Being a parent is hard (although nobody said it would be easy).
Juggling family, home and work life and finding the perfect balance can often leave you feeling tired, stressed and out of sorts, particularly if you neglect self-care.
However, skipping meals, not getting enough sleep and feeling constant pressure and anxiety is not sustainable in the long run. It can take an enormous toll on your physical, mental and emotional wellbeing. Good nutrition is the key to better health.
So, if you’re a busy parent, here are our top tips to ensure you get all the nutrients you need to stay happy and healthy:
• Breakfast
It’s widely considered the most important meal of the day, but many parents skip breakfast or eat for convenience because their kids keep them busy, and they don’t have time to eat more healthily. However, countless studies have found that eating a hearty, healthy breakfast will set you up for the day and ensure you have the energy to get through until lunch without flagging.
Breakfast is essential for two reasons. It helps you stock up on the fuel you need to power your day. It also enables you to replenish all the vital vitamins, minerals and other nutrients your body uses while you sleep to repair your cells and keep your vital functions working correctly.
You should aim to consume around 600 calories at breakfast. It should be a mix of carbohydrates and fibre (such as wholegrain toast or cereal) and protein (lean meat, eggs or dairy products), with a little bit of unsaturated fat (olive oil, avocado or oily fish) thrown in. Bonus points if you get your probiotics (from yoghurt) or antioxidants (from fresh fruit, fruit juice or green tea) as well.
If you’re worried you might not be getting all the vitamins and minerals you need from your breakfast, a natural, nutritional supplement will help.
• Exercise
Physical activity is vital for maintaining fitness, health and wellbeing, but is often overlooked by busy parents. So, if you don’t get chance to hit the gym or go for a run because your family life is so hectic, why not try incorporating more exercise into your daily routine instead?
Many fun activities involve getting up and moving that the whole family can do. Bike rides, swimming, dancing and outdoor play all get the lungs working and the blood pumping.
If you work as well, why not walk or cycle to the office instead of driving or taking the bus? And instead of taking a desk-based lunch break, take some time to walk around the block and get some fresh air.
Exercise works wonders, helping to improve your mental health, boost your immune system, speed up your metabolism and keep your heart working as it should. So, even if you struggle to find the time, squeezing more physical activity into your day will pay dividends.
• Stress
With everything going on in the world at the moment and constant demands on your time and attention at home and work, it’s easy to let things get on top of you. However, stress can have a massive impact on your health and wellbeing if left unchecked and leave you feeling physically exhausted, mentally worn out, and emotionally drained.
Finding ‘me time’ between juggling kids and work can be a challenge but resting up and relaxing is the best way to beat stress.
Try finding a quiet half-hour for yourself at the end of the day for some yoga, meditation or a nice, relaxing bath. Use your favourite essential oils to help you unwind.
You can also get natural supplements for relaxation and stress management. Magnesium, for example, is excellent for easing tense muscles and promoting better sleep, while Vitamin B will help you maintain your energy levels.
• Sleep
Sleep is closely related to stress and can often be hard to come by, particularly if you have a newborn baby or young children to care for – their needs come first, right?
However, sleep deprivation can have many negative impacts on your health, from low mood to impaired mental performance. It can also damage your immune system and prevent your body from repairing all the cellular damage done during the day. Long-term, this can lead to a host of chronic conditions.
Getting a good eight hours of solid sleep is ideal. Reducing your caffeine and sugar intake and switching off your smartphone an hour before bed will help if you find it difficult to nod off. So, too, will taking a natural sleep supplement like 5-HTP, which helps raise serotonin levels that lead to an increased feeling of happiness, reduce anxiety and stress, and aid restful sleep.
• Skincare
While feeling good is one thing, you’ll want to look your best, too. However, if you lead a busy lifestyle, your appearance can often take a back seat to your parental obligations. Again, taking a bit of ‘me time’ is key.
Adopting a good skincare routine is essential. So, too, is staying hydrated and cutting back on guilty pleasures like alcohol, caffeine, processed sugar and smoking, all of which can speed up the ageing process and make you appear older than you are.
Again, natural supplements can help enhance your physical appearance. Vitamin C can help protect your skin’s delicate cells from oxidative stress, while Vitamin D stops your skin from prematurely ageing and also supports healthy bone development. And collagen is vital for maintaining healthy hair, skin, teeth, nails and eyes.
Staying healthy isn’t just essential for yourself. It’s also good for your family too. Looking after yourself by eating well, getting enough exercise and sleep, and trying to cut stress out of your life will help you stay healthier and happier – something your kids will thank you for in the long run.
Check out these links to find out more:
- General Nutrition
- Protein
- Immune System
- Antioxidants
- Essential Oils
- Magnesium
- Vitamin B Complex
- 5HTP
- Vitamin C
- Vitamin D3
- Collagen
Disclaimer:
Information and other content provided in Lily & Loaf blogs should not be construed as medical advice and should not be considered a substitute for professional medical expertise. If you have any medical concerns, you should consult with your health care provider.
