Sleep deprived, stressed-out moms besides obviously needing sleep, also need to keep going. There’s no choice. There are diapers to change, clothes to wash, dry, fold and put away, dishes to wash, meals to cook, appointments and play dates to keep — who has time to rest?
The Dangers of Caffeine
Most moms turn to caffeine. Just try getting us to do much before we’ve had our java, right? Thing is, caffeine may not be the best way to get energy whether through coffee or caffeine-laden energy drinks.
Large doses of caffeine (more than 300 mg a day, or more than two or three cups of coffee) can cause:
• Insomnia
• Increased heart rate and respiration
• Nervousness and restlessness
• Headache
• Anxiety
• Ringing in the ears (1)
Women who are pregnant or nursing should use caffeine with caution. “Caffeine passes into breast milk, so nursing mothers should closely monitor caffeine intake…. Caffeine in large amounts is possibly unsafe during breast-feeding. Caffeine can cause sleep disturbances, irritability, and increased bowel activity in breast-fed infants.” (1)
WebMD lists numerous medical conditions in which caffeine can be dangerous if taken in excessive amounts.
Top 9 Energy Boosting Lifestyle Changes
So, what’s a mama to do?
Energy Boosting Tip #1
Make sleep a priority. Turn off the TV earlier. Set aside washing dishes. It’s tempting to get housework done when baby’s sleeping, but this really is a time for you to recharge, too. Go with what your body needs.
Energy Boosting Tip #2
Get your body moving. It doesn’t even have to be formal exercise at a gym. Just 10 minutes playing with your kids, walking the dog, or walking with your little ones in a stroller or wagon to the park will increase the amount of oxygen you’re taking in. This in turn will increase your energy.
A study conducted by California State University showed that “a brisk 10-minute walk not only increased energy, but the effects lasted up to two hours. And when the daily 10-minute walks continued for three weeks, overall energy levels and mood were lifted.” (4)
Energy Boosting Tip #3
Take deep breaths. Short, shallow breathing deprives your body of oxygen and the less oxygen you’re taking in, the less energy your body will have.
Energy Boosting Tip #4
Eat Breakfast. Your body needs fuel. “Eating food high in fat and sugar, or skipping breakfast altogether, will leave you feeling lethargic all day, says Lois Ferguson, a registered dietitian in Mississauga, Ont. [Canada]” (2)
Lois went on to say that a healthy breakfast should include proteins and complex carbohydrates to help keep blood sugar balanced and stabilize energy.
Energy Boosting Tip #5
Stay hydrated. Fluids transport nutrients and oxygen to the cells and organs. Fluids can come from water, fruit, vegetables, milk, juice, and noncaffeinated, nonalcoholic drinks. (1)
Energy Boosting Tip #6
Eat more times during the day. Leslie Beck, a dietitian in Toronto, Canada, recommends eating five or six small meals throughout the day, about every three to four hours, to maintain steady blood sugar levels.
Energy Boosting Tip #7
Ensure you’re getting enough iron. “Women aged 19 to 49 need 18 to 30 milligrams a day of this mineral…, which helps the blood absorb energy-producing oxygen.” (2) This is something that your doctor will need to check out. Combine foods rich in iron with vitamin C to boost absorption.
Energy Boosting Tip #8
Get into the sun. The rays from the sun, even through a window, reset your body’s internal clock to daytime.
Energy Boosting Tip #9
Enjoy showers and scents. Choose a shower gel with invigorating scents such as peppermint, jasmine, or grapefruit.
Sources:
1) Caffeine: Caffeine Side Effects & Safety. WebMD. Web. June 3, 2013.
http://www.webmd.com/vitamins-supplements/ingredientmono-979-CAFFEINE.aspx?activeIngredientId=979&activeIngredientName=CAFFEINE
2) 10 simple ways to get more energy. Embrett, Cheryl. Canadian Living. Web. June 3, 2013.
http://www.canadianliving.com/health/mind_and_spirit/10_simple_ways_to_get_more_energy.php
3) Natural Energy Boosters for New Moms. Parenting.com. Web. June 3, 2013.
http://www.parenting.com/gallery/natural-energy-boosters?pnid=130561
4) Top 10 Ways to Boost Your Energy. WebMD. Web. June 3, 2013.
http://women.webmd.com/features/10-energy-boosters
Reviewed June 4, 2013
by Michele Blacksberg RN
Edited by Jody Smith