Running on Empty?
Between school concerts, graduations, year-end celebrations, summer camp registrations and trying to keep up with everyday life, many moms find themselves limping toward summer completely exhausted. If you’re also navigating perimenopause, hormonal changes can contribute to fatigue, disrupted sleep, brain fog, mood changes and increased stress. The good news? Nutrition won’t eliminate every stressor in your life, but it can help support your energy, mood and resilience during one of the busiest times of the year.
Don’t skip meals
When life gets hectic, meals are often the first thing to fall off the to-do list. Under-fueling can worsen fatigue, increase cravings and leave you feeling irritable and drained. Aim to eat regularly throughout the day, even if meals aren’t perfect. A quick breakfast with protein, a packed lunch, and a simple afternoon snack can go a long way.
Prioritize protein
Protein is one of the most important nutrients for maintaining muscle mass, supporting satiety and helping stabilize energy levels. Try including a source of protein at each meal and snack. Greek yogurt, eggs, cottage cheese, milk, tofu, edamame, fish, poultry, lean meats, nuts and seeds are all great options.
Keep easy snacks within reach
When your schedule is packed, convenience matters. Keep a few nutritious grab-and-go options on hand like cheese and whole grain crackers, Greek yogurt cups, hard-boiled eggs, trail mix, roasted chickpeas or apple slices with peanut butter.
Stay hydrated
Fatigue, headaches and difficulty concentrating can be linked to mild dehydration. Sip from a reusable water bottle regularly throughout the day. If plain water isn’t appealing, add fruit slices, sparkling water, or drink herbal tea instead.
Give yourself permission to simplify
Perhaps the most important nutrition tip this month is to let go of perfection. June is not the season for elaborate meal plans or complicated recipes. A rotisserie chicken, bagged salad or frozen vegetables, and whole grain bread can create a balanced meal in minutes.
The bottom line
You spend so much of your time caring for everyone else. This July, make room for some basic self-care: regular meals, staying hydrated, protein-rich foods and realistic expectations. Wishing all of our moms, caregivers and teachers a happy and healthy summer!
Jenn Giurgevich is the founder of Spark Nutrition & Health, a virtual nutrition consulting business.
Visit www.sparknutritionandhealth.ca for more information.
