Being a parent, especially a single parent, is a full-time job in itself. Between work, sending the kids to school, hauling clothes over mountains, and trying to get into some kind of social life, it can feel like you’re running out of time. It’s almost like you’re running a marathon with no finish line. That’s why embracing healthy essentials is key to maintaining energy and focus.
But here’s the thing: Being there for your child emotionally, mentally, and physically means maintaining balance, and balance starts with taking care of yourself. So whether you’re making time for a quick self-care session or taking time for yourself, it’s crucial to prioritize your health. You got this, Mom! Here are some of the best health essentials to help you feel your best so you can be there for your kids day in and day out. Help with heart
Upgrade your mattress and sleep quality
Sleep is not a luxury, it is a necessity. But for many single mothers, good sleep can also feel like a long-lost relic. But we all know that rest can make all the difference—your mood, your energy, your ability to handle all those little meltdowns (whether they’re your own or your kids’). If you’re tossing and turning on your twin mattress, or worse yet, falling asleep in your child’s bed, it’s time to give your sleeping setup a new look.
Hard-working moms should at least have a comfortable and supportive queen-size mattress to stretch out every night. A properly sized mattress that supports your body properly can help relieve back pain, improve posture, and help you enter a deeper, more restorative sleep cycle.
Queen and king-size mattresses are also great for parents because they provide enough room for kids to squeeze in without having to sacrifice too much on their comfort. So the next time your child has a nightmare, you don’t have to worry about sleeping with one foot dangling over the side of the bed.
Regular exercise: stretch, walk, dance – get moving!
Let’s talk about sports. You may be thinking, “I simply don’t have time to go to the gym,” we get it—we’re right here with you! With a never-ending to-do list that includes overwhelming chores that can easily be dismissed as exercise, the idea of exercise can seem daunting.
But here’s the thing: You don’t need to do those long, grueling workouts to reap the benefits of exercise. Getting some movement in every day—whether it’s stretching, walking around the block, or even dancing to “Baby Shark” in the kitchen with your kids—will do wonders for your physical and mental health.
Regular exercise helps release feel-good endorphins, which, as a single mom, can play a big role when you feel out of breath while running. It increases energy, relieves stress and improves sleep quality. Plus, it’s a great way to clear your head and regroup when you’re feeling exhausted. Even if you only have 15 minutes of free time each day, a quick stretch or walk can help reset you and keep you active. So take the kids outside for a quick adventure or spread out a yoga mat in your living room. It doesn’t need to be perfect; it just needs to be done.
Mindfulness: Inhale, exhale
As a parent, you are often exposed to a hundred different influences at once. This makes your mind race, your body tense, and your patience wears thin. The element of wellness that allows us to hit the pause button and bring us back to the present moment is mindfulness. Mindfulness practice does not require an hour of meditation (although if time permits, do so). Even a few minutes of deep breathing, focusing on your breathing, or just sitting quietly can do wonders.
As a mom, there are many simple ways to bring mindfulness into your daily life. Maybe you take five minutes before the chaos starts in the morning, or during your lunch break, or even while you’re doing the dishes. When you breathe deeply and focus on the present moment, your mind calms down and you can manage stress more effectively. You may find that you can handle toddler tantrums more calmly, or you may be able to actually listen to your child when they speak.
Presence means not only physical presence but also spiritual participation. Mindfulness can help you do this. Keep in mind that mindfulness can mean different things to different people. So whether you’re using a meditation app or just practicing deep breathing while looking out the kitchen window in between washing the pots and pans, take a moment to enjoy your inner source of peace and relaxation.
Fuel your body the right way
We’ve all been there – grabbing a quick snack while wrangling the kids, or grabbing a cup of coffee to get through the afternoon slump. But what if we told you that what you eat can have a huge impact on your energy levels, mood, and ability to focus as a parent? Proper nutrition is key to looking your best, and it doesn’t have to be complicated.
Adding more whole foods like fruits, vegetables, and lean protein can provide you with a steady source of energy during the day. Think of it as your “mom fuel.” Instead of snacking on sugar, have something that will give you energy—a handful of nuts, some hummus and veggie sticks, or a smoothie with fresh veggies and berries.
And don’t forget to stay hydrated! Hydration can keep you alert, avoid headaches, and even improve your mood. So when you’re meal prepping, consider your body’s needs. A good diet can keep you active, patient, and energetic throughout the day.
A little alone time: Recharge your batteries
We know that when you’re a single mom, “alone time” can be a foreign concept. But taking time out to recharge for yourself is completely non-negotiable for your mental health. It could be reading quietly, taking a bath, or just sitting outside with a cup of tea – these small moments of solitude can help reset your mind.
Time alone doesn’t have to be too long. Even 10 or 15 minutes can make a big difference in how you live the rest of the day. It can help you process your thoughts, gain perspective, and most importantly, remind yourself that you’re more than just a mom. You are a human being too, with needs, dreams, and emotions. We all need time to ourselves, and we all need to fill our glasses in order to be the best version of ourselves for our children. It’s all about balance, right—take care of your little man, but make sure you take care of yourself too.
Connect with other moms
Last but not least, let’s talk about the importance of connection. Being a single mom can be isolating, and it’s easy to feel like you’re alone. But the truth is, you don’t have to. Having a network of other moms you can rely on is one of the most effective ways to keep you grounded. Whether it’s a WhatsApp group, a local meetup or an online community, the presence of people who truly understand what you’re going through can make all the difference.
This connection is more than just a way to vent (although trust us, that helps). It’s about sharing tips, exchanging stories and getting reassurance that you’re doing a good job. Sometimes, just knowing you’re not alone can lighten your load. So schedule a time to connect, even if it’s just a cup of coffee or a quick chat at a virtual gathering. Your village is there and they are waiting to rescue you.
“Health” makes you a better parent
Raising children is hard, especially when you do it alone. But with the right health essentials, you can manage your daily life with more energy, focus, and peace of mind. Take it one step at a time—prioritize your sleep, exercise, nutrition, mindfulness, alone time, and connection with others.
You deserve it, and your children will benefit from the best version of you. Remember, staying in the present starts with taking care of yourself. You got this, Mom!
