Being a mom takes busyness to a whole new level. You have family, work and community responsibilities, 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 5 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 finding 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 and squeeze in some interval training—it’s up to you! 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! For more self-care ideas read Say Om: 6 Tips to Help You Relax and Reduce Stress.
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 top notch 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! For more ideas, read Move More: How to Move More Each Day. 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 2 to 3 times a week, but daily is 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 planning. The first step is to pack your pantry with real foods and nutritious staples so you’ll always have healthy options on hand, and that includes healthy snack options as well, like fruits, veggie sticks, nuts and yogurt.
Also, look for recipes that use just 5 to 7 healthy ingredients to simplify dinnertime without sacrificing nutrition. And make room for ingredients that nourish your brain too, like avocado, coconut oil and dark leafy greens. Learn more about foods that fuel your brain in Nourish Your Noggin.
You can get a head start on the week by taking some time to plan your weekday meals over the weekend, and do 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. Check out Infused Water Benefits to learn more and get water infusion recipes to try.
4. Kickstart 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 include tasks like picking out clothes, brushing teeth, packing backpacks and eating breakfast. And 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.
And 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. You’ll find plenty of healthy morning tips in the post Kick-Start Your Morning: 6 Morning Hacks to Kick-Start Your Day.
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, mood, memory, productivity and even your food choices and the likelihood of having an accident.3 Adults need between 7 to 9 hours, and school-age children need 9 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.
So, get to bed a little earlier and enjoy the many rewards of restful sleep. And 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. Want more tips for getting better sleep? Read Zealous About Zzzs: Sleep Benefits & Sleep Hacks for Everyone.
4 Supplements for Busy Moms
In a perfect world, we would meet all our nutritional needs by eating balanced meals. But the reality is that most of us need a little help filling in dietary gaps and staying on our wellness game. Here are our top 4 supplements for helping busy moms stay healthy.
- Swanson Ultra Real Food Multi Women's Daily–Fill in nutritional gaps 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 wellbeing and plays a big role in helping mitigate stress. Treat yourself to our new magnesium drink, Mellow Mag, for a delicious way to nourish your body and mind and keep stress at bay while also boosting calcium absorption to promote strong bones.
- Swanson Probiotics Probiotic for Digestive Health–Daily stressors can put a damper on your digestive and immune health. Our comprehensive formula for digestive support features 16 strains of probiotics carefully selected based on their specific roles in supporting digestive health. Combined, they constitute a broad-spectrum source of natural support for the health of your gut biome. Read Trust Your Gut Health: Build a Healthier Gut with Probiotics to learn more about the benefits of probiotics for digestive and immune health.
- Swanson Ultra Dual-Release Melatonin Supplements–Help regulate your sleep and wake 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. Learn more about melatonin and melatonin dosage in the article How Much Melatonin Should You Really Be Taking?
Tips to Stay Healthy as a Mom
While you may have a lot on your plate as a mom, your own health and wellbeing 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. Kick start your mornings with healthy habits. Get the restful sleep you deserve, and fill in nutritional gaps, ward off stress, and promote better sleep and overall wellbeing with our top supplements for moms.
Share your own tips in the comments below for staying healthy and happy as a mom, and be sure to check out Say Om: 6 Tips to Help You Relax and Reduce Stress and Find Your Everyday Calm with Magnesium.
1 How many steps/day are enough for adults? US National Library of Medicine. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3197470/ (Accessed 05/07/2018)
2 Everyday Stretching. Harvard Health. https://www.health.harvard.edu/everyday-stretching (Accessed 05/07/2018)
3 How is the body affected by sleep deprivation? https://www.nichd.nih.gov/health/topics/sleep/conditioninfo/sleep-deprivation (Accessed 01/05/2018)
4 How Much Sleep Do We Really Need? National Sleep Foundation. https://sleepfoundation.org/excessivesleepiness/content/how-much-sleep-do-we-really-need-0 (Accessed 05/07/2018)
*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.