Gómez, whose mother is a member of the sandwich generation, says adult children can help alleviate stress. “I have checked in on my grandparents. I’ve done translation for my mother. I’ve helped her with errands, like shopping. This gives her more time for herself,” says Gómez. From worms to apps In one of the research labs at the Buck Institute for Research on Aging, Dr. Gordon Lithgow, a professor at the Novato-based institute, is studying Caenorhabditis elegans , a tiny worm. The idea is to find drug-like compounds to increase the animal’s life expectancy. The species lives in temperate soil and is already long-lived. “We’re screening 100,000 compounds to see which ones can increase the life expectancy of this nematode even further. The compounds assist the animal by preventing chronic disease. Treatments that include these compounds could be beneficial for people dealing with chronic stress,” says Lithgow. Lithgow says the compounds it is testing should be beneficial for mice. “We’re not sure the compounds will work for people yet. That will require double-blind clinical trials. Once we identify the compounds that may work, existing or new companies will want to develop those compounds as anti-aging drugs.” says Lithgow. Lithgow adds there are many non-pharmaceutical ways people can “turn on” the body’s defense system. “Swimming, saunas, walking and meditation all help. Yet it can be challenging to engage in such activities if your work and caregiving responsibilities leave you no time,” says Lithgow. Armand Braun, M.D., a psychiatrist at Kaiser Permanente in Santa Rosa, says sleep deprivation is a common struggle for caregivers experiencing stress. Those who suffer from this issue should work with a health professional to develop a plan about how to get enough restful sleep. Braun says caregivers should avoid blame for failing to get a full night’s sleep. Instead, they should allow themselves periods of rest during the day in such situations. Sleep deprivation creating stress is particularly difficult for women in perimenopause or menopause. Hormonal shifts can interrupt sleep because of symptoms like hot flashes. “Often people experiencing trouble with sleep start out using over-the-counter medications. These medications are “dirty” because they do not provide a person with deep, restful sleep. A patient should work with a clinician to identify the behavioral activity or prescription medications that may help them,” says Braun. Lingering effects from the COVID-19 virus can add to sleep issues. This is because they create a complex medical presentation creating stress. Concerns like mental fog and fatigue, particularly on the job or while caregiving, can increase stress. “People entering middle age may not easily fall into deep sleep [as they did when] they were younger. It helps to figure out what helps you get into a good sleep. Ideas include a shower before bed, a meditation session, white noise, putting away the smartphone, or using “night shift” or “twilight” features on the phone,” says Braun. A multitude of apps can help caregivers manage stress through different approaches such as journaling, mood tracking and challenging negative thoughts. The list includes Calm and Headspace, which Kaiser Permanente offers to its members for free. Other apps that address the stress include Youper, Wise, MindDoc and Earkick. Individuals considering apps should research what each app does and whether it has features that are helpful for them or loved ones. For example, Earkick offers an “AI therapist” chatbot. A caregiver might not be comfortable with having a child under 10 use this service, but might consider it for themselves. Calm offers relaxing
Dr. Gordon Lithgow, a professor at the Buck Institute for Research on Aging
What being “sandwiched” means In past decades, the term “sandwich generation” referred to people in their 40s and 50s who provide financial support and caregiving to adult children and older relatives. Today the term is more expansive. This is because the age range of people “in the middle” is broader. The “sandwich generation” can include individuals from their 70s to their early 20s. It can also include those who provide significant care for children of all ages, whether or not those individuals are the parents of the children. Further, it can include those who are caring for adults with moderate to severe physical or intellectual disabilities. In April, Athene Holding Ltd., a West Des Moines retirement service provider, announced results of a survey it conducted of people between the ages of 40 and 59 who are caregivers for adult children and older relatives. It found 73% of respondents had adjusted their retirement goals to continue caregiving. For 34%, this meant delaying retirement. For 22%, it meant using retirement assets to support their family. For 9%, it meant not planning to retire. Worries about retirement add to the list of issues that caregivers face, but typically the physical and emotional toll of caregiving is a more immediate problem. “You can lose yourself in the role of caregiver. It’s important not to try to do it all by yourself. Find ways to check in with yourself, to recharge. Resources include being part of a strong friend group, religious community or cultural organization, maintaining regular activities or, if needed, seeking therapy,” says Cassanos. Such actions are challenging for those who are suffering from loneliness, a concern heightened by the COVID-19 pandemic. Political differences can also cause rifts in family and friend groups, making it difficult for caregivers to reach out for support. “This is where certain professionals can help. Therapy can help the caregiver work through stressors and family conflict. A licensed clinical social worker or therapist can help you identify resources for elderly adults living with dementia,” says Cassanos. It is also possible to consider options for multigenerational living. “Living with elderly parents can be a gift. Depending on the situation, it may include sharing in the burden of household tasks, including caring for children. They may also share cultural traditions or family history, which can be meaningful and enjoyable for the whole family,” says Cassanos.
34 NorthBaybiz
September 2025
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