How to improve health while parenting young children

[Kirsty001]

I'm after some tips to help me feel more energised and healthy. I have 3y3m and 1y3m daughters and I feel absolutely hanging all the time. I know that healthy eating and exercise are important and long-term I really need to improve this, but at the moment I'm stuck in a rut as I'm working and studying and just don't have spare time to do anything. They are really high energy and I feel like im failing them because I just struggle to match their energy! They aren't horrendous sleepers but they do each stir a few times a night so sleep is quite broken. Are there any supplements or anything anyone can recommend that might help?

I take co-enzyme Q10 (tablet), Floradix with iron (tablet) and Vit D spray

Similar age DC here and I've been really brutal about carving out "me time" this time round. Have you got a partner? DD3 only wants me so I have to get up with her but DS1 isn't fussy so we each take turn if he wakes. I book my exercise classes in advance and can't change them once they're booked so DH has to facilitate that. I do lots of traybakes so can pack in veggies into that and it's easy to shove in the oven, or will do a bit of batch cooking at the weekend so I've got stuff we can quickly reheat on a week night.

Might be worth getting a blood test to check you're not deficient in anything.

I would say better quality of sleep is the number one thing that will make you feel more energised. If they each wake up a couple of times then that's quite a broken night. I'd have a think about if there's anything you can do to reduce their waking, or if not, earlier nights for you to prioritise your sleep.

I agree re sleep and if you’ve fallen into the trap of making ‘kids food’ meals then you will definitely benefit from cooking proper food for ALL of you. Vegetables, fruit, protein, complex carbs. Very little ultra processed food. No crappy breakfast cereal, breadcrumbed intestines etc. If your sleep and diet are poor, exercise is just going to make you feel worse.

Thanks everyone, I will try and tackle the sleep thing first and see if I can get some earlier nights. Its not a long-term sleep problem, they have both done period of sleeping through but the eldest currently wakes up sometimes and calls us to put her duvet back over her and the youngest loses her dummy 🙄 we mostly cook meals from the body coach app so our meals are fine, it's the late evening snacking that isn't helping, and I do it mostly to get me through assignments. I'll tackle that second, I know its a vicious cycle, it's just when you're in it I feels hard to see how you can ever get out of it!

Have you had your thyroid checked? I felt like shit after DC2 was born and then discovered I had an under active thyroid.

DC3 was born 12 weeks ago and this time I’ve been ruthless about taking care of myself. I fill a huge bottle with water every morning and make sure I refill it twice throughout the day. I take a good multivitamin. I sometimes go to bed as soon as the kids are asleep to make sure I get a good few hours in. I also try to avoid wasting the evening scrolling through my phone with crap TV on in the background and will do something instead like have a nice long bath and a book or stick my trainers on and go for a 30 min brisk walk around our neighbourhood whilst listening to a podcast. It really lifts my mood and I find the fresh air really energising.

My 3 dcs are a lot older but i still feel exhausted a lot. It's easier than when they were younger as they finally sleep but full on other ways, ww work more etc and loads of activities as they are all sporty.
I take zinc, iron , vit d and try to run 3 times a week. Exercise gives me the biggest boost of energy tbh

I always forget water and drink too much coffee so water definitley important.
Try to go to bed early too but I know that can be hard when studying.

I think we just have to do what little we can during these years. For me, intermittent fasting stops me being obese and eating junk after my tea. Try 14:10 for a week and build up to 16:8, the Fastic app is great for this.

Don't eat the kids leftovers also! Top.tip!

I needed to read this - I have no advice but parenting 3 kids under 8 plus working, my depression is sky high at the moment. I did get into the habit of running twice a week but since a few illnesses between us all I’ve fallen out of the habit.

I like the comment about trying to not just aimlessly scroll through phone in the evenings and use the time for something nice. I might download some podcasts and start walking, might kickstart my running again!

For the late night smacking I know this will sound stupid but get grapes. I find the crunchiness and juiciness is enough to satisfy the snack urge. They are sweet but mostly water so you can demolish a whole pack without doing any damage.
Apples also work but, for me, grapes best.

Or find a snack swap that works for you and plan ahead so it's on hand when the urge hits.

You have to make time for exercise rather than hoping to find the time.
I have 6 kids and so very busy but I prioritise gym sessions, sometimes have to shift them around but I always get them in unless ill or injured.

Diet is harder. I moved to intermittent fasting so have all my food in a small window each day which makes getting all I need without too many calories much easier. I feel less tired during the day when I'm fasted, I do all my exercise fasted too and usually running on 5/6 hours of sleep. I've cut back on fruit too, it is better to snack on than processed foods but still quite a litvif sugar in most fruit. Low carb diets are better for reducing hunger and not crashing after insulin spikes.

I have multivitamins, omega 3 &, creatine monohydrate I take daily, occassionally take zinc & magnesium, glucosamine, D3, eea's and iron. Creatine & eea's are because I do weightlifting.

I cut my caffeine consumption back early last year, regular filter coffee in the morning and a decafe tea or coffee in the evening. You get better quality sleep with less caffeine, the zinc & magnesium are meant to be good for sleep too (best taken 30 mins before bed).

*lot of, not that gobbldie gook