Those are the words us moms need to hear when we are trying to get things done, so we can, maybe, just maybe, steal a few moments away for ourselves.
Let’s face it, life as a busy mom is full of joy, love, and, admittedly, a fair amount of chaos. With all the responsibilities on our plates, taking care of your health might often slip to the bottom of your to-do list. However, your well-being is essential for your family’s happiness and stability. Luckily, there are quick and easy health hacks that can help you feel your best without requiring a significant time commitment. Here are five health hacks that busy moms can start implementing today to boost their energy and overall wellness.
1. Hydrate First Thing in the Morning
Starting your day with a glass of water can make a significant difference in how you feel throughout the day. Overnight, your body becomes dehydrated, as we breathe out approximately 200 grams while we sleep, so replenishing it first thing can kickstart your metabolism and energy levels.
- Set a Routine: Place a glass of water on your nightstand before bed so it’s the first thing you see when you wake up. I put mine right next to my alarm clock.
- Add Lemon: Squeeze a bit of lemon into your water for a refreshing start. It can help with digestion and provide a dose of vitamin C. I always have a lemon in my water, it helps it taste so much better too! I leave mine in my water bottle all day long for extra flavor.
2. Prep Healthy Snacks in Advance
When you’re busy, it’s easy to reach for unhealthy snacks. Preparing nutritious options in advance ensures you have healthy choices readily available.
- Fruit and Veggie Bites: Wash and cut fruits and vegetables so they’re ready to grab. Store them in clear containers in the fridge for easy access. Put them in small containers so you can grab and go when you are packing your lunches for the day.
- Portable Protein: Keep healthy snacks like nuts, yogurt, or cheese sticks on hand. These provide quick energy and keep you full longer. Having a protein at every snack and meal can help your body stay energized and help with your focus, so you are hitting that sugar rush slump.
- Smoothie Packs: Prep smoothie ingredients in individual bags and freeze them. When you need a quick snack, just blend with your choice of liquid. I keep my premade smoothie of frozen berries, protein powder, flax seed and spinach ready to go every morning.
3. Incorporate Movement into Your Day
Finding time for a full workout can be challenging, but incorporating small amounts of movement throughout your day can add up.
- Micro Workouts: Do short, intense workouts that last 5-10 minutes. Apps and online videos can guide you through quick routines. And, change up your workouts every day, to keep them fun. No one says that workouts have to be boring and monotonous.
- Active Breaks: Use work breaks or moments of downtime to do some quick exercises like squats, lunges, or stretches. Keep a set of small dumbbells or exercise bands at your desk for a quick workout break. Even 2 minutes can help break up the day and get your heartrate up.
- Family Fun: Turn playtime with your kids into a workout. Activities like dancing, playing tag, or bike riding can be fun and beneficial for everyone.
4. Practice Deep Breathing
Taking a few minutes to focus on your breath can reduce stress and increase your sense of well-being.
- Set Reminders: Set a few reminders throughout the day to take a deep breathing break. This can be especially helpful during stressful moments.
- Breathe Deeply: Inhale slowly through your nose for a count of 7, hold for 4 seconds, and exhale slowly through your mouth for 8. Repeat this 5-10 times throughout the day.
- Use Guided Apps: Apps like Insight Timer, Calm or Headspace offer guided breathing exercises that can help you relax and refocus. I use them all of the time to help keep me focused. You can pick the length of your meditation which helps take the stress out of looking at your watch or phone and you can focus on your breathing.
5. Prioritize Sleep
Quality sleep is essential for your health and energy levels. Even with a busy schedule, there are ways to improve your sleep habits.
- Consistent Schedule: Try to go to bed and wake up at the same time every day, even on weekends. Aim for 7 to 8 hours of sleep per night.
- Create a Wind-Down Routine: Establish a calming pre-sleep routine, like reading a book, taking a warm bath, or practicing gentle yoga. I love to journal before bed, reflecting on the day, looking for the good, what made me laugh or went in the right
- Limit Screen Time: Avoid screens for at least an hour before bed to help your body wind down naturally. Avoiding screens before bedtime is important because the blue light emitted by screens can interfere with the production of melatonin, a hormone that regulates sleep, making it harder to fall asleep – it’s like the screens are giving us light to stay awake.
Take Charge of Your Health Today!
When you start to implement some of these quick health hacks, you can really start to feel more energetic and balanced, even on your busiest and craziest days. Remember, small changes can lead to significant improvements in your overall well-being. By hydrating first thing in the morning, prepping healthy snacks, incorporating movement, practicing deep breathing, and prioritizing sleep, you can take charge of your health and start feeling great today.
Follow me here to find more tips and tricks to for feeling healthier! Together, we can achieve our health goals and thrive in our daily lives!