Being mum is one of life’s most rewarding, yet also one of its most exhausting jobs.
It is a fantasy to think that you can rest and sleep enough, recoup, and recover after bringing your new bundle of joy home. If you have a child who does not sleep well, has low iron levels, is too busy to eat properly, and has other children to care for, exhaustion is inevitable.
There are many things that you can do to boost your energy naturally.
Sleep some more
It is vital to get as much sleep as possible to recharge your batteries. When your child sleeps during the day, you should also get some rest. You can put off the washing and cleaning.
Consume wholesome, natural, organic foods. Include plenty of fruits, vegetables, and legumes. Also, whole grain breads and cereals. It is essential to eat a healthy diet in order to get all the vitamins, minerals, and other nutrients you need for good health and energy production. Fresh and unprocessed foods are best. It is important to drink plenty of water. Aim for 2 Litres per day.
Keep your blood sugar levels balanced.
Eat smaller meals more frequently throughout the day. Include healthy protein-rich snacks. Sugary processed foods can cause blood sugar levels to rise quickly and then fall, leaving you feeling more tired. You can maintain a more balanced energy level by eating meals that are high in protein. Nuts, seeds, yogurt, organic chicken, eggs, fish, and lean meat are all good sources of protein. Snacks like trail mixes of almonds, brazil nuts, walnuts, and sunflower seeds, along with dried fruits or hummus, vegetable sticks, or wholegrain crackers, are great. Protein powders are a great addition to the diet of a busy mother. They can be used to make fruit smoothies and protein balls for snacking on while out and about. Brown rice protein powders can be beneficial to breastfeeding mothers as they are hypoallergenic. They also won’t cause digestive problems for lactose-sensitive individuals.
Omega 3 is another factor that can help balance your blood sugar. High blood sugar is caused by insulin resistance, which can be a result of lifestyle choices that began in childhood. This includes eating fast food and consuming low amounts of omega-3. These changes over time lead to a decrease in blood sugar control as the body’s ability to respond to insulin slows down. Insulin secretion will increase to try to balance out the situation until the insulin-producing cells become depleted. You can prevent blood sugar problems by establishing good habits and eating foods rich in Omega 3, such as oily seafood like mackerel and sardines, or taking fish oil supplements.
Wholegrain carbohydrates are healthier than refined white carbohydrates.
Select natural wholegrain complex carbohydrates (wholegrain pasta and bread, brown rice and quinoa, and whole oats) over refined “white” carbohydrates (such as white pasta and bread, cakes and cookies baked with white flour, and sugary breakfast cereals). Whole grains contain fiber, carbohydrates, and B vitamins that are essential for energy production. In contrast, eating ‘white carbohydrate’ foods will cause your blood sugar to rise and then fall, leaving you feeling flat and tired and wanting more sugary ‘white carbohydrate’ foods. It also triggers your body to store fat.
Iron: Its Importance
Women are prone to low iron levels, particularly after pregnancy. Women who feel tired and run down may be suffering from iron deficiency. Iron is essential for energy production and to produce red blood cells that transport oxygen throughout the body. Iron helps to strengthen the immune system, which protects you against colds, flu, and other infections. Iron deficiency is characterized by fatigue, muscle weakness, and lowered immunity. It can also cause memory loss, difficulty concentrating, and difficulties with concentration.
The iron needs of women are much higher than those of men, and they increase by nearly ten times during pregnancy and breastfeeding. Iron supplementation is recommended for mothers to help meet this increased iron requirement.
Iron supplements are not all the same. Iron supplements containing iron sulfate and ferrous sulfate may cause constipation. You should use an iron supplement made of organic chelated ferrous sulfate, which is easy to digest and absorb, as well as being just as effective, without any unwanted side effects. Organic iron supplements do not cause constipation or digestive problems. Vitamin C is also found in a good iron supplement to improve iron absorption. Iron-rich foods include red meat, beans (especially lentils), cereals, and whole grains, as well as green leafy veggies. Vitamin C can help improve iron absorption, so include vitamin C-rich foods with your meals, such as tomatoes, oranges, lemons, broccoli, parsley, or cabbage.
Magnesium and B vitamins boost energy.
The B vitamins and Magnesium are important nutrients for energy production. These nutrients are also ‘anti-stressing’ and can help you cope with the stress of being a mum. It is advised to take supplements along with foods high in Magnesium and vitamin B, including wholegrain cereals and legumes.
Superfood spirulina is a great way to boost your energy levels. Spirulina contains a lot of nutrients, such as protein, B vitamins, and iron, plus omega-3 fats. Spirulina can also boost your immune system and help balance blood sugar levels. Six tablets or capsules per day is a good maintenance dose. Spirulina is also available as spirulina flakes that can be added to smoothies and juices. Green smoothies with green leaves, such as spinach and kale, cucumber, celery, and apple, plus a heaping teaspoon of spirulina, are a great way to start your day.