Wellness / Nutrition

The lockdown has been difficult for everybody, but mums were especially challenged with juggling the responsibilities of motherhood and full-time work. Most of the household and childcare-related tasks associated with the shift caused by COVID-19 have fallen on women, as some surveys have shown (www.abc.net.au). As a result, work-life balance is more difficult to achieve. Fortunately, there are still some effective ways to support wellness for working mums. If you’re feeling overwhelmed by your responsibilities at work, as a mother, and around the home, then here are three ways to promote wellness during this time:

Take the Time to Be Alone

With so much to do, taking a break might feel like a waste of precious time. However, working mums must remember that not taking the time to rest will eventually lead to a crash, one that is more difficult to recover from than a few minutes of alone time. Even if it’s just for five to 15 minutes at a time, try to find your own space to take a nap, browse through the internet, or simply let your mind wander (www.readersdigest.com.au). Whether you’re planning your children’s online learning modules or coming up with dinner ideas, it might do you more good to be alone first before getting back into the swing of things.

Mind Your Posture

Physical wellness goes beyond regular exercise. As most people work long hours at desks these days (mothers included), there is a greater risk of sitting with bad posture, which can lead to back and neck pain. (See our previous blog about: How should I set up my desk?) This can easily be avoided by being more mindful of the way you sit and move around. Investing in ergonomic items for your workspace is another good option, and you may want to start with something like a standing desk or an ergonomic chair. When choosing an ergonomic chair, there are a few key components you should look for. These include seat height range, backrest adjustment, and armrest adjustment (www.painfreeworking.com). Monitor mounts are also great additions to your workspace to keep your head level with your screen, thereby reducing neck strain and pain that often develops with desk work.

Exercise Once a Day

Getting enough exercise is important, even for busy mothers. The physical demands of full-time work, picking up after children, and keeping house can take its toll, so mums need to be in good physical health to keep up. Aside from that, exercise has proven to be beneficial for mental health (www.healthdirect.gov.au). It can improve one’s mood, stimulate brain activity that contributes to problem-solving and learning, and reduce the risk of other illnesses. Mums who are short on time can do moderate to high-intensity exercises for 10 to 15 minutes daily to get a boost of energy and keep fit to meet the challenges of their roles.

 

All mothers should receive the proper care and attention to promote wellness as they continue their roles as professionals and caregivers. New mums should especially take care before going back into physically strenuous activities by taking a woman’s health initial assessment (www.thebodyrefinery.com.au). By taking care of one’s physical and mental wellness in these ways, women can continue to be excellent at what they do while keeping their health in check.

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Written by Gretchen Bowman for thebodyrefinery.com.au

Over the last year, it has been easy to let some of our most important self-care habits slides. With COVID-19 restrictions keeping most of the country indoors, many have stopped dressing up, experimenting with fun new makeup looks, working out at the gym, and doing other things that make us feel good. Some of us have also started ordering out more and cooking less. When combined, this lack of healthy self-care habits can make us feel sluggish, stressed, and feeling as though we’ve let ourselves go.

If all these sound familiar, now is a fantastic time to begin turning these bad habits around. Whether you’re starting to participate in socially distant outings or still staying at home, here are some self-care tips that can help you look and feel your absolute best.

 

Refresh your space to remove stress.

Stress is a funny thing. You might think it primarily comes from things like world events, problems at work, or conflict in your relationships. While those things certainly can cause stress, you also might experience stress from your home environment. As Redfin explains, giving your space a refresher can help you break out of a funk and feel more positive about life. Try doing some decluttering, cleaning thoroughly, and opening some windows to let in some fresh air and sunshine. This sounds simple, because it is. And as a result, your whole household can feel happier and brighter!

 

Perfect your skincare routine.

When you haven’t been going out on a regular basis, it can be easy to forget to care for your skin. Since you’re not going to the office or out with friends nearly as much as you used to, you may be tempted to get by with the bare minimum skincare routine.

However, having healthy skin is important, no matter how often you go out. Take the opportunity to begin caring for your skin like never before. Learn more about the characteristics of your skin — from head to toe — and begin using products that provide balance and nourishment. Be sure to incorporate a facial wash, toner, moisturizer, and exfoliant that meet your individual needs.

Boost your meals with extra nutrients.

One of the most effective ways to care for both your physical health and your skin is to eat a nutrient-dense diet. This includes getting your fill of fruits, vegetables, and grains that are packed with vitamins and minerals.

If you’ve made getting delivery a habit, resolve to prepare well-balanced meals at home. Not keen on spending a fortune on new groceries? You likely won’t have to! You can often create an assortment of healthy dishes using foods and ingredients that you already have in your pantry. For example, SBS notes many of the ingredients for soup and sandwiches, skillet rice, and a satisfying stew may already be in your kitchen.

 

Refresh your wardrobe with clothes that make you feel incredible.

Due to the lack of work and social outings over the past year, there haven’t been many reasons to freshen up your wardrobe. As a result, you may be feeling the “blahs” by continuing to re-wear the same pieces over and over again.

To start feeling and looking your best, give yourself permission to buy new clothes. You don’t have to wait until life gets back to some version of normal to do this. Instead, browse your favourite internet retailers for comfortable clothes that don’t sacrifice fashion. Online shops like Bamboo Body, Stelly and Vigorella have affordable and attractive options for all sizes and shapes. Never underestimate the power that a brand new outfit can have on your overall well being, or even a new piece or two.

 

Move your body in a way that feels good to you.

Finally, don’t forget to get moving! If you don’t have a consistent workout routine, consider starting one that works for your current schedule, fitness level, and preferences. Doing something as simple as going for a 10-minute walk each day can transform your mood and help your body feel as good as it can.

Don’t wait another day to build a self-care routine that makes you feel wonderful. You are 100% worth the time, money, and effort it takes to keep you looking and feeling your absolute best.

 

The Body Refinery Online is dedicated to helping get fit from the comfort of home. For a free trial or for more information, connect today!

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written by Kim Thomas

Kim Thomas is on a mission to advocate for those suffering from chronic disease. She was inspired to create US Health Corps after her uncle was diagnosed with heart disease as a result of his lifelong struggle with obesity. When she is not writing about maintaining a healthy lifestyle, she can be found crafting, sewing and hiking with her husband and two sons.

The new year has already started, but it’s never too late to start developing healthy eating habits. As you already know, healthy eating comes with a wealth of benefits beyond weight loss — such as reducing risks of cancer and heart-related problems. As noted in Better Health, it also lifts your mood and decreases symptoms of anxiety. Indeed, there are several reasons to start eating better — but of course, it isn’t always easy to choose apples over potato chips. If this happens to be one of your new year’s resolutions, here are some tips to help you develop healthier eating habits.

Get enough sleep

Sleep regulates hormone levels. As such, lack of sleep causes higher levels of the hormone ghrelin, which is tied to feeling hungry. Not getting enough sleep affects how we think about food; we perceive it as a reward, and we become more prone to choosing unhealthy, high-calorie foods. Our 5 Helpful Tips to Improve Sleep article suggests avoiding caffeine after midday, as it is a stimulant that can stay with you for 8-14 hours. Also, aim to not use your devices an hour before you sleep, since they give off blue light that will make it hard for you to get shut-eye.

Practice mindfulness

Mindful eating is exactly what it sounds like: paying extra attention to the food and drinks that you consume. HelpGuide’s article on mindful eating explains how this can help you avoid overeating. After all, when you’re more focused on your meal, you can savour each bite even more and know exactly when you’re full. Often times, when we don’t eat mindfully, it becomes easy to get carried away. You might even be using eating as a coping mechanism when you’re stressed, instead of a way to nourish yourself when you’re hungry. Again, mindfulness is key.

Set healthy boundaries

Eating habits and health are personal, so you shouldn’t copy off anything you see on the internet without basis — whether it’s a new diet fad or trendy detox. Instead, consider consulting a nutritionist to determine what diet would be best for your lifestyle. Of course, you should be forgiving enough to allow yourself to be flexible; if you’re exhausted one day, let yourself eat more to help your body recover from the fatigue. There’s no need to deprive yourself of your favourite ice cream or cake completely — just know how to eat in moderation. This is better than avoiding them for a long time then ending up binge-eating because you can’t help yourself.

 

Enlist the help of vitamins and supplements

When your body lacks the necessary vitamins and minerals to function, this can lead to cravings and bad eating habits. Poor nutrition doesn’t automatically mean not eating a lot of food, it also stems from overeating the wrong kinds of food. While food is always the best source for vitamins, Pretty Me’s article on the Detoxi Slim Plus reveals that supplements are a convenient way to incorporate them into your lifestyle. Many of them contain nutrients like fibre, green tea extract, and psyllium husk, which you may not always easily find in food. However, take note that you still need to combine them with a healthy diet in order for them to work.

 

Fill up with fruits and vegetables

Fruits and vegetables are the safest bets for a healthy diet. For instance, leafy greens are low in calories, but they are very high in vitamins, minerals, and fibre. Spinach has high amounts of vitamin A, calcium, and an adult’s full daily requirement of vitamin K. Medical News Today also lists twelve “powerhouse” fruits that have low calories but high nutrient density. Lemons rank number one, as it’s loaded with vitamin C, potassium, and other antioxidants. You’ll never run out of healthy food options.
It might be difficult to start healthy eating habits. But once you manage to religiously follow them every day, they eventually become a natural part of your lifestyle — just remember to do it for yourself.

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Blog article written by Annie Robyn for thebodyrefinery.com.au