It’s that time of year when we make those lists, either on paper or in our heads, of all the things we’re going to “do better,” or “fix” or “accomplish” in the New Year.  While New Year’s resolutions are sometimes hard to keep (for the last four years I have said I would kick my Starbucks habit – so far no luck), it is a perfect opportunity to look at the future and plan ahead.

Part of our life’s plan will most likely involve caring for an older loved one — a parent, a spouse, a favorite aunt, an in-law.  This, of course, brings me to my mantra on how to help caregivers balance self-care while caring for someone else.

Caregiving can be a superhuman role that can zap the physical and emotional strength of even Wonder Woman.  Super heroes (trademarked by Marvel Comics), came of age during the Great Depression – sound familiar?  The textbook definition of a superhero is:  a fictional character of superhuman powers who have a strict moral code where they are willing to risk their own safety in the service of good without any expectation of reward.

While caregivers are certainly not fictional, they perform superhuman tasks, with honor and love, and risk their own health in the service of their loved one without any expectation of reward.

To keep your caregiver powers at their peak, you need to unleash your inner Superheroine.  Here are a few resolutions to help you:

1.  Take a break – see the Dr. — Wonder Woman, Batman and the rest are not saving the world and fighting crime every second of every day.  Even superheroes need a day off.  Enlist your own Robin, Wonder Girl or gather a group like the Fantastic Four to help you out and give you a much-needed break (called respite).  Do something YOU enjoy or schedule your annual doctor and dental appointments.  Studies have shown 7 out of 10 caregivers neglect their own medical check-ups because they simply do not have the time.

2.  Create a diet of “Super Foods” – If someone told you there was a pill you could take that will lower your cholesterol, reduce your risk of heart disease and cancer and enhance your mood, would you take it?  Well, it may not be a pill but the foods you need to do all this are in your local grocery store.  According to WebMD, here’s what you should be eating:

Blueberries – a great anti-oxidant and anti-inflammatory that can lower your risk of heart disease and cancer.

Omega-3 fish such as salmon, mackarel, herring, and sardines — help your heart, joints, memory and some medical professionals believe it can also reduce depression.  A National Alliance for Caregiving study showed that 91% of caregivers who say their health has declined suffer from depression.  If you are not a fish fan, you can find Omega-3 in walnuts and flax seeds.

Soy such as soy milk, tofu or edamame – lowers cholesterol, as does almonds, oats and barley.  In addition, oatmeal can help regulate blood sugar levels which is important for everyone but especially if you have diabetes. However, if you have a family history of breast cancer, it is not recommended you add soy to your diet.

Fiber founds in beans, whole grains, fruits and vegetables – keeps cholesterol in check and will add weight loss because you will fell fuller.  I try to have a little fun with this and “eat the rainbow” every day — one food which is red, yellow, orange, blue, purple and green.

Tea – found in several studies to lower cholesterol.  While the anti-oxidant power is the same in green tea as in black tea, the green version has an added element that studies have found inhibits the growth of cancer cells.

Calcium found in dairy foods, salmon, almonds, leafy green vegetables, asparagus and figs — helps build strong bones and helps reduce the risk of osteoporosis — women over age 51 should have 1.200 mg a day.

Dark Chocolate – hallelujah! Chocolate with at least 60% cocoa content has 8 times the antioxidants as strawberries and can help lower bad cholesterol (LDL) up to 10%.  Just don’t overindulge – 2-3 oz. a day is sufficient.

3.  Leap tall buildings in a single bound! Have you ever known a superhero to sit still?  They are always running, leaping, flying or crawling up the sides of buildings.  While caregiving may make you more housebound with little time to get to the gym, physical exercise at least 30 minutes a day will lift your mood and reduce your stress (not to mention the physical benefits).

Try walking more – it’s a simple but powerful way to keep your body in superhuman shape (and remember the 30 minutes each day can be broken down into smaller time increments).  If you are always driving around looking for a parking spot near the entrance or taking the elevator at work,  try parking further away and getting some walking in or take the stairs.  Get a pedometer and see how many steps a day you take – you should be hitting at least 10,000 daily!

4.  Stay connected – few superheroes work alone.  Batman has Robin and Wonder Woman has Wonder Girl.  Neglecting the “wellness” aspect of social networking is like krytonite to caregivers.  Books including The Blue Zones have shown us that longevity, health and happiness are tied to staying connected to family, friends and community.  It is essential to talk to friends, go online to Facebook or other social networking sites to see what’s up or post your own update, have coffee with a co-worker or neighbor, get to church or synagogue or mosque – anything that gives you a little “me time” will help you balance your life with being a caregiver.

Resolutions are hard to keep but as caregivers, taking care of ourselves will ensure we’re there to take care of others. Who knows?  If we can save ourselves, we just might save the world!