Holistic Health Tips for Exhausted Moms to Feel Better Naturally

Many of us moms know the feeling all too well of feeling exhausted and burnt out. Rather, you have a partner, a support system, or, if you’re a single mom, nobody is excluded. Between work, taking care of the kids, trying to fit in personal time for yourself, or maybe you’re in school. As a mom, whatever you have going on, it can be easy to feel tired at some point. 

Fatigue, stress, and burnout are common in many mothers, especially in the United States. According to Motherly’s 2021 State of Motherhood survey, 93% of U.S. moms report feeling burned out at least occasionally, with 43% saying they feel tired frequently and 16% saying they feel exhausted all the time.

Holistic health practices have been known to help with reducing stress, boosting energy levels, improving sleep quality, encouraging emotional well-being, and so much more. 

In this blog post, I will share with you some holistic health practices that will help you do just that. 

There can be reasons why moms experience exhaustion and constantly live in survival mode. Other than the reasons I mentioned earlier, not getting enough sleep is one of them. It is no secret that we need sleep to feel rejuvenated and energized, but our bodies also heal during this time. When you aren’t getting enough sleep, you open yourself up to a weakened immune system, slow tissue repair, hormonal imbalance, and inflammation. 

This leads me to the next reason: hormonal imbalance. Our hormones play a big role in our moods and energy, and when they are out of whack, that can throw a lot of things off. You can think of your hormones like sending a text message. Hormones are constantly sending messages to different parts of the body. If the messages aren’t sent on time or too late, then you may feel out of balance, low in energy, unwell, etc.

Multitasking is another reason that can make us feel exhausted. When you are doing too many things at once and trying to accomplish too much at once, you can easily overwork yourself. 

Stress is another one. This one goes without saying: when we have high cortisol (the body’s stress hormone) levels, our bodies can go out of balance. Stress, whether it’s emotional or physical, can cause digestive issues, sleep problems, a weakened immune system, changes in our mood, weight gain, and more. 

It can be easy for us as mothers to chug down some coffee or energy drinks, but are these things really sustainable? Do they contribute to our overall health?

Holistic health is the approach of treating the whole body (mind, body, and spirit). It is about understanding that the mind, body, and spirit are interconnected and treating them all together can be ideal. Holistic health practices have been associated with weight reduction, reduced stress, lower depression and anxiety, improved cardiovascular health, and more. 

We have all heard the phrase, “ An apple a day keeps the doctor away.” Eating nutrient-dense meals that support our bodies may help with our overall mood and energy levels. When you combine that with mindful eating, that can add on more benefits for us. But let’s talk about some of the nutrient-dense foods. There are many. 

• Proteins are important to help keep us full. It’s also great for providing energy, repairing tissues, having healthy muscles, supporting the immune system, and producing hormones.
  • Chicken and turkey are rich in protein, zinc, B-vitamins, and selenium. The best thing about chicken is that there are so many ways to prepare it. Your options are endless!
  • Red meat, like lamb and beef are rich in iron. It is high in B-vitamins, zinc, and selenium as well. 
  • Fish & seafood contain not only protein but iodine and omega-3s. 
  • Eggs: I don’t know about you, but I love eggs. They are high in protein, contain omega-3s, choline, and Vitamin D. 
  • Legumes like chickpeas, lentils, and beans provide protein as well as iron. 
  • Nuts & seeds are high in protein, omega-3s, healthy fats, fiber, magnesium, antioxidants, and so much more. They are an easy snack to grab and go when you need. 
  • Tofu & tempeh are vegan and vegetarian protein options. 

• Carbohydrates are important for energy; they help to fuel our muscles, organs, and brain. Here are some examples of healthy carbohydrates:
  • Brown rice is a grain that is high in fiber.
  • Oatmeal is a great option for breakfast in the morning. 
  • Quinoa is high in fiber, it’s a complete protein, and supports heart health. 
  • Vegetables like sweet potatoes, leafy greens, and carrots. 
  • Fruits like berries, apples, and oranges are also good options. 

• Healthy fats are important for providing energy, hormonal and brain health, and protecting your organs. Here are some examples of healthy fats:
  • Avocados are high in potassium and healthy fats. 
  • Olive and coconut oil
  • Nuts and seeds
• Fatty fish like salmon
  
• Hydration: Drinking enough water and getting enough electrolytes is very important to staying hydrated and getting the right fluid balance. Avoiding a lot of processed sugar and processed foods is important as well. 

There are so many ways to stay active, and the benefits of staying active every day are amazing. The sky is the limit with the number of options to have. Staying active every day is important for our energy levels, mental health, and so much more. As a mom, this one can be challenging. I find that for me, breaking up my exercise throughout the day is helpful. You don’t need to have a gym membership or get up early every day to get your exercise in. 

Let’s explore some holistic practices to stay active. 

• Yoga is something you can start today. If you want to go to yoga classes or simply turn on a YouTube video, there are benefits to starting yoga, such as building your strength and calming your mind. Here is my favorite YouTuber for doing yoga. 
• Pilates is something that I personally haven’t tried yet, but I’ve heard how good it is. It’s great for strengthening your muscles and improving your posture. 
• Walking is so underrated. It’s something that most of us can do. Whether you want to walk in a mall or walk outdoors in nature, it’s such a good and easy way to get exercise. Trying to get as many steps as possible at work can help as well. 
• Swimming is an exercise and is underestimated, too.
• Dancing is a fun way to get your exercise in, and the best part of it is that you can do this with the kids. You can turn on a dance workout from YouTube and do it. 

Like most of what we do, consistency is key. 

As moms, sometimes we may face challenges when trying to fall asleep and stay asleep. Maybe you just have a new baby, your little one has nightmares and is getting up, or maybe you just simply have trouble going to sleep. Here are some tips that may help you sleep well:

• Have a sleep routine. Just like kids, we as mothers need a consistent schedule to stick to. Have a set time that you go to bed every night. This will look different for different people. To start, maybe you may want to make sure the room is completely dark when going to sleep, maybe you may turn off the TV, and not be on your phone. Whatever that looks like, try it out. You may have to experiment a little bit to find out what works for you. 
• Use relaxation techniques like meditation or deep breathing. This helps to slow down your thoughts and slow down your breathing to get you into a state of relaxation and calm your mind. 
• Journal before going to bed. This can help you process your day and process any emotions that you haven’t dealt with. 
• Power naps. If you can take 20-30 naps throughout the day. This could give you a little bit of energy. Sometimes, when we are overly tired, it can be hard to fall asleep at night. 
• Take a warm bath. This is one of my favorite ways to relax. It’s something about being in warm water that it’s just so relaxing. I know as a mom, self-care can be hard at times, so you may have to wait until after the kids go to bed. 

• Ashwagandha is an adaptogenic herb, meaning it can help the body adapt to stress. It helps to lower cortisol levels and bring the body back into balance. 
• Chamomile tea is known for its relaxing properties. Grab a cup of tea before bed and enjoy the relaxation. 
• Valerian root can be taken as a tea, and it is known for its sedative properties.

Aromatherapy is the practice of using essential oils to promote emotional and mental well-being. 

• Lavender essential oil is known for its relaxing properties and is great for improving sleep quality. 
• Jasmine essential oil helps support restful sleep and helps to boost moods
• Chamomile essential oil is known for its calming and relaxing effects
• Ylang Ylang essential oil promotes relaxation and reduces tension.

Creating a consistent routine may help greatly. Using holistic health practices such as simple nutrition, staying active, managing stress, and using natural health solutions may help as an exhausted and burnt-out mom. 

You don’t have to do everything. What’s one holistic health practice that you will start?

This content is for educational purposes only and is not intended as medical or mental health advice. I am not a medical or mental health professional, and you should always consult a qualified provider for guidance specific to your situation.