A Mama’s Guide to Wellness

05/18/2020

Now, more than ever, we as mamas are being challenged to see how well we can hold our sh!t together. Whether you’re a new mom fresh into your fourth trimester, or a veteran mama with 3 kiddos, we are all facing new uncharted waters with COVID-19.

Please remember that this is not a game of comparison. No one has it easier or harder than the next. Every single one of us has had to step up our game, so let’s first challenge ourselves to lift each other up. Call a mama you know just to tell her she’s doing a great job. To ask how SHE is doing. To be an ear, or a virtual shoulder to cry on. And the next time you go into the washroom, look yourself straight in the mirror and say,

“YOU ARE A ROCKSTAR.”

It has been 2 months. 2 freaking months!?

So, as a physiotherapist, I thought it fitting to share one of the most basic concepts we discuss with our clients – and one of the hardest to follow through on, consistently, when we are in survival mode: The 5 pillars of wellness.

1. Relaxation

What a joke, right? But it is SO. CRUCIAL. Aim for 15 minutes a day to yourself to just breathe. Can’t do it all at once? Break it up into 3 parts, 5 minutes each. The easiest time to start is before you get out of bed. Baby/toddler/partner can wait 5 minutes for you to get it together, to be in a better place mentally, before you start your day. I promise. Then mix in another sesh when the kiddo(s) is/are napping, and again before bed.

What does this look like? Whatever you want it to. Do you love meditating? Throw on a 5 minute diddy from Breethe or Headspace and be on your way. Meditating not for you? Cool. Journal your thoughts, 3 things you’re grateful for, lyrics to a song that picks you up. Do a yoga video.

One of my favourites? Awaken your senses. While you’re eating, brushing your teeth, or walking/sitting outside think: What do I smell? What do I feel? Taste? Hear? See? It is really quite grounding, and makes you feel very in tune with your surroundings. Very calming. Give it a try!

2. Exercise & Movement

Our bodies crave movement. Ideally, research suggests 150 minutes a week of exercise. That’s 30 minutes x 5 days a week. If you can’t hit 30 minutes all at once, don’t worry! Break it into 2, or even 3 sessions through the day.

The most important concept is to do something that is fun for you. This doesn’t need to mean lifting heavy or training for a marathon, but it certainly can. Yoga, jogging, dancing, walking, stretching – whatever excites you will excite your body, and give you the biggest bang for your buck.

3. Sleep

Quality sleep is one of the best defences for our immune system. We heal while we sleep. Sleep is restorative, imperative for optimal brain function, and helps regulate many body systems.

If you sleep for 8-10 hours but don’t wake feeling rested, take a hard look at your sleep hygiene.

My favourite tips are:

• • • Maintain a regular bed time routine. Just like we do for our children, having a consistent bedtime routine is important. Studies show it supports our bodies circadian rhythms (our 24-hour internal clock) to help us function optimally, maintain cardiac (heart) health and improve metabolism.
    • No blue light 1-2 hours before bed. This includes television and cell phones. Why? The blue light emitted from these devices actually prevents the natural release of melatonin (a natural sleep hormone released to trigger your body systems to rest). So, even though you’re physically tired, your brain is being told to stay awake. This leads to poor quality (not enough deep and REM) sleep.
    • Dim the lights 1 hour before bed. This helps signal your body’s circadian rhythm to move into a more relaxed state, making it easier to fall asleep quickly.
    • Use your bed for sleep (and sex). If you sit on your bed to do work or to scroll through Facebook, eat, have your coffee… then it becomes a neutral territory. Have your bed and bedroom be a sanctuary so your body knows that, when we’re in here, we do sleep.
    • Limit caffeine and alcohol 3-4 hours before bed. Caffeine is a stimulant so it may prevent you from falling asleep quickly and efficiently. Alcohol, although a depressant which may make you sleepy, has been shown to disrupt sleep in the second half of the night.

4. Diet

We all know how vital good nutrition is, but sticking to healthy eating is challenging at the best of times. The biggest tips are to use food as fuel (not comfort), and load up your diet with lots of veggies, good fats, and whole grains.

If creating a healthy meal plan is a challenge for you, seek out your local Nutritionist or Naturopathic Doctor for some tips and tricks!

5. Social Connection & Mental Health

One of the biggest challenges of the COVID-19 pandemic has been the disruption to our physical connection with others (apart from those in our household). Everyone’s mental health has taken a huge hit – how could it not? However, this does not mean we cannot be social.

Yes, this will look different than previously, but we live in an incredible time where we can be so connected through a variety of mediums: Zoom, Facebook messenger video chat and Instagram live to name a few.

Does it take more effort? Yes. Is it a pain that you can’t just drive to someone’s house or meet for coffee? Also yes. But is it crucial for our mental health? Heck yes.

So I challenge you to call a friend for a Zoom coffee date, join an online virtual class, write a note to a frontline worker, paint a rock with your kiddo(s) and leave it on your neighbour’s steps… whatever brings you joy.

Please remember, you do not (read: CAN NOT) implement all of these, all at once. Pick one to focus on for the next week, and once it feels like second nature, focus on another pillar.

These pillars of wellness are so vital, now more than ever.

You cannot pour from an empty cup. So, if you feel like you’re running on fumes, take a good hard look at which area you want to focus on first and do it. Do it for your kiddos, do it for your family, but most of all – do it for yourself.

You, mama, you are doing amazing. You are mothering through a pandemic. You are taking on the motherload, and powering through. If that doesn’t define the strength of motherhood, I don’t know what does.

This is your sign to give yourself permission to care for you.

Now go upstairs, find a quiet place, and breathe.

You’ve got this.