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As NRI children, worrying about our elderly parents’ health and well-being in India can be daunting, especially when we’re miles away. It’s tough to feel like we’re giving them the care they need. But don’t worry! With a bit of planning and some handy tools, you can set up a solid health and wellness routine for your parents that covers everything from diet to mental health, all from a distance. Let’s dive into how you can make this happen.
Before you jump into planning, take some time to understand what your parents really need:
1. Dig into Their Medical History: Get a good grasp of their medical history, including any chronic conditions, medications, and past surgeries. This info will help you tailor their diet, exercise, and mental wellness plans. Knowing their medical history can help you avoid activities or foods that might exacerbate any existing conditions.
2. Current Health Check: Make sure they get regular health check-ups. Having a reliable healthcare provider who keeps you updated on their health is key. Regular check-ups can catch potential issues early and ensure their current medications and treatments are effective.
3. Their Preferences Matter: Think about their likes, dislikes, and daily routines. Crafting a plan around their preferences makes it more likely they’ll stick to it and enjoy it. Ask them about their favourite foods, preferred times for activities, and any hobbies they enjoy. This information will help you create a routine that feels less like a chore and more like a part of their lifestyle.
A balanced diet is the foundation of good health, especially for seniors. Here’s how you can help them eat right:
1. Talk to a Nutritionist: A professional can give you personalised advice based on your parents’ health. Make sure they understand region-specific dietary habits and preferences. A nutritionist can create meal plans that cater to your parents' specific needs, such as diabetic-friendly meals or heart-healthy options.
2. Nutrient-Rich Foods: Include plenty of fruits, vegetables, whole grains, lean proteins, and healthy fats in their diet. Focus on key nutrients like calcium and vitamin D for bones, and fibre for digestion. Consider foods like leafy greens, nuts, seeds, legumes, and dairy or fortified plant-based alternatives.
3. Stay Hydrated: Encourage them to drink enough water. It’s often overlooked but super important for overall health. Dehydration can lead to confusion, urinary tract infections, and other health issues, so ensure they’re drinking 8-10 glasses of water a day.
4. Small, Frequent Meals: Smaller, more frequent meals can be easier to manage and better for their health. Portion control is crucial to avoid overeating. This approach can also help with blood sugar management and digestion.
5. Healthy Indian Cuisine: Modify traditional Indian dishes to be healthier. Use less oil, choose whole grains, and incorporate lots of veggies. For example, use ghee sparingly, switch to brown rice or whole wheat roti, and include dishes like dal and sabzi that are rich in protein and fiber.
Regular exercise is crucial for maintaining mobility and strength. Here’s how to keep your parents moving:
1. Pick the Right Activities: Low-impact exercises like walking, yoga, and tai chi are perfect for seniors. They help with flexibility, balance, and strength without too much strain. Walking in a nearby park, practising gentle yoga poses, or following a tai chi routine can keep them active and energised.
2. Set a Routine: Encourage them to exercise at the same time each day. A consistent routine makes it easier to stick with it. Morning or evening walks can become a daily habit, while yoga or stretching can be done after waking up.
3. Virtual Fitness Classes: Sign them up for online fitness classes designed for seniors. They can follow along at their own pace from the comfort of home. Many platforms offer classes in multiple languages and focus on exercises that are safe and effective for older adults.
4. Fitness Trackers: Equip them with wearable fitness trackers to monitor their activity levels. These devices can remind them to move and track their progress. Some fitness trackers also monitor heart rate and sleep patterns, providing a comprehensive overview of their health.
5. Social Exercise: If possible, get them involved in local senior groups for group activities. Exercising with friends can be more fun and motivating. Look for local community centers or parks that offer group activities like walking clubs or yoga sessions.
Mental health is just as important as physical health. Here’s how to support your parents’ mental well-being:
1. Stay in Touch: Regular communication is essential. Phone calls, video chats, and messaging apps can help reduce feelings of loneliness and isolation. Schedule regular times to check in, and use video calls to see their faces and surroundings.
2. Keep Their Minds Active: Encourage activities that stimulate their minds, like reading, puzzles, and learning new skills. There are plenty of online courses and activities for seniors. Crossword puzzles, Sudoku, and brain games can keep their minds sharp.
3. Emotional Support: Be there to listen and provide reassurance. If needed, arrange for professional counseling or therapy. Mental health professionals can offer coping strategies and support for dealing with stress or anxiety.
4. Mindfulness and Relaxation: Introduce them to mindfulness practices like meditation and deep breathing exercises. These can help reduce stress and improve mental clarity. Guided meditation apps or online classes can be a great starting point.
5. Social Connections: Help them stay connected with friends and family. Social interactions are crucial for mental health. If they’re tech-savvy, assist them in joining online communities and social groups. Platforms like WhatsApp, Facebook, and local community forums can help them stay engaged and make new friends.
Handling your parents’ healthcare from a distance can be tricky, but here’s how to make it work:
1. Regular Check-ups: Schedule regular health check-ups and ensure they attend. Use video conferencing for appointments whenever possible. Make sure they have transportation to get to appointments, or arrange for home visits if needed.
2. Digital Health Records: Keep digital copies of their medical records. This ensures you have access to important information in case of emergencies. Many healthcare providers now offer online portals where you can access medical records, test results, and appointment summaries.
3. Medication Management: Set up a system to ensure they take their medications correctly. Pill organizers, reminders, or apps can help keep track. Weekly or monthly pill organizers can help them manage their medications, while apps can send reminders and track adherence.
4. Emergency Plan: Have an emergency plan in place. Make sure they know who to contact in case of a medical emergency and have a list of nearby hospitals and clinics. Create a list of emergency contacts and ensure they have access to it at all times.
5. Local Support: If possible, arrange for local support, like neighbors or friends, who can check in on them regularly. Having someone nearby who can respond quickly in case of an emergency can provide peace of mind.
Tech can be a lifesaver when managing your parents’ health from afar:
1. Telemedicine: Encourage the use of telemedicine services for doctor consultations. It’s convenient and saves time. Many doctors now offer virtual consultations, which can be a great option for regular check-ups and non-urgent medical concerns.
2. Health Monitoring Devices: Equip them with devices that monitor vital signs like blood pressure, heart rate, and glucose levels. These can alert you and their healthcare provider if something’s off. Devices like digital blood pressure monitors and glucose meters can be used at home and send data directly to their doctor.
3. Mobile Apps: Use health and wellness apps to track their diet, exercise, and medication schedules. Many apps offer reminders and tips to stay on track. Apps like MyFitnessPal can help track nutrition, while apps like Medisafe can manage medication schedules.
4. Virtual Assistants: Smart speakers can provide reminders for medications, appointments, and even exercise routines. Devices like Amazon Echo or Google Home can be programmed to give daily reminders and play music or audiobooks for entertainment.
A strong support system is crucial for your parents’ well-being. Here’s how to create one:
1. Family Involvement: Get other family members involved in their care. Sharing responsibilities ensures your parents have support from multiple sources. Assign specific tasks to different family members, such as checking in weekly, managing finances, or coordinating medical appointments.
2. Community Resources: Look into community resources like senior centers, support groups, and local organizations that offer services for the elderly. Many communities have resources like meal delivery services, transportation assistance, and social activities for seniors.
3. Healthcare concierge services: A healthcare concierge service is a great option to help you implement this health and wellness plan you put in place for your parents. Care teams can visit your parents in person from time to time, and can keep them motivated to stay on course.
They can also help you organise the necessary support system you may need, such as a nutritionist, a doctor visit or a yoga trainer.
4. Regular Updates: Keep everyone in the support system informed about your parents’ health and well-being. Regular updates help coordinate care and address issues promptly. Use group chats or email threads to share information and updates with everyone involved.
Conclusion
Setting up a health and wellness routine for your elderly parents in India from abroad might seem overwhelming, but with some planning and the right resources, you can make it happen. Focus on their diet, exercise, and mental wellness to ensure they live a healthy and happy life. Leveraging technology and building a strong support system can make the process much easier.
At Nila, we get the unique challenges NRIs face in caring for their elderly parents. Our healthcare concierge service can help you implement, manage, and monitor a comprehensive health and wellness routine for your parents.
