- Moms have been disadvantaged by the pandemic at an alarming rate.
- Even without the pandemic, energy levels can be difficult to maintain with kids in the house.
- Don’t worry, we’ve got your back. Here are some energy hacks specifically for moms that will light you up.
As a mom, things can get pretty overwhelming very quickly. New mothers are experiencing massive shifts in their beliefs, existence, and capabilities. Every parent is learning and growing with their children as they nurture them. And even just that can be exhausting! Add in the daily stressors of caring for their emotions, well-being, and futures while simultaneously managing finances, delegating and performing household tasks, and trying to keep a social calendar around soccer practices, group projects, and parent/teacher conferences, via Zoom or otherwise.
Moms have been disadvantaged at an alarming rate over the last year, on top of the obstacles that were being thrown at them before the pandemic set in. Not only did COVID-19 create an uncomfortable and new schooling environment, but more than 5 million women lost their jobs in 2020 alone. And everyone has stayed so close to home on such a regular basis, things have gotten a little crowded.
Focus on getting enough sleep
Believe it or not, sleep is often key to your lack of energy. While it should be a relatively easy thing to master, 50-70 million Americans struggle with sleep deprivation. Not only does adequate sleep play an important role in the health and proper functioning of your immune system, It is vital that your body get the recommended amount of both REM (rapid eye movement) sleep and non-REM sleep, or quiet sleep. These combined will ensure your energy levels can be restored by morning.
Jump start your day by getting outside in the sunshine. This will help to trigger your natural circadian rhythm, and will make it easier to sleep when it’s time to hit the pillow at night. Try one of these 10 tips for a better night’s sleep.
And if you are really struggling with falling and staying asleep, you may want to check out our sleep support bundle for the best supplements to help in your quest for more and better sleep.
Nap with your kids
Whether you’re getting the recommended amount of sleep at night or not, naps could be another great option for energy support. People who keep themselves busy – especially at the rate many moms do – require more space and extra moments of quiet to maintain their regular energy levels. Quiet is associated with privacy and can lead to boosted productivity, so it’s necessary to get some silent time in during the day. Naps are productive for your health, reducing fatigue, boosting moods, improving cognitive performance and reaction times, among other things.
There may be no better way to support your own energy than to incorporate 10-20 minutes of napping into your routine. You will have to test out different times of day and lengths of time during which to engage in rest, as some people operate much better entering into REM sleep mid-day than others. If you have children who are at an age where getting them to nap isn’t a complete struggle, consider napping with them. This increases bonding time together, and allows everyone time to recharge.
Optimize your eating habits
While some people find success achieving an energy rhythm with the 3 daily meals structure, others become accustomed to eating smaller meals more frequently throughout the day to maintain energy. Drinking your recommended amount of water daily can massively affect not only your energy levels, but your metabolism and the way your body is able to process the vitamins and minerals it receives naturally and through supplementation throughout the day.
A diet that incorporates whole grains, high fiber and protein content, and raw foods is your best bet for a healthy lifestyle. Each food uniquely contributes to the way your body functions and expels energy. Eggs, salmon, Greek yogurt, leafy greens like spinach and kale, and roasted chicken are incredible, flavorful options to choose from, among many others.
Many people are not getting enough Vitamin B in their daily intake. B vitamins do vital work to support your cellular energy, which can dramatically determine the efficiency with which your body functions, and the speed and productivity with which you approach your life. B12 deficiency is estimated to affect about 15% of the population, and a common symptom is lack of energy. Naturally, you can get your recommended daily dose of B12 by consuming foods like fish, liver, beef, yogurt, swiss cheese, ham, hard boiled eggs, and chicken breast.
If you are not eating a diet with sufficient Vitamin B, you can supplement easily. For moms really struggling to get the best foods to support energy into their daily diet, you may want to consider supplementation like what you will find in our energy support bundle. We recommend you speak with your health care provider to determine the best solution for your health needs.
Shorten your window of consumption
Keep your window of eating to 8-10 hours throughout the day. This will allow your body to properly and efficiently break down carbohydrates. If we can process these carbohydrates properly, stored sugar can be released as energy. This supports not only natural energy boosts, but weight loss and a regulated circadian rhythm, which is integral to your energy function in general.
Although strict fasting is not recommended without consulting your doctor, it is actually quite natural for the body to maintain an eating routine that works with this pattern. For example, if you eat your breakfast at 9 am, you will want to finish your dinner by around 7 pm.
Movement is often encouraged when energy levels are a concern. Are you incorporating regular movement into your every day activity? Exercise of any type raises energy-boosting neurotransmitters to the brain, and is known to directly increase productivity. Whether you’re using cortisol-conscious movement like yoga or thai chi, or learning more about your body’s limits through weight lifting, cardio, or a leisure activity, make sure to get moving for a bare minimum of 20 minutes per day, 3 days per week.
While we do encourage movement that doesn’t always include the kiddos, we know it isn’t always possible to get alone time. Dancing while making dinner together, playing outside, or going on a bike ride with the family are great bonding activities and will help you get your minimum movement in!
Find your support system
At the end of the day, the physical work you’re putting in to help alleviate stressors and give you good energy are just part of the equation. Surrounding yourself with the right people and giving yourself space to ask for and receive help will move mountains.