Being a mom is tiring, no matter what the age of your kids. Even after the days of breastfeeding and sleepless nights are over, so many moms still struggle with exhaustion.
With all the things on our to-do lists, often checking off each box with kids in tow, it’s not surprising that many of us feel sluggish throughout the day. Prolonged periods of stress and exhaustion are not good for our immune systems and health.
If we don’t take care of ourselves, how can we take care of the ones we love?
Running on fumes does not have to be the new normal. Before you reach for that 3rd or 4th cup of coffee, consider these tips for increasing your energy levels throughout the day.
Drink Enough Water
Your body needs water. Up to 60% of the human body is made up of water. Making sure you are properly hydrated is an easy and inexpensive way to increase your energy levels throughout the day.
Although everyone’s needs are different, a good rule of thumb is 8 X 8-ounce glasses of water per day (a minimum of 64 ounces of water every day).
You need more water if you are physically active and during the warmer summer months. If you want to get technical, you can calculate your exact needs by multiplying 30 ml by your body weight in kilograms.
Keep water with you at all times, and drink it consistently throughout the day. Add lemon, limes, oranges, or other fruits for flavor variety.
Avoid convenience store vitamin waters and sports drinks as they add unnecessary calories and sugar.
Exercise has many health benefits, including increased energy. Exercise increases your body’s physical fitness as well as your mood, both of which contribute to overall health and well-being.
Any exercise or physical activity that gets your heart going and the blood flowing releases endorphins and raises your energy level.
Feeling sluggish in the afternoon? Go outside for a brisk walk. Strap the baby in the stroller and get some steps in. If your kids are older, try taking them to the park and walking the perimeter while they play.
Eat More Protein
Not getting enough protein throughout the day can be a big culprit of fatigue. If you’re skipping breakfast, or not including any protein in your first meal, this could be making you feel fatigued.
Foods that are high in protein provide the body with energy to repair and build tissues. Protein takes longer than carbohydrates to break down in the body, therefore it provides a longer-lasting energy source.
Consuming adequate protein can make you feel more energized and help keep you feeling full for longer. You can find protein in many foods such as poultry, fish, lean red meat, nuts, milk, yogurt, eggs, yogurt, cheese, and tofu.
If you’re like a lot of moms, your mornings are very busy and you are constantly on the go. There isn’t a lot of time to cook a well-balanced meal. This often leads to skipping breakfast, which doesn’t get you off to a good start for your day.
A protein shake is a quick and easy way to make sure you start your day off on the right foot. This peanut butter blueberry shake from Naked Nutrition is the tastiest way to increase your daily protein intake on a busy schedule.
The shake provides you 20 grams of plant-based protein and only 5 grams of sugar. Providing proper fuel for your body, Naked Shake will leave you feeling energized and ready to take on your day.
Get Enough Sleep
Lack of sleep is pretty high on the list of why moms feel tired and need an energy boost. When our children are smaller, they wake up frequently throughout the night, and when our children get older, they don’t want to go to sleep.
Making sure your children get to sleep can leave you feeling exhausted.
If you stay up too late, try going to bed 15-20 minutes earlier than you normally do. Each week, add another 15-20 minutes until you’re getting that 7-8 hours of restful sleep. When you’re getting enough sleep, you usually wake up without an alarm feeling rested and awake.
Get Your Micronutrients
If you find yourself feeling dragging throughout the day, you may not be getting enough of the right vitamins and minerals.
Although all foods provide the body with energy, certain foods contain high levels of micronutrients that can provide your body and mind with an energy boost. B vitamins are some of those important micronutrients.
Most B vitamins work as coenzymes, triggering important chemical reactions that are needed for energy production. If your diet is low in B vitamins, you may find yourself feeling tired before your day is done.
B vitamins are found in multiple food sources, such as whole grains, meat, and dairy products, eggs, nuts and seeds, legumes, and dark leafy green vegetables.
Make sure you are eating a variety of foods from different food groups to ensure you are getting enough B vitamins and other micronutrients.
Remember These Tips For More Energy
If you find yourself feeling tired and in need of an energy boost throughout the day, remember these 5 tips before reaching for another dose of caffeine.
Make sure you’re drinking enough water, exercising regularly, getting enough protein, getting adequate rest, and eating a diet rich in micronutrients. Incorporating these behaviors into your daily lifestyle can help you feel more energetic and ready to conquer your days.
Remember, if you don’t take care of yourself first, it’s difficult to take care of everyone else in your family.
This post has been sponsored by Naked Nutrition.