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Working Moms are among the most overworked people in the world. They handle almost everything around the house, take care of the kids, and even earn a living for the family.
If you’re a mother and you feel exhausted all the time, you may need to revisit how you live your life. Figure out what leaves you so tired and why you’re not getting enough rest. It also helps to try some energy-boosting tricks that experts and other mothers find helpful, including the eight listed below:
8 Energy Booster Tips for Working Moms
Get Enough Sleep
Sleep deprivation is the number one reason many people (not just mothers) feel drained and worn out.
Even if you’re busy with work and all your other projects at home, you must never ignore your body’s need for rest. If you remain in this tired state, you become more vulnerable to colds, flu, and other illnesses. What’s even worse is that your children might get sick, too.
No matter how packed your schedule is, always leave room for rest. Don’t stay up too late for whatever reason because it will be the beginning of a vicious cycle.
If you’re having a hard time getting into a healthier sleep routine, start by going to bed about 15 to 20 minutes earlier. Stay on this schedule for seven days. After that, make similar adjustments in the following weeks.
Do this until you reach the optimum number of sleep hours recommended for your age group. Sticking to a consistent routine also helps you wake up at the same time every day without needing an alarm clock. You’ll know that you are already getting enough sleep if you feel rested when you wake up.
Take Power Naps
As the name implies, power naps provide a much-needed energy boost for your body and mind. By getting a short snooze, you give your brain a chance to process the information it receives.
Based on research, pushing the brain too hard and overloading it with information zaps mental and physical energy. This is why you feel tired all day even without much physical activity.
Studies also show that an hour-long power nap reverses the mind-numbing consequences of information overload. On top of that, it also supports information retention and memory. If you are in the category of working moms, handling multiple tasks at any given time, you definitely need power naps for energy boost.
Never Skip a Meal
Besides sleep, food also gives mothers enough energy to last the day. Because of this, you must never skip breakfast – or any other meal – to avoid feeling like a depleted battery before the day is over.
According to studies, people who eat breakfast get into a better mood and have a lot more energy than those who skip it. Experts believe that eating breakfast soon after waking gives the body a jolt of energy, setting the tone for their entire day.
Add More Magnesium to Your Diet
If you still feel fatigued even after eating a balanced meal three times a day, getting enough sleep at night, and taking power naps, you may need to add more magnesium to your diet.
Even a slight magnesium deficiency can cause a feeling of tiredness. This is because the mineral plays a crucial role in transforming glucose into energy for the human body.
Women need about 300 milligrams of magnesium supply daily. Working moms should ensure they’re getting enough. If not then you can add more of the following foods to your diet:
- Almonds, hazelnuts, or cashews
- Whole grains, especially bran cereal
- Nuts and seeds
- Fish, especially halibut
- Green leafy vegetables
Take Energy-Boosting Supplements
Nutritional supplements can help you get enough of the nutrients you need to stay healthy. Some can even give you extra energy for the day.
If you’re not a fan of hard-to-swallow pills but still want the convenience they offer (compared to syrup), you can always opt for chewable energy gummies. Just make sure you choose the right one.
Before you buy a supplement, read their ingredients to see which ones contain one or more of the following energy-boosters:
Guarana is an herb that contains caffeine, a popular energy booster among adults. Several studies find this herb helpful in alleviating mental strain, especially in young adults. It is also known to improve energy.
However, make sure you check whether other items in your diet also contain caffeine (e.g., coffee) before taking guarana. Too much caffeine could disturb sleep, which is counterproductive to your goal of getting more energy.
Vitamin B12 is a vital part of your internal energy production process.
Just be careful not to take too much. Most multivitamins may already contain the recommended dose, so make sure you read the label before taking an additional vitamin B12 supplement.
Note: If you’re vegan or just want to avoid dairy, meat, or other animal products, you’re more likely to need a B12 supplement since only animal foods contain this nutrient naturally.
Ginseng is a well-known herbal supplement commonly used in Asian medicine. It helps boost energy and combats fatigue by reducing oxidative damage in the cells.
This root-based supplement also supports immunity, reduces inflammation, and lowers blood sugar levels by increasing insulin production.
Say “NO’” to Refined Sugar
Glucose is sugar converted into energy, but that doesn’t automatically mean all forms of sugar are good for you. Those called “refined sugars” in junk food, processed food, energy drinks, artificial juices, and sugary snacks raise your energy so high quickly and eventually cause an energy crash.
In other words, refined sugar doesn’t have that energy-sustaining capability to last the day.
For more sustainable energy, replace your usual sugary snacks with protein-rich foods, like nuts and seeds. These food items not only give you constant energy but also contain other vitamins and minerals to keep your body healthy. Being a working mom is no joke and needs lots of energy and patience to deal with so many problems at once.
Drink Less Alcohol and More Water
Alcohol is a well-known energy-zapper. It has a “relaxing effect” that makes sleep less restful, making it insufficient in boosting your energy.
In contrast, water is a vital fluid known to have the biggest effect on your energy levels. In fact, even minimal dehydration could leave you feeling lethargic.
Drink an eight-ounce glass of water whenever you feel the need for an energy boost. You’ll be surprised how much this simple act can perk you up.
Take a Walk
Feeling tired? Take a walk outside.
Though adding another activity to an already packed day may seem counterintuitive, walking is among the most recommended forms of exercise for working moms.
It offers a much-needed break from all your daily tasks. Plus, it is accessible, easy to do, doesn’t require training or equipment, and can be done anywhere.
Furthermore, going on a stroll outside also gives you a chance to get fresh air and naturally sourced Vitamin D.
Give Yourself an Energy Boost
Working Moms also need a break, but that may not always be possible with all the responsibilities they carry every day. If you’re an exhausted mother, you can give yourself an energy boost with the tips listed in this article that could change your life for the better.
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