5 Lifestyle Choices for Health and Wellness for Moms
5 Lifestyle Choices for Improved Health and Wellness for Busy Moms
Small Shifts in Your Lifestyle Choices Can make All the Difference in Your Health and Well-being, Mama
Motherhood can be overwhelming and it can take a toll on our mental health. Juggling household chores, work responsibilities, and raising kids can leave us feeling drained and burnt out. It is important to take care of our mental well-being to avoid reaching a point of exhaustion.
Fortunately, there are some simple lifestyle choices that we can make to nourish our mental health. In this blog post, we will explore some of the effective strategies that you can use to nourish your mind and improve your overall well-being.
1. Prioritize Sleep
Getting enough sleep is essential for maintaining good mental health. When we are sleep deprived, we cannot think clearly, we may experience postpartum cravings, we become irritable and we are prone to mood swings. Getting 7-8 hours of sleep each night will help you feel refreshed and energized throughout the day.
To improve the quality of your sleep, establish a bedtime routine. Try to go to bed at the same time every night and create a relaxing environment in your bedroom.
Avoid using electronic devices before bedtime, as the blue light can interfere with your body’s natural production of melatonin.
Other activities such as journaling, stretching, taking a bath, or drinking a warm beverage also work to send a signal to your body that it is time for sleep. The key is to choose activities that are easy to make into a habit.
We highly recommend the Sleep and Relaxation Support supplements from Needed. The added chamomile and magnesium work well to relax both your body and mind. Try them using our link here and use code THEMATRESCENCE for 20% off your first order.
2. Find Time To Physically Move Your Body Everyday
Physical activity is not only important for our physical health, but it also plays a crucial role in our mental well-being. Regular exercise has been shown to reduce symptoms of depression and anxiety.
Find a type of physical activity that you enjoy and try to incorporate it into your daily routine. This could be anything from yoga to walking to weightlifting. Even a short 10-minute walk can help clear your mind and improve your mood.
Asking yourself, “how am I going to find the time?” Here are some tips:
Embrace Micro-Movements: Remember, every little bit counts. Whether it’s stretching for a few minutes while your coffee brews or choosing stairs over the elevator, these micro-movements add up, energizing your body and spirit.
Habit Stacking: Connect a new, small exercise routine to an existing habit. For instance, after brushing your teeth in the morning, take a moment to do a few yoga poses. By stacking habits, you seamlessly integrate wellness into your daily life without feeling overwhelmed.
Involve Your Little Ones: Turn exercise into playtime! Dance parties, nature walks, or playful yoga sessions with your children not only get your body moving but also strengthen your bond and instill healthy habits early on.
Schedule It: Just as you would a doctor’s appointment or a parent-teacher conference, schedule your movement time. It might seem formal, but by blocking off even just 10-15 minutes on your calendar, you’re making a promise to yourself—a promise that deserves to be kept.
Seek Support: Lean on your community, whether it’s joining a mom-and-baby workout class or setting up walking dates with a friend or family member. Sharing your goals with others can provide motivation and accountability, plus it’s always more fun together.
Be Kind to Yourself: Some days, your movement might just be chasing after your little ones, and that’s okay. The goal isn’t perfection; it’s about making an effort to prioritize your well-being amidst the chaos. Celebrate every step, stretch, and dance move as a victory.
3. Reducing Alcohol and Caffeine Intake
Alcohol and caffeine are known to have a negative impact on our mental health. They can disrupt our sleep patterns, elevate anxiety levels, and lead to feelings of depression.
While caffeine can provide a much-needed boost of energy, it is important to consume it in moderation. Try to limit your caffeine intake to 1-2 cups of coffee per day and avoid drinking it in the afternoon. If you find that you are relying on alcohol or caffeine to cope with stress, consider seeking professional help.
4. Implementing a Mindfulness Practice
Mindfulness is a practice that involves keeping our attention focused on the present moment. It has been shown to reduce symptoms of depression and anxiety, and it can help us manage stress more effectively. Check out our blog post for a list of benefits of meditation.
There are many ways to practice mindfulness, such as meditation, deep breathing exercises, and mindful walking. Experiment with different methods and find one that works for you.
Members of the Matrescence Community have access to videos of guided meditations and breathing exercises, journal prompts, and exercise specialists to help you get started on your journey to making more mindful-based lifestyle choices.
5. Nourishing your Body with Whole Foods and Specific Nutrients
Eating a healthy diet is crucial for maintaining good physical and mental health. Focus on consuming whole foods, such as fruits, vegetables, lean proteins, and whole grains.
Incorporating specific nutrients, such as omega-3 fatty acids, magnesium, and vitamin D, can also help support your mental health. Consult with a healthcare provider or a registered dietitian to determine which nutrients you may be lacking and the best sources for them. You might be surprised to find that some insurance plans cover time with a dietitian! Here are a few tips we’ve learned over the years as busy moms:
- Practice Mindful Eating: Start by tuning into your body’s needs. Mindful eating encourages you to slow down and savor your meals, creating a deeper connection with your food. This practice not only enhances your enjoyment but slowing down and chewing your food helps your body better digest your food.
- Plan Ahead: Dedicate a little time each week to meal planning. Knowing what you’re going to eat in advance can significantly reduce mealtime stress, save money, and help you make nutritious choices. Consider batch cooking or outsourcing meal delivery for those especially hectic days.
- Stock Smart Snacks: Keep healthy snacks readily available. This could be anything from beef sticks, nuts, protein bars, or whole fruit. Having these at arm’s reach will prevent the temptation of less nutritious options and keep your energy levels stable throughout the day.
- Simplify with Smoothies: Smoothies are a fantastic way to pack in a variety of nutrients in one go. They’re quick to prepare, easily customizable, and perfect for on-the-go mornings. Follow Kelly Leveque’s Fab Four (fat, protein, fiber, and greens) method to guide your recipes.
- Stay Hydrated: Never underestimate the power of hydration. Water plays a crucial role in your overall health and can impact your energy levels and cognitive function. Aim to drink ample water throughout the day, keeping a bottle by your side as a constant reminder, add Needed’s Hydration Support for optimal amounts of trace minerals!
- Share the Load: Remember, you’re not alone in this journey. Whether it’s sharing meal planning responsibilities with your partner or joining a community of like-minded moms, seeking support can lighten the load and provide valuable resources and encouragement.
Stack Habits to Ensure You Take Care of Yourself in This Season
As busy mothers, it is easy to forget to prioritize our own mental health. By making simple lifestyle choices and engaging in mental health activities, such as getting more sleep, engaging in physical activity, reducing alcohol and caffeine intake, implementing a mindfulness practice, and nourishing our bodies with whole foods and specific nutrients, we can improve our overall well-being.
Remember, taking care of ourselves is not selfish, but rather it allows us to better take care of our families.
Want more education and support to make healthy lifestyle changes? Join our membership to unlock our top secrets to coping with stress and anxiety while managing family responsibilities.
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Lauren Hays, PMHNP
Lauren was a licensed and trained registered nurse in the NICU and has since made a career shift to focus on mental health. Lauren is now a board certified Psychiatric Mental Health Nurse Practitioner, focusing on women’s health and wellness. She is a mom of three precious little men who has turned her pain into passion.
