1. Eat for all-day energy

To keep your energy lasting all day long, create meals that are a mix of protein, complex carbs and fat. Your body converts food into energy at different rates, so eating a complete, balanced diet is important.

Another way to keep your energy up is with healthy snacks. Research in the Nutrition Journal found that a protein-filled snack, like yogurt, or nuts, keeps you full longer than high-carb or high-fat options.¹

For those you are caring for, it’s important to know that your body absorbs protein differently with age. While the typical adult who weighs 65 kg is recommended to eat 52 grams of protein a day, but for older adults, the required daily protein intake increases by half and will be about 78 g/day.²

2. Keep your caffeine consumption in check

While caffeine in moderation can be a good stress reliever, research in Advances in Psychiatric Treatment found that people who drank an excessive amount of caffeine can have psychiatric symptoms like anxiety. For an afternoon drink, reach for water with a slice of lemon.

3. Reverse damage from stress

Recent research from Johns Hopkins University shows that caregivers are more likely to experience emotional strain. Over time, chronic stress can do a number on your body, including raising inflammation levels, which can actually cause damage your organs.³

Certain foods can counteract that stress-related inflammation, such as omega-3-rich fish like salmon and tuna, as well as foods high in antioxidants like dark chocolate, green leafy vegetables and dark berries.

Eating healthy isn’t the only thing you should do to de-stress. Don’t forget to schedule some me time, whether it’s a weekly yoga class, a coffee date with your best friend, or a quiet hour to get lost in a book.

4. Don’t forget about fluids

Water is known to support your overall health, but it can also impact your stress levels. “Your body is made up of 60 percent water,” says Sauer. “So when you’re dehydrated, it affects everything—leading to headaches, fatigue, and poor concentration.”

Aim to get six to eight cups of water spread throughout the day.

5. Be a meal planner

Caregivers spend an average of 20 hours a week looking after their loved ones, which doesn’t leave a lot of time for cooking nutritious meals.

One way to avoid the temptation of dining out is to pick your least busy day, and prep meals for you and your loved one. One meal prep idea is chicken breasts, brown rice and roasted veggies. Another good trick for making quick nutritious meals: purchase fresh, already-prepared vegetables so you can easily make a salad or stir-fry for lunch or dinner.