No doubt about it. Caring for a partner, parent or relative requires self-sacrifice.

Yet, caregivers have to be at their best to meet the intense demands of their role.

So how do they find time to exercise, eat well and make their own doctor’s appointments when they’re already over-stretched?

One small step at a time, according to Janel Moore, R.N., M.S.N., Senior Focus Wise and Well Program coordinator.

"You have to maintain your health, know your resources and make meeting your own needs doable in small increments," she said.

"Ultimately, if you don’t take care of yourself, you won’t be able to care for your loved one — and healthier, happier people make better caregivers."

She offers the following tips:

• Take cat naps and minimize sleep interruptions — stop fluid intake before 7 p.m. to avoid bathroom visits in the night, for example.
  
  
• Look for respite resources and allow yourself to sleep or get necessary down time.
  
  
• Eat small, frequent meals; choose healthy, nutritious foods for you and your loved one.
  
  
• Consider pre-cut, chopped, washed fruits and veggies, one-pot dishes, grocery delivery and one-stop shopping centers. Make shopping lists to avoid impulse buying.
  
  
• Take advantage of exercise opportunities. Take the stairs. Park away from destinations.
  
  
• Get a pedometer. Set goals to steadily increase the number of steps in a day.
  
  
• Consider using the same health care provider as your loved one and combine visits.
  
  
• Make your next medical or dental appointment before leaving the doctor’s office and put it on your calendar immediately.

Attention to a caregiver’s emotional and spiritual needs is equally important, Moore says.

"Learning to let go of what you can’t change and finding guilt-free 'me time' can be key to a caregiver’s mental health."

She also recommends stress management tools such as guided imagery, breathing exercises or healing touch.

She will teach a class for caregivers at Senior Focus this month.

"What About Me?" meets two Wednesdays, Jan. 23 and 30, 10 a.m. to noon.

"The ultimate goal of focusing on self-care is to assist the caregiver in being able to give excellent and reliable care," Moore said.