Knackered Mums SOS: Start here for better energy

Being a mum and being knackered go together. If you’re one, then you’re the other. Right?

Every mum that comes to see me is knackered. Varying degrees of burnt-out-on-their-knees, just-let-me-sleep knackered. Since day 1 of becoming a mum, they’ve put their health at the bottom of their to-do list - until they hit a wall and just want to feel better. More energised. Less shouty. More clear-headed. Less sugar obsessed. And definitely less hormonal.

I’m going to share a secret with you. Having more mama energy isn’t about the perfect diet or Insta-worthy plates of food. It’s not about poring over recipe books or being a domestic goddess. It’s about grasping a little nutrition 101.

Your energy day-to-day can be transformed with some dietary tweaks.

Normal life felt like it had resumed last summer. The kids even went back to school in September. But the latest Lockdown here in the UK, in deep winter, has been brutal for many mums. I keep hearing, “It’s too much.”

I know it feels like there isn’t a second for you, but trust me when I say that paying a little attention to yourself will help with the overwhelm.

(And no, it doesn’t have to take loads of time, planning or shopping.)

What and how we eat can have a huge impact on our energy levels. Now, there are many reasons why you could feel tired and there are many possible ways to address low energy. What I would say to you is that if your tiredness is recent or much worse than usual, it’s worth seeing your GP and having a chat with them.

Nail your blood sugar

This is a biggie for mum health. There always needs to be a certain level of sugar, or glucose, circulating in our blood. This gives us energy and our body is very good at self-regulating or balancing those levels. If we take in too much sugar, for example from refined carbohydrates like white bread, white pasta or refined sugars like cakes, chocolate, that balance is compromised. If we eat too much sugar, or refined carbohydrate, our blood sugar spikes. It then drops. These spikes and drops in blood sugar contribute to crashes in energy you might feel in the day. It also can be part of why you crave sugar or caffeine.

Avoiding that roller-coaster of highs and lows makes a massive difference to everything from your patience with the kids, to how anxious you feel.

Does this sound familiar?

You’re up early and rushing around. You might grab some toast and jam or a bowl of cereal and a cup of tea. By 10 you’re so hungry your body is screaming for energy and it wants it fast so it’s more than likely you’ll grab something in a coffee shop or the supermarket. It’ll probably be sweet. And you’ll want to wash it down with tea or coffee.

You’ll burn through that quickly so when it comes to lunch, you’ll have the same hanger driving your decisions. Sandwich. Crisps. Pasta salad maybe. And so, it goes on. 3-5pm is the danger zone for most mums. Grazing on the kids snacks or biscuits with a cuppa. Finishing the kids’ dinner and then making a quick meal later with a glass or two of wine in front of Netflix.

It’s a cycle. We all do it. But over time it demolishes your energy.

How to break the sugar/caffeine cycle

The first meal you eat of the day will dictate what you eat for the rest of the day. You need to start the day with a breakfast that fills you up. It makes a HUGE difference. Try it for a week. If you start the day with a meal that gives you a sustained release of energy, you will feel clearer headed, calmer and more in control of your food choices. When we’re really hungry and rushed, we make poor choices.

Most women don’t eat enough protein. And they absolutely don’t start the day with enough. Getting protein into your breakfast is important for one good reason: protein keeps us fuller for longer. When offered a pastry mid-morning, you might still want it, but you won’t inhale it in 30 seconds because you’re desperate for a hit of energy.

A good breakfast doesn’t need to take much time. On my website I have a free e-book: Fantastic Five-Minute Breakfasts. Just five minutes to make each one. Even if you only change one thing about your diet next week, make it a better breakfast.

Porridge is a great base – but add some chopped nuts, or ground seeds, or just a dollop of peanut butter, and you’ll feel better.

Eggs. Cheap. Quick. Scrambled, poached, fried or boiled. A great source of protein.

Even if you only have time for a smoothie – make sure you get some protein in. A good quality protein powder or some nut butter will support your energy levels.

Are you fatphobic?

So, we know that protein is our friend. Aim to eat some with every snack and every meal. It can just be a palmful of nuts, or a piece of cheese with an apple, or a bean salad for lunch.

Eating more healthy fats will also help. Women need to eat healthy fats. Our bodies cannot make them. They support good hormonal balance, our skin health, our nervous system and our mental health. Fats are not the enemy – we just need to choose the right ones. In terms of our blood sugar, protein keeps you full for longer and fat slows down the metabolism of protein which helps maintain a lovely steady blood sugar level for even longer. Great options are nuts, seeds, oily fish (mackerel, sardines, salmon) and avocadoes.

Eat carbs, too

You can eat carbs. You need those, too. We just need to opt for unrefined carbohydrate and watch your portion size. Go for brown rice, not white, whole wheat pasta and brown bread. And don’t forget that vegetables are carbs too and the fibre and nutrients they provide are great for our energy as well. Try and get them into your meals, especially lunch and dinner. Aim for half your plate to be veggies.

Making a small change can have a big impact on your health.

Getting that combination right – protein, some healthy fats, unrefined carbohydrate plus some veggies and fruit – is the foundation to good energy. Tweaking your breakfast is a great start. Once you have more energy in the morning, you will find you get through to lunch easier and happier, ready to get that combo into your next meal, and so on.

You may be struggling with other health concerns – weight management, autoimmune conditions, digestive issues, thyroid problems, PMS or menopause. Nutritional therapy can support all these health challenges. If you’d like to chat with me, I offer a free 20-minute Discovery call. If you’re wondering exactly how I can help you feel better, even with your manic #mumlife, that’s the best way to find out. Let’s talk about how nutritional therapy could help transform how you feel. Book here. Or drop me an email, here.