Volume 14, Number 6: November 2006
Ask Dr. Nancy
Q: As a busy working mother, what are your tips for living a healthy lifestyle (and avoiding stress)?
I will be glad to share some of my solutions, but let's start with overall principles: decide your priorities and really act on them (which means scheduling, organizing, and not doing some things).
I've found that writing down my health priorities-even a list as general as "exercise, eat decently, spend time with my family, get enough sleep"-truly helps. There they are in black and white. How will they get done?
Scheduling is one solution. My goal of exercising 4-5 days a week means finding opportunities that fit into my family's schedule. Most recently I'm walking with my daughter in the evening. We are enjoying the cooler weather! For your life, a regular gym time may be the answer. The point is to find a fit for your life. Exercise can be as simple as putting on sneakers and going out the door.
Organization helps too-and I don't mean an oppressive Master Plan. For example, I want my girls to eat fruits and vegetables every day. One strategy after grocery shopping is washing all such "finger food" before it goes into the refrigerator. When the children open the door, it's available.
I plan shopping in my head too. Otherwise I'm not prepared for the week. My daughters take lunch to school, so I think "three kids x two fruits x five days" and enough for other meals. We roast a chicken once a week for dinner that also becomes sandwiches for the next two days. My family's diet is not restrictive, just common sense: healthy food with low fat and sugar . . . and small plates! If I have a lunch meeting for work, I order a salad.
As for too much to do in too little time, priorities again rule. What can you omit? My house is messier than it used to be. School projects, papers, etc. I decided the same degree of neatness could not be on my priority list. I gave up reading fiction and have not watched prime-time TV for years. Choices like these-plus organization-free up time for family and for yourself.
Extremely important in the time equation is getting enough sleep. Without it, you'll jeopardize your health and lack energy for everything else. Though everyone is different, seven to eight hours is a good rule of thumb. Make sleep a priority and schedule it. You can do it!
Finally, be patient. My changes -like keeping kid-ready fruit and veggies-have been gradual. This little step is now just a normal part of life. Live well. It's your choice.