5 Essential ways to take care of your physical health

Every since becoming a mom things have gotten quite hectic to say the least, and sometimes it’s really hard to find enough time in the day to get all my chores and tasks done. It has become easy to let my physical health slip. It’s not always easy to find time for the gym or make healthy meals from scratch let alone with a baby to take care of. However, taking good care of your body is just as important as taking good care of your mind. Here are five ways you can take better care of your body and feel great about yourself.

Exercise regularly

Exercise is one of the best ways to stay healthy, with multiple benefits. It can reduce the risk of heart disease, stroke, diabetes and certain cancers. It can also help reduce stress and improve your mood. Exercise can take many forms, so you don’t have to join a gym. Instead, you can go for a walk, swim, ride a bike or do gardening or housework. If you are new to exercise, start slowly and build up. You don’t want to injure yourself. If you have health issues, check with your doctor about the best types of exercise for you.

 

Make your own meals and eat together as a family

Healthy eating is an easy way to stay healthy. Make your meals from scratch, rather than buying processed or junk food. You will know exactly what’s in your food and what’s not. If you have children, make mealtimes a family affair. It’s a great way to bring your family together and get everyone talking. If your children are old enough, get them involved in making their own meals. This will help them learn about healthy eating, which is essential, as teaching your child about healthy eating from a young age will help instill good eating habits in them. It is also vital to make your own meals, as you know exactly what is going into your food and what isn’t. You can use organic produce, free-range eggs, and low-fat, low-sodium ingredients.

 

Use alternative healing therapies

Sometimes we get so busy that we don’t even notice how stressed we are. Stress is terrible for our health and happiness, so it is essential to find ways to manage it better. There are many different alternative healing therapies you can use to reduce stress, including yoga, meditation, massage, and even going to physio for specific injuries and ailments. These are all forms of self-care and will make you feel calmer and happier. They are also great for your physical health, easing pain, reducing blood pressure and boosting your immune system.

Get enough sleep

Getting enough sleep is essential for our physical and mental health. It helps us manage stress and improves our mood. It can also reduce the risk of heart disease, stroke and diabetes. If you are struggling to get enough sleep, try a herbal sleep remedy. Make sure you have a peaceful, dark environment and switch off your phone an hour before bed.

Don’t forget to breathe and have some mindfulness time.

This was one that really helped me throughout my pregnancy and now I am working on continuing my breathing practice postpartum. Breathing exercises can help you cope with stress and anxiety. They are great for your physical and mental health. They can lower your blood pressure, reduce your risk of heart disease and improve your mental health. Try having some mindfulness time every day. Use this time to meditate, do yoga or just be still. Use this time to reflect on what you have achieved and what you would like to achieve the next day.

Taking care of your physical health can be just as important as taking care of your mental health. Luckily, it’s easy to do all of these things, even when you’re busy. From going for walks to making your own meals, there are many ways to improve your health. It’s important to remember that you don’t have to do everything at once. Start with one thing, and over time you’ll build a health routine that works for you.

xo

Mia

Top stroller friendly walks in the Sea to Sky

There is nothing I love more than getting outside and enjoying nature with my dog and new baby, but here is the thing, that new baby happens to be in the 96th percentile. At 4 months, he already weighs 17 pounds and so walks have become a bit more challenging. Thankfully we purchased a Thule Urban Glide stroller, which is great for trails – and so I made it a mission to find some stroller friendly trails along the Sea to Sky that you can enjoy.

Whistler Train Wreck

It’s a short 2.3km in and out walk to a really cool train wreck that happened back 1956. The trail to the train wreck is quite mellow and wide enough for a stroller. You pass by the beautiful Cheakamus river before arriving at the graffiti painted train cars. The trail is also dog friendly. The only downside is the mosquitos can get quite bad, so bring a cover for the baby

 Shannon Falls Lookout

This is a 1km loop trail that is fairly easy and will only take you about 20 minutes to complete. In the winter the snow can make it a little tough to access, but in the summer the mostly gravel path is perfect for a stroller – and the reward of the beautiful view of Shannon Falls is worth the walk. Also a dog friendly trail.

 Mamquam River Trails

One of my favourite walks in Squamish is through the river trails, particularly through the forest that then loops back to the Squamish Golf Course. I just love being in the trees and I recently discovered that this trail is wide enough and easy to navigate with a stroller. Also if you go all the way to the golf course it is quite a nice walk, about 10km total.

 Mamquam Dyke Trail

It is about 4km in length (but you can keep going all the way to the once was Spit). The trail is gravel and easy to navigate with a stroller. You have beautiful mountain and river views for the entire walk.

Stawamus Dyke Trail

Another dyke trail that is perfect for the whole family including a stroller is the Stawamus Trail. It’s a 3km walk alongside the river with gorgeous views of the Stawamus Chief.

Lost Lake Loop

This is a very popular hike in the Whistler area and the main path is a wide gravel path through the forest and opens up to some amazing mountain views.

Loggers Creek Trail

I am spoiled because this one is right outside my house. You can walk with the stroller either on a paved bike and walk lane or through the forest which has been smoothed out by a group of volunteers to make it more accessible for all.

Happy hiking my friends,

xo

Mia

 

 

Simple things you can do to take care of your child’s health

Being a first time mom is truly the hardest – and most rewarding – but definitely hardest job I have ever had. Since my baby can’t talk to me it is hard to know if I am  doing a good job as a parent, and while most days we are winging it – I know the most important thing I can do is take care of my child. 

It isn’t just about taking care of your child physically, but also taking care of their mental health. Here are some tips on how you can do just that.

Make sure that they attend regular healthcare checkups

One of the most important things as a parent is making sure your child stays up to date with healthcare checkups. In Canada we are very lucky to have regular checkups scheduled, but sometimes issues can come up out of the blue.

What if one day your child complains about a toothache? Well you can look for a dentist near me so that they can have their issue seen sooner rather than later. The sooner you take them to see someone about their oral health, the less likely they will experience further pain. 

Limit their technology use

This one is one that I know will be hard but important. My job as a reporter and my passion as a writer means I spend a lot of time online but I know for my child it is important to find a balance.

Effective safeguarding measures should be put into place on technology. Although you might be fine with allowing your children to play with their devices and use the internet, finding a healthy balance is important because it can impact both a child’s physical and mental health. It limits their time spent outdoors being active and also what they consume online can impact how they think and behave. Hence, with limited use, they can be safer mentally.

This doesn’t mean completely eliminate technology from their lives – but maybe limit what devices they can have. A cell phone for emergencies instead of a gaming console. And on top of that maybe you set boundaries of how much time they can use their devices each week.

Another top tip for limiting technology use is to set safeguard limits for the internet. This will limit what they can search and see, which is for the benefit of their own good and mental health. 

 

Talk to them and open them up

Speaking of mental health, it is crucial to take good care of your child’s mental health so that they can maintain positive well-being and happiness. Plus, good mental health can enhance physical health due to a lack of stress. 

I know I was a little nervous about this when I found out we were having a boy because statistics show it can be harder for men to open up about mental health. So I want to make sure I create a safe environment from an early age where my son feels he can talk to me about anything.

Talking to your children and trying to open them up will be amazing for their mental health. Instead of them bottling up their emotions and issues, they can share them with you to attain a resolution and some support. It can be useful to open up to them first to show them the benefits.

Just know mommas you are doing a great job,

xo

Mia

The two week postpartum period

“Be ready to cry.. a lot… for no reason at all.”

That was the advice I got from a few friends as I was in the final countdown to give birth to Max. And to be honest as I am sitting here and writing this blog I am crying for who knows what reason.

I had done a lot of research on the 4th trimester, one that is hardly talked about but one that poses its own set of challenges (some say it could be the hardest trimester of all). It is considered the 12 week period after birth. During this time your baby is adjusting to being outside the womb while you adjust to life as a new mom. You are dealing with sleepless nights, intense feeding demands until the baby is back to his birth weight, and a rollercoaster of emotions as your hormones balance out again – hence try crying. Oh and on top of that the constant worrying, is my baby too hot or cold? Is that poo a normal colour? The google searches never end and they can take you down a very dark rabbit hole. It is so important to not just take care of your baby, but to take care of you as well because if you aren’t functioning  – how can you be in the mindset to take care of the little one also.

When we first left the hospital Max wasn’t latching. I was so scared we were going to get home and I wasn’t going to be able to feed my child. Thankfully living in Squamish there is a large support system for new moms. The day after we brought Max home a midwife came over to help me with latching, but many new moms don’t have that support and so if you are struggling, there are resources out there like lactation consultants that can help.

On top of the fear of feeding the little man was the fear of well everything else. Even though he seemed to be a good sleeper I couldn’t sleep at all because I wanted to make sure he was breathing. I wasn’t sure if we should add a swaddle while he slept because he might be cold, but I didn’t want him to overheat.  A day after leaving the hospital we were back because he got an eye infection. I spent moments just crying because I was worried I wasn’t doing the right things for him. But overall I would say my two weeks postpartum was pretty positive, mostly because of a little help from Max (figuring out breastfeeding pretty quickly) and the research that I did ahead of time. I wanted to share some of the steps I took that helped me stay relatively sane.

 

1. Set boundaries

A new baby is such an exciting time and of course all of your friends and family are going to want to meet the little one. My  husband and I set some rules before he was even born, no one could hold or get too close to him unless they had the covid vaccine and flu shot. But once he is here we had to set other boundaries. We didn’t jam pack more than one visit per day, and it was limited to an hour so that we could have some time in-between feeds. I also wasn’t shy about letting friends know if we needed help. Asking for someone to take a change diaper turn or bring us some food or take our dog on a walk. I am usually the type of person who doesn’t like to ask for help – but you have a new baby and the small circle of friends that you are going to let see him in those first few days are the ones that want to lend a helping hand anyway

2. Find time for you still

Sleep when the baby sleeps – I am sure you have heard that before right? Well when you have a newborn and they have to feed every 2-3 hours that can be a tough task. Thankfully I have an extremely supportive partner who actually let me sleep while Max slept and he took care of cleaning, cooking, laundry etc. But now that his pat leave is over I am in charge of all poo explosions and temper tantrums. But one thing that the nurses told me before I left the hospital was if I don’t take care of myself (eat, sleep, stay on top of pain relief) then there is no way I will have the energy and mental capacity to take care of him. So as hard as it may sound – try and actually sleep when the baby sleeps – and again lean on friends if you need to. On top of that, keep taking those pain meds. I tried to stop mine early because I was feeling good but alas as soon as I tried to cut down and get moving again the pain started to creep back up and I was just in a constant state of discomfort, which made breastfeeding a challenge.

3. Don’t push it

I am a former professional athlete and during the pregnancy I was diagnosed with gestational diabetes and so I had to stay active. Well then you have the baby and all of a sudden I am told I am not allowed to go on more than 5-10 minute walks for the first two weeks. One day I figured I would cheat. I strapped Max on and went for a 30 min walk. Worst decision of my life. I was in pain for hours after that and my husband had to feed him. As hard as it was, I learned that my body truly is healing from one of the most intense experience and I need to respect that  – also I have learned from others that if you don’t let your pelvic floor heal there could be life long consequences.

4. Lean on friends and find a good support system 

When I was in the hospital a lot of the nurses told me about the baby blues and postpartum depression. While I was feeling really good in the first week and a half, a few things happened in the second week that left me feeling anxious. Thankfully I had the support of my husband and midwife to get me through. It is important to be able to recognize these things and feel like you have a support system or someone you trust that can help you get through.

5. Give yourself a pat on the back 

For 10 months you carry and grow this human and then in a day they arrive and all of a sudden you are tasked to take care of him. I joked at the hospital that there should be a test before you are able to go home – the only test we got was that we knew how to use the care seat – the rest we had to figure out on our own and that is scary. Just take a moment each day to appreciate how hard you are working for your baby because even on the days when you feel like a complete failure – you are doing everything in your power to make sure your little one is happy.

You got this momma

xo

Mia

A guide to looking after your mental health

While the holidays can be the most wonderful time of the year, that isn’t the case for everyone. In fact 1 in 4 people experience increased anxiety, or Generalized Anxiety Disorder.  While the to do list might seem long this time of year, it is also important to prioritize your mental health. If you ignore it,  it can impact aspects of your life like relationships, work ,  your physical health will suffer, and many other things will suffer as a result. Taking care of your mental health, in addition to everything else, should be at the top of your priority list.

However, since it is sometimes seen as a taboo issue, one that we sometimes feel ashamed to talk about, it may seem that you can do little to improve or maintain your mental health. The reality is that there is a lot that you can do, and you can start small if you want to. Read on to find out more.

Talk About Your Issues

Many of us believe that we must keep our troubles to ourselves. After all, who would want to hear about all the many problems we’re having? Who would care enough to go against all the impulses that urge you to remain silent?

 To be honest, there are a lot of individuals that care. Friends and relatives will undoubtedly want to know what is going on in your life and how you are dealing with things, particularly if you have had a terrible incident or something unexpected has occurred. If you don’t believe you can speak to someone you know, a therapist will listen to you and help you get back on track with your mental health. Joining online forums, for example, can provide total anonymity.

 When you talk about your difficulties, they typically appear much less than they were, and solutions can be discovered much more easily. The stress of thinking about your problems will be relieved, and you will feel better as a result.

 

Ask For Help

Asking for support to cope with your troubles and your mental health in general might be even more difficult than talking about them with someone. However, it’s uncommon for someone to be able to overcome the most difficult (and even minor) challenges without the assistance of others. It’s much better to recognize that you are struggling than to continue trying to get by independently, which is far more detrimental to your mental health.

 It makes no difference what the issue is that is giving you so much agony; someone will be able to assist you. Whatever it is, once you seek assistance, it will never be anything that cannot be dealt with in some way.

 

Keep Active

When you are feeling down and your mental health has suffered, you may want to sit or lay down and do nothing. However, it is much more preferable to get up and be moving to make yourself feel better and to care for your mental health in general. I know this has helped me through some of the difficult 

When you start moving about, whether it’s to play sports, go to the gym, take a class, or just stroll outdoors, you’ll start to feel better. When you’re through, you’ll be pleased you made the time to exercise, and your mental health will almost surely improve. As we said, start small and then move onwards, so you might want to begin by checking out https://sportnews.in/ and then going on from there.

Asking for support to cope with your troubles and your mental health in general might be even more difficult than talking about them with someone. However, it’s uncommon for someone to be able to overcome the most difficult (and even minor) challenges without the assistance of others. It’s much better to recognize that you are struggling than to continue trying to get by independently, which is far more detrimental to your mental health.

 

It makes no difference what the issue is that is giving you so much agony; someone will be able to assist you. Whatever it is, once you seek assistance, it will never be anything that cannot be dealt with in some way.