The following article is from Blue Cross/Blue Shield Insurance. It describes the challenges boomers have while taking care of aging parents and suggests self-care strategies that while obvious are helpful to be reminded of.
Are you caring for both your children and your parents? Might you find yourself in that situation soon? If so, you’re one of a growing number of people in the “sandwich generation” who find themselves lending financial and other support to generations both above and below. As our country’s population grows and finding work continues to be a challenge for young people, more and more Americans will become part of the sandwich generation and be depended on by both parents and children. To put this into perspective, around the beginning of the 20th century, only 7 percent of people in their sixties had one living parent. Nowadays, that percentage has jumped up to 50 percent. On top of that number, around 52 percent of young adults still live at home with their parents.
The demands put on members of the sandwich generation are many and varied. This can be the source of high levels of stress, and can produce obvious challenges to anyone. Studies have shown that baby boomers who have to take care of their parents as well as their children have a higher risk of chronic illness and depression than their “un-sandwiched” counterparts. All too often, caregivers are so focused on making sure the person they are taking care of is healthy, that they completely disregard their own well-being and needs. Luckily, there are healthy practices you can adopt that will ensure you don’t crack under the pressure:
Eat healthy: Proper nutrition will help your body function at its best. A good balance of fruits and vegetables, protein and carbohydrates – with limited fats and sugars – can aid your immune system, sustain energy levels throughout the day, maintain muscle and bone health, and prevent heart problems. Aim to make at least half of each meal consist of fruits or vegetables, and eliminate sweets, since those can cause unwanted spikes in blood sugar. Also, replace some refined grains with whole grains. At least half of your grains should be whole.
Exercise: Each week, get at least two and a half hours of moderate physical activity. Exercise is a great stress reliever, and also supports the immune system, increases energy levels, and boosts mental health. Daily physical activity will even help sleep, while creating a stronger, healthier body.
Get emotional support: Lean on family members, friends, church peers or anyone else you can trust to talk to. They may not be able to solve your problems, but a sympathetic listening ear can prove very beneficial. Remember, we live in a digital age now! There are many online forums out there with fellow sandwich generationers to give and receive advice. Sometimes all you need is to talk to others who understand exactly what you’re going through.
Find alone time: As the name implies, people in this situation are usually sandwiched between two sets of people and can wind up feeling suffocated. Don’t lose touch with the person you were before you became a caregiver. Set aside time every day for yourself, whether it’s to sit down with a good book or to watch your favorite television show, find that little something that you enjoy doing and do it daily!
Posted October 26, 2012
Howard Brockman, LCSW
Howard Brockman
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