Self-Care for the Sandwich Generation

caregiverHow caregivers can recover from—and avoid—burnout.

By Susan Fulton. Susan Fulton is Clinical Leader at Classic LifeCare a BC-based home care provider.

Are you a member of the sandwich generation? If you’re unfamiliar with the term, the sandwich generation is the current generation of people, usually women, who care for their aging parents while supporting their own children.

The sandwich generation doesn’t have it easy.

In fact, nearly a third of unpaid family caregivers are stressed out to the point of breakdown due to serious gaps in seniors respite programs. That’s according to a September 2015 report by the Seniors Advocate of British Columbia.

The BC Senior’s Advocate also reported that:

  • Twenty-nine per cent of caregivers are in distress.
  • Unpaid caregivers provide 19 hours of care per week on average (caregivers in distress report providing as many as 30 hours of care per week).
  • While 54% of caregivers would benefit from respite services, few are accessing the help.

“There is little question that caregiving is stressful,” BC Senior’s Advocate Isobel MacKenzie (@SrsAdvocateBC) said in her September report. “The physical strain of caregiving is exacerbated by the emotional toll of watching your loved one becoming increasingly frail.”

According to the BC Seniors Advocate’s report, respite, such as visits by a home care worker, offers adult caregiver the chance to recharge and avoid burnout or crisis.

Ultimately providing caregivers with some sort of respite strengthens a healthy relationship between the person receiving care and the caregiver.

Caregiver Burnout is Common, But Can Be Avoided With Small Breaks

Caregiver burnout is all too common and can often be avoided with small breaks throughout the week.

Even a two- or three-hour break can be enough to revitalize the caregiver and give them some room to breathe.

The caregiver needs a break just so they can go back to being the daughter or the husband, rather than the caregiver.

What Are the Symptoms of Caregiver Burnout?

It’s important to recognize the symptoms of burnout.

Symptoms can include feeling constantly tired, and losing interest in the hobbies and pastimes that typically bring you pleasure and help you enjoy life.

Growing increasingly irritable while facing routine challenges such as commuting to work or even trying to change a lightbulb is another key indicator of burnout.

One client noted she started to use the horn a lot more when driving. She also reported she started to drive a little more aggressively.

At this point burnout can become dangerous.

5 Ways Caregiver Can Care for Themselves

If caregivers don’t care for themselves they are likely less able to care for an aged parent or relative.

Five tips to avoid burnout include:

1) Give yourself a break

Make time to spend some time by yourself. British Columbia is a spectacular place to live, so during the week schedule time to get out and enjoy life.

2) Find a support system

Express how you’re feeling to someone you trust. Perhaps you have a colleague who is experiencing the same challenge, so try to check in to see how you’re doing. Help each other recognize how you’re feeling.

3) Get plenty of exercise

Exercise helps fight burnout, and is also essential for maintaining your health. Some caregivers actually discover they are losing weight – specifically muscle mass. Exercise not only changes your outlook, it can help prolong your life.

4) Eat healthily

Some caregivers simply are too overwhelmed to make healthy food choices, and instead rely on packaged meals and fast food—if they remember to eat at all. Eating healthily is not only good for your body, it can also help improve your mood.

5) Watch for signs of depression

Seek help if you find you are  becoming irritable or you are losing interest in reading books or even even watching television. Talking with a friend or family member can help you identify your feelings and deal with them.

And sometimes all it takes to turn things around is to make some time for yourself.

Susan Fulton is Clinical Leader at Classic LifeCare, a BC-based home care provider.

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The Days Before The Big Race

running-shoes_13602015Whether you are a seasoned runner or a first timer, here are some tips to help you stay organized and keep you relaxed… which will help you run a better race.

The days before the race:

  • Keep to your regular schedule, eat correctly, hydrate and get sleep.
  • Re-read your race package and double check that you have everything you need.
  • Will it be cold/warm on race day? Will it be windy or raining? Find out the weather conditions and follow the forecast in the days before the race.
  • Research the route you will be running.  Find out what type of terrain you will be running on, as well as how many hills there are on the route and when they happen in the race.
  • Have a good idea on the size of the race population so that you can prepare yourself to stand in a crowded race corral with hundreds or thousands of participates.
  • Expect the unexpected –  What if your shoe comes untied or you have to go the bathroom or you get a blister.  By preparing for these scenarios, you’ll have a specific plan in place.

The night before the race:

  • Make sure that everything you need for the morning is ready to go. Pack your race bag, lay out your clothes and runners and know what time you need to leave the house.
  • The night before,  go to bed at a reasonable hour for you to get plenty of sleep so that you’ll feel good the next morning.

Race day:

  • Allow yourself plenty of time to travel to the race start area,  check in, and warm up – factoring in the large crowds and street closures.
  • The race start area will be chaotic. At the start of the race there will be lots of people running shoulder to shoulder  in a small space. You will have to navigate around slower runners while faster runners are overtaking you. Being prepared for this, and do not get swept along with the crowd and start off at a pace that is too fast for you. Take a few minutes to find your pace.

After the race:

  • Cool down
  • Stretch
  • Hydrate
  • Celebrate!!!!
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Local 5K, 10K, & Marathons Happening in May & June

marathon-runners-580x387Victoria BC is known for its  scenic beauty and great temperate weather. So, if you are a runner, Victoria is a little slice of heaven.  There are Marathons, Half marathons, 10K’s, 5K’s, and Fun Runs almost year round. No matter what your physical ability: there is an event for everyone.

Below are a few of the runs that are taking place during May and June.

Harriers Elk/Beaver Ultras | May 14, 2016

The fast and flat 10 kilometer trail circuit around Elk and Beaver Lakes is considered as one of the premiere races of its type in North America. Runners complete 10 laps for the 100K division, 8+ laps for 50 Miles and 5 laps for 50K while walkers complete 4 laps for 40 km. The First-Time Marathoners will complete 4+ laps.

Oak Bay Half Marathon |  May 29, 2016

The Oak Bay Half Marathon is a Victoria classic! This run features a half marathon, a 10km route and a half marathon relay option.

Runners can expect to experience all that Oak Bay has to offer as they take on an extremely scenic course with a good portion of ocean front running. The race itself attracts a field of casual to elite local runners and has been steadily growing year after year.

Victoria Spring Sprint- 21st Annual Victoria Brain Tumour Walk | May 29, 2016

When you register and fund-raise for Spring Sprint, you join a nation-wide movement  transforming the future for brain tumour patients and families. This means funding critical research into the cause of and cure for brain tumours. It also means ensuring the 55,000 Canadians living with the disease have access to Support and information programs that are uniquely needed.

Victoria Goddess Run | June 5, 2016

The Victoria Goddess Run is a women’s running event with a 5k, 10k, and half marathon option. The three runs all happen on the same day and are the culmination of a three day Goddess festival featuring a number of speakers and activities happening in conjunction with the race expo and pick up.

CFB Esquimalt Navy Run |  June 19, 2016

The Navy Run – 10k, 5k and kids fun run is a family-oriented, inclusive community event. The Navy run routes start and finish at CFB Naden in Esquimalt. Runners follow looped courses that take them through the streets of Esquimalt. Even the kids can get in on the challenge! Involve the children and discover a fitter family lifestyle. Get excited about improving your health. Do it because you can!

Raymond James Father’s Day Run/Walk for Prostate Cancer | June 19, 2016

Raymond James Father’s Day Walk Run is a fun, family-friendly event, hosted on Father’s Day, that raises awareness and funds for free programs and services for all Vancouver Island men and the families that love them. The event is a timed 10 Km Run and a 5 Km Family Walk / Run, followed by brunch and live entertainment.

MEC Victoria Race THREE | June 26, 2016

The third Victoria MEC race happens out at Royal Roads. This run steps things up offering the first half marathon of the season along side the usual 5k and 10k runs.  MEC Victoria, with the support of CRD Regional Parks, is pleased to present Race THREE: stunning routes through Royal Roads and surrounding area.

Regular running helps to reduce your risk of  heart disease, type 2 diabetes and stroke.  Running will also help  boost your mood, so get out there, start running and be safe!

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EWG Sunscreen Hall of Shame

sunscreenArticle from Environmental Working Group

There are a lot of sunscreens on the market: some good, some bad and then the shameful.

Those in the last category are not only a waste of money and time but also potentially harmful. Here are our picks for products to banish from your beach bag.

  • Spray sunscreens can be inhaled, and they don’t cover skin completely.
  • SPF values above 50+ try to trick you into believing they’ll prevent sun damage. Don’t trust them. SPF protection tops out at 30 to 50.
  • Oxybenzone can disrupt the hormone system.
  • Retinyl palmitate may trigger damage, possibly cancer.

11 Worst Spray Sunscreens

These sunscreens are aerosol sprays with SPFs above 50+ and the harmful additives oxybenzone and retinyl palmitate.

Banana Boat Clear UltraMist Ultra Defense MAX Skin Protect Continuous Spray Sunscreen, SPF 110
Coppertone Sport High Performance AccuSpray Sunscreen, SPF 70
Coppertone Sport High Performance Clear Continuous Spray Sunscreen, SPF 100+
CVS Clear Spray Sunscreen, SPF 100
CVS Sheer Mist Spray Sunscreen, SPF 70
CVS Sport Clear Spray Sunscreen, SPF 100+
CVS Wet & Dry Sunscreen Spray, SPF 85
Neutrogena Fresh Cooling Sunscreen Body Mist, SPF 70
Neutrogena Ultra Sheer Body Mist Sunscreen Spray, SPF 100+
Neutrogena Ultra Sheer Body Mist Sunscreen Spray, SPF 70
Neutrogena Wet Skin Sunscreen Spray, SPF 85+

12 Worst Sunscreen Lotions

These sunscreen lotions claim SPFs above 50+ and contain oxybenzone and retinyl palmitate.

Banana Boat Sport Performance Sunscreen Lotion, SPF 100
Coppertone Sport High Performance Sunscreen Lotion, SPF 100
Coppertone Sport High Performance Sunscreen, SPF 75
Coppertone Sport Sunscreen Stick, SPF 55
Coppertone Ultra Guard Sunscreen Lotion, SPF 70+
CVS Sport Sunstick Sunscreen, SPF 55
CVS Sun Lotion Sunscreen, SPF 100
CVS Sun Lotion Sunscreen, SPF 70
Neutrogena Ultra Sheer Daily Liquid Sunscreen, SPF 70
NO-AD Sunscreen Lotion, SPF 60
NO-AD Sunscreen Lotion, SPF 85
Ocean Potion Protect & Nourish Sunscreen Lotion, SPF 70

Click here to read the complete article and to find out how they picked the Hall of Shame.

To find out which sunscreens you should be using; and to see if your sunscreen made the cut, click here.

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Safety Rules for Runners

running-shoes_13602015Most running safety rules are common sense; and by taking a few precautions while out running  you can avoid getting injured or becoming a victim.  Here are a few steps to stay safe on your next run:

Before you start:

Take a moment and give yourself a safety check.  Are your shoes tied? Do you have ID? Are you familiar with the route? During your run, watch out for uneven sidewalk, roots, rocks and branches.  Always avoid running alone in unpopulated or heavily wooded areas and avoid unlit routes. Carry a fully charged cell phone and always call police if you see something or someone suspicious.

Leave word:

Make sure your friends or family know your running routes and inform someone of which route you are running.

Night Running:

Make yourself visible! Wear light or bright colored clothing that are highly visible; think about wearing a reflective vest for your night time or early morning runs.

Cars:

Many drivers are distracted, so don’t assume that they see you. Be sure to make eye contact with drivers at street crossings, and always be extra careful of stopped cars waiting to make a turn. Stop and wait until they make the turn, or run behind them.  Always run on the side of the road or the sidewalk where you are running facing traffic.

Cyclists:

Watch out for cyclists and other runners. If you’re approaching a runner or cyclist, communicate with them and let them know which side you’re passing them on.  Before you stop or turn around on a trail, always look over your should to avoid a potential collision with an oncoming cyclist or passing runner.

Listening:

Avoid using iPods or wearing headphones—you need to be able to hear approaching vehicles, cyclists and people. If you must use headphones, run with the volume low and with ear-buds, just use one.

What to Carry:

Put your driver’s license in your pocket or wear an ID tag on your shoe and it’s always a good idea to have a small amount of cash on you, in case of emergency.

If a location or person makes you feel uncomfortable, trust your instincts, and remove yourself as quickly as possible.

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Job Posting | Administrative Assistant/Receptionist

Exterior

Diversified Health Clinic is a multi-disciplinary, collaborative health and wellness center that combines a wide range of services including Chiropractic, Physiotherapy, Registered Massage Therapy, and Acupuncture.  We are currently hiring an Administrative Assistant/Receptionist to our growing team.

We are a high volume clinic with a strong team of practitioners and staff. The successful applicant will be comfortable working independently as well as being an integral part of our team.

This is a customer focused position with duties including patient bookings, answering phones and email inquiries, filing, insurance submissions and billings, MSP/Extended Health  billings and processing, opening and closing procedures and various office duties as needed. This is not an MOA position, however, a strong administrative background in health services is an asset and the ability to prioritize and multi-task are essential.

We are currently recruiting for a permanent part time position. This position is 4 days per week; Saturdays, Sundays, Mondays and Tuesdays. The position is approximately 22 hours per week. This is an hourly wage-based position. Position to start immediately.

Resumes can be emailed to the Clinic Manager, Lola Steel at lsteel@diversifiedhealth.ca or dropped off at the Clinic at 1063 Fort Street attention to Lola Steel.

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