More than 50 million Americans provide care for an adult who is disabled or ill, according to researchers. These caregivers provide an invaluable service. But because they focus so much attention on others’ needs, caregivers often ignore their own. And it’s taking a very high toll.

Caregivers are about twice as likely to be depressed or sleep-deprived, and have poor overall health compared to noncaregivers. In fact, the stress of caregiving could even shorten your life. In a study reported in American Family Physician, caregivers older than age 65 who experienced stress while caring for an ailing spouse had a 63 percent higher risk for death in the next four years than those who were not caregivers.

The good news is that caregivers can reduce these risks by caring for themselves. Below are a few tips to get started:

• Stay connected. Keep in touch with family and friends. Consider joining a support group.
• Get your Z’s. Make sleep a priority. A chronic lack of sleep may increase the risk for depression, obesity, and heart disease.
• Exercise. Caregivers who get regular exercise have lower blood pressure and experience less stress, anxiety, anger, and depression than caregivers who don’t stay active.
• Keep your own health in check. See your doctor regularly.
• Get help. When people offer to help, take them up on it. Have a mental list of ways others can lighten your load, such as shopping for groceries. And seek out community services in your area.