In the whirlwind of motherhood, a mother's focus often shifts entirely to her little ones. Amidst changing diapers, juggling school runs, and managing household chaos, it’s easy for mothers to put their own health and well-being on the back burner. However, prioritizing your health is not only beneficial for you, but can also create a ripple effect that positively impacts your children and those around you.
The Ripple Effect: Impact on Children and Community
Due to the amount of physical, mental, and emotional work they do, mothers are often the emotional anchors of their families. When they feel good, their positivity radiates outwards, creating a supportive atmosphere for children. According to Bronfenbrenner's Ecological Systems Theory, a child’s development is influenced by their direct environment, including family dynamics. When a mum focuses on her health and well-being, it promotes resilience and emotional stability for herself and her children, which nurtures a strong support system for her children.
Beyond the household, a mother’s well-being can extend its reach into the community. When mothers engage in self-care, they become empowered. This empowerment translates into increased participation in community activities, stronger social networks, and more fulfilled lives. Communities thrive when their members practice self-care, as this leads to a cycle of support, empathy, and collaboration.
The Importance of Health Beyond the Surface
The notion of health is often confined to what we can see—physical ailments, weight, or fitness levels. But true health encompasses much more. It also includes our emotional and mental state and our ability to regulate our nervous system.
Mums (and often women in general) carry a heavy "invisible load" – the mental and emotional weight of life, household management, childcare, and the constant emotional labour involved in raising children. This invisible load can manifest as:
- Physical stress: Constant lifting, carrying, and chasing children can lead to physical strain, aches, and pains.
- Emotional exhaustion: The constant demands of motherhood can leave mums feeling emotionally drained, depleted, or isolated.
- Mental health challenges: Anxiety, depression, and sleep disturbances can be common among many mothers.
Making Time for Yourself
As a busy mum, finding time for self-care can seem impossible. However, investing time in your health isn’t a selfish act; it’s a necessary one. We can't pour from an empty cup. When you carve out time for movement and exercise, nourishing relationships and connection, hobbies and personal interests, rest, and nervous system regulation, consider it a gift—not just to yourself but to your entire family.
Imagine the changes that could occur in your home if you felt vibrant and energetic. Every moment spent in a positive state of mind will enhance the quality time you share with your children. It allows for deeper connections, the ability to engage in fun activities, and a nurturing presence that fosters growth and learning.
Holistic Wellbeing
Along with health being more than just what can be seen, health is also more than just the absence of illness or disease. When we take this approach to health, we are looking at what supports health and well-being rather than only what prevents getting sick.
Here are some actions you can take to help support your health and vitality as a mother:
- Schedule "Me Time": Even if it's just 15 minutes a day, schedule time for yourself – whether it's reading, a warm bath, listening to music, or simply sitting quietly.
- Gentle Movement: Incorporate gentle exercise like walking, yoga, or prenatal/postnatal fitness classes into your routine- moving our bodies is an excellent way to support our function and well-being, as well as our mental health.
- Connect with Other Mums: Joining a mum's group, attend play dates, or connect with other mothers online. This can help with not feeling as isolated in the day to day of motherhood.
- Date Nights: Schedule regular date nights with your important people- this could be your partner, your sister, your mum, or your best friend to help nurture relationships.
- Nourishing Meals: Focus on preparing healthy and easy-to-make meals with your family, and make sure you're eating well too.
- Prioritize Sleep: Aim for 7-9 hours of quality sleep per night, even if it means adjusting your schedule.
- Pursue Your Passions: Make time for hobbies and activities that bring you joy and fulfillment.
- Practice Self-Compassion: Be kind to yourself and avoid self-criticism.
- Focus on Small Steps: Don't try to do everything at once. Start with small, achievable goals and gradually build from there. Even choosing one or two things from the list above to add into your routine will help support your body and brain.
Along with some of these daily habits and steps, including holistic healthcare practitioners into your care team is a wonderful way to support you physically, mentally, and emotionally. Chiropractors, naturopaths, nutritionists, massage therapists, and mental health practitioners can help you in your journey to feel and function your best.
The Chiropractic Approach
Chiropractic care offers a holistic approach to well-being by focusing on the regulation of the nervous system, optimal movement through the body, and overall brain function. Adding chiropractic adjustments to your routine can help regulate your nervous system and reduce the stress response in the body [1,2,3]. We know we have a regulated nervous system when we feel connected- to ourselves, our family, and our community as a whole. When you feel good both physically and mentally and are regulated, it allows you to feel safe in your environment and allows you to show up as your authentic self for those you love.
The Importance of Modelling Self-Care Behaviour
Modelling healthy self-care behaviour is crucial for children’s development. Studies have shown that children who observe their parents engaging in self-care practices—such as regular exercise, healthy eating, and stress management—are more likely to adopt similar habits themselves. Studies show that parental health behaviours significantly influence children's dietary and physical activity patterns, promoting lifelong healthful habits [4,5,6]. When mothers prioritise their own well-being through movement, nourishing food, fulfilling relationships, and healthcare practices, they not only improve their own health but also serve as powerful role models for their children, ultimately fostering a generation that prioritises self-care and emotional health.
By recognising the importance of health as a holistic experience that includes nervous system regulation and brain function, busy mums can take proactive steps to nurture themselves. As you prioritise your care, you create a foundation of strength and positivity that not only benefits you but also your children and the broader community.
Remember, when we take care of ourselves, we are better equipped to take care of those we love. Let’s embark on this journey together—because a healthier mum truly means a healthier family and community.
References:
[1] Neuroplastic Responses to Chiropractic Care: Broad Impacts on Pain, Mood, Sleep, and Quality of Life https://pmc.ncbi.nlm.nih.gov/articles/PMC11592102/
[2] Neurobiological basis of chiropractic manipulative treatment of the spine in the care of major depression https://pmc.ncbi.nlm.nih.gov/articles/PMC8023121/
[3] A Comparison of the Immediate Effects of Chiropractic Thoracic High-Velocity Low-Amplitude Manipulation Applied Supine and Prone on the Autonomic Nervous System https://dergipark.org.tr/en/pub/ijdshs/article/1366733
[4] Associations between parent and child physical activity and eating behaviours in a diverse sample: an ecological momentary assessment study https://pmc.ncbi.nlm.nih.gov/articles/PMC7483145/
[5] Development of a consensus statement on the role of the family in the physical activity, sedentary, and sleep behaviours of children and youth https://ijbnpa.biomedcentral.com/articles/10.1186/s12966-020-00973-0
[6] The role of the family in health promotion: a scoping review of models and mechanisms https://academic.oup.com/heapro/article/37/6/daac119/6833053
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