Moms are the busiest people on earth. They have to juggle working full-time, managing a household, and caring for their children all while staying healthy. It seems impossible! But it doesn’t need to be that way. Here are some of the top practical ways moms can stay on top of their health now, so they don’t feel overwhelmed by the end of the day.
Learn More About Various Early Symptoms and Their Connection
The following are a few of the early symptoms related to different health conditions that moms should be aware of:
Mental Health and Stress Symptoms. Women diagnosed with depression or anxiety may experience agitation, difficulty concentrating, irritability, restlessness, lethargy, or extreme fatigue. In some cases, mental health deterioration may also cause high blood pressure and hearing loss, so take care of your stress levels and mental wellness.
Eye Disease Symptoms. You might notice difficulty reading small print (especially at night), reduced sharpness in vision (particularly when looking from a distance), and occasional flashes of light without pain. These could all be signs of macular degeneration, which results from aging and is not uncommon for people over 60 years old.
Heart Attack Symptoms. Chest discomfort can feel like pressure or an uncomfortable heavy feeling within your chest, but it doesn’t always mean you’re having a heart attack. Some other possible signs are shortness of breath or troubled breathing, pain in the neck or shoulders with no known cause, and nausea.
Kidney Disease Symptoms. There may be many symptoms that can occur before kidney failure develops. Still, some common ones include increased thirst, especially for small volumes of fluid, decreased urine production (less than one liter per day), painful urination.
Pancreatitis Symptoms. Pain is an early symptom and might feel like severe stomach cramps, which could also come with vomiting, fever, and weight loss.
Alzheimer’s Disease Symptoms. Early warning signs typically take the form of memory lapses, such as forgetting events from earlier in the same day, misplacing items often, having problems performing tasks that require memory and attention, such as balancing a checkbook.
Prioritize Your Mental Health
Prioritize your mental health to stay on top of being a mom. Daily meditation can be one way for moms to take time out for themselves and decompress after an exhausting day with the kids. One study found that taking five minutes twice per week increased oxygen levels, lowered stress hormones, improved moods, and reduced fatigue among participants.
It’s also essential to have some “me” time now and then–an hour or so entirely alone just doing what you want without interruption is advisable by experts at least once a month.
Meanwhile, seeking professional help may be necessary when postpartum depression sets in, although it might not seem like the most feasible option given all other responsibilities. Still, it could end up saving your life and sanity.
Prioritize mental health to stay on top of being a mom. However, remember that priorities will change over time as children grow older.
Get Regular Breast and Cervical Screening
Many people don’t think of their breasts and cervix as something they need to check regularly. But breast cancer is the second most common type of cancer in women, and cervical cancers are one of the four leading causes of death from any kind of cancer for women ages 15-44.
Regular screening tests can detect changes before a tumor forms or spreads. So having your doctor take a look now and then helps catch problems early on, so you have more treatment options – which means better odds at surviving these diseases too.
The good news is there are things all moms can do to stay healthy: it’s never too late to start living healthier. For one, make time for self-care throughout the day (nurturing yourself with a healthy, balanced diet and regular exercise), get screened (as recommended) for breast and cervical cancers. Lastly, have your doctor take care of any health conditions you may have, like high blood pressure or diabetes.
Find Time for Self-care
Take time out for yourself each day, even if it’s just a few minutes. Try meditating or doing yoga. You deserve at least this.
Ideally, try to make some changes in your routine, so you’re not always multitasking and going quickly from one thing to the next all day long. It can be very stressful for your body and mind when you do this over a long time without taking breaks.
If possible, leave work early enough to have an hour or two of downtime before bedtime with your kids (or another loved one). This will allow for more peace than usual and give you a chance for some much-needed self-care.
It can also benefit parents to make time for things that they enjoy doing together with their children. This can be anything from a home project, reading stories before bedtime, going for walks, or bike rides on weekends.
If you have the opportunity to take up any kind of sport or fitness activity outside your daily routine (keeping in mind parental responsibilities), go ahead and try it! You may not think now is a good time, but once you start thinking about all the benefits this will bring into your life, such as stress relief, better moods & more energy, you’ll feel the urge to get started right away.
Remember: Self-care doesn’t always mean avoiding work altogether.
Learn How to Manage Stress
It is essential for moms to take care of themselves, but it can be difficult when you have so much on your plate. You may feel as if the pressure is getting too high and that your stress levels are off the charts. Luckily, there are ways in which you can find relief from this problem by following a few simple tips.
One way to help manage the stress of being a mom is by getting enough sleep. This may seem impossible if your baby wakes up at night or you have more than one child. However, try setting an earlier bedtime for yourself so that you can make sure you get enough rest.
Another tip is to try and take a break from everything. You may not have the time or money to go away on vacation, but that does not mean you cannot find some ‘you’ time during your day-to-day life. Try taking an hour out of each day for yourself to focus on what matters most.
And finally, if you are feeling overwhelmed and want to talk to someone about it, there is no shame in asking for help. Talk to a friend or family member that you trust so they can offer you guidance. Although everyone’s life may be different when it comes to parenting, these tips will surely help manage your stress levels and take care of yourself.
Eat, Sleep and Exercise
Eat: Make sure to get enough nutrients. This means getting a balanced diet and having the appropriate calories for your age, height, weight, activity level, and medical conditions. Also, make sure you’re getting enough protein.
Sleep: Get plenty of sleep each night – between seven and nine hours is best.
Exercise: Exercise at least 20 to 30 minutes a day. It doesn’t have to be intense exercise, and you can do it in stages if necessary – such as five or ten-minute bursts throughout the day.
Moms can start by being proactive about their health and not wait until they experience a severe illness. If you’ve been inactive in your daily activity, consider partnering with weight loss professionals for some gentle exercise that should be safe for most postpartum mothers. In addition, scheduling time each day for connecting with friends or family can help you keep your spirits high. The key to staying on top of health is being proactive and getting the support that’s right for you.
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