Recently I met with my patient Kelly, a mom of two young kids, who works full-time and loves her job. But lately, she’s been feeling completely drained. Between early morning wake-ups, long workdays, and endless family responsibilities, she barely has time to think about herself, let alone take care of her own energy needs. She skips meals, stays up late folding laundry, and feels guilty every time she considers taking even a moment for herself.
Sound familiar? If so, you’re not alone. Many working moms feel this way, and it’s no wonder—you’re juggling so much every single day.
Let’s take a compassionate look at why energy feels so elusive especially for working moms and explore realistic steps to help you recharge and feel more energetic.
Nutrition
When you’re busy balancing work and family, eating well often falls to the bottom of the priority list. It’s easy to grab a protein bar or skip meals entirely, but this can leave you running on fumes.
To keep your energy steady, try to prioritize three balanced meals a day that include a healthy form of protein. Protein helps stabilize blood sugar and keeps energy levels consistent. Don’t worry—these meals don’t need to be fancy!
Simple options like eggs and toast, a peanut butter sandwich, or some Greek yogurt with fruit can make a big difference.
Easy protein sources to consider include:
- Chicken
- Turkey
- Fish
- Eggs
- Nuts
- Seeds
- Beans
- Lentils
- Hummus
- And cottage cheese
And if you can toss in a few veggies here and there, that’s a bonus. Start small—your body will thank you.
Sleep
Good sleep is essential for energy, but let’s be real—if you’re a parent, interrupted sleep is sometimes just part of the deal. While you can’t control everything, there are small steps you can take to make the sleep you do get more restorative.
Aim to go to bed earlier at least every other day, avoid using electronics right before bedtime, limit alcohol, and create a calming evening routine to help you wind down. Even 15 minutes of quiet time before bed can make a difference. Sleep might not always be perfect, but making it a priority when you can is key to feeling your best.
Personal Rest
Let’s face it—working moms are constantly pouring from their cup, and rest is vital to refilling it. Finding personal time might feel impossible, but carving out even small moments to recharge can make a world of difference.
This rest doesn’t just happen; it often requires planning and commitment. Lean on your support system—whether it’s a partner, family, or friends—to create space for yourself.
Be intentional about what commitments you take on and don’t be afraid to say no when your plate is already full. Use this time to do something that truly rejuvenates you, whether it’s a nap, a quiet walk, or simply reading a book. This isn’t selfish—it’s necessary.
Rule Out Medical Conditions
While lifestyle changes are essential, it’s also important to ensure there aren’t underlying medical reasons contributing to your fatigue. Conditions like nutrient deficiencies, thyroid imbalances, or other health issues can play a role.
If your energy doesn’t improve despite making these changes, it’s worth scheduling a thorough check-up with your doctor to rule out any medical causes. A detailed lab panel and symptom review with a trusted medical provider can help identify anything that might need attention.
You Deserve to Feel Energized
Being a working mom is no small task, and it’s natural to feel tired when you’re carrying so much. But taking small, intentional steps can help you regain your energy and feel more like yourself again.
Start with one area—whether it’s eating more consistently, going to bed earlier, or asking for help to carve out personal time—and build from there. Remember, you’re doing an incredible job, and taking care of your own well-being is one of the best things you can do for yourself and your family.
Follow us on Instagram to learn more from our team.
Dr. Caitlan Gignac. ND
Naturopathic Doctor San Jose
408-356-1364
