6 Healthy Tips to Help Mom Stay Healthy

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Mother’s Day is a special time of year when we acknowledge and celebrate the incredible role moms play in our lives. And for mothers, it’s an opportune moment to pause, reflect on the importance of their own well-being, and treat themselves to a break.

If you’re a mom, know that nurturing yourself isn’t just a luxury; it’s a necessity that enriches both your life and the lives of those you care for. So, in this article, we’ll explore six nourishing Mother’s Day health tips and acts of self-care to boost your physical and mental well-being.

But first, why is self-care so important?

The importance of self-care for mothers

A survey conducted by Today.com involving over 7,000 participants found that U.S. mothers rank their average daily stress levels at an 8.5 out of 10.

This statistic is concerning, as researchers have linked chronic stress to a number of serious health problems. But prioritizing your own well-being and self-care can reduce stress, resulting in:

Feeling better in the moment
Reduced risks of chronic disease
A more loving environment that helps your family to thrive
Strengthened family bonds

Improving your own sense of well-being can help you tackle daily challenges with more energy and resilience, positively affecting everyone around you.

While it’s natural to prioritize your family’s needs first, as the ancient Chinese scholar, Tokusan, said, “You can’t pour from an empty cup.”

6 Rejuvenating Mother’s Day health tips

1. Take some “me” time.

This might sound obvious, but many busy moms let it slide. So today of all days–even if only for five or 10 minutes–take some time for yourself.

Even a small amount of “me time” can allow you to recharge from the demands of the day. These moments help you:

Reduce stress
Reconnect with yourself
Process emotions
Regain a sense of well-being
Simply rest your body and mind

Whether spent reading a book, enjoying a relaxing bath, or simply watching your favorite show, taking a few minutes for yourself can help you feel more grounded–and more present with your family.

Studies show that taking regular breaks is one of the most powerful ways for busy moms to avoid burnout. Plus, it sets a valuable example for your children, teaching them the importance of caring for themselves.

2. Get moving.

If you’re always on the go, exercising might be the last thing you feel like doing. But it has a multitude of benefits for your well-being, including:

Improved mental health, due to elevated serotonin and endorphin levels (feel-good chemicals in the brain), which reduce stress, anxiety, and depression
Increased energy, due to higher oxygen levels in the blood and increased production of mitochondria in cells (the main catalyst of energy creation)
A stronger cardiovascular system, lower blood pressure, and reduced risk of heart disease
Higher quality sleep due to increased serotonin, which regulates your circadian rhythm
More confidence and self-esteem by supporting a healthier body image

If you’ve got a packed schedule, try incorporating several very short micro-workouts into your day. Do some quick stretches or jumping jacks, or walk up and down some stairs just enough to get your blood pumping.

Studies show even one to two minutes of these activities make a significant impact on your physical and mental health.

3. Practice mindful eating.

According to an American Psychological Association survey, women are more likely to report symptoms of stress than men, such as:

Headaches
The urge to cry
Indigestion or upset stomach
The habit of using food for stress management

One strategy that can help address these issues is mindful eating. Mindful eating involves slowing down and being fully present for the experience of eating, garnering a deeper awareness and appreciation of food while promoting a state of calm.

Try enjoying at least one of today’s meals slowly and mindfully, noticing all the colors, flavors, and textures of your food, as well as the physical sensations of eating.

Along with reducing stress, eating slowly and listening to your body’s signals can support digestive wellness and help you forge a healthier relationship with food, boosting your overall health.

4. Say no when you need to.

As discussed above, it can be all too easy to put everyone else’s needs above your own. But not setting boundaries puts your stress levels and overall wellness at risk.

In the words of Nedra Glover Tawwab, author of Set Boundaries, Find Peace: A Guide to Reclaiming Yourself, “Paying attention to your needs is self-care. And like putting on the oxygen mask, you’ll have more energy for others if you apply it to yourself first.”

By setting boundaries, you reclaim your sense of self, emotional well-being, and additional time to focus on things that truly matter to you. So, resist the urge to take on extra tasks today. Opt for some precious “me” time instead, or reinvest that time into your family.

You’ll also set a great example, modeling for your children that you don’t have to do it all, every day–and it is okay to say no.

5. Practice gratitude.

We all tend to get lost in the stress and struggles of daily life–especially as a busy mom. But when was the last time you reflected on all the things that are going right?

Expressing gratitude–even briefly–can be a powerful tool for improving both mental and physical health. Research shows this simple practice:

Alleviates stress, making daily challenges more manageable
Boosts mental health by supporting relaxation, emotional regulation, feelings of happiness, and a more positive outlook
Improves physical health by strengthening the immune system and contributing to better sleep
Benefits family dynamics by teaching children the value of appreciation and positivity, while supporting deeper connections with loved ones

The effects can be long-lasting, too. One study found participants who wrote gratitude letters showed increased activity in their medial prefrontal cortex, an area of the brain associated with emotional regulation and mood, as long as three months later.

So, today, try making a list of things you really appreciate about your life.

6. Get out in nature.

According to one national survey, Americans spend 90% of their time indoors. And when you’re a busy mom, that isn’t likely to change–except for certain special occasions.

But enjoying the great outdoors offers substantial health benefits, including:

Better mood: Nature can be a powerful stress reliever, reducing symptoms of anxiety and depression while promoting calm and positivity. The outdoors can, therefore, help you cope with the demands of motherhood in a more relaxed fashion.
Improved physical health: Being outside in the sunshine boosts vitamin D levels, which are essential for bone health, immune function, and general vitality. Physical activities in nature, like walking or gardening, also strengthen your heart and muscles.
Closer family bonds: Doing outdoor activities as a family can help you connect more deeply, creating cherished memories and conversations that last a lifetime.
Advanced children’s development: Research shows that playing outside can improve your children’s social and cognitive development, while supporting their physical health and vision (specifically, depth perception and eye-hand coordination).

So, whether it’s a morning walk, tending to a garden, or simply enjoying a cup of coffee on the porch, spend some time outdoors–and bring the family along so everyone benefits.

Making health and self-care sustainable for moms

Mother’s Day is a wonderful time to practice self-care. But you’ll get the most benefits of any healthy habit by doing it regularly.

This can be particularly challenging for busy moms. Here are some tips to create consistency.

Start small. If dedicating an hour daily doesn’t feel possible, start with five to 10 minutes. The cumulative effect over time can be transformative.
Involve your family. It’s easier to maintain healthy habits when everyone participates, and it’s a lot more fun. So take that nature walk or explore an introductory yoga class together.
Get support. You’re not in this alone. Lean on your friends, healthcare provider, or community for help.
Be flexible. Some days will be more conducive to self-care than others. Adjust your routine as needed, and don’t beat yourself up if you miss a day.

With these Mother’s Day health tips and acts of self-care, you can make this a truly rejuvenating holiday–and start a new self-care habit for yourself and your whole family. Remember, taking care of yourself is not selfish; it’s essential.

References:

A Comprehensive Review of Motherhood and Mental Health: Postpartum Mood Disorders in Focus – PMC

Parent- and Child-Driven Daily Family Stress Processes between Daily Stress, Parental Warmth, and Adolescent Adjustment – PMC

Self-care for anxiety and depression: a comparison of evidence from Cochrane reviews and practice to inform decision-making and priority-setting

StreSS and gender

Chronic Psychosocial Stress and Hypertension – PMC

Stress and the gut: pathophysiology, clinical consequences, diagnostic approach and treatment options

Stress-Induced Diabetes: A Review – PMC

Parenting and Child Development: A Relational Health Perspective – PMC

Fostering Caregiver Well-Being Toward Healthy Child Development

Do Improvements in Maternal Mental Health Predict Improvements in Parenting? Mechanisms of the Mindful with Your Baby Training – PMC

A Comprehensive Review of Motherhood and Mental Health: Postpartum Mood Disorders in Focus – PMC