Resources

Ambassador and Nashville-based cyclist Sean Rand

Why I Ride: Ambassador Sean Rand

My journey with cycling, and specifically with Pedal for Alzheimer’s, is more than just about the miles—it’s about fighting for those affected by neurodegenerative diseases, including Alzheimer’s. Since 2020, I’ve had the privilege of serving as an ambassador for Pedal for Alzheimer’s, and each year, the ride becomes a deeper reflection of the personal and collective battle against the devastating disease.

As someone who has lost family members to neurodegenerative diseases and has close friends grappling with the effects of Alzheimer’s in their families, I know firsthand how challenging it is to watch a loved one slip away. Alzheimer’s doesn’t just rob individuals of their memories; it also places an enormous emotional and physical burden on friends and families. I ride in honor of those affected, including the caregivers who tirelessly support their loved ones through the most difficult times.

Cycling has always been a passion of mine, whether it’s pushing my limits on long rides or simply enjoying the freedom of the road. But since becoming involved with Pedal for Alzheimer’s, the ride has taken on a much greater significance. It’s no longer just about staying active—now, it’s about making a difference. Every pedal stroke represents hope for those living with Alzheimer’s, for families struggling to care for their loved ones, and for researchers working tirelessly to find a cure.

Ambassador and Nashville-based cyclist Sean Rand

Over the years, I’ve met incredible people through this organization—cyclists, advocates, and supporters—all united by a shared mission. I’m constantly inspired by the resilience of those affected by Alzheimer’s and by the dedication of those working to support them. The ride is more than a challenge for me; it’s a commitment to doing my part to raise awareness and funds for research and support services. And while I’m out on the road, I often think about my family members who fought against the disease, as well as my friends who are currently navigating the heartbreak of Alzheimer’s in their own families.

Any support we can offer, whether through riding, fundraising, or simply spreading the word, is crucial in this fight. Alzheimer’s affects millions of people around the world, and every effort counts. As an ambassador for Pedal for Alzheimer’s, I’m proud to contribute to a cause that strives to ease the burden on families and eventually find a cure for this devastating disease.

I’m deeply grateful to be a part of this community, and as long as there’s a need to raise awareness and funds, I will continue to ride. For me, the journey is personal, and I’m committed to pedaling towards a world where Alzheimer’s is a thing of the past.

WRITTEN BY:

Sean Rand

Sean Rand is a member of the Nashville Local Cycling Team and Pedal for Alzheimer’s Ambassador.

A Cyclist’s Guide to Rest and Recovery

Rest days are extremely important for cyclists and athletes. The harder you train, the more rest and recovery your body needs. Sometimes we think that taking a complete rest day off the bike will hinder training, but during a complete rest day, your body is able to rebuild your muscles, refocus your mind, and get the proper nutrition your body needs to maximize your recovery. Here are some simple steps athletes should consider on rest days to maximize your performance.

Steps For Rest and Recovery

Prioritize Sleep

Sleep is the best recovery tool for your body. Make sure you get enough quality sleep, especially on rest days. While you are sleeping, your body is able to rebuild injured tissues, improve cardiovascular health, and help your immune system fight off infections. It might be great to try and take a nap during your regular scheduled training time to allow your body to become more relaxed.

Include Relaxation

During these recovery days, take full advantage of being lazy. You can binge-watch your favorite shows or movies, catch up on some reading, and spend some time with your loved ones. This will help relax the mind and body. If you don’t like to completely stay off your feet, then do light activities like an easy walk around the neighborhood with someone or your pet. Light activity can help stimulate your aerobic system and take the mind off wanting to ride your bike.

Stretching and Massage

Stretching is important to help good blood flow and keep muscles loose. Take advantage of the extra time you have to schedule a massage, do some easy stretching, use a foam roller, and take an ice bath to help reduce inflammation and muscle soreness. This can help get the blood flowing to your muscles and help your body relax. Light stretching on rest days can help improve flexibility, reduce muscle soreness, and increase mobility. These activities can help increase blood flow to those areas and allow for better circulation to and from your heart. When you are stretching, make sure you are not overstretching and putting too much strain on the muscles. This can lead to injuries like ligament or joint pain, aches, soreness, and swelling.

Hydration

Ensuring adequate hydration is crucial for cyclists, not just during intense training sessions, but also on rest days. Cyclists often underestimate the amount of fluid their bodies require, not only during exercise but throughout the entire day. Hydration plays a key role in maintaining optimal bodily functions, including temperature regulation, nutrient transportation, and muscle recovery.

On rest days, it’s especially important to focus on hydration because the body still undergoes various processes that necessitate sufficient fluid intake. Even though you might not be engaging in vigorous physical activity, your body is still working to repair and replenish itself. Adequate hydration supports these processes by facilitating the transport of nutrients to muscles and maintaining overall function.

Fuel Your Body

The primary goal is to eat enough nutritious food to properly fuel your body’s recovery. Make sure to fuel up on carbs and protein to support muscle repair and recovery, and to maintain blood sugar levels. You want to make sure you are not cutting calories because that can hinder the productivity of your recovery. Staying on top of your nutrition will also help the body prepare itself for your next training sessions. Consult your trainer or physician for specific diet plans and nutrition strategies.

Remember Mental Health

Rest days are important for mental health and allow you to step away from the high stress that your body takes on during training and competition. Rest days are great for your mental state because they allow your mind to recover from burnout, high stress, and the demands of hard exercise.

Rest days are essential for any cyclist aiming to achieve peak performance. By prioritizing sleep, incorporating relaxation, engaging in light stretching and massage, staying hydrated, fueling your body with nutritious food, and taking care of your mental health, you can maximize your recovery and prepare your body for the challenges ahead. Take full advantage of these rest days to ensure you are fully rested, recovered, and ready to give your all in your next training block. Start implementing these rest and recovery strategies today, and feel the difference in your performance and overall well-being. Stay up-to-date on upcoming races and put your training to the test.

WRITTEN BY:

Brandon “Monk” Feehery

Feehery is a professional crit and road race cyclist who has raced in the USA Professional Cycling Championship for the past ten years. He has won multiple stages, been on the overall podium eight times and won the overall two times in the ten-day crit-racing series, Intelligentsia Cup Chicago. He currently races for the Miami Blazers and uses his global reach to share the mission of Pedal for Alzheimer’s. Feehery won his first National Championship in the overall and crit at the Collegiate Road National Championships in Richmond, Va. He also placed third in the 2016 Tour of Fuzhou and fourth in the 2015 Delta Road Race. Over his professional cycling career, Feehery has over 50 professional wins.

Cross-training is an important aspect for cycling

Cross-Training for Cycling: What to Do on Days Off

Cycling on a regular basis has many great health benefits, from strengthening your cardiovascular system to increasing muscular strength, building aerobic endurance, and promoting good mental health and wellbeing. Even though cycling has numerous health benefits, it’s beneficial to add other activities to help you reach your greatest cycling and health potential.

Cycling is a low-impact exercise that helps develop very specific muscle groups. Since cycling targets specific muscle groups, it’s important to add exercises that improve core strength, upper body strength, general mobility, and bone density. Developing these areas can have a significant positive impact on cycling performance. Neglecting these areas can sometimes lead to injuries or setbacks, which we want to avoid.

Add these activities during the off-season and a few days a week during the season to help improve your cycling performance and overall health!

In-Season and Off-Day Activities

Whether you’re a competitive cyclist aiming for peak performance or a recreational rider looking to stay fit and enjoy the ride, the right exercises can make all the difference. As the cycling season progresses, maintaining and enhancing your fitness levels becomes crucial to staying ahead of the game and avoiding injuries. Here are examples of how you can stay in your best condition through the entire season.

Activities for In-Season Off-Days

Off-Season Activities

As the cycling season winds down, it’s time to shift focus and prepare for the months ahead with off-season training. The off-season is the perfect opportunity to lay the groundwork for future success, allowing your body to recover from the demands of in-season riding while building the strength, flexibility, and endurance needed for peak performance next year. Here are ways you can continue to maintain your strength and enter next season ready to go!

Off-Season Activities for Riders

Incorporate these exercises into your schedule to help develop functional core strength, upper body strength, general mobility, and bone density. Adding these exercises will not only improve your cycling performance but also enhance your overall health! Looking for a way to stay fit for a cause? Learn more about Pedal for Alzheimer’s today!

WRITTEN BY:

Brandon “Monk” Feehery

Pedal for Alzheimer's cyclist Ride Tennessee drinking skratch

How To Train for Your First Century Ride

Have you ever wanted to complete a century or metric century ride but don’t know where to start? Training for your first big ride can be daunting, but follow these simple steps to prepare your mind and body to accomplish your goals!

Step 1. Build a Solid Base and Plan

You want to start your training conservatively. Make sure you know your limits. It is better to go on a shorter ride at first to see how much your body responds. Start with 30 minutes to hour-long rides to establish a solid base. If you accomplish a 30-minute ride and you have enough energy to keep pedaling, consider adding 10-15 minutes to your next ride. It is not encouraged to feel completely exhausted after completing your first few rides. This could set you back with more recovery time needed, or worse, it could lead to an injury that could take you off course for completing your first century.

Step 2. Gradual Increases and Consistency

Consistently add 15-20 minutes to your rides weekly, focusing on longer days on the bike. You don’t need to ride every day but make sure you are staying consistent with training. As you feel stronger on longer rides start to increase your time, intensity and mileage gradually. Weekends are a great time to add more time and distance on the bike.

Step 3: Fueling and Recovery

When training for your first century, it is crucial to fuel your body properly and get enough rest and recovery. As your weekly training miles increase, your energy expenditure will increase. You need to fuel your body with the proper nutrition on and off the bike. Plus, don’t forget to eat and drink often while on your rides. Carry plenty of food and water for your rides or have planned stops to refuel while on the road. Fueling properly before and during your rides will help the body keep running at peak performance and reduce the risk of dehydration and bonking (the inability to continue, extreme physical weakness, usually caused by lack of glycogen in the body). Consuming the proper nutrition after a ride will help with the recovery process and add those essential nutrients that were depleted during the ride.

For more on what to eat during a ride, read tips from Susan Kitchen, Sports Certified Registered Dietitian, USA Triathlon and Ironman Certified Coach.

Sleep is also a very important part of the recovery and building process. Your sleep is important because it helps reduce cortisol levels. Cortisol is a hormone that breaks down tissues in the body for energy. Logging proper sleep allows the body to produce growth hormones to rebuild injured tissues from your training. Enjoy the opportunity to reward your body with recovery and sleep.

Step 4: Training Partner or Groups

Training for a century can lead to many hours of pedaling alone. Why not make it more enjoyable and train with others? Not only is it fun to have the same goal and accomplish that goal together, but there are many great aspects to training with people. Your training partner or group can help keep you motivated, stay on track with your training, help you push through those tough times, and have a fun social aspect to boost morale.

Step 5: Tapering for your Century

When your event is on the calendar, begin tapering two weeks before. You will want to reduce your training volume by 20-25% in week one of the tapering process. During this week, you want to focus more on recovery time, sleep and nutrition.

One week out, aim for a 2-3 hour steady paced ride. Mid-week, cover half or just over half of the event distance. During this week, you will start preparing the body to complete your first century. Continue with a proper nutrition plan to give your body the fuel it needs to complete the ride. Also, make sure you are getting enough sleep to aid in the recovery process and be ready to crush your goal!

Step 6: Enjoy the Journey

Remember, start slowly and progressively work your way up to your cycling goal! Most importantly, relish the process and have fun achieving your cycling milestones. Make sure you are riding fun routes that will keep you motivated and wanting to ride more. It’s time to hop on your bike and go for gold.

To learn more about Pedal for Alzheimer’s or resources about cycling, click here.

WRITTEN BY:

Brandon “Monk” Feehery

Regan Craig and Carl White, Grandaddy during the Holidays

Why I Ride: Ambassador Regan Craig

While I’m not sure he ever owned one himself, my grandfather bought every bike I owned as a child. He grew up in the Great Depression and had neither finances nor the time for a bicycle, but that didn’t stop him from wanting to ride.

He was one of those guys who exemplify the Greatest Generation. He had to leave school at age 12 to take over the family farm, then served in Europe during the Second World War. He took advantage of the opportunities military service provided including earning his high school equivalency.

Grandaddy was able to build a successful construction business and start a family. Grandaddy either lived next door or across the cotton patch all the years we shared on this Earth. I often rode the bike he gave me down a field road to get from my home to his.

We lost Grandaddy to Alzheimer’s in 2001. I started cycling a few years later. When Kyle Dortch shared about Pedal for Alzheimer’s in late 2022, I knew I had to be involved.

I’ve lost many other family members to Alzheimer’s, but my grandfather, Carl White, is the reason I ride. He comes to mind on lots of solo rides, especially passing a field road on the edge of a cotton patch.

WRITTEN BY:

Regan Craig

Reagan Craig is a Pedal for Alzheimer’s Ambassador from Jackson Tennessee.

Luca Giori Why I ride Pedal fro Alzheimer's Ambassador cognitive functioning

Why I Ride: Ambassador Luca Giori

Pedal for Alzheimer’s, a 501c3 non-profit charitable platform, holds a special place in my heart. As a soccer player turned cyclist, I embarked on this incredible journey in 2019 after rupturing my ACL. While I’ve always been an athlete, the world of road cycling opened up new horizons for me. Little did I know that my newfound passion would intersect with a cause that’s deeply personal to me.

Luca Giori Why I ride Pedal fro Alzheimer's Ambassador cognitive functioning

Luca Giori Why I ride Pedal fro Alzheimer's Ambassador cognitive functioning In 2011, one month after arriving in the United States from Italy, I received the news of my grandmother’s passing. It wasn’t Alzheimer’s, but rather a brain tumor that had slowly grown over the past year. Although different, her decline in mental faculties bore striking similarities to the mental deterioration experienced by Alzheimer’s patients. Witnessing her gradual loss of the ability to perform even the simplest tasks was heart-wrenching. It was a stark reminder of the relentless nature of diseases that rob individuals of their cherished memories and abilities.

Beyond my own experience, I’ve seen the profound impact of Alzheimer’s on several of my close friends who are caring for parents battling this relentless disease. Alzheimer’s affects not only the afflicted individuals but also their entire families, who bear the emotional and physical burdens of caregiving. It’s a disease that touches the lives of countless people, leaving no community untouched.

Luca Giori Why I ride Pedal fro Alzheimer's Ambassador cognitive functioning

Luca Giori Why I ride Pedal fro Alzheimer's Ambassador cognitive functioning As a veterinarian, I’ve dedicated my life to the continual improvement of my professional knowledge and competence. This commitment extends beyond the health of animals to the well-being of all living beings. Cognitive decline is a recognized condition not only in humans but also in our beloved animal companions. In the spirit of “One Health,” a collaborative approach that recognizes the interconnectedness of people, animals, plants, and the environment, I felt a calling to become an ambassador for Pedal for Alzheimer’s.

My mission as a Pedal for Alzheimer’s ambassador is twofold. First, I aim to educate and raise awareness about Alzheimer’s, a disease that affects not only people but also our cherished animals. The shared suffering and the potential shared solutions underline the importance of comprehensive research, embracing the interconnection between our well-being and that of our animal companions.

Luca Giori Why I ride Pedal fro Alzheimer's Ambassador cognitive functioning
My journey with Pedal for Alzheimer’s is not only a testament to my personal growth as a cyclist but also a commitment to a cause that touches my heart deeply. I ride with Pedal for Alzheimer’s not only for those who are afflicted but also for the hope of a brighter future where Alzheimer’s is no longer a source of pain and loss. Together, we pedal towards a world free from the shadow of this devastating disease, where memories are cherished, not stolen, and where the health and well-being of all living beings are valued and protected.

Learn more about the Pedal for Alzheimer’s Ambassador program.

Donate in honor of Luca and to help further his impact.

Luca Giori Pedal for Alzheimer's ambassador 2023

WRITTEN BY:

Dr. Luca Giori

Luca Giori, DVM, PhD is an Associate Professor in the Department of Biomedical & Diagnostic Sciences at The University of Tennessee in Knoxville.

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Group Ride Etiquette

So you are going on a group ride, here are the most important group ride etiquette rules for cyclists.

Make Sure to Point Out ANY Hazards in the Road

Riding in a group makes it hard to see all hazards out there. The best way to make sure everyone is staying safe is to point and call out all hazards. Making sure everyone knows about the hazard is key. Not just the front of the group but everyone needs to know about the hazard. Making sure to physically point and call out anything from a pothole, a dog off leash, glass, or cars pulling out. Key is to stay safe and have fun.

Being Safe on the Road

The riders at the back should keep their attention on cars that are behind the group. Using hand signals to let the car know when it is safe to pass the group or trying to hold them off until it is safe to pass. They should let the group know when a car is passing or trying to pass. The riders in the back should know when it is safe for the group to double up or to ride single file.

Group Ride Pace

The group should always know the pace before the ride. Whether it is a no drop, tempo, or race pace. This is key so you don’t have riders left behind or getting pissed off and never coming back to the ride because it was supposed to be a no drop ride and you have riders pushing a pace that other riders can’t keep up. If you want more of a workout stay on the front longer but don’t increase the pace.

Stay Off of the Brakes

When you are riding in a group you want to stay off the brakes as much as possible. If you need to make minor adjustments to your speed it is best to coast or lay off the pressure on the pedals whenever possible. This allows the riders behind you to do the same thing. When you tap on the brakes the rider behind you needs to make a quick judgment on how hard to hit the breaks.

Usually causing them to slam on the brakes so they don’t run into the back of you. This doesn’t give the rider behind them a lot of time to react and could cause the rider behind you to slam into the back of you and could potentially cause a crash. There are times when you need to use the brakes, but try to make minor speed adjustments without slamming on the brakes to avoid any issues.

Pace the Climbs for the Middle of the Group

When the pack hits rolling hills it can be hard to keep the group together, especially when “that guy” drills it on the front. When drafting is less of a help to the riders in the middle and rear of the group ride, it’s important for the riders at the front to consider everyone when establishing the climbing pace. On social group rides it’s typical to wait at the top of longer climbs, but to minimize the frequency of these soft pedal periods or stoppages, try to set a pace that’s comfortable for the middle of the group. This may mean it’s a bit easy for the fast guys at the front and pretty challenging for some folks at the back, but this pacing strategy is good for keeping the group together over the majority of hills.

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Standing Up Out of the Saddle

When you stand up to pedal your weight shifts back and causes your bike to move back.

Sometimes when you do this, your wheel could almost move a full wheel length back and could cause the rider behind you to overlap wheels or run into the back of your wheel. This could cause a crash. If you want to stand up out of the saddle, make sure the rider is a safe distance behind you. If they are not, you can let them know you are getting out of the saddle by flicking both elbows or simply tell them you are getting out of the saddle. Doing this will allow the rider behind you to move away from your wheel without causing a crash.

Don’t Overlap Wheels

In a group never overlap wheels with the rider in front of you. We can’t always see what is going on in front of us and at any moment a rider might swerve to avoid a pothole or they get hit by a gust of wind. When you are overlapping a wheel this could cause them to take out your front wheel and end up on the ground.

Have Fun!

We all go on group rides to have fun and enjoy being on the bike with others. The last thing we want is someone getting hurt or not being able to finish the ride because of something that could be prevented. Follow these simple steps to have a fun group ride.

WRITTEN BY:

Brandon “Monk” Feehery

Ambassador Julie Dortch and Grandfather with Alzheimer's cyclist Why I Ride

Why I Ride: Ambassador Julie Dortch

Tapping into my “why” for riding bicycles actually begins with my background in running. For years, I ran recreationally and always called it ‘jogging’ instead of running. It wasn’t until my friend and her sisters convinced me to join on their long-run Saturdays that I realized moving my body at any pace was considered running for me, and after my first half-marathon in the heat of Tennessee in July, I was hooked. Throughout my miles pounding the pavement, I began to use the time as reflection on God’s blessings in my life. Many miles were spent praying for others and receiving promises on my own life.

Fast forward through a few running-related injuries and my gears shifted towards riding bicycles with my husband, Kyle. We met so many amazing people through years of riding and racing road bikes. Pedal for Alzheimer’s stood out along the way as an organization that we were introduced to by a mutual friend and knew we had to support. At the time, my grandfather, Kenneth Stafford, was only in the early stages of Alzheimer’s and still mostly the same, walking every morning and joining my parents for supper every night.

When I think about my journey with cycling, I’m reminded of the natural ebb and flow of life. Putting in hard work, grinding on days that seemed to be a chore, but enjoying the sense of accomplishment and the company of amazing people.

As the years progressed in my grandfather’s disease, I witnessed firsthand the work ethic of my mother in caring for him. I am quickly reminded the grit and determination that I love about cycling was more than likely ingrained in me from my grandfather’s hard work ethic. Observing my mother caring for her father was a true display of a long line of character traits that I still admire and aim to emulate.

Ambassador Julie Dortch and Grandfather with Alzheimer's Why I Ride

He worked a full time job as postmaster of my small hometown while running a local dry-cleaning business. He then stayed busy even in retirement with fishing, woodworking, and gardening. When I explain that I honor my grandfather’s memory by cycling, it is not because he loved to ride bikes. Actually, I’m not sure I ever saw him on a bicycle. But, his drive, hard work ethic, and love for family time are some of the same qualities that I connect with cycling, and I’m determined to continue those qualities in his honor.

Learn more about the Pedal for Alzheimer’s Ambassador program.

Make a donation in honor of Julie and in loving memory of Mr. Kenneth Stafford.

WRITTEN BY:

Julie Dortch

Julie and her husband, Kyle, reside in Springfield, Tennessee where she is an assistant principal for the local school district. They enjoy riding mountain bikes, camping in their van, and loving their 12-year-old furry family member, Gunner.

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Cycling Tools to Always Bring With You on a Ride

Whether you’re an experienced cyclist, just starting out, or somewhere in-between, these are the necessities for any ride.

Always Carry Your Cell Phone

You should always have a fully charged phone on you when you go out for a ride. You can use it to call for help, find directions if you get lost or as a light if you get stuck riding in the dark. It could save you in multiple situations. When you are out on the road you could have an issue with your bike where you are not able to make it back home safely. You could use your phone to call someone to pick you up. If you don’t have anyone in the area that you know who can pick you up, you could always call an uber. We all know cycling isn’t the safest sport out there and anything could happen to your or another rider. You can use your phone to call for help. The cell phone is the #1 thing to bring on every ride.

Make Sure to Have a Tube, Pump/CO2 and a Tire Lever

When you get on the bike make sure you have a proper tube that will fit on your bike. You do not want to just bring any tube. Make sure the valve stem is long enough and the correct size. If you flat and go to pull out your tube you don’t want to see that it is a mountain bike tube for a road wheel or too small of a stem that you can’t inflate your tire. With this you want to make sure your pump/CO2 works. You don’t want to get stuck on the side of the road with a flat tire wondering how you are going to get home.

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Bring a Multi-tool with a Chain Tool

A multi-tool will allow you to fix most things on a bike. If your seat slips or you need to tighten your handlebars you can pull out the multi-tool to fix the issue. Make sure the multi-tool has the proper sizes to fix most bolts on your bike. If possible you want to make sure you have a chain tool that is connected to the multi-tool. If you are out on a ride and your chain breaks, without that chain tool you might be stuck out there. You can use the chain tool to connect the chain back together to get you home.

Money/Credit Card is Important When Going Out for a Longer Ride

This could save you from bonking or suffering from dehydration. If you run out of water or food you can stop at a store, gas station or restaurant to refuel and get back on the road.

Always Bring Extra Food and Water

Even if you are going on a short ride, it is smart to pack a snack and bring extra water. You might plan on only riding for 45 minutes but you take a wrong turn or get a flat and that 45 minute planned ride turns into a 2 hour ride. This extra fuel will help give you the extra energy you need to get home.

WRITTEN BY:

Brandon “Monk” Feehery

Self-Care for Spouses Caring for a Partner with Alzheimer’s Disease

A caregiver can be anyone who helps an individual with various tasks of daily living, transportation to and from health appointments, and assisting someone with financial decisions.

While the most common type of caregiver people think about are paid healthcare professionals, friends, family members, and spouses can also be caregivers.

Being a caregiver for your spouse with Alzheimer’s disease can feel like the most appropriate decision and the only one you can think of because who can take better care of your partner than you?

The problem is when you, acting as a caregiver, experience caregiver burnout. When a person experiences this caregiver burnout, they start to live in a state of physical and mental exhaustion. Caregiver burnout is critical to avoid because you may start to develop changes in your own health and perception of your relationship with your partner.

This article will help you develop better-coping strategies and provides tips for caring for a loved one with Alzheimer’s disease.

How to cope when your spouse has Alzheimer’s disease

When it comes to having a spouse or partner that has Alzheimer’s disease, it is normal to feel like if you stop to take time for yourself, you are being selfish. Remembering to take time for yourself is also critical because you can’t expect to properly assist anyone if you are not in a good mindset.

Often, when you are acting as a caregiver for someone else, your own health gets placed on the back burner. When you can’t stop for yourself, you may find that your health conditions worsen, and you are suddenly physically unable to care for your spouse.

Consider the following Alzheimer’s disease caregiver tips to help you prepare for being a caregiver as well as help to better care for yourself so that you can care for your spouse.

Increase your physical activity. Find an activity that you will find enjoyable, such as walking or yoga. Start in little increments and gradually increase the amount of time and how many days you perform this activity. Physical activity will help relieve stress and comes packed with health benefits when done consistently.
Take up other people’s offers to help. Accepting other people’s offer to help can be difficult because you might feel like you don’t want to burden them; however, they are probably asking because they want to help! If someone asks how they can help, assign them a task and relieve yourself of that burden.
Connect with others. Find a community, either online or in-person, of others in similar situations to yours. Hearing others express frustrations you have as well can be a big reliever in knowing you are not alone.
Implement techniques to encourage relaxation. Learning relaxation techniques is incredibly beneficial to help you deal with those times when frustration is high. Relaxation techniques use skills like visualization and meditation, for example.
Empower yourself by staying knowledgeable about the disease. Remain current on all the latest information in the progression and treatment of Alzheimer’s disease. Follow your favorite organization on social media or join their mailing list to ensure you get the latest news.
Remember to plan for the future. Planning includes not only your future but your spouse with Alzheimer’s future as well. It can be difficult to think about, though it’s essential to prepare for the chance of you not being around to care for your spouse. Think about who and how you would want care provided to your partner. Start and even keep planning for your financial future. Remember to budget for unexpected bills.
Try to remain flexible. The person with Alzheimer’s disease needs will change over time. Sometimes a task they could do a couple of days ago has changed, and they can’t perform that same task. Remember to be fluid and not let frustration turn a situation into a bad one.
Take a break. Prevent yourself from getting overwhelmed. Stop when you must, and remember it’s ok if your house isn’t perfectly clean. What’s important is that you stop to care for yourself as well.

Different stages of Alzheimer’s disease can affect you as a spouse differently. So knowing and understanding your role as a caregiver in these stages is helpful to anticipate the amount of help you will need to provide to your spouse and the kind of help you may need yourself.

Care during the early stages

In the early stages, most people can function independently, and your role should be that of support. Your spouse will need you to be there as a companion and to help them make decisions that involve their (and your) future.

During this time, you and your partner can start planning for the future financially. Consider the costs that may occur in treatment, from medications to therapies. You and your partner can discuss care measures that will happen later on as the disease progresses. Consider whether you and your partner can afford an in-home caretaker or if it is more financially reasonable to consider more of an assisted living type facility.

Care during the middle stages

You may notice more behavior changes beginning to occur during the middle stages of Alzheimer’s disease. The person with Alzheimer’s disease will start to have difficulties with activities of daily living like bathing and dressing during the middle stages.

Your spouse may need a more structured routine to help cope with these new changes. It’s also important to stay flexible during this time because you might need to change that routine as the disease progresses and your spouse’s needs increase.

During this time, you have to remember to take time for yourself. The caregiver role you are now in can be very demanding and a considerable change from before.

Caregiving during the late stages

When a person is in the late stages of Alzheimer’s disease, their need for care is often high. They might have problems with eating and need meals cut up for them or even a specialized diet.

The person going through the late stages of Alzheimer’s disease will often need extensive care. Your partner may need full-time care, meaning they might need to be in a facility with healthcare professionals responding to their needs around the clock.

Signs of caregiver stress

Being a caregiver can have its burdens, and knowing what caregiver stress might look like is helpful. When you are focusing on someone else’s needs, it’s common not to notice your own, and unfortunately, when you go long enough and do not realize you’ve reached your limits, your health can become affected.

When you start to notice any of the following, it may be a sign that you are experiencing caregiver stress:

Difficulty concentrating
Frequent moments of sadness
The increased need for alcohol
You start to get irritated easily and quickly
Feeling tired even after a decent night’s sleep
Gaining weight quickly or even losing weight rapidly
Anger towards your spouse with Alzheimer’s disease
You haven’t connected with friends and family recently

When you start to notice any signs that you are experiencing caregiver stress, then you should reach out for help. This is the time to talk with other family members and enlist them in some of the care for your partner.

Respite care is something to consider. Respite care is when the caregiver will take some time off from their responsibilities in being a caregiver. Services are often offered from care either in the home or adult day care and sometimes can be provided by short-term nursing home care when needed.

While caring for a spouse with Alzheimer’s disease can be stressful, it is important to know that you are not alone. Ask family and friends for help when you need it. Reach out to community programs and resources for help when you need it. Take care of yourself so that you can better care for your loved one.

Key Takeaways

Caregivers can develop caregiver burnout and experience physical and mental exhaustion.
It is important to ask for help when you start developing signs of caregiver stress so your health doesn’t suffer.
Accept help from others when they offer it, and remember to take time out for yourself.
During the early stages of Alzheimer’s disease, plan for the future with your spouse to make arrangements.
Keep in mind that during the late stages of Alzheimer’s disease, the care needed by your spouse will be high and often around the clock.

Resources

Alzheimer’s Association. (n.d.). Early stage caregiving. https://www.alz.org/help-support/caregiving/stages-behaviors/early-stage

Eldercare Locator. (n.d.). Community Resource Finder. Administration for Community Living. https://www.communityresourcefinder.org/

MedlinePlus. (n.d.). Caregiver health. U.S. National Library of Medicine. https://medlineplus.gov/caregiverhealth.html

Mayo Clinic Staff. (2021, January 6). Caregiver stress: Tips for taking care of yourself. Mayo Clinic. https://www.mayoclinic.org/healthy-lifestyle/stress-management/in-depth/caregiver-stress/art-20044784

WRITTEN BY:

Courtney Battaglia BSN, RN

Courtney Battaglia is a registered nurse with a bachelor’s degree from the University of Texas at Arlington. She has over 12 years of experience working directly with patients, many of whom experienced the effects of Alzheimer’s and dementia. Courtney is dedicated to providing resources for families and patients who are experiencing this diagnosis and continues to advocate daily for this population.

By combining her nursing knowledge with her passion for writing, Courtney strives to arm the public with the most accurate information for their health-related questions. While maintaining an active presence in delivering exceptional patient care, Courtney continues to promote and foster education to the public by breaking down recent research and news trends into easy-to-understand information.