These wellness tips can help every mother in staying healthy, energized, and stress-free. From eating nourishing meals to prioritizing mental health and regular movement, a nutrition expert shares what to do.
If you’re a mother, tirelessly balancing multiple duties while often putting your own health on the backburner, it’s time to reset the way you live life. Pay attention to what you eat and drink, when you exercise, when you rest and how often do you take a break from your schedule. A nutrition expert shares some easy wellness tips for mothers to take necessary steps towards better physical, mental, and emotional health.
1. Start your day with a glass of warm water + seeds
Kickstart your metabolism first thing in the morning, with a natural drink. “Try soaking fenugreek or chia seeds in warm water overnight. Drinking this in the morning not only enhances digestion but also helps you start your day healthily,” nutrition expert Eti Jain tells Health Shots.
2. Protein in every meal is a must
Aim to include a protein source in every meal. Foods rich in protein, like eggs, dals, tofu, paneer, and lean meats, help ensure you maintain your energy levels, support hormone balance, and promote muscle health. These are important wellness tips for moms, as nourishing your body is vital for both your well-being and your ability to care for your family effectively.
3. Use meal prepping to save energy
Planning and preparing meals in advance can be a game-changer for wellness tips for moms. “Spend a bit of time chopping veggies, soaking grains, or prepping batters over the weekend. This will ease weekday cooking stress and save you precious time during busy evenings,” states Eti Jain.
4. Don’t rely on tea for energy
While coffee and tea can give you a quick energy boost, they shouldn’t be your only source of energy. Focus on balanced snacks combined with proper hydration to support sustained energy levels throughout the day.
5. Carry a nutrient-rich snack in your bag
Arm yourself with healthy snacks to ward off hunger and prevent impulsive choices of junk food. “Keep options like fruits, salads, roasted chana, peanuts, or protein bars in your bag for a convenient and nutritious pick-me-up”, commented Nutrition expert Jain.
6. Eat before 9 pm—your sleep will thank you
Late-night eating can interfere with digestion and sleep quality. Aim to have dinner before 9 PM, making it easier for your body to digest the food and ensuring a restful night’s sleep.
7. Don’t skip breakfast—even a quick one counts
It is often said that breakfast is the most important meal of the day. “For moms looking for wellness tips, even if you’re short on time, quick options like a leftover chapati roll, sprouts, or toast topped with yoghurt can provide the energy you need to kick-start your day”, says Jain.
8. Involve kids in healthy cooking
Get your kids involved in the kitchen to bond while teaching them about nutrition and sharing wellness tips for moms. Simple tasks, such as washing vegetables or mixing ingredients, can instill healthy habits while making cooking more enjoyable!
9. Hydrate while cooking
It is easy to forget to drink water when you’re busy in the kitchen. Keep a water bottle or a glass of infused water nearby to stay hydrated while preparing meals, to improve your wellness. Staying hydrated will boost your energy and concentration, according to the National Council on Aging.
10. Recreate comfort foods with healthy swaps
“You don’t have to give up your favourite comfort foods! Look for healthier versions of your favourite recipes and transform them into guilt-free meals,” says Jain.
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11. Do a 15-minute “kitchen stretch”
Incorporate light stretches while cooking to relieve tension and boost circulation—one of the wellness tips for moms according to Harvard Health. A brief break to stretch can help alleviate stiffness and re-energise you for the tasks ahead.
12. Eat fruits as mid-morning snacks, not after meals
To maximise health benefits, try eating fruits as snacks between breakfast and lunch, rather than after meals, as research at Hunimed University suggests. Fruits digest best on an empty stomach, providing you with important vitamins and minerals. These wellness tips for moms can help you stay energised and healthy throughout your busy day.
13. Have a fixed meal timetable
Consistency is key. Establishing regular meal times helps stabilise your metabolism, blood sugar levels, and overall mood, making you more balanced and energised throughout the day, according to research at Johns Hopkins University. These are important wellness tips for mothers who frequently juggle multiple responsibilities and need to manage their energy levels effectively.
14. Soak your dals and grains for better digestion
“Soaking grains and dals before cooking reduces cooking time and enhances nutrient absorption, making it one of the key wellness tips for moms”, shares Jain. This simple practice can improve digestion and make meals more satisfying.
15. Take a 5-minute mindful break
Amid all the chaos, don’t forget to take a moment for yourself. Wellness tips for moms include taking a moment to pause and breathe deeply. Enjoy a cup of herbal tea or sit in silence. This practice helps centre your mind and rejuvenates your spirit, making you ready to tackle your next task, as per The Yoga Institute.
