5 STEP STRATEGY FOR BUSY MUMS TO BOOST ENERGY LEVELS
As a parent, you may feel like you don’t have the time to make lifestyle changes. It’s true – you may have to reclaim a little bit of your time back to implement our energy-boosting strategy. But remember that more energy means you'll have the physical vitality and mental focus to use time as efficiently as possible! In the end, you’ll probably get more done.
1. EAT FOR YOUR MACRO AND MICRONUTRITIONAL NEEDS
Even health-conscious parents would probably admit that their diet has changed since becoming a parent. Feeling time-poor often results in choosing the faster, easier, more convenient eating options. But food can have a huge impact on energy levels! On a macro level, the amount of fat, carbs and protein you consume directly affects how you feel on any given day. And on a more detailed level, long-term vitamin deficiencies can lead to feelings of lethargy or fatigue. Research shows that wholegrains, plant protein and lean animal protein are great slow-release energy sources while eating the rainbow of veggies and fruits can help you meet your micronutritional needs.
2. MAKE YOUR SLEEP COUNT
Sometimes getting enough sleep can be tricky for parents, particularly if they have a baby or young child. While it’s important to prioritise sleep and try to get enough of it as often as possible, you can also take some measures to make the most of the sleep you do get. First, avoid losing precious sleep time by falling asleep as quickly as possible. To get into a sleep-ready state, completely ban your phone from the bed and pay attention to the temperature in your bedroom so that you can dress for optimal comfort. Next, to get a good’s night sleep, you need to stay asleep! Avoiding heavy, high-carb foods and dairy in the evenings can help you sleep soundly; and similarly, going to bed with a full stomach often results in restless slumber. Lastly, stress management is key to quality sleep! Anxious thoughts seep into your sleep and make for dissatisfying rest, so coming up with and maintaining a solid stress management practice should help you make the most of your Zs.
3. CUT YOURSELF SOME SLACK WITH A SUPPLEMENT
As a busy parent, you’re probably dedicating most of your healthy meal prep time to planning brekkies, lunches and snacks for your kids. As a result, you may not have enough time to ensure all three of your daily meals are nutritionally well-rounded. That’s where a wholefood supplement can be helpful! Our Daily Superfood for Men and Daily Superfood for Women are made entirely from wholefoods – every serving nourishes the body with vitamins and minerals from real plant sources. And importantly, we worked with a doctor and dietitian to ensure that there was enough of every ingredient to actually benefit your body.
4. HIT THAT HEART RATE
That sounds like a ridiculous parent that’s constantly on the go, but being busy doesn’t necessarily mean that you’re doing sustained physical activity at the right intensity. Health authorities like the Department of Health and Human Services recommends doing at least 30 minutes of moderate-intensity activity at least five days per week. Moderate-intensity activity is defined as getting your heart rate to 50-70% of your “maximum heart rate.” Your maximum heart rate is calculated by subtracting your age from 220. So, if you’re 35 years old, your maximum heart rate is 185bpm (beats per minute) and your target heart rate for moderate-intensity exercise is 92bpm-129bpm. Meeting this minimum recommendation for exercise will help your body function at its best which in turn will energise you! Plus, maintaining movement can go a long way toward staving off chronic illness in the long term.
5. KEEP THE H20 FLOWING
According to Activated Nutrients Chief Science Officer, Dr. JB, up to 75% of the population has low grade chronic dehydration. Considering the huge role water plays in our day-to-day and long-term wellbeing, it’s no wonder people are feeling zapped and foggy. Blood is 90% water, the brain is 78% water and the liver is 72% water! Imagine how all those things would function if you’re dehydrated for a few hours. Now imagine how they’d be functioning if you were slightly dehydrated all the time! To recover some lost energy, make sure you’re drinking enough water for your body to work properly.