If you’re a busy mom and you’re reading this, chances are you always feel like your fuel supply is running low. And, while a 20 minute nap time for the kids may seem like the perfect time to catch some z’s and replenish your energy reserves, we all know it doesn’t always work this way.
So, we’ve come up with a few helpful and effective tips for us busy moms to recharge and recuperate, even while kids are running all over the place. These 12 tips for boosting energy are not only scientifically proven to work, they’re also incredibly easy to fit into your daily schedule
1. Have a Hearty Breakfast
You’ve probably already heard this a hundred times but breakfast is most important in our list of sneaky energy boosters because well, it works.
Research shows that having a complete breakfast with plenty of complex carbs, fiber and protein is a great way to kick-start your metabolism so that you are alert, awake and mentally prepared for your day.
Skip the store bought croissants and opt for easy yet nutritious breakfast options such as steel-cut oats (psst… you can make them overnight), yogurt with berries and nuts, whole grain bread with peanut butter or a delicious smoothie with fruits and veggies available in your pantry. He is one breakfast recipe that will change your morning routine.
2. Minimize Your Caffeine Intake
We get it, running around with your kids demands a few cups of Joe, but studies show that going overboard with your caffeine may be a recipe for disaster. 1-2 cups of coffee is generally considered safe and anything over this amount can make you feel jittery and may even lead to an energy crash by mid-day. So, stick to your morning cup, and maybe a mid-day pick me up, but other than that try decaf teas or good ole’ H2O (more to come on this natural energy booster).
3. Say Yes to Citrus
Getting your kids ready for school is perhaps the most frustrating time of the day. Your energy is zapped and you’re not even done with your morning coffee.
Start your day with a glass of orange juice or lemon/orange infused water. According to research, the scent of citrus can effectively boost your energy and reduce stress and anxiety.
Pro tip: Don’t throw those precious orange and lemon peels away! Toss them in a pot of water, let it simmer and enjoy the soothing, citrusy aroma.
4. Sing Your Heart Out
Singing your heart out can boost energy, reduce stress and stimulate your mind. It’s almost as good as a workout. We’re sure you’re just as tired of ‘Let it go’ as we are, but putting on a show for your kids while you drive them to school will not only enhance their mood, but also give you an energy boost that will last the entire day. So rock that solo car karaoke mama!
5. Sneak in a Good Laugh
Laughter is the best medicine. As if it wasn’t obvious enough, a good chuckle, say from a silly viral video, is an excellent mood-lifter. Laughing boosts your heart rate, improves your blood pressure and thus, boosts your energy. Therefore, if you have a minute or two for yourself, watch that funny video that’s circulating online, share a joke with a friend, or treat yourself to a comedy podcast.
6. Sip on Some H20
Water is popular as a miracle elixir for a reason. It’s simple, free and incredibly good for you.
If you’re tired, there’s a chance it’s because you’re dehydrated. Keep a big bottle of water around you so that you can sip from it throughout the day while your out and about. There are lots of apps our there that will send reminders to take a sip.
7. Wear Bright Colors
We are not suggesting going all out on red, yellow, and neon green. But, adding pops of color to your outfit with a scarf or bracelet is an excellent way of keeping your energy up throughout the day. As a bonus, it also ensures that you look chic and peppy, despite being tired from lack of sleep.
Yoga is a great way to relax your body while getting a good workout. Simply stretching your muscles can stimulate your nervous system, get your blood flowing and make you feel more energized. Make time for a class at Blooma and pop the kids into childcare. Time away from the little ones, moving your body, stretching, and connecting with other mamas is a great way to keep your energy up all day!
9. Indulge in a Snack
Yes, moms need snack time too. It’s natural to grab some coffee or a candy bar as soon as the mid-afternoon drag kicks in, but this is only a short-term fix.
Snacks that contain complex carbohydrates and protein will not only give you that satisfying fullness that will last a while, they will also give you a sustained energy boost. A healthy snack doesn’t have to be complicated or expensive. Simply grab a handful of nuts or munch of a few whole grain crackers with hummus if you need a quick kick.
Meditation is scientifically proven to fight stress and stress-related fatigue and you only need a few minutes to reap its benefits. As soon as you know you’re going to lose your mind, simply hold back, close your eyes, take a few deep breaths and let your mind go for a few minutes.
11. Don’t forget your good fats
Good fats, such as omega-3 fatty acids found in salmon, tuna, walnuts, avocado and spinach come with an abundance of health benefits. Omega-3s are also excellent memory and mood-boosters and best of all; they make a refreshing addition to your meals.
12. Turn up the heat
A drop is body temperature can be a signal to your brain that it’s time to sleep, explaining why you feel like you could use a nap. Keep yourself warm by either turning up the thermostat or adding warm, yet comfortable layers to keep your energy levels up throughout the day.
We hope you find these tips to be useful when you’re in need of a recharge. Taking time and energy to nurture yourself is essential. Keeping the balance and wellness in your own life helps you care for everyone else that depends on you. Nurture yourself so you can nurture others. We know that life can get hectic, but take a few minutes out of your day to try these energy boosters - you will be happy you did!
Meera Watts is a yoga teacher, entrepreneur and mom. Her writing on yoga and holistic health has appeared in Elephant Journal, CureJoy, FunTimesGuide, OMtimes and others. She’s also the founder and owner of SiddhiYoga.com, a yoga teacher training school based in Singapore. Siddhi Yoga runs intensive, residential trainings in India (Rishikesh, Goa and Dharamshala), Indonesia (Bali)
- Beneficial effects of a higher-protein breakfast on the appetitive, hormonal, and neural signals controlling energy intake regulation in overweight/obese, “breakfast-skipping,” late-adolescent girl. Am J ClinNutr. 2013 Apr; 97(4): 677–688.
- Effects of citrus fragrance on immune function and depressive states. 1995 May-Jun;2(3):174-80.
- Randomized controlled trial of mindfulness meditation for generalized anxiety disorder: effects on anxiety and stress reactivity.J Clin Psychiatry. 2013 Aug;74(8):786-92
- Omega-3 Polyunsaturated Fatty Acids in Prevention of Mood and Anxiety Disorders. 2015 Aug; 13(2): 129–137.
- Nighttime drop in body temperature: a physiological trigger for sleep onset? 1997 Jul;20(7):505-11.