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Take good care of your health and your family

แม่บ้านดูแลครอบครัว สุขภาพดีชัวร์ด้วยตัวเอง

Family caregivers will feel the joy of doing a great job when they see happiness of everyone in the family. The caregivers are the first person to select good things for everyone in the family, especially during the time that everyone spends more time working, studying, eating, and doing activities at home. Workload of the caregivers definitely increases to meet everyone’s needs at home, including online grocery shopping, increased frequency of housecleaning, and cooking every meal for everyone in the family. With these routines, caregivers hardly have time for themselves, and thereby neglecting their own selfcare. We have simple tips with the 3E concepts to help promote healthy behaviors for caregivers who dedicate their time for the family to be healthy and happy, and ready to bring out the happiness of everyone in the family.

อิ่มท้อง อิ่มใจกันทั้งบ้าน ด้วยของว่างประโยชน์เพียบ

1. E. Eating: Food is one of the essential daily tasks of the caregiver. Here are some self-care tips for the caregivers with E.Eating ​ with caregiver lifestyle.

• Keep stomachs filled with healthy snacks
With everyone staying home, apart from main meals, you will also have to prepare snacks for everyone and yourself. But bakery or sweetened beverages will increase your calorie intake. We recommend you to switch from those snacks to healthy snacks that are easy to prepare and help keep your stomach filled such as
- Low sugar seasonal fruits like guava, rose apple, dragon fruit, green apple, papaya, and etc.
- Nuts and grains like almonds. Not only do they keep your stomach filled, but they contain nutrients such as vitamins, minerals, and fibers that help with excretion. They also contain antioxidants to keep your skin bright and healthy. However, you should avoid fried and seasoned nuts. The recommended consumption is a handful of nuts each time.
- Wholegrain cereal beverage: With little time and busy schedule, family caregivers can simply fill their stomach for the breakfast with wholegrain cereal beverages like Nesvita that can be made in just a swift for everyone in the family to enjoy and stay satiated because it is high in fiber which stimulates bowel movement.

• Take a break from the chores and dine together : Most of the time, caregivers will eat after everyone has finished their meal because they have to prepare food, dining table, and clean up everything in the kitchen, which habitually forbids them from eating at the right time, and that affects digestive system, probably causing metabolic disorders. Also, the attempt to finish every food cooked in that meal because of the need to avoid food waste can unnecessarily cause weight gain. We recommend the caregivers to plan your chores in parts, planning to do them after the meal, and prioritizing dining altogether with everyone in the family.
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2. E. Exercise: Do your chores with more fat burned. The “moving is a way to exercise” phrase can be practically applied to the caregivers whose task is so packed. Try incorporating E-Exercise into your daily routines.

• 5-minute legs up the wall pose: No more excuses not to exercise because we have simple exercise to improve your health by simply placing your legs against the wall for 5 minutes every day, no equipment needed. Just follow these steps:
- Lie flat on your back with your hips against the wall, placing both of your legs flat on the wall, keeping both legs together.
- Palms up, letting your arms rest on your sides with your back resting on the floor.
- Stay in the pose for 5 minutes. Breath slowly and deeply, then come out of the pose. 
This pose helps stretch muscles that have been contracted and heavily used from the chores, specially arm and feet. It can also help you relax and alleviate stress and headache as it stimulates blood circulation to the head and calm your mind.

• Burn more with grocery shopping: Speed walking with arm swings at least 10 minutes per round. Use shopping basket instead of shopping cart by holding the basket with your arm contracted parallelly to the ground to tighten and strengthen arm muscle. This is similar to doing cardio exercise to help increase heartrate for enhanced blood circulation and perspiration.
• Chores and exercise: Burn calories to stay healthy in convenient and time-saving ways such as

- Mopping with Rhythm: Firmly holding the mop and then pushing all the way to the left and then right. This is to exercise your shoulders, upper arms, and body as it is relaxing stretching. Alternatively, if you are cleaning the floor with cloth, kneel and push your hands forward parallelly to the floor and contract your abdomen. This is to help burn calories and tighten arm and abdominal muscles at the same time.
- Stretching Dish Washing: Switching from just standing washing dishes to stretching to the left side 5 times and then to the right side 5 times or raising both of your heels until they stretched all the way and slowly lowering your heels down. Doing this at a pace will help strengthen calf muscle and relax certain parts of the feet that have been repeatedly compressed from certain posture for a long time.
- Gardening and watering: Going outside to water the tree, changing flowerpot, and disking the soil help you enjoy fresh air from the smell of soil and grass. You can get the kids and elderlies to enjoy gardening together and have the kids to learn about homegrown vegetables and become familiarized with various kinds of vegetables, encouraging them to eat more healthy vegetables.
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3. E. Emotion: Take a break to do what you like. Surely, when you have to mainly do housework, there can be stress from your concern if you have taken care of everyone well enough, or stress of desolation, causing you to feel lonely because you do not get to hang out with your friends, and also stress from looking after family members at different ages where you have to handle your stubborn kids from time to time or the elderlies who occasionally sweat the small stuff. Finding yourself activities or hobbies can help relieve your stress so that you can have positive E-Emotion with the entire family such as
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• Happy Activities, Happy Family: During a break or days off when family members do not have to study or work from home, family caregivers should encourage family conversation to update everyone’s life and create laughter, or you may find some activities to entertain everyone using technology and social media like TikTok dancing, singing contest on Smule, and etc. Or you may opt for boardgame that everyone can enjoy creating positive interaction among family members. One thing you should prepare for the fun activities is healthy snack to recharge everyone such as milk or chocolate malt beverages which contain protein and high calcium.

• Personal emotional adjustment in your own time – Find yourself some personal time once or twice a week to look after yourself and do what you want, for example, during the period when you are waiting for washing machine to finish, or try waking up earlier to reprocess your thoughts, sit back and relax, or hang out with your friends to update your lives. This can help relax your body and mind from tiredness. When you get recharged, you are now ready to handle the housework again.

The family caregivers may find some time during each day to incorporate these #3EMeStyle tips into your daily life because we should always take care of our health. If you want to be healthy, start today with yourself without having to change your lifestyle. Just adopt 3Es – E.Eating, E.Exercise, and E.Emotion into your life, and you will be physically and mentally healthy in a sustainable way and become ready to take care of everyone in the family.

3อ. คือ อ.อาหารที่มีประโยชน์ อ.ออกกำลังกายอย่างสม่ำเสมอ และ อ.อารมณ์แจ่มใส ไม่เครียด


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