Staying Healthy in 2019: 4 Tips to Start the Year Right

It’s nearly 2019 – can you believe it?

A new year isn’t just time to get a new calendar. It can also be a reset of your life; a chance to refocus and identify your health goals.

Taking care of yourself – both physically and mentally – is important, especially if you’re a caregiver for a loved one. You’ve got to focus on your own health first before you can help someone else.

Here are a few tips for keeping healthy in the new year:

Staying Healthy

1. Get More Sleep

You might think you’re getting enough sleep, but you’re probably not. The Centers for Disease Control and Prevention recommend sleeping at least 7 hours each night. One in three adults don’t.

Not getting sleeping enough leaves you drowsy and unable to focus, making it more difficult to get through the day. While this alone is troublesome, sleep deprivation can lead to more serious health problems over time. It’s important to get your sleep in so you’re fully prepared for the tasks ahead of you.


2. Get Healthful Food

In a busy life, it’s tempting to want to grab a quick snack like chips or fast food when you’re on the run. But eating unprocessed foods, like whole grains, fruits and vegetables are the best fuel for your busy day.

That’s because eating lots of vitamins and minerals nourishes the brain, affecting its structure, and how well you feel: good food makes you feel good.

If you’re short on time, try buying pre-cut vegetables like baby carrots and meal prep your food for the week in advance so you’ve always got a healthy meal or snack ready.


3. Get Moving

Aside from its more obvious cardiovascular health benefits, exercise has also been shown to improve mental health – keeping you healthier, happier and sharper day-to-day.

Just 20 percent of Americans meet the federal government’s guidelines for physical exercise: 150 minutes a week, or 22 minutes a day.

If you’re not a marathoner or you’re new to the gym, maybe start by taking a morning walk around the block. Increasing your movement in short increments makes a difference in the long run. It can also help keep you agile and mobile for your day-to-day caregiver tasks.


4. Get a Healthy Schedule

A new year is a chance to re-evaluate if the schedule you’re operating on is working ideally for proper sleep, exercise, and nutrition. If you’re a caregiver, it may feel like you don’t have enough hours in the day. The best caregivers, however, are always rested and healthy.


Arise offers a senior day program to get your loved ones the extra care they need – as well as home care services.  Visit our website for more information.

Caring for Someone with Dementia or Alzheimer’s Disease

Finding out that your loved one has dementia or Alzheimer’s disease can feel daunting. But staying educated – along with keeping the right attitude – can help.

November is National Alzheimer’s Disease Awareness Month. An estimated 5.7 million Americans are living with Alzheimer’s or dementia.

Here are a few tips to consider about caring for your own loved one:

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Accept Change

Over time, your loved one may need more support. Your relationship with them will change. They may need to adopt a new routine to make their day as easy as possible.

This could include scheduling tasks such as doctor’s appointments earlier in the day when they are more alert. It also may mean allowing your loved one more time to complete tasks and taking frequent breaks throughout the day. Try to stay flexible and relax your expectations.


Be Safe

Part of the change includes making adjustments to your loved one’s home to prevent the risk of injury. That’s because Alzheimer’s Disease can impair judgment.

Check the water temperature before your loved one takes a bath. You can also turn down the heat on the hot water heater to avoid burns. In addition, you should install safety mats and bars in the bathtub, or a shower chair.

You may also want to install locks on cabinets containing dangerous chemicals, medicines or tools, and keep matches and lighters out of reach.


Don’t be Afraid to Ask for Help

Because every person with Alzheimer’s or dementia is different, every person may require a different amount of care. Sometimes, this may mean more care than you can accommodate all on your own.

Arise offers a senior day program to give your loved ones the attention they need– and you the time you need for vital errands. It’s staffed by compassionate, trained professionals and conveniently located in St. Cloud at 2907 Clearwater Road.


Arise also offers home care and long-term care. You can have peace of mind knowing your loved one’s needs are met. Visit our website for more information.


Living Your Best Life: The Expo for Seniors 2018

The annual Expo for Seniors will take place this Saturday, August 18th at the River’s Edge Convention Center in Downtown St. Cloud. The event begins at 8 AM and runs through 12 PM.


One of the main goals of the expo is to provide education for adult children and their parents about senior services.

Expo for Seniors

Now in its 16th year, the Expo for Seniors is Central Minnesota’s largest event that offers products and services for older adults. And – as it is every year – it is free to attend! You can view each of the event guides from the last 16 events here.

Expo for Seniors

There will also be a free breakfast provided, free health screenings, and over 100 booths showcasing healthcare, housing, finance, fitness, safety, and more. The event is sponsored by The Good Shepherd Community, CentraCare St. Benedict’s Community, and Times Media.


In following with this year’s theme – Living Your Best Life –  the keynote speech will be presented by Ron Culberson. Ron is a speaker, author, and humorist and has written four books – including Do it Well, Make it Fun –  on living life to the fullest. He worked as a social worker Counseling manager, and Senior Director of Quality Services in a large hospice organization for ten years. Culberson works to show people how to make the most out of their lives by reducing stress, enhancing relationships, and improving the way they live.


Join us in living your best life at the Expo for Seniors this Saturday, August 18th. Call 320-258-9364 for more information, or visit the event’s website – – to learn more.

Self-Care Tips For Caregivers

Now that people are having children later in life, there is a whole generation of folks overwhelmed by caring for their school-age kids while also caring for elderly parents.

Between your daily tasks and all the needs you serve constantly, it is extremely important to take time for yourself. Self-care helps establish a life balance that will allow you to continue serving your loved ones without sacrificing your health or happiness.

Validate Your Feelings

It is normal to feel a whole array of emotions when giving so much of yourself away to someone else. Recognize your frustration, anxiety, sadness, fear, etc, and validate that it is okay.  Too often, caregivers ignore their emotions to be strong for those they are caring for. Your emotions are valid and you should not feel guilty for having them. Find solutions and constructive ways of coping with your feelings.

Spend Time Outdoors

Nothing lifts the spirits quite like nature. The bonus here is that time spent outdoors benefits everyone, so feel free to go on regular walks or enjoy time in nature with your elderly loved one. If you are stuck indoors, open a window and breathe in the fresh air deeply as you relax.

Nourish Your Body

Caregivers often neglect themselves to the point that basic needs are not being met. You will feel your best if you eat nutritious, healthy meals at regular intervals. Consider solutions to eating healthy when you are low on time. Also, try buying a fancy or decorative water bottle that you will want to carry with you and drink from all day. Six to eight glasses of water per day will drastically help your body feel better!

Ask For Help

Some of the tasks a caregiver does can be delegated to others. Perhaps you have a teenage child or sibling who would be willing to schedule doctor appointments. Perhaps you can create a quick check-in routine multiple friends and family can accomplish each day so you can free up a little more time. If you are feeling overwhelmed with caregiver responsibilities, learn to ask for help!

These four tips are by no means all you can do to care for yourself as someone else’s caregiver. The thing here to remember is that your health and happiness is just as important as the loved ones you are caring for!


Healthy Heart Habits for You and Your Loved Ones

February is National Heart Health Month, which means there couldn’t be a better time to learn more about the heart and what it means to keep it healthy, especially as we age.

Heart health affects more than just the heart. If your heart is healthy, you’ll feel the effects because the heart is pumping as it should and circulating proper amounts of blood and nutrients throughout your body. Conversely, if you’re heart is unhealthy, you’ll feel the negative effects throughout your entire body and find that it hinders many parts of your life.

Healthy Heart

Caregivers should be putting heart health on the front burner this month and remind their aging loved ones that it’s never too late to start practicing healthy heart habits!

Here are 6 habits that promote heart health and longevity that seniors and caregivers should learn to incorporate into their daily routines:

Healthy Heart Habits to Adopt:

  1. Stop smoking! This is perhaps the WORST thing you can do for your heart at any age, but even more so as you age.
  2. Exercise regularly by doing something you love. It will get your blood pumping, keeping you strong and healthy.
  3. Eat a colorful range of fruits and veggies because different colors and varieties of fruits and veggies will give you the nutrients needed to stay healthy.
  4. Take an omega-3 supplement. Most Americans are deficient in omega-3 fatty acids, which causes the risk for heart disease to sky-rocket.
  5. Prioritize your protein by avoiding red meats like beef, lamb, and pork. Instead, stick to healthy protein like fish and eggs, as well as leaner meats like turkey and chicken.
  6. Know the symptoms and warning signs of heart disease. In addition to working on better heart health, it’s important to work on your overall health. Health conditions that are not related to the heart can actually increase your risk for heart disease, so make sure you’re taking care of yourself in all areas of your life!

Although heart disease risks increase with age, it doesn’t have to be an inevitable part of getting older. Making the right diet choices and creating healthy habits can help protect you.

February is not only National Heart Health Month, but it’s also the month of Valentine’s Day, which means it’s important to keep your heart healthy for yourself, as well as your loved ones.

7 Signs Your Parent Needs Extra Care at Home

Deciding to seek additional in-home care for an aging parent is a difficult but important decision. It is a step that could not only drastically improve the daily life of a loved one, but keep them much safer as their needs change. Watch for these signs that your parent needs extra help in the home from a service like Arise Cares.

1. Forgetting the Basics

If your parent is constantly forgetting things like where the keys are, how to work the microwave, or forgetting their medication, you should consider in-home assistance to guide them through their day and help remind them to take their medications.


2. Not Eating or Loss of Weight

Not eating can be caused by a number of issues. Elderly people can have trouble preparing meals for themselves, they may experience tastes differently, have GI issues, or have a loss of appetite, while patients with dementia can sometimes forget to eat.

Check the refrigerator and the pantry. Is there old or spoiled food that hasn’t been thrown away? Is there minimal food or only unhealthy foods available? Your loved one may need help with preparing meals and cleaning up the kitchen, which will ultimately keep them safer and healthier.


3. Unkempt House

It may be getting difficult for your parent to navigate and clean their home without help. Vacuuming, dusting, or mopping can be too hard and these tasks can become neglected for long periods of time.


4. Falls

Falls are the number one reason for ER visits among those over 65, often caused by poor balance, eyesight problems, decreased muscle strength, or arthritis. If your parent has fallen, or you see fall risks around their home, such as difficult steps or uneven thresholds, they may need additional help navigating the home.


5. Lack of Hygiene

People with dementia can forget to bathe, brush their teeth, or change their clothes. It may be overwhelming to make decisions regarding what to wear or to complete a task, such as laundry.  Luckily, these are tasks that an in-home professional can easily assist them with.


6. Dents or Scratches on Car

Operating the car can be a big challenge as reaction times, eyesight, and spatial awareness worsen with age. If you see dents or scratches, it could be a sign that driving is no longer a safe activity for them or other motorists.


7. Not Paying Bills on Time

Finances can be overwhelming and confusing, especially when so much is managed online and requires passwords. If bills have been neglected or ignored, someone needs to help take control of mom or dad’s finances to avoid services being turned off or more serious repercussions.

Arise’s Home Care Program provides companion care or personal care services to seniors or adults throughout Central Minnesota. Their circumstances may include age-related illness, dementia or memory-related conditions, heart disease, diabetes, cancer, or any chronic condition. Our goal is to help your loved one maintain independence, better manage their illness, injury, or condition, and enjoy a richer quality of life.

Request more information about Arise Cares’ service here.

Arise Cares Caregiver Spotlight: Kristine Bettermann

The Caregivers at Arise Cares enjoy making a difference in the lives of seniors, people with special needs, and families. Our caregivers get to experience a personal connection with their clients and see the meaningful changes they make in their lives.

We asked one of our caregivers – Kristine Bettermann – about her experience working at Arise Cares.


The Basics

How long have you been a Caregiver?

My first job as a Caregiver was through Arise and I’ve worked here for 1 year and 3 months.


How did you first come across Caregiving as a career?

Since I am minoring in Special Education, I am in a lot of classes with girls and guys who were already working as Caregivers for part-time jobs. I sat next to a girl who worked for Arise Cares and she got me really interested in applying.


What’s your favorite thing about being a Caregiver?

People who are not fully physically independent sometimes lose their ability to do their favorite pastime activities on their own. It is really special for me to help them do those special activities and experience the joy it brings them.


If you’re a college student, what do you plan on doing in the future for a career?

I am majoring in psychology and minoring in Special Education. I would love to become a marriage and family therapist as my career progresses.


Your “Why”

Why are you a caregiver?

I am a Caregiver simply because I love taking care of people. I know that I have a kind heart and would do anything to make someone’s day.


As a college student, how is your role as a Caregiver setting you up for your future?

Being a Caregiver has given me better people skills, as I interact directly with many different people through this line of work. It has also helped me with my homemaking skills like making beds, cooking, cleaning…etc.


What inspires or encourages you as a Caregiver?

The families of my clients encourage me to do the best job that I can when I am working for their loved one. Before I do something, I always think to myself, Is that how I would want someone to care for my grandparents? I like families to know that their loved one is in good hands when they are with me.


Your Advice

What words of wisdom do you have for other Caregivers?

Be personable, but also professional. In this line of work, you are working very intimately with your clients and their families. It is ok to get to know them and have them know you on a personal level, but it is also a job and boundaries have to be set right away.


What words of wisdom do you have for clients and their families?

Don’t be afraid to let your Caregivers know what is expected of them and correct them when they are doing something wrong. We get paid to do this job and I know it’s a bit awkward to ask someone to take out your garbage or do your laundry, but that’s why we are here.


What do you wish you would have known when you first became a Caregiver?

I did not realize how attached you get to your clients and their families. It is really hard to say goodbye to people who you have spent months or even a year with. Listening to their weekend plans, sitting with them at dinner and hearing about their day makes you feel at home.


If you’re looking for a meaningful career, consider a career as a Caregiver at Arise Cares. Besides a valuable career, you’ll find a flexible schedule, a competitive wage, and real-world experience to help reach your future goals.

Arise Care’s Founder Story: An Interview with Jay Vachal



I founded Arise in 2000 after my own personal experience with home care services, Our son required home health care due to his disabilities, but we were disappointed in the level of care offered by home care agencies in the area at the time. The services didn’t meet our needs and there were frequent changes in personnel. We wanted to do better, not only for our son but for all the families struggling with the same issues. Living it firsthand gives us a unique perspective and a deeper level of empathy for our clients.

We believe you or your loved one should drive the decisions regarding how, when, where, and by whom care is provided. We can help you make these important decisions and ensure your loved one the dignity and compassionate care they deserve.

– Jay Vachal

Arise Home Health Care is locally owned, operated, and founded by Jay Vachal. To get a better idea of the background that motivated Jay to start Arise Cares, we asked him a few questions about the company and his ambitions:


  1. What inspired you to start Arise Cares versus looking for other service providers?

Service……or I should say “the lack thereof” service. The providers available in our area at the time [my son] Isaac started receiving home care services had very little empathy for what our life was like. Instead of focusing on the customer experience, those providers acted as if they were “good Samaritans” for taking us in. Getting to know Isaac and our family was not a priority. Communicating effectively with our family was not a priority. Getting a “warm body” to our home for 50% of the scheduled shifts was “good enough”. People like Isaac and the families that support them are, in many ways, under siege and my thinking at the time, and to this day, are they deserve better than “good enough”.


  1. What advice do you have for families that know they need help, but have a hard time finding the help they truly need?

Try to connect with as many people as possible going through circumstances similar to your own. Ask those people for recommendations. There is no substitute for firsthand experience but make sure you ask at least two people. It is best to have a balanced sampling of experiences as you discern what is best for you.


  1. What is most rewarding about helping a family that needs caregiving assistance?

When effectively executed, our services bring peace of mind to the client and their family. That peace of mind plays out differently in each family, but it is truly rewarding to see the stress, anxiety, and fear reduced in a household under siege. If that peace of mind can be sustained long enough, healing and hopefulness often return to the client and family members.


  1. How have your clients and their families impacted you and your perspective on caregiving?

Clients and their family dynamics are like snowflakes; no two are alike. Every home care situation, while similar to others, is still unique and requires customization. In healthcare, you often find a one size fits all approach to diagnosis and treatment. When home care and caregiving are done well, they personalize the client’s treatment and share the client’s goals. Generally, the main goal being to age in place while remaining as independent as circumstances allow.


  1. Please share any other insights or perspectives that you believe people should know about yourself or Arise.

Only a chosen few people in our society have the gift to become caregivers. Sometimes the chosen few need an “environment” in which to nurture and develop their caregiving gifts. One of the lessons I’ve learned is that the leadership at Arise Cares must – and does – view the client and the caregivers as equally important. They are our lifeblood and Arise Cares would not and will not exist without them.


The Benefit of College Caregiving for Your Future Career

College-aged students looking to work in a health-related field should thoughtfully consider working as a caregiver for a facility like Arise Cares. Whether you’re interested in going into Nursing, Special Education, Community Psychology, Social Work, or the Human Services, caregivers learn to balance many important skills that will prepare you for your future careers.

Working with Arise Cares, you can receive hands-on experience working with children or adults with special needs, or work with the elderly in their homes or at our off-site Senior Day Program. For the benefit of both our staff and our patients, we work to match up our employees’ experience and interests to their respective area, so that you do what you enjoy while you’re with us.

Caregiving Benefits

As one Health Career website geared to students in Europe recommends: “Getting some relevant experience is one of the most important things you can do to help find a career in health, so take any opportunity you can.”

Many Nursing programs recommend finding work as a personal care aide because of the unique blend of experiences you will receive. Rasmussen College notes, “This experience will help develop your interpersonal skills and improve your ability to communicate with patients who are in pain or cognitively impaired.” Nursing Times goes a step further, saying “Without the hands-on experience of delivering personal care and seeing how situations present, nurses are ill-equipped to prevent potential problems. Developing such nursing skills can be compared to learning to read.”

Some of the experience you can expect to gain include:

  • Assisting clients with personal care
  • Assisting clients with homemaking tasks to alleviate their physical demands
  • Reminding clients about medication
  • Being a trusted companion to the client
  • Communicating with the client and their family members
  • See more description of a caregiver’s duties here

In addition to great work experience, working with Arise Cares also appeals to your lifestyle. We work to accommodate your schedule and availability, and you will gain job satisfaction while making people’s days brighter and easier.

We invite you to apply for an Arise Cares position through our online application. We look forward to working with you!

Seven Tips to Ease Your Holiday Caregiving Responsibilities

As the holiday season approaches, do you find yourself stressing about additional caregiving responsibilities? The act of providing care can be both an incredibly rewarding experience and an extremely difficult responsibility. How can you better take care of yourself and your responsibilities? Take a look at our seven tips below:

Prioritize and Plan.
 Before the holiday season begins, plan and prioritize events, obligations, and the tasks you need to accomplish. Planning will do wonders! This planning stage is vital if you want the holiday season to run smoothly. Get organized, gather your shopping lists, and plan your invitation lists and menus. Budgeting and having your schedule in one place will help you in the long run.

Extended family sitting together opening gifts

Engage the Family in Planning. Don’t take on the burden of the holidays on your own. Lean on them to help accomplish everything from household errands, cleaning duties, meal preparations, planning and more. Your spouse, siblings, close friends, and children (even the younger ones) can help ease the burden of responsibilities and will be the backbone of your support system.

Maintain Routines. With so many exciting adventures and hectic schedules to keep track of, it’s important to maintain a semblance of normalcy. Keep up with dietary, fitness, and other such regular daily routines, and help your loved ones keep up with regular habits as well. The comfort of a daily routine will keep stress at a minimum.

Avoid Stress. Avoiding unpredictable crowds, tension-inducing events, and high-stress situations will help seniors who live with dementia. Do what you can to provide comfort and calming techniques when such events cannot be avoided. One-on-one time at a big event, such as a crowded family reunion over the holidays, can give you a chance to reconnect and ground tense emotions.

Connect with Support. If you need help, find it. In addition to a strong system of support, hire professionals to help provide additional caregiving and to accomplish errands. Often times, we take on the Superman mentality of wanting to be able to do it all. Connect with others for support; Find online message boards, help groups, a counselor or therapist, and other health professionals in order to find the support and share advice on what you need.

Elderly man in festive sweater and party hat laughing

Take Care of Yourself. Often when we take care of others we forget to take care of ourselves. Slow down and take some time to relax. Trust your instincts, be able to recognize the signs of stress. Treat yourself to some time alone or to just socialize with friends. The need to provide and care should not negatively impact our mental and emotional health. Eat healthy, exercise often, and sleep well.

Grandparents opening gifts with grandchildren on couch

Reflect. At the end of the season, some simple reflection can help make next year even better. Ask yourself about what worked and what did not. Maybe you will need to begin planning earlier next year or get even more family involvement. Some reflection can help you make improvements for next year.

Arise’s Nominate a Caregiver Contest

If you know a caregiver that is going above and beyond this Holiday season, nominate them to win some fantastic prizes! Arise will be offering a contest in celebration of National Family Caregivers Month by giving away an R&R gift package which will include a $50 Olive Garden gift card, a $20 Parkwood 18 gift card, a $50 Daylily Spa and Salon gift card, as well as some other special gifts. In order to win for the caregiver in your life, tell us why you think your family caregiver is the best of the best in our Facebook comments.

For a second chance entry and to read the rules and regulations, visit the Contest Page. The winner will be announced November 29th, so stay tuned to our Facebook page!