Resources Archives - WelbeHealth

Simple Steps to Stay Active at Home

January 30, 2026

Staying active at home is a great way to stay healthy and feel your best, no matter your age. This guide shares easy tips from our Wellness Webinar led by James Yang, Occupational Therapist at WelbeHealth on ways to move more, even if you have no equipment or health challenges. Learn how small steps can lead to big changes.

Moving your body helps you stay strong, happy, and independent. It’s never too late to start. Simple exercises and daily routines can make a big difference.

In this blog, you’ll learn:

Why it’s important to stay active as we age
How to build strength, balance, and add movement to your day
Easy exercises you can do at home

Why Is It Important to Stay Active?

Keeping active helps both your body and your mind. Regular movement can make you feel happier, sleep better, and lower your risk of many health problems.

How Does Exercise Help?

Helps you sleep better at night
Lowers stress and anxiety
Reduces high blood pressure
Lowers the risk of heart disease, diabetes, and some cancers
Makes everyday tasks like cooking and cleaning easier
Helps you stay independent longer
Boosts your mood and brain health

The CDC (Centers for Disease Control and Prevention) recommends that older adults move for 30 minutes a day, 5 days a week, and do muscle-strengthening exercises two times a week.

How Much Exercise Do I Need?

Even a little movement each day can help you feel better. If 30 minutes sounds like too much, start with what you can do—even five minutes counts!

What Are Easy Ways to Build Strength and Balance?

As we get older, moving around gets challenging. This makes daily tasks harder and can increase the chances of falling, getting sick, or needing extra help. With age, muscles get smaller and weaker. But the good news is that we can build strength and balance with simple exercises.

How Can I Get Stronger at Home?

Use things around the house: Try cans of food, water bottles, or books as weights.
Chair exercises, like seated marching or arm circles, are safe and simple.
Practice bodyweight moves such as squats, lunges, and pushups.

How Can I Improve My Balance?

Stand on one foot (hold onto a chair if needed).
Walk backward or sideways
Try Tai chi or yoga

You don’t need a gym or a special workout to be active. Turn daily chores and simple activities into exercise!

If you have health problems like heart disease or diabetes, your doctor can help you find safe ways to stay active.

You can ask:

How can exercise help me as I get older?
What activities are best for me?

Easy Exercises You Can do at Home

Here are a few easy movements you can do:

Chair Exercises:

Seated Marching: Sit in a sturdy chair and lift one knee, then the other, like you’re marching.
Do this for 1–2 minutes.
Arm Circles: Sit or stand with your arms out to the sides. Make small circles forward and backward.
Do 10–15 circles each way.
Toe and Heel Lifts: Sit or stand. Lift your toes while keeping your heels down, then lift your heels while keeping your toes down.

Balance Exercises:

Heel-to-Toe Walk: Hold onto a chair. Place one foot in front of the other so the heel touches the toes. Hold for 10–15 seconds, then switch feet.
Single-Leg Stand: Hold onto a chair. Lift one foot slightly off the ground and balance.
Hold for 10 seconds, then switch legs.

Stretching:

Upper Body Stretch: Reach both arms overhead and stretch gently.
Hold for 10 seconds.
Neck Rolls: Slowly roll your head in a circle, one way, then the other.
Shoulder Rolls: Roll your shoulders forward and backward 10 times each.

Next Steps and Resources

Staying active as we age is key to feeling good. Start small, be patient, and celebrate your progress as you build a healthier, happier, and more independent life. To wrap up, here are some easy ways to stay active at home: 

Set a routine: Move at the same time every day to build a habit
Use Everyday Activities: Turn chores like cleaning or gardening into mini workouts
Take breaks: Stretch or walk during TV commercials or between reading chapters
Drink Water: Stay hydrated and practice deep breathing
Create a Safe Space: Remove clutter, use good lighting, and have sturdy furniture for support
Stay Connected: Join online fitness classes or walk while chatting with a friend
Listen to Your Body: Move gently, rest when needed, and don’t overdo it

Helpful Resources

Local Senior Centers: Offer social activities and wellness classes. Check your city’s Parks & Recreation or Aging Services Department.
Online Tools: Look for reputable sources to guide your activity plans.
National Institute on Aging (NIA): Safe exercise and health tips.
Office of Disease Prevention and Health Promotion, Move Your Way Program: Free videos, workout planning tools, and resources to help you live a more active life.
YouTube: Find free workout videos for all fitness levels.

It’s your life. Live it your way.

WelbeHealth provides full-service healthcare and personalized support to help your loved ones age well at home and in your community. Our Program of All-Inclusive Care for the Elderly (PACE) meets the changing needs of seniors, often at no cost, while helping you navigate life as a caregiver. To see if you qualify, call: (888) 750-0248 | TTY 711 or visit: welbehealth.com/contact

Managing Chronic Pain in Cold Weather: Joint-Friendly Tips

January 13, 2026

Does cold weather make your joints ache? You are not alone. This guide shares simple, warm tips to help you manage chronic pain when the temperature drops. Learn easy ways to stay active, dress warmly, and feel your best in the cold.

Do your knees or hips hurt more when it gets cold outside? Many people feel more aches and pains in the winter. It can make you want to stay in bed under a warm blanket all day. But moving your body and staying warm can actually help you feel better.

You don’t have to let the cold weather stop you from enjoying your life. With a few simple changes, you can keep your joints happy.

Why Does Cold Weather Cause Pain?

Air Pressure Changes: When the air pressure drops before a storm or cold front, your tissues might expand slightly. This can put pressure on your joints and cause pain.
Thicker Fluid: Inside your joints, there is a fluid that acts like oil in a car engine. Cold weather might make this fluid thicker, which makes your joints feel stiff.
Stiff Muscles: When you are cold, your muscles tighten up to keep you warm. Tight muscles can pull on your joints and make them sore.

How Can I Stay Warm and Comfortable?

Keeping your body warm is one of the best ways to fight joint pain. It helps your blood flow better and keeps your muscles loose.

What Should I Wear?

Dressing in layers is a smart idea. This traps heat close to your body.

Base Layer: Wear thin, snug clothes next to your skin. Fabric like wool are good because they keep you dry.
Middle Layer: Add a sweater or fleece for warmth.
Outer Layer: Wear a coat that blocks the wind and rain.
Don’t Forget Hands and Feet: Wear gloves, a hat, and warm socks. Keeping your hands and feet warm helps your whole body stay cozy.

How Can I Keep My Home Warm?

Use Heat: Keep your house at a comfortable temperature. You can also use a heating pad or a warm towel on sore spots.
Warm Baths: Taking a warm bath or shower can relax stiff muscles and soothe aching joints.
Electric Blankets: An electric blanket on your bed can help you sleep better on cold nights.

Check out our guide on creating a Winter-Ready Home for more tips on staying safe and warm indoors.

How Can I Stay Active in Winter?

When it hurts to move, exercise might be the last thing you want to do. But moving is actually very good for joint pain. It keeps your joints flexible and strong.

What Exercises Are Safe?

You don’t need to go outside in the cold to exercise. There are plenty of gentle ways to move indoors.

Indoor Walking: Walk around your house or go to a local mall for a walk.
Stretching: Gentle stretching helps keep your joints loose. Try doing some simple stretches while watching TV.
Chair Exercises: You can do leg lifts and arm circles while sitting in a sturdy chair. This is a safe way to move without falling.

Can Food Help My Pain?

What you eat can affect how you feel. Some foods can help fight inflammation, which is swelling that causes pain.

What Should I Eat?

Fatty Fish: Fish like salmon and tuna have healthy fats that are good for your joints.
Fruits and Veggies: Colorful foods like berries, spinach, and carrots are packed with vitamins.
Nuts and Seeds: Walnuts and flaxseeds are healthy snacks that can help lower inflammation.

Drinking water is also very important. Staying hydrated helps keep your joints moving.

Conclusion

Winter doesn’t have to be a pain. By dressing warmly, staying active indoors, and eating healthy foods, you can manage your chronic pain. Listen to your body and be kind to yourself on the harder days. Small steps can make a big difference in how you feel.

It’s your life. Live it your way.

If you are a senior or caregiver looking for year-round support to live safely at home, WelbeHealth may be able to help. Our Program of All-Inclusive Care for the Elderly (PACE) provides medical care, social activities, and support tailored to your needs. To see if you qualify, call: (888) 750-0248 | TTY 711 or visit: welbehealth.com/contact

New Year Goals for Seniors: Easy Routines for Health and Connection

January 9, 2026

The new year is a great time to start fresh with simple, healthy habits and goals. This guide shares simple ways for seniors to set goals for health and connection. Learn how to make small changes that bring big joy without feeling overwhelmed.

New year goals for seniors isn’t about running a marathon. It’s about finding simple ways to move, eat well, and stay close to friends. This post will help you create a plan that fits your life and makes you smile.

Why Are Small Goals Better?

When we make big resolutions, it is easy to give up. Small goals are easier to stick with. They help you feel good every day.

What is a “Micro-Goal”?

A micro-goal is a very small step. Instead of saying, “I will exercise for an hour,” you say, “I will stretch for five minutes.”

Easy to do: You can do them even on tired days.
Less stress: You won’t feel guilty if you miss a big workout.
Builds confidence: Checking off a small goal feels great.

How Can I Move More Gently?

Movement is good for your heart, joints, and mood. You don’t need a gym to get active. Gentle routines are safe and effective.

What Are Some Easy Exercises?

Chair Yoga: This is a safe way to stretch while sitting down. It improves balance and flexibility.
Morning Stretches: Reach your arms up high when you wake up. Roll your shoulders back gently.
Short Walks: Take a 10-minute walk around your yard or down the hall. Fresh air is a bonus!

Learn more about moving gently by joining our webinar, Simple Steps to Stay Active at Home, on January 28th, and hear from a WelbeHealth occupational therapist on easy movements to keep us healthy. Register here.

How Can I Eat Well Without Strict Diets?

Eating healthy doesn’t mean giving up all your favorite foods. It means adding good things to your plate.

What Are Simple Nutrition Goals?

Drink Water: Sip water throughout the day to stay hydrated. It helps your brain and body work better.
Add Color: Try to add one fruit or veggie to every meal. Berries in oatmeal or carrots with lunch add vitamins.
Enjoy Treats Mindfully: You can still have dessert. Just take small bites and enjoy the flavor slowly.

For more tasty ideas, read our post on simple recipes for diabetes and high blood pressure.

How Can I Stay Connected?

Feeling lonely can hurt your health. Making time for friends and family is a very important goal.

What Are Ways to Connect?

Phone Calls: Schedule a regular time to call a friend or grandchild. A 10-minute chat can lift your spirits.
Join a Group: Look for a book club or craft group at a local center. Meeting new people keeps your mind sharp.
Send Cards: Writing a short note to someone shows you care. It feels good to send and receive mail.

Staying social can help keep your brain healthy as you age. If you are struggling with loneliness, our blog on how older adults can beat lonliness has helpful advice.

Conclusion

New year goals for seniors should be about kindness, not pressure. By choosing small, gentle routines, you can improve your health and happiness. Remember to move a little, eat colorful foods, and reach out to people you love. Celebrate every small win along the way.

It’s your life. Live it your way.

Combatting Holiday Loneliness and Social Isolation

December 19, 2025

The holidays can sometimes bring feelings of loneliness, but you are not alone in feeling this way. This guide offers simple ways to connect with others and find joy during the season. Learn how to manage hard feelings and discover resources that can help.

This post will share simple ideas to help you combat holiday loneliness. We will explore ways to connect with others, take care of yourself, and find support when you need it.

Why Can the Holidays Feel Lonely?

Holiday loneliness can happen for many reasons. Understanding why you feel this way is the first step toward feeling better.

What Causes Holiday Loneliness?

Missing loved ones: The holidays can be hard if you have lost a family member or friend. Old memories can bring both happiness and sadness.

Family is far away: You might feel isolated if your family and friends live far away and you can’t be with them.

Feeling left out: Seeing others at parties and gatherings on social media can make you feel like you are the only one who is alone.

Health challenges: If you have health issues, it might be hard to get out and join in festivities.

Recognizing these feelings is okay. The next step is to find small, positive actions you can take.

How Can I Connect with Others?

You don’t have to make big plans to feel more connected. Even small moments of connection can lift your spirits.

What Are Some Simple Ways to Connect?

Reach out to one person: Call, text, or video chat with a friend or family member. A short conversation can make a big difference for both of you.

Volunteer your time: Helping others is a wonderful way to connect with your community and feel a sense of purpose. Check local food banks, animal shelters, or places of worship for opportunities.

Join a local group: Look for community centers, libraries, or clubs that host holiday events or classes. It could be a book club, a craft workshop, or a festive concert.

Say “yes” to invitations: If a neighbor or friend invites you for a cup of coffee or a short visit, try to accept. It can be a low-pressure way to socialize.

How Can I Take Care of Myself?

Taking care of your own well-being is very important, especially when you feel lonely. Be kind to yourself and focus on activities that bring you comfort and peace.

What Are Some Self-Care Tips?

Stick to a routine: Try to keep your regular sleep, meal, and exercise schedules. A steady routine can help you feel more grounded.

Move your body: Go for a short walk, do some gentle stretching, or put on your favorite music and dance. Physical activity is a great mood booster.

Enjoy a simple pleasure: Make yourself a warm cup of tea, read a good book, or watch a favorite movie. Do something that feels comforting to you.

Limit social media: If looking at social media makes you feel worse, it’s okay to take a break. Focus on what is happening in your own life, not just what you see online.

Focusing on small, positive actions can help shift your mood.

Conclusion

Feeling lonely during the holidays is a common experience, but you don’t have to go through it alone. By reaching out to others, taking care of yourself, and knowing where to find help, you can find moments of connection and joy. Remember to be patient and kind to yourself this holiday season.

It’s your life. Live it your way.

Your Winter-Ready Home: A Guide to Staying Safe and Warm

December 12, 2025

A few simple steps can make your home safe and cozy for winter. This guide will show you how to check your heating, use carbon monoxide detectors correctly, and build an emergency kit. Staying prepared helps you and your loved ones stay warm and safe all season long.

Winter brings chilly weather, and we all want to keep our homes warm and comfortable. But it’s also important to make sure we are staying safe. Taking a little time to get your home ready for the cold can prevent accidents and give you peace of mind.

How Can I Use My Heater Safely?

Heaters keep us warm, but they can be a fire risk if not used carefully. Whether you have a furnace, a fireplace, or a space heater, a few rules can help keep your home safe.

What Are Some General Heating Safety Tips?

Keep things clear: Keep a 3-foot space around all heating equipment. This includes your furnace, fireplace, and space heaters. Don’t let anything flammable like blankets, paper, or furniture get too close.

Get a check-up: Have a professional check your furnace and chimney once a year. This makes sure everything is working correctly and safely.

Use space heaters wisely: Only use space heaters that have an automatic shut-off feature. This means they will turn off if they tip over. Always plug them directly into the wall, not an extension cord, and turn them off when you leave the room or go to sleep.

The National Fire Protection Association is a great resource for more detailed heating safety information.

Why Do I Need a Carbon Monoxide Detector?

Carbon monoxide (CO) is a gas that you can’t see, smell, or taste. It can come from fuel-burning appliances like furnaces, water heaters, and fireplaces if they aren’t working right. CO is very dangerous and can make you sick or even be deadly.

A carbon monoxide detector is the only way to know if this gas is in your home. It works like a smoke alarm but for CO.

Where Should I Put CO Detectors?

Install on every level: Place at least one CO detector on each level of your home, especially near sleeping areas.

Follow instructions: Read the manufacturer’s instructions for the best placement. Some are placed high on the wall, while others plug into an outlet near the floor.

Test them monthly: Press the test button on your detectors every month to make sure they are working. Replace the batteries at least once a year. The Centers for Disease Control and Prevention (CDC) provides helpful information on preventing CO poisoning.

What Should Be in My Winter Emergency Kit?

Sometimes, winter storms can cause power outages that last for a few hours or even days. Having an emergency kit ready means you’ll have everything you need to stay safe and comfortable until the power comes back on.

How Do I Build a Basic Kit?

Keep these items together in a box or bag that is easy to grab.

Water and food: Have at least three days’ worth of water and non-perishable food for each person. Think canned goods, dried fruit, and protein bars.

Lighting: Keep flashlights and extra batteries on hand. Avoid using candles, as they are a fire hazard.

Communication: A battery-powered or hand-crank radio can help you get weather updates. Make sure your cell phone is fully charged if you know a storm is coming.

Warmth: Have extra blankets, sleeping bags, and warm clothes for everyone in the house.

First-aid kit: Your kit should include bandages, antiseptic wipes, pain relievers, and any personal medications.

Having a plan for what to do during an emergency is just as important as having a kit. Our guide on caring for seniors can help you think about how to support older loved ones during a storm.

Conclusion

Getting your home ready for winter doesn’t take much time, but it makes a big difference. By checking your heating system, installing and testing CO detectors, and preparing an emergency kit, you can protect yourself and your family. These simple steps ensure you can enjoy a safe, warm, and comfortable winter season.

It’s your life. Live it your way.

Holiday Travel Tips for Seniors: A Guide to Safe and Easy Trips

December 12, 2025

Holiday travel for seniors can be joyful, but it needs a little extra planning when dealing with mobility or memory challenges. This guide offers simple tips to make traveling safer and more comfortable for seniors. With the right preparation, you can focus on making happy memories with your loved ones.

Traveling during the holidays to see family and friends is a special tradition. But if you or a loved one uses a walker, gets tired easily, or has memory concerns, a trip can feel stressful. The good news is that a little bit of planning can make all the difference.

How Can We Plan for a Easy Trip?

Good planning is helpful for successful holiday travel, especially when managing health needs. Starting early helps you handle all the details without feeling rushed.

What Should We Do Before We Leave?

Talk to the Doctor: Before you go, schedule a visit with the doctor. Discuss your travel plans and make sure it is safe for you or your loved one to travel. Ask for a list of medications and a note explaining any medical conditions or devices, like a pacemaker.

Plan Your Route and Rest Stops: If you are driving, plan your route ahead of time. Look for places to stop for breaks, meals, and bathroom use. Having a plan reduces stress and makes the drive more comfortable.

Book Accessible Accommodations: When booking hotels or a place to stay, ask for rooms that are easy to get to. This might mean a room on the first floor or one with a walk-in shower.

Share Your Itinerary: Give a copy of your travel plans to a family member or friend who is not traveling with you. Include flight numbers, hotel addresses, and phone numbers.

What Are Some Tips for Traveling by Car or Plane?

Whether you are going on a road trip or flying, there are ways to make the journey easier for someone with mobility or memory challenges.

Car Travel Tips:

How Can We Make Car Travel Easier?

Pack for Comfort: Bring pillows, blankets, and cushions to make sitting for a long time more comfortable.

Stay Hydrated and Have Snacks: Pack a small cooler with water and healthy snacks. This helps you avoid getting dehydrated and keeps energy levels up.

Take Frequent Breaks: Plan to stop every couple of hours. This gives everyone a chance to stretch their legs, use the restroom, and take a short break from sitting.

Air Travel Tips:

Request Assistance: Airlines offer services to help passengers with mobility issues. You can request a wheelchair when you book your ticket or at the check-in counter. The Transportation Security Administration (TSA) has a program called TSA Cares that offers additional assistance to better prepare for the security screening process.

Arrive Early: Get to the airport with plenty of extra time. This reduces the stress of rushing and gives you time to get through security.

Keep Medications with You: Always pack medications in your carry-on bag, not in your checked luggage. This ensures you have them with you.

How to Support Someone with Memory Issues?

Traveling can be confusing for someone with dementia or memory loss. A calm and supportive approach can help them feel safe and secure.

What Are Some Helpful Strategies?

Stick to a Routine: As much as possible, try to stick to their normal daily routine for meals, medication, and sleep. This helps them feel comfortable.

Create a Memory Book: Put together a small photo album or notebook with pictures of family members, their names, and important phone numbers. This can help them remember faces and places.

Be Patient and Calm: New places can be overwhelming. Speak in a calm, gentle voice and offer reassurance. If they become anxious, find a quiet spot to rest for a few minutes.

Use ID Bracelets: Have your loved one wear an ID bracelet with their name and your phone number on it. This is a simple safety step in case you get separated. The Alzheimer’s Association offers more great tips for traveling with a person with dementia.

Conclusion

With a little extra thought and planning, you can make your holiday travel journey safe and enjoyable for everyone, even with mobility or memory challenges. Remember to plan ahead, pack smart, and be patient. These steps will help you focus on what truly matters: making wonderful holiday memories together.

It’s your life. Live it your way.

WelbeHealth provides full-service healthcare and personalized support to help your loved ones age well at home and in your community. Our Program of All-Inclusive Care for the Elderly (PACE) meets the changing needs of seniors, often at no cost, while helping you navigate life as a caregiver. To see if you qualify, call: (888) 750-0248 | TTY 711 or visit: welbehealth.com/contact

How to Talk to Aging Parents About Help

December 4, 2025

Talking to your aging parents about getting help can feel tough. This guide offers simple, kind ways to start the conversation. Learn how to share your concerns with love and find solutions together.

It can be hard to talk to your parents about needing more help as they get older. You might worry about upsetting them or making them feel like they are losing their freedom. But having this talk is an important act of love. It shows you care about their safety and happiness.

Starting the conversation with kindness and understanding makes a big difference. This post will give you simple steps to make the talk easier for everyone.

When Should I Talk to My Parents?

Knowing when to bring up the topic of help is the first step. Look for small signs that your parents might be struggling. Acting early can prevent bigger problems later on.

What Signs Should I Look For?

You might notice little changes in their home or routine. These can be clues that they need a hand.

Changes at home: Is the house messier than usual? Is there spoiled food in the fridge or stacks of unopened mail?
Changes in health: Have they fallen recently? Are they forgetting to take their medicine or missing doctor’s appointments?
Changes in mood: Do they seem lonely, sad, or confused more often? Are they less interested in their favorite hobbies?

If you see these signs, it might be time to gently start a conversation. You don’t have to solve everything at once. The goal is to open the door to talking about it.

How Can I Start the Conversation?

Starting the talk is often the hardest part. The key is to be gentle, patient, and respectful. Choose a time when everyone is calm and has time to talk without being rushed.

What Should I Say?

Instead of telling your parents what they need, ask them how they are feeling. Use “I” statements to show your own feelings and concerns.

Start with love: “Mom, I love you, and I was thinking about you. How have you been feeling lately?”
Share what you see: “I noticed it’s getting a little harder for you to get up the stairs. I’m worried you might fall.”
Ask for their thoughts: “I was wondering if you’ve thought about getting some help around the house. What do you think?”
Focus on their independence: Frame the conversation around helping them stay independent. For example, “I want you to be able to live here safely for as long as possible. Maybe a little help could make that easier.”

What Should I Avoid?

Don’t talk down to them or treat them like a child.
Don’t start the conversation during a stressful moment.
Don’t try to make all the decisions for them.
Don’t get frustrated if they say “no” at first. This is often a process.

What Kind of Help is Available?

There are many different types of support for older adults. The right choice depends on what your parents need and want. It’s a good idea to explore these options together.

What Are Some Common Options?

Help at home: This can include help with cleaning, cooking, or personal care like bathing and dressing.
Medical support: Some services bring nurses or therapists to the home to help manage health conditions.
Social activities: Local senior centers offer classes, meals, and a chance to connect with others. The National Institute on Aging has great information on the benefits of staying social.
All-in-one programs: Some programs, like the Program of All-Inclusive Care for the Elderly (PACE), combine medical care, social activities, and home support all in one place. These programs are designed to help seniors live safely at home.

It’s helpful to learn about what’s available in your area. The Eldercare Locator is a great tool for finding local resources.

Frequently Asked Questions (FAQ)

1. What if my parents refuse to talk about getting help?
If they refuse, don’t push. Let them know you respect their feelings and will be there for them when they are ready to talk. Try bringing it up again gently at a later time, perhaps focusing on a specific, small issue.

2. How can I talk about money and the cost of care?
Be open and honest. You can say, “Let’s look at what your insurance covers and what options are affordable.” Many programs, like PACE, are often available at no cost to seniors who qualify for Medicare and Medicaid.

3. Should I include my siblings in the conversation?
Yes, if possible. Talk to your siblings beforehand to make sure you are all on the same page. Presenting a united, supportive front can make the conversation easier for your parents.

4. How do I help my parents feel like they are still in control?
Involve them in every decision. Ask for their opinions and let them choose from a few options you have researched. This helps them feel empowered and respected.

Conclusion

Talking to your aging parents about getting help is a journey, not a single conversation. Start with love, listen to their feelings, and focus on helping them live safely and happily. By working together, you can find solutions that respect their wishes and give you peace of mind.

Remember to be patient. It may take a few conversations to find the right path forward. The most important thing is that your parents know you are there for them.

It’s your life. Live it your way.

WelbeHealth provides full-service healthcare and personalized support to help your loved ones age well at home and in your community. Our Program of All-Inclusive Care for the Elderly (PACE) meets the changing needs of seniors, often at no cost, while helping you navigate life as a caregiver. To see if you qualify, call: (888) 750-0248 | TTY 711 or visit: welbehealth.com/contact

Holiday Nutrition Tips: Staying Well During the Holidays

December 3, 2025

“Food is more than just chronic disease prevention, it is a way we share memories, love, culture and connection.” That quote kicked off our recent WelbeHealth Wellness Webinar, Holiday Nutrition Tips: Staying Well During the Holidays, led by Kat Mortensen, Registered Dietitian at WelbeHealth.

Food is a big part of holiday celebrations. The goal isn’t to skip the foods you love. It’s about enjoying them in a way that makes you feel good.

Learn easy ways to find balance and joy during holiday meals while staying independent and well.

How Can I Handle Holiday Food Challenges?

The holidays can bring some challenges when it comes to food. It’s easy to get off track from our normal routines.

Some common challenges include:

Large portions and rich foods
Social pressures to indulge
Limited healthy options at gatherings
Varying from your usual schedule/routine

The good news is, a little planning can help you enjoy the season and feel great.

What Are Some Healthy Eating Tips?

Healthy eating is not about missing out. It’s about being present and enjoying the moments that matter. With a few small changes, you can enjoy your favorite foods and take care of your health.

How Can I Build a Balanced Plate?

Fill up on veggies and protein first. This helps you feel full.
Be mindful of portion sizes. Take smaller amounts of desserts and breads.
Pause before you get seconds. It takes about 20 minutes for your body to feel full.

What is Mindful Eating?

Mindful eating means paying attention to your food and how you feel.

Eat slowly. Take small bites and chew them well.
Put your fork down between bites. This gives you time to enjoy the taste.
Notice how the food looks and smells. Appreciate the meal before you even take a bite.

How Can I Eat Well on a Budget?

Eating healthy does not have to be expensive. Kat shared easy food swaps and tips to help you eat well and save money.

What Are Some Smart Food Swaps?

Swap creamy dips for dips made with Greek yogurt. They are higher in protein and lower in fat.
Swap green bean casserole for fresh green beans. Sauté them with a little olive oil and almonds for a tasty and healthy side dish.

What Are More Tips for Healthy Cooking?

Use spices and herbs instead of salt to add flavor.
Use olive oil or yogurt instead of butter or cream.
Choose foods that are baked or steamed instead of fried.
Add fresh or frozen veggies to meals to add nutrients.

How Can I Save Money on Groceries?

Check what you have. Before you shop, look in your pantry, fridge, and freezer. Make a list of what you need so you don’t buy things you already have.
Try store brands. Many store brands have the same nutrition as name brands but cost less. Look for deals on canned goods, frozen veggies, and rice.
Go meatless sometimes. Beans, lentils, and chickpeas are great sources of protein. They are cheap and perfect for soups, tacos, or salads.
Use frozen fruits and veggies. They are easy to use, full of nutrients, and last a long time. This also helps reduce food waste.
Look for deals and local food resources. Many stores have rewards programs or senior discount days.

“Healthy eating doesn’t mean missing out, it means being present and enjoying the moments that matter.” – Kat Mortensen

How Can I Stay Active and Well?

Wellness is more than just food. It’s also about moving your body, getting enough rest, and connecting with others. Small habits can make a big difference in how you feel.

What Are Some Wellness Tips?

Move when you can. A short walk after a meal can help with digestion.
Get enough sleep. Try to get 7–8 hours of sleep each night. Rest helps you have more energy.
Drink water. Staying hydrated is important, especially when eating salty or sweet foods.
Stay connected. Spend time with friends, family, or people in your community.

How Can Caregivers Help Seniors During the Holidays?

The holidays are a time for joy, but they can also be hard for seniors and their caregivers. Small, kind actions can make a big difference.

What Are Some Tips for Caregivers?

Stay in touch. A quick phone call can make a loved one feel remembered and cared for.
Watch for changes. Pay attention to your loved one’s mood, appetite, or sleep. They may need extra support.
Keep routines steady. Regular meal times and rest can help seniors feel balanced.
Encourage movement. A short walk or simple stretches can boost their mood.
Share the care. Ask friends or family to help with visits or meals.

Holiday Wellness Resources:

Local Senior Centers: Offer social activities, meals, and wellness classes—check your city’s Parks & Recreation or Aging Services Department.

Area Agency on Aging: Find caregiver support groups, respite services, and information lines for your county.

Faith and Community Programs: Many host holiday gatherings or meal deliveries for older adults.

Transportation Options: Local paratransit, senior ride programs, or volunteer driver services can help seniors get to appointments and events.

Trusted Online Tools: Look for reputable sources like the National Institute on Aging (NIA) for safe holiday and health tips.

Final Tips

The holidays are a special time to enjoy food and connect with loved ones. By making small, mindful choices, you can stay healthy and feel your best. Remember to plan your meals, eat slowly, and find joy in every bite. Staying active and connected with others will also help you enjoy the season.

It’s your life. Live it your way.

Simple Recipes for Managing Diabetes and High Blood Pressure

December 2, 2025

Eating well is a great way to manage diabetes and high blood pressure. You don’t have to eat boring or difficult meals to be healthy. This post shares simple, tasty recipes and tips that are good for you and easy to make.

Eating well is one of the best things you can do for your health. This is true if you have diabetes or high blood pressure. But “healthy eating” can sometimes feel hard or confusing. The good news is that small changes can make a big difference, and your meals can still be delicious. Making simple, healthy meals can help you feel better, have more energy, and enjoy life.

Why is Healthy Eating Important?

When you have diabetes or high blood pressure, the food you eat plays a big role in your health. Eating balanced meals can help you feel your best.

How Does Food Affect Diabetes?

If you have diabetes, eating the right foods helps control your blood sugar. When your blood sugar stays in a healthy range, you have more energy and are less likely to have health problems down the road.

How Does Food Affect High Blood Pressure?

For high blood pressure, healthy foods can help lower your numbers. Eating less salt and more fresh foods is great for your heart. Many of the same eating habits help with both diabetes and high blood pressure.

What Are Some Easy Tips for Healthy Eating?

You don’t have to change everything all at once. Small, simple habits can lead to big improvements in your health.

Choose whole foods: Try to fill your plate with fruits, veggies, beans, and whole grains. Lean proteins like chicken and fish are also great choices.
Use less salt: Look for foods that say “low sodium” or “no salt added.” You can add great flavor to your food with herbs, spices, lemon juice, or vinegar instead of salt.
Watch your portion sizes: Using smaller plates can help you eat just the right amount. Pay attention to your body and stop eating when you feel full.
Skip sugary drinks and snacks: Foods like berries and apples are naturally sweet and much better for you. Try drinking water instead of soda.

What Are Some Simple Recipes I Can Try?

Here are three easy recipes that are good for managing diabetes and high blood pressure. They are full of flavor and simple to prepare.

Hearty Oatmeal Breakfast

Ingredients:

1/2 cup of old-fashioned oats
1 cup of water or unsweetened almond milk
1/2 cup of berries (fresh or frozen work great)
A small handful of nuts, like walnuts or almonds
A sprinkle of cinnamon

Directions:

Cook the oats with water or milk as the package directs.
Put the cooked oatmeal in a bowl and top it with berries, nuts, and cinnamon.

Why it helps: Oatmeal has a lot of fiber, which helps keep your blood sugar steady and makes you feel full. The berries and nuts add vitamins and healthy fats without extra sugar.

Easy Chickpea Salad

Ingredients:

1 can of no-salt-added chickpeas, rinsed off
1 cup of cherry tomatoes, cut in half
1/2 of a cucumber, chopped
1/4 of a red onion, diced
2 tablespoons of fresh parsley, chopped
1 tablespoon of olive oil
2 tablespoons of lemon juice
A little black pepper

Directions:

Put all the ingredients in a bowl.
Toss everything together until it’s mixed well.
Let the salad sit for a few minutes so the flavors can blend.

Why it helps: Chickpeas are full of protein and fiber, which are good for your heart. The fresh veggies add vitamins and a nice crunch, while the lemon and herbs add flavor without any salt.

Baked Salmon with Asparagus

Ingredients:

2 small salmon fillets
1 bunch of asparagus with the tough ends trimmed off
1 tablespoon of olive oil
Juice from half a lemon
1 teaspoon of dried dill or another herb you like
A little black pepper

Directions:

Preheat your oven to 400°F.
Place the salmon and asparagus on a baking sheet.
Drizzle the olive oil and lemon juice over them.
Sprinkle with dill and pepper.
Bake for 12–15 minutes, or until the salmon is cooked through.

Why it helps: Salmon is packed with protein and healthy omega-3 fats, which are great for your heart and brain. Asparagus is a good source of fiber and vitamins. This simple meal is both elegant and easy.

Making healthy food choices is a powerful way to manage diabetes and high blood pressure. Start with small steps, like trying one new recipe or adding more vegetables to your meals. Remember, eating well can be both simple and delicious.

It’s your life. Live it your way.

Holiday Stress Management Tips for Caregivers

November 17, 2025

Caregiving during the holidays can feel overwhelming, but there are ways to manage stress and avoid burnout. Set boundaries, practice self-care, and seek support to stay healthy and enjoy the season with your loved ones.

The holiday season is usually a happy time full of family and fun. But if you’re a caregiver, the holidays can bring extra work and stress. The daily responsibilities of caregiving, along with holiday tasks, can feel like too much and lead to caregiver burnout. Practicing holiday stress management and self-care for caregivers is important to stay healthy and enjoy the season.

Being a caregiver is an act of love, but it can take a lot of your energy and time. Taking steps to manage caregiver burnout and stress during the holidays helps you and your loved one have a brighter, healthier time together.

What are the signs of caregiver burnout?

Caregiver burnout is when you feel very tired, sad, or stressed because you spend a lot of time caring for someone else. You may feel there is too much to do and not enough time for yourself. Holiday stress can make caregiver burnout even worse, so it’s important to look for signs and get support.

Common Signs of Caregiver Burnout

Recognizing the signs of caregiver burnout can help you get help quickly. Look out for:

Feeling Tired All the Time: You are exhausted even after sleep. You may have trouble sleeping or sleep too much.
Easily Upset or Angry: You get angry or frustrated more often, with your loved one or others.
Feeling Hopeless or Sad: You may feel sad, worried, or think nothing will get better.
Losing Interest in Activities: Hobbies or social activities that once brought joy no longer appeal to you.
More Health Problems: You get sick more often or have headaches and sore muscles.

If you notice these signs, you are not alone. Many caregivers feel overwhelmed, especially during the holidays. Early action makes holiday stress management easier.

How can caregivers manage holiday stress?

Managing holiday stress is important for self-care for caregivers. Here are ways to protect your well-being during the holiday season:

1. Set Realistic Expectations

Keep Traditions Simple: Choose one or two favorite traditions to enjoy and let go of the rest.
“Good Enough” Is Great: Your meal or decorations do not need to be perfect. Store-bought food is okay.
Talk with Your Family: Share what you can and can’t do this year. It’s okay if the holidays look different.

2. Set Boundaries and Protect Your Time

Say No When Needed: Don’t feel guilty about turning down extra requests or invitations.
Limit Visits: Shorter, scheduled visits can help reduce stress for you and your loved one.
Share Responsibilities: Ask family or friends for help with cooking, errands, or time with your loved one.

3. Self-Care for Caregivers

Taking care of yourself is key to preventing caregiver burnout and handling holiday stress.

Talk to Someone: Share your feelings with a friend, family member, or support group. Talking helps you feel less alone and can lower stress.
Ask for Help if You Need It: Reach out to others for rides, errands, or time to rest.
Get Enough Sleep: Try to keep a regular sleep schedule. Rest helps your body recover and gives you more energy.
Take Time for Yourself: Do something that makes you feel calm or happy. Read, listen to music, or enjoy a quiet moment.
Exercise if You Can: Light movement like walking or stretching can boost your mood and reduce stress.
Celebrate Small Wins: Notice the little things you do well each day. Small successes matter and remind you that you are doing your best.

4. Enjoy Simple Connections

Share Small Activities: Look at family photos, watch holiday movies, or listen to music together.
Be Present: Put away distractions to enjoy time with your loved one.
Practice Gratitude: Each day, name something you are thankful for.

Finding Support and Moving Forward

Spotting caregiver burnout is an important first step in holiday stress management. At WelbeHealth, we understand how hard caregiving can be. Programs like PACE (Program of All-Inclusive Care for the Elderly) offer coordinated support for seniors and their families.

FAQ

What are the signs of caregiver burnout?
Caregiver burnout can include constant exhaustion, feeling sad or hopeless, getting upset easily, losing interest in activities, and frequent health issues like headaches or muscle pain.

How can caregivers manage holiday stress?
Caregivers can manage holiday stress by setting realistic expectations, simplifying traditions, and asking for help with tasks like cooking or errands.

What self-care tips help caregivers reduce stress?
Self-care tips include getting enough sleep, talking to someone about your feelings, taking time for yourself, and doing light exercise like walking or stretching.

How can caregivers set boundaries during the holidays?
Caregivers can set boundaries by saying no to extra requests, limiting visits, and sharing responsibilities with family or friends.

What support is available for caregivers?
Programs like PACE (Program of All-Inclusive Care for the Elderly) offer coordinated support for seniors and their families, often at little or no cost.