Nurturing Your Body & Soul:
A Mother's Guide to Physical Health
Welcome back, dear Mama!
In our ongoing journey toward optimal well-being, today we delve deeper into the concept of multi-dimensional health.
Multi-dimensional health encompasses not only the physical but also the mental, emotional, social, and spiritual aspects of our lives.
Each dimension is interconnected, influencing our overall health and quality of life. If you wish to read in more details about it I encourage you to read my previous blog post:
https://www.themagicofmotherhood.life/blog/beyond-the-plate-embracing-multidimensional-health
Today's Focus: Navigating Physical Health
Today I will navigate you through the landscape of physical health, the dimension that often comes to mind for people when talking about health and wellbeing. I will address key components and I will provide practical tips and strategies that you can easily incorporate into your busy daily routine. Whether you're looking to enhance your energy levels, prevent illness, or simply feel your best, these insights are tailored to empower you on your journey toward optimal physical health.
The Benefits of a Good Physical Health
By actively and regularly taking care of your physical health you can obtain benefits like increased energy, reduced risk of chronic diseases, and an improved immune system.
Bio individuality is key here, as in all other aspects; what works for me might need to be adjusted to your own circumstances and preferences. But here are some tips on how to maintain or improve your physical health:
Hydration:
The Foundation of Vitality
The human body is composed of 60 percent water, the brain is 70 percent water, blood is 80 percent, and the lungs are 90 percent water. Usually when you feel thirsty then your body is already dehydrated, so it is better to keep yourself hydrated by having a glass of water regularly.
How much water each individual needs is unique, but as a rule of thumb try the following: Have one glass of water right after getting out of your bed, and one glass before each meal you have.
If you do physical exercise add an extra glass after your workout. Also during hot summer days your body might naturally ask for more hydration.
Would you guess that digestive problems like constipation, headaches, fatigue, irritability, nausea, dry skin and dry mouth are all common symptoms of dehydration of the body? Often people would not associate these symptoms with the lack of water in the body.
Have you noticed that these symptoms are matching the ones of the hangover?
Hangover is a severe dehydration of the body, that is why it is very important to drink water when consuming alcohol. Other drinks that are dehydrating the body are all sugary beverages like soda, processed juices, tea and coffee.
🔥 HOT TIP #1🔥
You don´t have to give up these drinks all together, moderation is key.
I personally love my morning routine with my cup of hot coffee.
After taking girls to school I come home to the empty house and enjoy the moment. I make my freshly brewed coffee, sit down in silence, and just enjoy this short time I can dedicate to myself. Whenever I can I sit outside on the terrace and enjoy the morning sun as well.
But before I drink my cup of coffee I have a glass of water so the coffee pushes out that water instead of dehydrating my body.
🔥 HOT TIP #2🔥
If you drink water filtered with osmosis it is important to pay attention on the miner intakes. Osmosis filters out not only the toxic elements, but also the useful ones. To most filter units you can add a mineral filter that enriches your clean, filtered water with minerals. Or you can add some sea water or unrefined sea salt to your drink or cook with it to rebalance the minerals.
Nutrition: Nourishing from Within
Upgrade your diet by incorporating a rainbow of fresh, seasonal fruits and vegetables, along with wholesome grains, legumes, nuts, and seeds.
Minimize processed and junk foods, opting instead for whole, unadulterated ingredients to fuel your body optimally.
Try to consume your foods in their most natural form possible to make sure you are reducing processed foods.
With processed foods the biggest problem is that they have so many different additives, colouring, preservatives, and trans fats that are harmful for our bodies.
Movement: Embrace Active Living
Did you know that recent studies show that distributing short periods of physical activity throughout the day can lead to significant improvements in metabolic health, endurance, and vitality?
It is a fantastic news for busy mums and professional.
I used to stress out about the fact that since I became mum I can hardly ever find the time to spend 45-60 minutes on exercising. But I can surly find 10-15 minutes here and there to incorporate movement into my daily routine.
Movement sometimes means a little dance while I am cooking or hanging out the washing.
Most of the time I opt for the stairs instead of the elevator, sometimes I do stretching while playing with kids on the floor and durind the day when I have to take out the dog for a walk I add an extra 15 minutes to the walking time so we can go to the park and have a 30 minutes break walking and enjoying nature. Sometimes I do a little yoga, often without changing clothes. For inspiration for short yoga sessions you can also check my YouTube channel
where I have a few videos called office yoga. For these sessions you don´t need to change clothes or have a yoga mat, yet you will feel refreshed and energized after each session.
The key is to find the physical movement that you really enjoy to boost your mood and combat stress.
Prioritize Rest: Nurturing the Soul
As a mother, I can't get 8 hours of sleep, but I've learned to prioritize rest.
It was a big learning curve for me, as I used to use those short breaks for household choirs until my body had had enough and burnt out. Then I had to learn to let go of perfection and accept the fact that I need to take care of myself, so I can take care of others.
I engage in activities that relax me during a 15-30 minute break, and sometimes that means putting my feet up, even if the house seems to have been hit by a bomb.
Especially in the beginning you might feel guilty for taking time for your rest and relaxation instead of getting ahead with your "obligations" at home, but if that happens just take a big breath and remind yourself :
“Self-care is giving the world the best of you, instead of what’s left of you.”
You can´t pour from an empty cup. First you need to fill it up, so you can give to others from the overflow.
With little tricks like that you can care for your multi-dimensional health without having to create activities and carve out big amount of extra time in your agenda. As a busy-mum organization and time efficiency is key.
Conclusion: Your Path to Vibrant Health
As we conclude our exploration of physical health within the realm of multi-dimensional wellness, remember that small, consistent actions yield profound results.
Whether it's taking 5 minutes break to stretch or stealing moments of stillness amidst the daily hustle, each choice contributes to your journey toward vibrant vitality.
So, dear Mama, seize the opportunity to nurture your physical well-being – your body and soul will thank you for it.
Dear Mama, your journey toward vibrant vitality is a shared one, and your voice matters. I'd love to hear from you!
How do you prioritize physical health amidst the beautiful chaos of motherhood? Share your tips, struggles, or simply drop a comment below to connect with our community of empowered mothers.
Let's uplift and inspire each other on this magical journey of motherhood and wellness.
Your story could spark a positive change in someone else's life. Can't wait to read your thoughts!
With much love,
P.S.
🎙️ In my podcast of “In Harmony with Vitality” with the show´s co-host, Marta we discuss this dimension in details in this episode:
