Healthy Lifestyle Tips for Working Mothers

by Doc Harmony | September 07, 2021

Mother is the most amazing creation that humanity has ever had. Children are important to their mothers, and they are always concerned with health, nutrition, care, and anything else related to their children. On top of that, if you are a working mother, your responsibilities will increase. While caring for your children and your career, it is easy to overlook the importance of looking after your own health. Read on to learn how a working mother can adopt a healthy lifestyle for herself and her family.

How Can A Working Mother Maintain A Healthy Lifestyle?

Working mothers should prioritize their health because children need their mothers the most in their growth years, and she also deserves the best of health. When a mother ignores her health, she passes on ignorance of disease to her children. Therefore, a working mother should pay attention to her health. Adopting healthy lifestyle habits is the best way to take care of your health if you are a working mother. Perhaps you will not have enough time to prepare healthy food. When you have limited time, it is critical to strike a perfect balance between a hurried lifestyle and eating healthy food for yourself and your family. Here are a few healthy lifestyle tips that may be helpful for working mothers.

1. Drink More Water

Water is beneficial to your mind, body, and soul. Maybe you have heard of a general rule: eight 8-ounce glasses of water per day are good for health. In contrast, the actual amount of water you require is determined by your lifestyle and diet. Drink plenty of water or your favorite beverages. Water is essential for maintaining body fluid balance, aiding kidney and bowel function, combating fatigue, and improving skin appearance. Water is what your body requires in large quantities, so make it a habit to consume enough beverages to keep you healthy. If that isn't enough reason to stay hydrated, keep in mind that mild dehydration can also have a negative impact on your mood and concentration. So, if you're having a bad day at work, get a glass of water. It might just make your day better¹.

2. Begin Your Day Early

The traditional adage "early to bed, early to rise" is true for both men and women. A few minutes of exercise, yoga, and meditation first thing in the morning, when no one else demands your time and attention, can be a terrific way to start the day.

3. Take Proper Breakfast

Mothers are on top of making sure their kids eat a nutritious breakfast every morning, but what about you? Mornings can be highly stressful for working mothers. Skipping breakfast can be quite harmful to your health. It becomes critical to eat a better breakfast. For example, oats are pretty healthy to eat for breakfast. Make sure you have all of the ingredients for breakfast ready the night before. Whatever you do, make sure you don't skip breakfast for any reason. Breakfast is a good source of sugar for your body.

4. Pack A Lunch For Yourself

One of the most important things a working mother can do to maintain her health is eat healthily. Apart from the obvious cost savings, packing your lunch allows you to control better what and how much you eat. Nutrition may be your top concern when it comes to feeding your children, but are you as wise in your own choices? That muffin, for example, may look appealing, but you'll fare much better with a combination of protein and fiber. It will keep your energy levels high and your mind sharp.

5. Add Healthy Foods To Your Diet

Your diet should be well-balanced. Processed foods, sugary beverages, sodas, snacks, candy, and other convenience foods may taste delicious, but these are high in calories but low in nutrients; they will do no good to you. A well-balanced diet should include:

Adequate amounts of vitamins, fruit, and vegetables of all varieties.
Lean proteins including eggs, chicken, fish, and beef.
Healthy fats, including olive oil, coconut oil, avocado oil, nuts, seeds, and nut butter. Keep in mind healthy fats do not make you fat.
High-carbohydrate foods, including rice, quinoa, potatoes, sweet potatoes, and tortillas. They provide sustained energy and other essential nutrients.

Try to be consistent with your eating habits.

6. Get Rid Of Stress

Mothers are experts at multitasking, but their stress levels are also high, which can lead to physical problems such as hypertension as well as psychological issues such as depression and anxiety. A support group of like-minded friends, planning and preparing ahead, whether for meals or daily activities, and meditation can beat your stress. Try Doc Harmony's Handpicked Natural Products for relaxation, reducing your stress, and better care your skin and body.

7. Me Time

When you're a working mother, it's easy to feel like life is all work and no play. Make it a point to take care of yourself during your hectic day. Allow yourself at least 15 minutes per day. Choose an activity that you enjoy or that makes you feel refreshed and commit to doing it for at least 15 minutes, preferably more. It could be a hot bath, a quick workout, a few minutes of meditation, a trip to a spa, journaling, reading, crafting, or anything that makes you feel alive. It is important to do something just for you. Remember, this isn't selfish. It is a reminder that you matter and that you should be kind to yourself.

8. Always Stay Positive

Staying positive does not imply always having a smile on your face, but rather having faith that everything will work out and knowing that you are working hard to build a life you are proud of. It is all about living life to the fullest on your own terms. In contrast, more smiles can help you live a happier life. Did you know that increasing your smile can make you happier? It may sound strange, but it is true! Scientists believe that smiling during brief periods of stress can help reduce a person's stress response regardless of whether or not they are happy. So, the next time you're having a bad day, try to smile, even if it's only for a few seconds. It will improve your mood and make you feel good. Furthermore, it may provide you with the boost of courage you require to face whatever the day brings².

9. Get Enough Sleep

In addition to diet, sleep is an essential component of leading a healthy lifestyle for working mothers. Your body works while you are sleeping to digest food, regulate hormones, and repair stress-related damage. Being a mother usually necessitates sleep deprivation. The lack of sleep makes it difficult to concentrate on daily tasks, control emotions, and make decisions. It also messes with your hormones and weakens your immune system, making you more susceptible to common infections. Working mothers have a lot of work to get done before you can call it a day. And just when you think you have had enough sleep, the sun comes out. Nothing should be overdone.

Sleeping less than seven hours a night increases the risk of obesity, diabetes, heart disease, and poor mental health. Reducing evening chores and social media scrolling before bedtime is one of the best sleep tips for busy working mothers. Try to go to sleep at least an hour earlier each night, and you may notice a significant improvement in your mood and energy level. Sleep is just as important as your meetings and schedules. Take a break if you need to. However, allow your body sufficient rest. Place Bodytox Lavender Sleep Patches at the bottom of your feet before bed to enjoy a whole night's uninterrupted and quality sleep.

10. Use The Internet Wisely

While the internet facilitates shopping and communication, it may also lead to you wasting valuable time on searches, newsletters, and community forums. You should set a limit on how much time you spend on the internet, complete your online responsibilities, and take some time to reconnect with friends and family.

11. Develop Your Support Network

Identify and nurture your support system, whether it's a partner who shares chores, a mother-in-law who is always willing to assist, or a quality daycare who is the driving force behind every successful mother. Delegate chores so you can devote more time to yourself³.

12. Tips For Meal Prep

Cooking can be a difficult task for a working mother. If you don't have time to prepare dinner every night, plan a day in which you can cook and prepare several meals, most probably on Saturday or Sunday. You'll thank yourself later in the week when the vegetables for a healthy dinner are already chopped or the chicken is cooked and shredded for salad or tacos. Alternatively, you can prepare some halfway meals so that you can add the finishing touches every night and have a fresh dinner every day. These time-saving tips for working mothers will pay off during the week, allowing you to exercise, take a bath, or do whatever else makes you feel refreshed instead. You can also ask the help of your family members or even your children to assist you. Having a helping hand from a family member will make it less of a chore to complete. It will allow you to spend some quality time with your family while cooking.

13. Have An Adequate Supply Of Necessary Ingredients On Hand

Having the essential ingredients for cooking on hand will alleviate a lot of stress. Stock up for a week or a month (depending upon your shopping schedule). It will eliminate last-minute panic about what to make for lunch, breakfast, or dinner. Stocking up on nutrient-dense ingredients will help you prepare healthy meals for the rest of the month or week.

14. Exercise

For working mothers, exercise is essential for many reasons, not just the waistline. It produces endorphins, which aid in stress reduction, mental clarity, and productivity. A workout should be energizing, enjoyable, and beneficial to your overall health. If you want to stick to a routine, choose something you enjoy, and you know you will be able to keep it as a part of your lifestyle and commit to it because consistency matters⁴.

15. Take Advantage Of Breaks And Keep Moving

You stay fit if you keep moving. Finding time to exercise regularly might be difficult but being healthy is critical for good health. If you can't get to the gym and search for alternatives to burn calories at home or work. Here are a few tips for adding variety to your day:

Take a lunchtime walk with a co-worker or walk around the workplace once every hour. When the weather permits, take short walks throughout the day. Even three ten-minute walks will burn between 120 and 180 calories. If you cannot walk outside, take a brief walk up and down the hall every hour or two. Take your activity to the next level by walking up and down multiple flights of stairs during your work breaks to burn even more calories, which keeps you in shape. To get in the extra steps, drive past the front row spot from the office, park further away, and walk to the office. After 30 minutes of staring at a screen, take a minute to relax your eyes.

16. Regularly Examine Your Health

Regular health examinations can prevent or early detect many health problems, including diabetes, cardiovascular diseases, malignancies, and many others, and can be treated before getting incurable. So, as a working mother, you should pay attention to your health as you have many responsibilities and a family to look around⁵.

The Bottom Line

For children, the smiles of their mothers are the beginning of their world. Allow your smiles to brighten your children's world. Maintain a healthy lifestyle and maintain your fitness; as a working mother, you have a lot to do. You are valuable to both yourself and your family. You can add years to your life and life to your years by focusing on your health. Developing appropriate eating habits can help you and your family feel better about themselves. For practically all of us, family comes first, and there is no substitute for a healthy lifestyle if we want to stay with them for a long time. Understand the importance of a well-balanced diet, high-quality foods, and plenty of fluids to live a long and healthy life. Your health should be your primary concern, as well as a responsibility.