Top Health Tips for Today's Busy Mom
Being a mom today means being busy almost around the clock! There are family, work and community responsibilities to keep in mind, but you can’t forget one of the most important responsibilities of all: taking care of yourself!
When you’re a mom with a lot on your plate, “you time” is probably the first thing to get slashed from your calendar when schedules get tight. But making time to take care of yourself is essential and can make everything else seem a lot easier because you’ll be more energized and centered, plus ready to face challenges head-on.
Here are five top health tips for busy moms, plus supplements to help nourish your body and mind:
1. Make Time for Self-Care
Like anything else in life, motherhood should involve seeking balance. Keeping a balance between raising children and taking care of yourself may be challenging, but it’s crucial. Make a commitment right now to respond to and respect your own needs and you’ll be happier, healthier and better able to take care of your family too.
Stay mindful of your wants and needs and don’t lose sight of your interests or hobbies. You can do that even in small bursts of time. Write in a journal, meditate, read a good book, follow blogs about your hobbies, spend time in your garden, meet a friend for a walking date or step it up a notch and squeeze in some interval training—it’s up to you!
Remember to enjoy simple pleasures like relaxing in a hot bath, sneaking in a nap, giving yourself a mini facial or singing along to your favorite songs. And learn about the benefits of using aromatherapy essential oils throughout your home.
Schedule some time every single day to do something that makes you feel happy and pampered, and treat that as a priority, because it is!
2. Get Your Steps In
You don’t need a strict workout plan or a gym membership to get your body moving! Small intentions can go a long way toward bringing more movement and vitality to your life. Get your blood pumping and help keep your body and mind feeling great by finding ways to get moving every single day.
Whether it’s going for a walk or dancing to your favorite songs right in your living room, there are plenty of ways to get in your steps! Aim to get in 8,500 to 10,000 steps per day, depending on your fitness level, and slowly work up to that if you’re just getting started.1
Also, don’t forget to stretch daily to maintain a balance between strength and flexibility and help keep your joints healthy.2 Stretching helps keep your joints flexible as you age so it’s a healthy habit to start early. Stretch at least two or three times each week (daily is even better!). Stretch while reading emails, watching your favorite show or while the kids are brushing their teeth or bathing.
3. Fuel Your Body
If you’re short on time, it may be tempting to look for quick fixes instead of fueling your body with nutrition, but the good news is you can have the best of both worlds with a little advanced planning.
The first step is to pack your pantry with real foods and nutritious staples so you’ll always have healthy options on hand. This can include real food supplements as well as healthy snack options like fruits, veggie sticks, nuts and yogurt.
Also, look for recipes that use just 5-7 healthy ingredients to simplify dinnertime without sacrificing nutrition. Make room for ingredients that nourish your brain too, like avocado, coconut oil and dark leafy greens.
You can get a head start on the week by taking some time to plan your weekday meals over the weekend and doing a little prep work in advance so cooking on busy weeknights is less of a chore.
While you’re prepping, add some fruit slices to reusable water bottles or an infuser pitcher and top it off with filtered water to make your own delicious water infusions. It’s a fun and healthy way to stay hydrated, and it’s so much better for your family than most prepackaged drinks.
4. Kick-Start Your Day
Want to get ahead of the morning rush and carve out some extra time for yourself in the morning? Get started the night before! Make sure backpacks are by the door, clothing is picked out and ready to wear and lunches are made before bedtime to make mornings less rushed.
If your children are old enough, help them establish nighttime and morning routines that encourage independence when age-appropriate. Make a dry-erase chart for them to follow in the evenings and mornings that includes tasks like picking out clothes, brushing teeth, packing backpacks and eating breakfast.
Go for DIY breakfast options on weekday mornings, putting basic ingredients within their reach so they can make their own yogurt and berry bowls with granola, or have healthy cereal options on hand.
As for that mom time, give yourself some extra time before children wake up to get a healthy, mindful start to your own day. Even a 5-minute meditation routine can help keep you centered and focused all day long.
5. Get Those Zzzs
When it comes to taking care of yourself, sleep is one area where you don’t want to miss out. Getting too little sleep can affect your health and mood in numerous way which may lead to serious, long-term issues.3
Adults need between seven to nine hours each night, and school-aged children need nine to 11 hours of sleep each night.4 Try setting a bedtime alarm on your phone to help you know when it’s time to head to bed.
Try getting to bed a little earlier to enjoy the many rewards of restful sleep. If you’re having trouble sleeping, start a nighttime routine that signals your body that it’s time to wind down. Dim the lights after dinner, cut back on screen time at night and keep devices out of the bedroom to avoid disrupting your body’s melatonin production.
Best Supplements for Women
In a perfect world, we would meet all our nutritional needs by eating fresh, balanced meals. The reality is, however, that most of us need a little help filling in dietary gaps and staying on our wellness game. Here are our top four supplements for helping busy moms stay healthy:
- Swanson Ultra Real Food Multi Women's Daily–Fill in nutritional gaps which may exist in your diet with this multivitamin and mineral supplement made from real food ingredients. It includes a trio of herbs that aid in stress response, urinary tract health and antioxidant support. It’s also vegan, non-GMO and gluten-free!
- Swanson Premium Mellow Mag Magnesium Drink–Magnesium is vital to well-being and plays a major role in helping mitigate stress. Treat yourself to Mellow Mag for a delicious way to nourish your body and mind, keep stress at bay and boost calcium absorption to promote strong bones.
- Swanson FemFlora Probiotic for Women–FemFlora is a probiotic supplement for women that features multiple lactobacilli species to support the flora of the mouth, gastrointestinal tract and vagina. The lactobacillus strains have been studied for their role in supporting and maintaining vaginal health. These strains may protect the urogenital tract by excreting biosurfactants that help keep the tissues clean and healthy. Another strain in this formula, L. plantarum, appears to be a predominant strain in both oral and intestinal mucosa. Studies show that it competes with other bacteria and therefore may influence intestinal and systemic immunity.
- Swanson Ultra Dual-Release Melatonin Supplements–Help regulate your sleep patterns so you can wake up rested and refreshed. Our dual-release melatonin delivers 1.5 mg of melatonin right away and another 1.5 mg throughout the night to ensure you get the rest you deserve.
Tips to Staying Healthy as a Mom
While you may have a lot on your plate as a mom, your own health and well-being is just as important as that of your family. Find ways every day to look out for your own wellness, nourish your body and mind with nutritious real foods, and kick-start your mornings with healthy habits.
And don't forget to get the restful sleep you deserve, fill in nutritional gaps when needed, ward off stress and promote better sleep and overall wellbeing with our top supplements for moms!
*These statements have not been evaluated by the Food and Drug Administration. These products are not intended to diagnose, treat, cure, or prevent any disease.
About Lindsey Toth, MS, RD
Lindsey is a nationally recognized registered dietitian and nutritionist with a soft spot for ice cream. She empowers people to take charge of their health by finding the balance between the pleasure and nourishment in food. Her philosophy is that you should take care of your body because it’s the only permanent home you have. It’s what inspired her to pursue a career in nutrition and.
Sources
1. How Many Steps/Day Are Enough for Adults? National Library of Medicine. Read source
2. Everyday Stretching. Harvard Health. Read source
3. What Happens When You Don't Get Enough Sleep? Cleveland Clinic. Read source
4. How Much Sleep Do We Really Need? Sleep Foundation. Read source
