Do you believe it’s possible to have abounding health, joy, and peace as a standard in your busy life? Do you think such a reality exists: balancing work demands and family commitments with your own personal needs and desires, all while maintaining your emotional wellness, good health, hormone balance, abundant energy, robust mental health, and meaningful spirituality? I believe it is possible - uncommon, but possible. Working mothers who navigate modernity like superheroes. I’d like to think I’m one of them, along with several of my inspirational friends and patients. We thrive, we don’t just survive. Not always, but most of the time. We each have our unique set of belief systems and sacred texts that help us. But a common guide we all use is the principles of Functional Medicine. It’s a systems-based approach to addressing the root causes of dysfunction and illness so you can experience authentic wellness in your life. Here’s a few foundational principles to help you.
- Prioritize Your Plate - Literally
It’s so important to recognize that food isn’t just calories or something to put in your cranky stomach; it's information. What you place on your plate directly impacts and alters every cell and organ system in your body and brain, and consequently influences your energy, your thinking, your mood, and your experience of living in your own, unique body.
Mindful Eating: In the midst of chaos, make a commitment to mindful eating. Savor each bite, eat slowly, and listen to your body's hunger and fullness cues. Mindful eating not only improves digestion but also connects you with the pleasure and dare I say sacredness of nourishing your body.
Quality Over Quantity: Focus on nutrient-dense foods. Load your plate with colorful vegetables, lean proteins, healthy fats, and whole grains. Prioritize organic, non-GMO, and locally sourced foods whenever possible to minimize exposure to toxins.
Balanced Blood Sugar: Keep your blood sugar levels stable by avoiding sugary snacks and processed carbohydrates. Opt for complex carbohydrates, fiber-rich foods, and protein-packed snacks to sustain your energy throughout the day.
- Stress Management: Nurturing Your Emotional Wellness
Stress is an inevitable part of a working mother's life, but how you perceive it and respond to it makes all the difference in how crazy overwhelmed or calmly confident you’ll be when the pressure is on.
Daily Mindfulness: Incorporate mindfulness practices into your routine. Even a few minutes of deep breathing, prayer, or meditation can reduce stress hormones and improve emotional resilience. Stretches of mindfulness are amazing nervous system resets and optimize your clarity.
Exercise as Therapy: Regular physical activity is a potent stress reliever. Find exercises you enjoy, whether it's yoga, jogging, hiking, or dancing, and mix it up! Exercise releases endorphins, the body's natural mood boosters. If you’re 40 or older, you’ll definitely want to include strength training to build and preserve muscle mass, prevent fat gain, and increase energy (exercise boosts your mitochondria, which are the energy factories in your cells).
Sleep Sanctuary: Prioritize sleep as a cornerstone of your emotional wellness. Create a sleep-conducive environment, maintain a consistent sleep schedule, and aim for 7-9 hours of quality sleep each night. (million-dollar tip: Stop the scrolling!)
- Hormone Harmony: Balancing Your Inner Symphony
Hormones play a pivotal role in your appetite, mood, energy, sleep, and mental health. Hormones are, by definition, messenger molecules. They send messages and deliver information to different parts of your body saying things like: increase blood sugar, feel more sexual, store fat, go to sleep, wake up, and mobilize!
Adaptogen Allies: Incorporate adaptogenic herbs like ashwagandha and rhodiola into your daily routine. Adaptogens help your body adapt to stress and balance hormones naturally.
Gut Health Connection: Your gut is the epicenter of hormonal balance. Consume plant foods that are high in fiber and polyphenols to nourish your microbiome, include fermented foods like kim chee and sauerkraut, and eat slowly and mindfully to support digestion.
Smart Supplementation: Consult with a Functional Medicine practitioner like me to explore targeted supplements that can help balance hormones, such as DIM (Diindolylmethane) for estrogen metabolism or magnesium for stress resilience.
- Self-Care Rituals: Nurturing Your Mental Health
Your mental health is the foundation of your well-being, and self-care practices are the cornerstones of maintaining it. Remember: practices are to be practiced! The way you’d explain to a child the importance of putting in the time and energy to practice their piano in order to experience the joy of making music, you, too, need to put in the time and energy to nurture yourself in order to experience the joy of great mental health.
Daily Gratitude: Practice gratitude daily. It shifts your focus from what you lack to what you have, fostering a positive mindset and all the wonderful neuroplasticity and hormones that go with it.
Time for You: Prioritize "me time" without guilt. Whether it's reading, attending a yoga class, or simply enjoying a cup of tea in solitude, make space for activities that replenish your soul.
Connection Matters: Surround yourself with a supportive community. Share your challenges and triumphs with friends and family who understand and uplift you.
- Support Systems: Leveraging Functional Medicine
Functional Medicine isn't just about what you do; it's about who you have in your corner.
Functional Medicine Practitioner: Consider working with a Functional Medicine practitioner who can personalize your approach. They can help identify underlying imbalances with specialized lab testing and develop a tailor-made treatment plan to optimize your health. Learn more about Dr. Jamie’s Functional Medicine practice here.
Health Coach: A health coach can provide guidance, motivation, and accountability as you implement lifestyle changes and navigate the demands of motherhood and modernity. Here’s someone we highly recommend: coachjojo
Peer Support: Connect with other working mothers who share similar challenges. Sharing experiences and solutions can be empowering and provide a sense of comfort.
As a working mother, you possess an innate resilience and strength that allow you to persevere even in the most demanding of circumstances. We must be vigilant in guarding our emotional and physical health. It’s a journey, and perhaps we’ll never feel we’ve fully arrived, but it’s all about bouncing back, making progress, and growing.
Embrace the journey of motherhood with a sense of purpose, knowing that by prioritizing your well-being, you're not only nurturing yourself but also setting an inspiring example for your loved ones. You are the superhero of your own story, and by embracing these practices, you'll continue to thrive and flourish amidst life's beautiful chaos.
