Tag Archives: health and wellness

How to Boost Your Health as a Busy Working Mom

Do you struggle as a busy working mom?  It may seem hard to maintain balance and keep health a priority.

According to the Pew Research Center, mothers are spending more time in the labor force, as compared to prior generations, and many of them report feeling a lot of pressure to find an appropriate balance between their roles as a professional and a parent (2019).

This study summary, published in the Journal of Happiness Studies, honed in on psychological factors related to working mothers.  The researchers concluded that the mother’s sense of well-being dropped when feelings of inadequacy, pressures, or less social connectedness were present (2017).

Some of these feelings could easily arise when a sense of balance is challenged and schedules feel hectic or erratic.  Furthermore, this could lead to overwhelm and be emotional taxing which can increase adverse stress levels.  Also, it could inadvertently put positive self-care and health on the back-burner.

Three ways to bring about a little calm to the chaos and, therefore, recenter focus on balance and good health could include the following;

Establish an iterative routine – Routines can help to keep various facets on the priority list.  They are great when they are realistic.  However, chances are pretty high that, as a busy working mom, there will be the need to incorporate a little flexibility.  Therefore, planning various buffer time or blocking off a few extra time slots in the calendar can help to plan for unexpected interruptions.

Create a personal wellness zone – This is a tactic used in workplace wellness and some may be the lucky ones with access to these companies that provide wellness zones.  However, others may be working from home or amid of work-related travel.  Therefore, a little creativity to set up a tailored wellness zone may be necessary.  This could include designating a place for meditation, finding a quiet area for napping, or structuring a space for a workout.

Leave time to wind down – Sleep is one of the most significant factors in human health.  Yet, it can be easily disrupted as a person’s anxiety levels increase.  Similar to elevated and adverse stress levels, inadequate sleep can wreak havoc on the human body and lead to feeling pretty crumby.  Also, depending on the age of children, there may be uncontrollable disruptions.  Emphasizing good quality sleep when possible can be well-worth the priority.  Finding ways to wind down can help ensure that sleep and times of rest are both adequate and more relevant in quality.

Other tips and tricks to find greater balance and boost health include the following:

  • Prioritize family communication
  • Carefully delegate tasks and to do’s
  • Spend time in nature
  • Leave time for creative thought
  • Use a journal
  • Incorporate mindfulness approaches

Finally, this Thrive Global article, 21 Productivity Hacks for Working Moms, provided a pretty fantastic list of suggestions to help simplify while also getting a lot of things done.

Sense of accomplishment from and contributions made to work can be significant intrinsic motivators as well.  Finding a good balance between this role and other responsibilities, such as that of a parent, can be supportive of good overall health and well-being.

Photo credit(s):  Sue Zeng on Unsplash

Ashley L Arnold, MBA, MPH is a lifestyle health educator and coach who supports clients to channel authority over their health, well-being, and overall vitality.  Offering health education approaches and 1-on-1 coaching modules, she gets them out of excess weeds of information and inconsistent practices that don’t get desired results.  Through helping people focus on the right applications paired with appropriate consideration for bio-individual facets, they become stronger, more confident self-advocates for their health.  Bottom line, they will surpass challenges, embrace healthful living with ease, and, best of all, feel a greater sense of empowerment and more energy!

In need of formalized support to make healthful lifestyle changes?  Contact me through my business site.

Stress and Well-being are Top of Mind in 2020 {ironically, April is Stress Awareness Month}

Are you concerned about your stress and well-being?

Stress and the sense of worry have catapulted.  The various unexpected circumstances and interruptions this year (2020) have led to significant changes in many people’s lives including daily routines.

All of this sheds further light on stress health.  Times that are riddled with unexpected circumstances can present a great opportunity as well.

It is not uncommon for people, in their busy day-to-day, to put stress health on the back burner.  Yet, excess elevated stress levels that are not appropriately dealt with can cause a cascade of other health-related impairments.

…furthermore, making it more challenging to stay healthy.

This includes interference to our immune health, sleep, physical health, mood, and emotional well-being.  More details can be found from sources such as The American Institute of Stress.

An important concept to understand is that not all stress is bad.  Stressors can help to build resilience and, in a sense, make us stronger.  The New York Times recently published a nice write-up on this facet.

Finding ways to focus on how you respond to stressors in the day-to-day can be well worth the while.  Often, it is just about getting started…  pressing that imaginary “begin” button.

Developing a healthy relationship with stress can catalyze improvements in health and well-being as a whole.

If you are one of those people who have put stress health on the back burner OR need a simple format to get started, I have something for you.

In my service business, I have unlocked a 3-day workshop focused on a “keep it simple” approach to addressing stress in your daily lives.

Visit our News and Updates section to learn more.

Photo credit(s): Hello I’m Nik 🎞 on Unsplash

Ashley L Arnold, MBA, MPH is a lifestyle health educator and coach who supports clients to channel authority over their health, well-being, and overall vitality.  Offering health education approaches and 1-on-1 coaching modules, she gets them out of excess weeds of information and inconsistent practices that don’t get desired results.  Through helping people focus on the right applications paired with appropriate consideration for bio-individual facets, they become stronger, more confident self-advocates for their health.  Bottom line, they will surpass challenges, embrace healthful living with ease, and, best of all, feel a greater sense of empowerment and more energy!

In need of formalized support to make healthful lifestyle changes?  Contact me through my business site.

What Are Superfoods and How Can They Help You

You may be hearing about “new superfoods” this year.

What does this mean and how can you fit this information into a realistic plan for health and wellness?  (Hint, see below for 3 tried and true tips).

Essentially the term “superfood” is not necessarily one that is scientific but may still be relevant to consider with identifying food sources that are packed with nutrients.

“Superfood” is indicative of a food source and the compounds within it that have been linked to certain health benefits or the prevention of adverse health conditions.  Many of these foods are derived from plant-based sources, although not all.

You will likely hear about the power of these foods concerning a range of health topics including, but not limited to the following:

  • weight loss
  • reversing or preventing cognitive impairments and our overall brain health
  • help in mental and emotional wellness, such as conditions like depression
  • overall health of the gut
  • stress reduction

The health benefits from these foods may include reducing excess inflammation and adverse oxidative stress which are two key factors involved in the discussion of chronic health conditions.  This is also a key reason for the emphasis on these “superfoods” when it comes to your health outcomes.

It seems that each year there is a new list of hot topic food options that can apply to your health and wellness but may also be trendy and, therefore, will show up in restaurants or product offerings.  This is not necessarily a bad thing, but something to be aware of as an empowered health consumer.

So, what are a few of these “2020 superfoods” that you may be hearing more about this year?

In somewhat of a continuation from recent years past, you will be hearing and learning more about fermented foods, seaweeds and algae, and seeds that are both edible and carry significant nutritional benefits.  Furthermore, food sources that may aid in your digestive health such as those with prebiotics, fiber, or digestive bitters.

A term that you may hear and could be new to you is “nervines” which are adaptogenic herbs supportive of your nervous system or are “neuroprotective”.  Nervines can also influence hormone regulation so can be important in many health-related conditions.  Also, these food sources may be good to include in your health plan for approaches to stress.

One of my all-time favorite companies for herbs, spices, teas, and essential oils is Mountain Rose Herbs.  They break down Understanding Nervines and Adaptogens in their blog.  Furthermore, Healthline, a leading source for consumer information related to health and wellness, also provides an overview of Adaptogenic Herbs.

Then, of course, there are the tried and true options such as berries, avocados, beets, dark leafy greens and microgreens, mushrooms, and fatty fish like salmon or sardines.  An important attribute to many of these foods is the rich pigments (i.e. color) of the food.  In natural foods, color is often indicative of nutrients critical to human health.

So how can you make sense of the term “superfood” used in media and marketing?

According to the leading global consulting firm, Accenture, consumers are changing to be more health-conscious and aware.  Also, the emphasis on personalized approaches to diet and nutrition is growing.

As a health and wellness professional myself, it is an exciting trend to observe.  Yet, it is also one to monitor for quality and overall relevance of the information.  As alluded to above, there is an intersect of science and marketing with the term “superfood”.  However, there are certainly ways to remain clued in and empowered as a health consumer.

In closing, 3 simple, tried and true approaches to include superfoods in your health and wellness are:

  • Eat colorful foods in variety
  • Incorporate nutrient-dense foods into snacking
  • Include herbs and spices in food preparation and cooking

If you simply start with and focus on these 3 tactics, you will undoubtedly be at an advantage when it comes to living most healthful and well.

Photo credit(s):  Ella Olsson on Unsplash

Ashley L Arnold, MBA, MPH is a lifestyle health educator and coach who supports clients to channel authority over their health, well-being, and overall vitality.  Offering health education approaches and 1-on-1 coaching modules, she gets them out of excess weeds of information and inconsistent practices that don’t get desired results.  Through helping people focus on the right applications paired with appropriate consideration for bio-individual facets, they become stronger, more confident self-advocates for their health.  Bottom line, they will surpass challenges, embrace healthful living with ease, and, best of all, feel a greater sense of empowerment and more energy!

In need of formalized support to make healthful lifestyle changes?  Contact me through my business site.