In the busy cycle of life, mothers are often silent victims, taking care of their families and taking care of their work, often forgetting themselves. To help mothers maintain physical and mental health sustainably, nutritionist Eti Jain (Indian Women's Health Association) shared 15 practical tips that are easy to apply in daily life.
Drink warm water with nuts in the early morning
Eti Jain advises: Put the fenugreek or chia seeds in warm water overnight and drink in the morning. This helps activate the digestive system and start the day gently.
Add protein to every meal
Protein from eggs, tofu, lentils, lean meat not only helps maintain energy but also supports hormonal balance and strengthens muscles.
Preparing meals in advance
Spending time on the weekend to prepare vegetables or steep cereals will help reduce cooking stress during the week, Jain says.
Not dependent on tea/co coffee
Instead of getting high on caffeine, prioritize healthy snacks and drink plenty of water to maintain long-lasting energy.
Bring nutritious snacks
Fruits, roasted beans, protein bars or small salads are convenient choices to help mothers avoid unhealthy fast food.
Dinner before 9 o'clock
This habit helps improve digestion and sleep quality. Jain recommends eating dinner early to sleep deeper.
Don't miss breakfast
Even when busy, a simple breakfast like a bowl of yogurt or bean sprout will help warm up the body effectively.
Allowing children to participate in cooking
Preparing meals with children helps strengthen feelings, while teaching children about healthy eating habits.
Drink water while cooking
The National Institute on Aging emphasizes that adding water when cooking will improve alertness and reduce burnout.
Turning your favorite dish into a healthy version
There is no need to completely abandon favorite dishes, create low-fat, low-sugar versions to be both delicious and healthy, Jain suggested.
Do 15-minute stretching in the kitchen
According to Harvard Health, performing a few stretching movements while cooking will help increase blood circulation and reduce muscle tension.
Eat fruit in the mid-morning
Fruits are best digested on an empty stomach. Humanitas University (Italy) believes that eating fruit after main meals can cause bloating and reduce nutrient absorption.
Maintain a regular eating schedule
According to Johns Hopkins University, eating on time helps balance blood sugar and improve mood, especially necessary for busy mothers.
Soak beans and grains before cooking
Jain says, Pre-soaking saves time and increases nutrient absorption, while reducing bloating.
Spend 5 minutes resting up
Whether just sitting still, breathing deeply or sipping herbal tea, these short breaks help me "recharge the battery" mentally. The Indian Yoga Institute encourages daily mindfulness practice to improve mental health.
