Nourishing Your Body: Yoga and Nutrition Tips for Busy Mums
Life as a mum is a beautiful journey, but it often comes with the challenge of juggling multiple responsibilities, leaving little time for self-care. We tend to spend all the time to create nutritious and healthy food for the kids keeping them active driving them to various activities whilst we don’t seem to have little or no time for our own wellbeing. In the long run this can have huge effects on our body and our energy. We should be the role model for our kids showing them it’s important for all of us to look after our body.
This blog post is dedicated to busy mums who are looking to nourish their bodies with the powerful combination of yoga and nutrition. Discover how these practices can seamlessly integrate into your daily routine, promoting physical well-being and a revitalised sense of energy.
The essence of yoga and ayurveda
The foundational principles of both yoga and Ayurveda share a common goal of promoting balance and aligning the individual with their natural state of well-being.
Yoga, derived from the Sanskrit word "yuj," means union. Yoga is a philosophy and a set of practices aimed at achieving harmony between the mind, body, and spirit. The eightfold path of Yoga, as outlined by the sage Patanjali in the Yoga Sutras, serves as a guide for individuals on their journey toward self-realisation. The path includes ethical principles (yamas and niyamas), physical postures (asanas), breath control (pranayama), withdrawal of the senses (pratyahara), concentration (dharana), meditation (dhyana), and ultimate union with the divine (samadhi).
Ayurveda, the ancient system of natural medicine, translates to "science of life" in Sanskrit. Rooted in the belief that health is a state of balance between the body, mind, and spirit, Ayurveda provides a comprehensive approach to well-being. It recognises that each individual is unique, and therefore, a personalized approach to health is essential.
So how do these principles fit in for you as a busy mum and how can they help you live your life to the fullest and be the best version of you?
Yoga and Ayurveda have the same goal of promoting holistic well-being. If you practice yoga, it will enhance your physical and mental flexibility, while Ayurveda provides a personalised way for maintaining balance. Together, they offer a comprehensive approach to health, encompassing physical fitness, mental clarity, and spiritual connection. If you as a busy mum incorporate a combination of both into your daily ritual it can cultivate resilience, balance, and a sense of inner calm. Empowered with these tools you can navigate the demands of motherhood with grace, ensuring that self-care becomes an integral part of their journey.
Yoga for busy mums
The power of quick yoga sessions
If you don’t have a lot of time you might feel like skipping your training session but actually a short and effective yoga session could do wonders for you. You can incorporate simple poses and stretches into your daily routine promoting flexibility and releasing tension. Power yoga emphasises proper alignment and body awareness. Over time, this can contribute to improved posture, reducing tension in the neck, shoulders, and spine especially beneficial if you sit or stand for a long time.
Mindful movement
The importance is connection between yoga and mindfulness. When you exercise you should bring awareness to your movement, fostering a mind-body connection which enhances overall wellbeing. Being present is the key to have maximum benefit, focusing on your breath and listening to your body and what it needs.
Yoga for Stress relief
Yoga can also be very beneficial for stress relief which can build up during the day. Incorporating some specific yoga poses can help you manage your daily challenges with greater ease. Try some of these poses during the day to calm down the nervous system. The combination of movement, breath control, and mindfulness in power yoga enhances mental focus and concentration. This can help alleviate mental stress and promote a more cantered and calm state of mind.
Child's Pose (Balasana):
Kneel on the mat, sit back on your heels, and extend your arms forward. Rest your forehead on the mat and relax in this gentle stretch, focusing on deep breaths.
Cat-Cow Stretch (Marjaryasana-Bitilasana):
Start on your hands and knees. Inhale, arching your back and lifting your head (Cow Pose). Exhale, rounding your spine and tucking your chin to your chest (Cat Pose). Repeat in a flowing motion.
Standing Forward Bend (Uttanasana):
Stand with your feet hip-width apart, hinge at your hips, and fold forward. Let your upper body hang, releasing tension from your neck and shoulders. You can bend your knees slightly for comfort.
Easy Pose with Forward Bend (Sukhasana with Forward Bend):
Sit cross-legged, inhale, and lengthen your spine. Exhale, hinge at your hips, and gently fold forward. This pose releases tension in the back and neck.
Nutrition strategies for busy mums
Satvic living is a key concept in Ayurveda, an ancient system of medicine that originated in India. The term "Satvic" is derived from the Sanskrit word "Sattva," which means purity, balance, and harmony. Satvic living emphasises a lifestyle that promotes mental clarity, spiritual growth, and overall well-being. The three primary qualities in Ayurveda are Sattva (purity), Rajas (activity), and Tamas (inertia). A Satvic lifestyle seeks to cultivate the Sattvic qualities, fostering a state of balance and tranquillity.
Prioritise nutrient-rich foods
One of the key things of sattvic and ayurvedic lifestyle are pure, fresh, and minimally processed foods. They include fruits, vegetables, whole grains, nuts, seeds, and dairy products obtained ethically and sustainably such as organic food or homegrown. This doesn’t mean you have to throw out all the food you have and start over but aim to slowly eat more fresh and unprocessed foods. These types of foods also provide the body with more nutrition and will aid in the bodies healing system and providing more sustainable energy for the demands of daily life.
Quick and healthy meal ideas
You don’t have to spend hours cooking up something healthy, there are plenty of ideas for nutritious food that can be done in a short time.
Breakfast: You might not have too much time in the morning but a good one is to prepare the night before, so you still can get some fuel into your body.
Overnight oats - mix some rolled oats with milk or yogurt in a jar. Add fruits, nuts, and a touch of honey or maple syrup. Refrigerate overnight and grab it in the morning for a ready-to-eat breakfast.
Chia pudding -Mix chia seeds with milk and let it sit in the fridge overnight. In the morning, top with fresh fruits, nuts, or a drizzle of honey.
Lunch: These are easy to make and bring to work and prepare ahead of time.
Quinoa Bowl - Combine cooked quinoa with roasted vegetables, grilled chicken, and a flavourful dressing.
Turkey and Avocado Lettuce Wraps - Wrap lean turkey slices, avocado, and your favourite veggies in large lettuce leaves for a low-carb, quick lunch.
Hydration for energy
Hydration and drinking enough water are also important. This could be water with some lemon or frozen berries or some herbal teas to mix it up. Often when you feel thirsty it’s already too late to drink so it’s better to have your water bottle and sip water throughout the day. Staying hydrated is directly linked to energy levels and also plays a vital role in cognitive functioning. Well-hydrated mums are better able to focus, concentrate and make sound decisions. Hydration also helps for better digestion which can often be a problem for busy mums. A good digestive system is the key to your health and better immune system.
Listening to hunger signals
Yoga cultivates awareness of the body. By listening to hunger and fullness cues, you can develop a healthier relationship with food and avoid emotional or stress-related eating. Think about the fuel gage in the car, when you are just in the middle and feel just right then it’s time to stop eating. If you overeat you feel the opposite, less energetic and tired.
Finding the synergy between yoga and nutrition
There is so much that goes hand in hand when looking at yoga lifestyle and nutrition and that will help you as a busy mum but could also help your whole family to a better way of living.
Practice mindful eating during meals - Pay attention to the flavours, textures, and sensations to enhance the overall dining experience. Avoid having noises in the background such as tv, phones etc.
Integrate gut-friendly foods into your diet - Probiotic food such as yogurt, kefir, and fermented foods can contribute to gut health, supporting overall well-being. If your stomach feels good your whole wellbeing will thank you for it. In Ayurveda ‘agni’ is your digestive fire. It represents the metabolic and transformative processes responsible for breaking down food, absorbing nutrients, and eliminating waste.
Involve your family- Consider incorporating short yoga sessions or cooking together to foster a shared commitment to health. If you show what good benefits you are getting your family might also take part and be interested in doing the same.
Self-nourishment is not a luxury but a necessity for busy mums. By embracing the synergy of yoga and nutrition, you can cultivate a holistic approach to health that rejuvenates your body, mind, and spirit. Start small, stay consistent, and celebrate the journey of nurturing yourself amidst the beautiful chaos of motherhood. It will pay off in the long run and you will improve your wellbeing, have more energy and feel more present in your everyday life.
