How to Beat the Winter Blues

Private Home Care is here to tell you how to beat the ‘Winter Blues’!

As the days get shorter, many people find themselves feeling a little down. The long New England winters can certainly be dreary. You might feel blue around the winter holidays, or get into a slump after the fun and festivities have ended. ‘Winter blues’ is a general term, not a medical diagnosis. It’s fairly common, and it’s more mild than serious. It usually clears up on its own in a fairly short amount of time.

Though the sun may not be as strong this time of year, there are ways of creating your own sunshine – both literally and figuratively. Sticking with healthy habits and taking extra actions to help keep you cheery can help beat the winter blues.

Exercise!!

The simplest means of beating the winter blues is to force yourself to stay active, even when it’s dark and cold. Research has shown that even a 15-minute walk in the middle of the day is enough to increase crucial neurotransmitters, such as dopamine and norepinephrine, which help energise the brain and regulate circadian rhythms. If you can exercise earlier in the day, absorbing natural daylight within two hours of waking up, it will be even more beneficial.

Physical activity has been shown to boost mood, decrease the symptoms of depression, and reduce stress. Ideally, aim for 30 to 60 minutes a day, five days a week, of aerobic exercise, strength training, yoga, or other fitness-related activities.

Sometimes the prospect of venturing out into the cold for exercise can be daunting, but with some tips and tricks, you can motivate yourself to do it. Plan on meeting up with a friend, that will distract you from the cold. Or, better yet, get coffee to go and take a walk while sipping on a warm beverage. Making a holiday season playlist for walking outside will help get you in the spirit and you may even end up not minding the cold. Another good idea is to invest in some exercise equipment and put it near a window. Even a quick 20 minute ride on a stationary bike next to a bright window can do wonders for your mood and health.

Connect

This year poses unique challenges, but it is vital to connect with others. Plan regular video chats with friends and family, and reach out to people when you start to feel a little low. The world right now calls for creative ways to connect, and some good ideas can be doing a virtual cooking class or workshop, meeting with a virtual book club, hosting virtual trivia with friends, and more. Though this may not be ideal, looking back you will be proud of yourself that you were able to overcome this challenge!

Shine a Light

Low levels of sunlight in the winter can decrease levels of vitamin D, which can lead us to feeling down. However, there is a simple fix for that. Sun lamps – specially designed light fixtures which simulate sunshine – are a proven way to help bring the sun indoors. They are simple and easy to use, medical professionals recommend sitting in front of a sun light in the morning or when you first wake up to get a boosted dose of sunshine for the day. It can even be as easy as sitting next to the sunlight while reading the morning news! Doctors recommend using a sunlamp for at least 20 minutes a day, but longer for better results.

Laugh It Off

Laughing is one of the best ways to beat the blues. Pick out a funny movie, listen to comedy podcasts or read a funny book to instantly boost your mood. Some funny holiday season movies include Elf, Laughing naturally releases feel-good chemicals that can elevate your mood and well being for hours after you chuckle. Listening to funny things while you exercise or when being exposed to the sunlamp increases the benefits!

Peak Sleep

Nothing makes you feel better than a good night’s rest or waking up after a cozy nap. Without regular, adequate sleep, our mood can get out of whack. Sleep hygiene supports healthy sleeping habits, which have a huge influence on your overall well being. Some tips include:

-Go to bed and wake up at the same time every day

-Follow a simple bedtime routine that signals rest, such as taking a bath, turning down the lights, or drinking a cup of herbal tea

-Expose yourself to light as soon as you wake up

-Sleep in a cool, dark room

-Don’t use electronics in your bedroom. Try not to look at a screen at least an hour before bed – the blue light stimulates your brain and keeps you up.

-Write all of your worry thoughts on a piece of paper before bed so that if you wake up in the night, you can tell your mind you don’t need to worry because the thoughts are captured on paper and will be waiting for you to tackle in the morning

Candy Canes

DID YOU KNOW:

Candy canes were first invented in 1670 in Cologne, Germany.  The cane-shaped candy was introduced by a choirmaster at the Cologne Cathedral. He bent the sugar-sticks into canes to resemble a shepherd’s hook. The all-white candy canes were given to children who attended the ceremonies to keep them quiet. This became a popular tradition, and eventually the practice spread across Europe and America. The first record of candy canes in America goes all the way back to 1847 when a German immigrant used them to decorate his holiday tree. Now candy canes are a staple for celebrating the Christmas season! Private Home Health Care wishes you and your loved ones a minty fresh and cool holiday season!

Mighty Mint!

Peppermint is a beloved flavor of the holiday season. Peppermint finds its way into just about every Christmas treat imaginable – candy canes, peppermint Bark, peppermint cookies, peppermint candies, peppermint hot chocolate, peppermint cocktails, and more. Why is it so popular? The flavor of mint can cut through the richer flavors associated with food eaten during the holiday season. It’s a palette cleanser of sorts. Mint leaves behind a cool sensation in the mouth and, as Christmas is associated with snow and ice, this seems to make sense as the flavor of snow.

Peppermint is not just for treats – there are many health benefits of this minty herb! Peppermint also works as an anti-inflammatory agent and it can relieve indigestion — quite helpful as we begin the annual Christmas binge. Peppermint oil has been shown to relax muscles in your digestive system and improve various digestive symptoms. Therefore, peppermint tea may provide similar benefits. As peppermint acts as a muscle relaxant and pain reliever, it may diminish certain types of headaches. The menthol in peppermint oil increases blood flow and provides a cooling sensation, possibly easing pain. Peppermint, of course, freshens breath and the peppermint oil itself has been shown to kill germs that lead to bad breath.

Peppermint has antibacterial, antiviral and anti-inflammatory properties. Because of this, peppermint tea may fight clogged sinuses due to infections, the common cold and allergies. Additionally, research demonstrates that menthol — one of the active compounds in peppermint — improves the perception of airflow in your nasal cavity. Therefore, steam from peppermint tea may help you feel as though your breathing is easier. Compounds found in peppermint oil help perk you up, which has been shown to relieve fatigue and daytime sleepiness. Along the same vein, peppermint oil may help increase alertness and memory, which may improve concentration. Now that you know what wonderful health benefits that peppermint has, Private Home Health Care invites you to eat as many peppermint flavored foods as you can!

International Day of Persons with Disabilities

Yesterday was International Day of Persons with Disabilities. Private Home Health Care welcomes you to celebrate those with disabilities as well as raise awareness about persons with disabilities. Individuals with disabilities are no different from anyone else, and they absolutely deserve the same happiness, respect, and quality of life as everyone else. International Day of Persons with Disabilities on December 3 is a day to help everyone become more compassionate and understanding of the challenges faced by people with disabilities. The day doesn’t discriminate between mental and physical disabilities, and the spirit of the day is to ensure that all people in the world have equal opportunities for work, play, health, and success. People with disabilities can be and very often are contributing and valued members of society, and today is all about appreciating them.

The annual observance of the International Day of Disabled Persons was proclaimed in 1992 by United Nations General Assembly resolution 47/3. It aims to promote the rights and well-being of persons with disabilities in all spheres of society and development, and to increase awareness of the situation of persons with disabilities in every aspect of political, social, economic and cultural life. At Private Home Health Care, we strive every day to provide exceptional caregiving for seniors with age-related disabilities. We wholeheartedly believe in this cause to support persons with disabilities because it is one of the fundamentals of our company is to promote health and happiness for all!

The 2020 theme for International Day of Persons with Disabilities is ‘Not all Disabilities are Visible’ also focuses on spreading awareness and understanding of disabilities that are not immediately apparent, such as mental illness, chronic pain or fatigue, sight or hearing impairments, diabetes, brain injuries, neurological disorders, learning differences and cognitive dysfunctions, among others. This includes cognitive decline, dementia, and Alzheimer’s, which may occur in the aging brain. Private Home Health Care is a proud advocate for those with age-related cognitive issues. We recognize and support individuals with these conditions and their rights promote rights and well being. What is more, we celebrate those with cognitive conditions and their families. For over 30 years, we have been improving the quality of life and providing expert caregiving for seniors with cognitive challenges. Private Home Health Care wishes you a Happy International Day of Persons with Disabilities!

National Cookie Day!

It is the day we have all been waiting for – December 4th is National Cookie Day! Who doesn’t love a good cookie?! Whether soft or crunchy, big or small, there is a cookie to satisfy every taste. Cookies are comforting for everyone, and are a perfectly sized treat! (The trouble is, it is hard to stop at just one…) Now that it is the holiday season, it is the mighty cookie’s time to shine! Bakers, warm up your ovens – cookie swap parties and cookie tins are a beloved tradition. Many times recipes are passed down through generations and they help us feel closer to our families. Private Home Health Care wishes you a Happy National Cookie Day!

Because everybody loves cookies, they are a fabulous gift. Even better is to bake cookies for someone – aren’t homemade gifts the best?! It has been proven that favorite baked goods and sweets can help with memory because it takes us back to positive memories of childhood or special occasions like holidays. Not to mention that they keep forever if they are stored properly. There’s no doubt about: cookies more than deserve their own day, and that’s why Cookie Day is celebrated around the world in order to pay tribute to these delicious little treats. So grab some flour, butter and sugar, and let’s get celebrating, shall we?

In America, a cookie is described as a thin, sweet, small cake. By definition, a cookie can be a variety of hand-held, flour-based sweet cakes, either crisp or soft. Each country has its own word for “cookie”. In England and Australia they’re referred to as biscuits, in Spain they’re galletas. Germans call them keks and in Italy they have several names to identify the various forms of cookie. In America, the Dutch word “koekje” was Anglicized to “cookie”. The sweet treat came to America through the Dutch in New Amsterdam in the late 1620s. The earliest reference to cookies in America is in 1703, when the Dutch in New York provided 800 cookies for a funeral.

Hard cookie-like wafers have existed for as long (and maybe even longer) as baking has been documented. However, they were not sweet enough to be considered cookies by modern standards. They appear to have some origins in 7th century CE Persia, shortly after the use of sugar became relatively common in the region. They spread to Europe through the Muslim conquest of Spain. By the 14 century, they were common in all levels of society throughout Europe, from royal cuisine to street vendors.

Cookies are one of the most customizable baked goods, you can use whatever ingredients you like to create any flavor! But, you don’t need to be a whiz in the kitchen to make cookies, even break-a-part store bought (home baked!) cookies are a great treat. What is more, because cookies are so flexible, there is plenty of opportunity to make healthy cookies! Yes – you heard me, healthy baked goods!

Here are some healthy cookie recipes! Here at Private Home Health Care, we love cookies of all sorts, sizes, and flavors! Today on National Cookie Day, Private Home Health Care encourages you to indulge in eating cookies! Ideas to celebrate National Cookie Day include stopping by your favorite bakery for yummy cookies, showing off your skills in the kitchen and baking some for loved ones, or hold a charity bake-off where sell cookies and donate the proceeds to a deserving cause. Happy National Cookie Day!

https://www.brit.co/healthy-christmas-cookie-recipes/

Caregiver Stress and Burnout

This year we have had to face unprecedented challenges, and this is especially true for those who are caregivers for loved ones. Now that the holiday season is upon us, there may be extra demands on time and energy. Holidays are meant to be enjoyed, and Private Home Health Care is here to give respite from overwhelming caregiving responsibilities so you can focus on your well being. Give you and your loved ones the gift of peace of mind this season by trusting Private Home Health Care to provide first rate caregiving services.

The holidays can be stressful enough, and being a caregiver adds more pressure. If the stress of caregiving is left unchecked, it can take a toll on your health, relationships, and state of mind—eventually leading to burnout, a state of emotional, mental, and physical exhaustion. And when you get to that point, both you and the person you’re caring for suffer. Signs of caregiver stress and burnout include:

Common signs and symptoms of caregiver stress

-Anxiety, depression, irritability.

-Feeling tired and run down.

-Difficulty sleeping.

-Overreacting to minor nuisances.

-New or worsening health problems.

-Trouble concentrating.

-Feeling increasingly resentful.

-Drinking, smoking, or eating more.

-Neglecting responsibilities.

-Cutting back on leisure activities.

Common signs and symptoms of caregiver burnout

-You have much less energy than you once had.

-It seems like you catch every cold or bout of flu that’s going around.

-You’re constantly exhausted, even after sleeping or taking a break.

-You neglect your own needs, either because you’re too busy or you don’t care anymore.

-Your life revolves around caregiving, but it gives you little satisfaction.

-You have trouble relaxing, even when help is available.

-You’re increasingly impatient and irritable with the person you’re caring for.

-You feel helpless and hopeless

Empower yourself by turning to Private Home Health Care to support the needs of you and your loved ones. You don’t have to do it alone, and Private Home Health Care has over 30 years of experience providing compassionate care for seniors. It is estimated that up to 1 in 5 Americans are caregivers for family members, and it can be a lot to handle on top of daily obligations. If you are experiencing stress or are feeling burnt out, this message is for you: self care is key to health and wellbeing, and an important part of self care is reaching out for help, because we all need help sometimes. Self care is even more important when you are a caregiver. Our agency will help take care of you and your loved ones so that you do not have to stress. Our caregiving services help shoulder the burden of caregiving, which gives you more energy to celebrate the season. At Private Home Health Care, “Compassion is at the Heart of Our Care”. Have compassion for yourself and let us relieve your stress with your exceptional home caregiving services.

Cyber Monday for Safety

Today, November 30th, is Cyber Monday! Cyber Monday is celebrated the Monday after Thanksgiving weekend. Established in 2005, Cyber Monday is the Internet’s answer to brick-and-mortar holiday shopping. Unlike Black Friday, Cyber Monday gives you the chance to shop those amazing Black Friday deals from the comfort of your couch or office. In recent years, Black Friday and Cyber Monday deals tend to run together. Some start as early as the week of Thanksgiving and run right through the holiday season. But don’t neglect online deals. There may still be savings to be had. 

This year, Cyber Monday is especially appealing because of COVID. Doing your holiday shopping from home is much safer than venturing out to crowded malls where germs can be spread. The CDC still recommends avoiding indoor spaces where there are a lot of people, especially now that cold and flu season is here. This year, retailers are offering Cyber Monday holiday deals that are just as good as Black Friday sales and some of those sales have been extended. Cyber Monday is also less stressful, because you don’t have to drive to the mall, deal with traffic, try to find a parking space, trapeze your way through the crowd, fight for the items on your wish list, negotiate the checkout line, and so forth. Even reading that sentence sounds stressful! Cyber Monday also allows for easier returns because you can send it back in the same box it came in. You can still support small and local businesses on Cyber Monday by ordering artisan gifts from websites like etsy.com. This year in particular, Cyber Monday makes most sense for your health and well being. With the simple click of a mouse, you can finish your holiday shopping for loved ones, hassle-free. Now that is a good deal.