Dr. Taglio joins us today, helping moms understand how important it is to take care of their own health and well-being. Not a mom? These ideas can be applied to anyone who works hard to care for and meet the needs of others.
A mother takes on many roles, with many responsibilities and so many impossible “to-do” lists to tackle, that we often get put last on the list (if we even make it onto the list at all). Finding balance and time for ourselves can be a challenge if we are not intentional about keeping our dreams alive, designing healthy patterns, positive routines and a joyful life that feeds the body, mind and soul.
Make Time For Yourself: Listen to uplifting music, pray, meditate, journal, write down your dreams, inspirations, personal goals etc. Taking the time to honor and respect yourself by taking care of yourself and your needs will make you a stronger, happier mother, who will have more to give while caring for your family. We cannot pour from empty cups. Take the time to fill yourself back up!
Connection and Community: Time with your friends and family and dates with your significant other, are extremely important to incorporate into your weekly schedule. Finding time to connect regularly each week will make your week more meaningful, fulfilling and enjoyable. Research suggests that loneliness contributes to a feeling of burnout. Building and strengthening the relationships around you will help renew your energy. Take time each day to sit next to your child and do something as simple as coloring in a coloring book or other weekly one on one time. Schedule a weekly or bi weekly date night, have an uninterrupted coffee date (or 2) each week with a girlfriend. Make sure to find this time to connect with those you love.
Get Exercise Daily - If this doesn’t seem realistic, set small goals and do a little each day. There will never be an ideal time, place or length of time. What is important is that you find something that will move your body each day. This could be running around the field while your child is at practice, if you live in a 2-story house, make it a goal to run up your staircase each time you go up, dance with your kids in your living room for 20-30 minutes, incorporate small bouts of exercise throughout your day (i.e.15-20 push ups before you get into the shower etc.) take a new class that is interesting and fun for you (yoga, pilates, swimming, cycle etc), hire a personal trainer to maximize a quick 30-45 min. block of time, first thing in the morning before your kids wake up or right after dropping them off at school. Go for a walk (preferably around water or trees). There are endless possibilities of ways you can daily incorporate movement that you enjoy, that will relieve stress and make you more productive and happy.
Practice Good Nutrition - When it comes to nutrition, make sure what you are teaching your children, you are also doing for yourself. Modeling healthy habits are how we will pass these important things down to our children, by properly feeding and caring for ourselves. Healthy, nutrient rich foods are extremely important, especially for moms, as we are trying to keep up our energy levels, maximize our health, boost immunity, keep our hormones balanced, our minds sharp and our moods happy. Incorporate fun excursions like shopping at farmers markets for organic produce or take a local cooking class so you can learn how to easily cook from scratch more often (this is much simpler than you think!). Drink WATER instead of soda, energy drinks or juices. Plan out your meals (keep it simple) and what you're going to stock your fridge with each week, so you can make whip up quick and easy, healthy meals.
Make Sleep A Priority : This benefits everyone. We all need a full night's sleep, even you, Mom. I know how tempting it is stay up and get stuff done while the kids are asleep, but remember, sleep you miss, you can never get back. Research shows that chronic lack of sleep has adverse consequences to our health, such as increased appetite, weight gain, depression, cardiovascular disease and type 2 diabetes. Keep your bedtime routine relaxing and calm and avoid food, alcohol, stimulants, cell phone/computer use or emotionally charged conversation.
Schedule Out Your Health Appointments - Again, we often put ourselves last when it comes to these things. You would never miss a health appointment for your child, so why would you allow yourself to miss one either? Pre-book your appointments for the year so your own health doesn’t fall by the wayside. Schedule out your annual exams, dermatology check ups, dental cleanings, chiropractic appointments and massages etc. so it is on the calendar and an absolute priority.
Self-care for Moms, in my opinion, is a non-negotiable. We must make this a priority, in order to be the best we can be for our families. There is a time and place for self-sacrifice (that is what we do best), but when this is not balanced with taking time out, our lives will start to feel out of whack. Making time to do things for yourself will give you the energy to do things for others, especially those who are depending on you. Consistently taking care of yourself will make you feel good about yourself and the life you are living.
As a wife and mother of two active little boys, Dr. Taglio understands that life is busy and can easily get out of balance. She knows how important healthy habits are in maintaining a healthy family. She is committed to addressing the whole body and takes a multi-pronged approach to improving the function of the nervous system, by removing nerve interference through chiropractic, addressing nutritional components and incorporating neuromuscular re-education to maintain spinal health and stability. She has made it her mission to help people not only feel great, but also help them reach their highest potential, in whatever their endeavors are. She has a love for children and their healing through chiropractic and nutrition.
The opinions expressed here represent those of the author. California Family Fitness will not be liable for any errors, omissions, or delays in this information or any losses, injuries, or damages arising from its display or use. Always consult your physician before beginning any nutrition or exercise program.