Let’s face it, being a mom can be one of the most rewarding and most exhausting roles in our life. We love our kids and devote a huge amount of our time and energy toward them. Especially when the kids are younger, we’re doing this on top of managing sleepless nights, wiping stuffy noses, and all the other milestones in between potty training, transitioning out of a crib, dropping a bottle, etc. Just like we can’t drive a car with an empty gas tank, however, we can’t continue to show up as our best selves for our children if we’re running on empty. In fact, we can do serious damage to our bodies if we neglect our own wellness. It’s vital to remember that caring for your own well-being lays a solid foundation for you to feel your best and be the best mom you can be. Here are a few tips to help you along the way.
STAY HYDRATED
Your body is composed mostly of water and, while specific amounts can vary, adult women are generally around 55% water. Since it’s everywhere in our body, water serves some very essential purposes including regulating body temperature, removing waste and transporting nutrients. Not having enough water impairs your body’s ability to perform these vital functions.
It sounds simple, but to stay hydrated, take a water bottle with you throughout the day, everywhere you go. It may even help to set reminders to take sips, finish it and refill! If you don’t feel thirsty, your fluid intake is probably on the right track. Adding products like AdvoCare Rehydrate® to replenish essential minerals can also help.
NOURISH YOUR BODY
Good food, good mood. It’s true! Research has shown that diets that include fresh produce, adequate fiber, good sources of protein and a balance of healthy fats correlate with positive mental health—something that every mom needs. This may be due to the gut-brain connection and a healthy diet helps support a healthy gut. Make sure to also pay attention to hunger cues, which can include things like irritability or trouble focusing. If you’re starting to feel on edge, it may be time to fuel up.
One of our favorite strategies is to pack healthy snacks that include complex carbs, protein and healthy fat. Combinations like apple slices with peanut butter, carrots and hummus, or even a homemade trail mix with nuts, dried berries and popcorn are all great options. Pair your snack with a healthy dose of caffeine and vitamins, like those included in Spark®, and you’ll be ready for anything.
BE MINDFUL
Rushing from school to activities and everything in between can feel stressful. When you’re focused on trying to maintain everyone’s schedule, it’s particularly difficult to be “in the moment.” Trying to slow down and find a moment of calm in the chaos can do wonders in helping reduce your stress response. If you don’t have time for traditional meditation, focus on taking a “mindful minute” at key moments during the day. Take a few deep breaths, tune into your surroundings and be present—even if it’s just for a minute alone in your car.
EXERCISE
Finding the time and energy to work out is extremely challenging, we’re not going to deny it. But even something as simple as a quick 15-minute walk or 20-minute at-home workout can do wonders! That’s because activity increases circulation throughout the body, which means increased blood flow to your brain, making you feel more alert. Some evidence suggests that exercise has a positive impact on brain neurotransmitters, which can also help you feel more energized. If your schedule is super packed, try adding in short periods of movement throughout the day. Remember, we’re not looking for perfection here. Something is always better than nothing.
PRIORITIZE SLEEP
We all feel it when we don’t get a full night’s sleep. While it may be tempting to cut into sleep to get more done, prioritize sleep when you can. The CDC recommends 7–9 hours of sleep per night for adults, yet 40 percent of Americans get six hours (or less). Sleep quality impacts so many things including hormone production, energy, mood and brain health. A great way to help get into this healthy habit is to create a sleep routine. This helps remind your body that it’s time to wind down.
A good sleep environment that feels calm and relaxing is also important. This includes a cool temperature (around 65 degrees F) and minimal lighting (blackout curtains are great). If you’re able to stay consistent with when you go to sleep and wake up, that can also help your body get into a great sleep rhythm.
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