Make for Better Days

As a caregiver, getting the best possible start to each day is critical. In addition to helping you feel more motivated and prepared for the challenges of the day ahead, these twenty steps will also support your mental, emotional, and spiritual wellbeing, allowing you to be stronger and more present for your patient(s).

Whether it manifests as a tightening in your chest, a quickened heart rate, or a feeling of imposing doom, stress is a common feeling, and it affects virtually everyone at one point or another. Known to scientists as a highly subjective phenomenon, stress has a starring role in the everyday lives of most people. Related to dozens of troubling chronic conditions, from heart disease to diabetes and depression, stress is bad for your health and wellbeing. That said, though, it's unavoidable, which means that stress is something everyone must learn to cope with at some point or another. Today, we're going to talk about stress: what it is, and how to deal with it, and where to seek help if you need it. Read on.

What Is Stress?

There is no single, linear definition of stress. This is because stress is a highly individualized experience that varies from person to person. The dictionary defines stress as "a state of mental or emotional strain or tension resulting from adverse or very demanding circumstances." For most people, stress can strike at any time and can be related to everything from finances to jobs to personal relationships.

What To Know About Stress

Part of the process of overcoming stress is understanding it. Here are five things to know about stress and how it manifests for different people.

1. Stress Affects Everyone

While everyone handles stress differently, the feeling is universal. Although some individuals cope with stress more efficiently or deal with it less outwardly than others, this does not mean stress is not present. Some of the most common stressors in life are money, work, family, responsibilities, and change.

2. Stress Can Be A Good Thing

While stress is often associated with negative feelings or emotions, it bears mentioning that stress can be a good thing. In some cases, stress related to things like a job or financial security can inspire people to work harder or perform better. This, in turn, can improve the quality of a person's life and create positive change. Beyond that, some people just cope with stress differently, turning what could be a negative experience for some into a positive experience or a learning opportunity.

3. Stress Is Dangerous For Your Health

While everyone experiences stress from time to time, chronic stress can put your health at risk. Stress is directly related to chronic conditions like cancer, diabetes, obesity, and depression. As such, individuals experiencing intense or chronic levels of stress need to find ways to cope with the emotions so that it does not begin to impact their daily lives or their health.

4. Stress Can Be Managed

So, everyone experiences stress, and it can be damaging to your health. Where does that leave you? Luckily, stress is a manageable emotion, and people who learn to cope with the feeling effectively can limit the impact it has on their lives and well-being.

5. Some Stress Requires Professional Help

In some cases, the lines between normal stress and serious anxiety or depression can become blurry. As such, it's smart to know that some stress, particularly the kind that is ongoing, difficult to resolve, or distressing, may require the help of an expert. This is not something to be ashamed of.  In fact, seeking professional help for undue or ongoing stress can contribute to improving the quality of your life and making you a happier and healthier person.

How To Cope With Stress

There are dozens of ways to handle stress. No matter where your stress is coming from, or how bad it may be, you can use a series of simple coping methods to limit its impact on your life. Here are a few of the most popular:

Stay Healthy

It's impossible to cope adequately with stress if your body and mind are not healthy. As such, one of the best ways to prevent stress from becoming overwhelming and to deal with it efficiently when it does is to stay healthy. This means eating well, drinking enough water, getting enough sleep, and making time for physical activity each day. When your body is healthy, it's easier for your mind to be healthy, as well.

Take A Break

If your stress comes from a daily environment, like a job for a home setting, it can be imperative just to take a break when you need it. Even if the stress you experience in this environment isn't overwhelming, anything that is pervasive will eventually impact your health. With this in mind, make time for yourself each day. If your stress comes from the workplace, for example, make an effort to get away for half an hour or 60 minutes each day at lunch. During this time, read a book, talk to a favorite friend on the phone, or take a walk. These small breaks will help you cope with stress more efficiently.

Talk To Someone

If you're finding your stress excessively difficult to manage, it might be time to consider talking to someone. Start by calling a trusted friend or loved one, and then search out support groups for stress and anxiety. If that doesn't work, you may consider enlisting professional help to teach you how to help with your stress.

Stress No More

Let's face it: stress is a fact of life. No matter who you are, where you live, or what you do, stress will affect you. In some cases, though, stress can become overwhelming or harmful, and people who want to maintain their happiness and health and avoid the devastating chronic conditions caused by stress need to learn to cope with it efficiently. By understanding your largest stressors (whether they revolve around money, family, relationships, or work) and developing functional ways to address them, avoid them, or cope with them when they pop up, you can improve your response to stress and live a happier, healthier life, starting today.

One of the biggest dangers of aging is a loss of mobility and strength. In fact, a 2013 study published in the Journal Clinical Interventions In Aging, found that strength and muscle mass decrease by between 30-50% as people go from the ages of 30 to 80. What’s more, people lose muscle at a rate of about 12-15% per decade after the age of 50. Luckily, there are proactive steps you can take to stay healthy and limber as you age.

Staying Flexible Is Possible

Lots of people believe that it's impossible to stay flexible as you age. Fortunately, this is not true. While it's true that muscles atrophy and bones change as you get older, staying flexible at any age is as simple as incorporating just a few minutes of stretching into your everyday routine. In addition to helping you feel better, improving flexibility can also improve balance, decrease back pain, alleviate fatigue, and even help you feel clearer and sharper mentally.

10 Stretches To Practice As You Age

Ready to reap the benefits of flexibility in your life? Here are ten stretches to try as you age.

1. Front Hip Stretch

The front of the hip can get surprisingly tight, especially for people who sit all day long. To stretch it out and restore mobility to the area, try the front hip stretch. Here's how it works: Begin by sitting on a fitness ball. From there, straighten your right leg out behind you and stabilize your weight by pressing your toes into the floor and raising your right heel. Rest your hands on your left knee and use your arms to push your upper body backward gently. You should feel the stretch across the front of your right hip. Switch sides and hold for between 15 and 30 seconds.

2. Standard Chest Stretch

Like the hips, the chest gets tight from extended sitting. To stretch it out and improve your posture at the same time, start standing in an erect position. From there, clasp your hands behind your low back and gently raise your arms as far as you can. Keep your head held high, your shoulders back, and your chest lifted. Hold the pose for 10 seconds.

3. Standard Shoulder Stretch

If your shoulders are tight from exercise or sleeping awkwardly, loosen them up with the stretch. Start standing in an upright, erect position. From there, cross your right arm directly over your chest and hook your left forearm around your elbow. Use the leverage to gently pull the right arm into your chest, stretching the right shoulder. Hold the stretch for between 10 and 15 seconds before switching sides.

4. Side Body Stretch

Even if you don't think about the muscles that run down your ribs and into your hips, they're critical for posture and overall comfort. To keep them limber start by standing with your feet hip-width apart. From there, place your left hand on your left hip and raise your right arm to the sky. Gently bend to the left, using your left arm to support your weight. Make a "C" shape with your body, stretching your right side body for 10 to 15 seconds before switching sides.

5. Neck And Shoulder Stretch

To stretch your neck and shoulders, move your arms in front of you with your elbows touching, and your hands pointed towards the sky, palms facing you. From there, place the palms of your hands on top of your head and use your arms to gently drop your chin to your chest and exert mild downward pressure on the top of your head. You should feel the stretch in your neck and shoulders. Be sure that you're not using too much pressure, or you risk injury.

6. The Toe Touch

Allow your back the opportunity to get long and loose by doing a simple toe touch. To start the stretch, stand with your feet hip-width apart. From there hinge at the hips and extend your arms down toward your toes, keeping as flat a back as possible the entire time. When you reach the point of maximum extension, you can grab opposite elbows and dangle like a ragdoll to take the stretch further.

7. The Hula Hoop Stretch

The hula hoop stretch is a great one for anybody who sits for long periods of the day or occasionally uses a wheelchair to get around. Designed to increase mobility and loosen tension in the hips, the hula hoop stretch is perfect for seniors of all ages. To start, stand with your feet together and your hands on your waist. From there, begin to circle your hips slowly, as if you were keeping a hula hoop in the air. Keep your back straight, head high, and chest lifted.

8. Triceps Stretch

The triceps stretch is ideal for anyone who feels tension in their arms. To start, stand with your feet hip-width apart and your chest up. From there, take your right arm and reach it over your shoulder, with your elbow pointing toward the sky, and your palm touching the back of your right shoulder. Then, take your left hand to the ceiling and place your fingers on your right elbow. Exert gentle tension to deepen the stretch. Hold for 10 to 15 seconds before switching sides.

9. The Hand Stretch

The hand stretch is ideal for seniors who write, type, or draw often, or those who have arthritis in their hands or fingers. To do the stretch, start by standing with your feet shoulder-width apart. From there clasp your hands together in front of you. Once you've done that, turn your hands out so that the palms are facing away from you and the fingers are still interlocked. Gently push out, so you feel the stretch in the backs of your fingers and hands.

10. The Low Back Stretch

Perfect for anyone who wants to stretch their low back but isn't quite ready to commit to a full downward dog, the low back stretch helps extend the muscles of your back. You'll need a chair or table for the stretch. To get started, stand with your feet hip-distance apart and your arms hanging loosely at your side. From there, bend your knees gently to prevent overextension, and begin to hinge forward at the hips. Extend your arms in front of you and reach them toward the chair or table. At the full extension of the stretch, your back should be flat, and your hand should be on the chair or table, with a straight line from your arms to your hips and your hips to your ankles. Lean your weight back gently to extend the stretch.

Greater Flexibility Starts Here

Even if you're not planning on taking up yoga anytime soon, these simple, at-home stretches are ideal for helping you stay limber, comfortable, and flexible throughout your golden years. They’re also ideal for anyone who wants to prevent injury, stay strong, and enjoy a higher quality of life during the aging process.