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Give Yourself a Little Love: Tips for Stressed Parents

Wonder Woman, Black Panther, Superman, Captain Marvel. What do they all share? Super powers! Super powers that give them insane amounts of energy, stamina and strength. But what about us regular human beings who don’t have super powers to help get us through life’s daily stressors? Especially parents. Fortunately, the VEBA Resource Center (VRC) is devoted to helping VEBA Members cope with stress and prioritize their mental well-being.

Most parents probably expect some regular stresses in life — such as juggling work, school, activities, chores, errands, and family time — but it can be overwhelming, in some cases, debilitating. When adults are overworked, their own health needs may be easy to set aside. Parents must be mindful of their own health, especially during this unusual time. Below are some tips for how parents can support themselves during times of stress.

  1. Focus on What’s Essential: Set boundaries between work time, family time, and time for yourself.
  2. Plan Out Your Week: Create a weekly routine to establish some predictability.
  3. Be Aware of Your Capacity: Don’t be afraid to say “no” when you have a full plate. Over-committing to additional demands will only increase your stress.
  4. Shut It Off: While it’s good to be informed, take breaks from the news and social media periodically throughout the day. Don’t allow your devices to dominate your day.
  5. Exercise Outside: Make time in your day for exercise. Movement and sunlight provide the necessary neurochemicals we need to enhance our mood, energy and sense of well-being. Read our blog post for ways to sneak exercise into your day.
  6. Get a Good Night’s Sleep: The average adult needs at least eight hours of sleep for restoration. Read our blog post for tips to improve your quality and quantity of sleep.
  7. Eat Healthy: Limit processed foods, simple carbohydrates, alcohol and caffeine. Instead, choose whole food, plant-forward options with whole grains. For healthy recipe inspiration, visit our recipe page.
  8. Take Care of Your Mental Well-Being: Make time for the hobbies and activities which bring you joy, even if only for 10 minutes. Staying socially connected — whether in person, by phone or virtually — will also help improve your mental well-being.

We hope these tips help sustain parents throughout this anxious time in life and parenthood. You are super heroes to us! Please visit the VEBA Resource Center to find free classes and visit our YouTube Channel for on-demand videos to help with stress relief.

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10 Detox Tips to Improve Your Health & Immune System

The body has a natural ability to remove toxins out of your body to strengthen your immune system — the better your detoxification system works and the less toxins that enter your body, the better your overall health!

The term “toxin” includes internal and external toxins — internal waste like excess hormones and metabolic waste; external toxins like pollutants, synthetic chemicals, heavy metals and processed foods — negatively affect your health. Your body has a sophisticated way of eliminating toxins that involves the liver, kidneys, digestive system, skin and lungs — as long as they are healthy! 

Taking care of your body on a regular basis is important. VEBA Resource Center’s Holistic Practitioner, Dr. Ioanna Vouloumanou, shares 10 ways you can improve your detox pathways and improve your overall health:

  1. Limit Alcohol. Drinking too much alcohol reduces your liver’s ability to carry out its normal functions, such as detoxifying.
  2. Focus on Sleep. Getting a good night’s rest is important. Aim for 7-8 hours a night. Adequate sleep allows your brain to reorganize, recharge and eliminate toxins that accumulate throughout the day — yes, even thinking can produce metabolic waste.
  3. Drink More Water. Flush out toxins by upping your water game. In addition to its many roles in your body, water allows your body’s detoxification system to remove waste products from your blood. Water does so much more than quench your thirst. It regulates your body temperature, lubricates joints, aids digestion and nutrient absorption and detoxifies your body by removing waste products. I suggest that men drink 125 ounces and females 90 ounces a day.
  4. Reduce Your Intake of Sugar and Processed Foods. Excess junk food consumption is linked to chronic diseases like obesity and diabetes. These conditions can cause harm to organs important to detoxifying, such as your liver and kidneys.
  5. Eat Antioxidant-Rich Foods. Ever heard, “You are what you eat.”? It’s true! Fuel your body with antioxidant-rich food loaded with vitamin A, vitamin C, vitamin E and selenium to reach optimum health. Foods including berries, fruits, nuts, cocoa, vegetables, spices and beverages like one cup of coffee a day (or green tea) have some of the highest amounts of antioxidants. I love maccha tea with almond milk!
  6. Eat Foods High in Prebiotics. Keep your immune and detoxification systems healthy with food sources rich in prebiotics. Foods like tomatoes, artichokes, bananas, asparagus, onions, garlic,and oats will keep your digestive system healthy, which is important for proper detoxification and immune health.
  7. Decrease Your Salt Intake. Consuming too much salt can increase water retention and promote toxin accumulation. You want to avoid it! You can eliminate excess water — and waste — by increasing your intake of water and potassium-rich foods. Foods rich in potassium include potatoes, squash, kidney beans, bananas and spinach.
  8. Get Active. Regular physical activity lowers inflammation and allows your body’s detoxification system to work properly and help your lymphatic system to get rid of everything it doesn’t need.
  9. Reduce Toxins in Your Home and Body. By switching to natural cleaning products like baking soda over commercial cleaning agents, you can reduce your exposure to potentially toxic chemicals.
  10. Choose Natural Body Care. Even what you don’t eat has an effect  on your body. Using natural deodorants, makeups, moisturizers, shampoos and other personal care products can also reduce your exposure to chemicals.

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Sneak Exercise Into Your Day Without Breaking a Sweat

Exercise, now more than ever, is important to help maintain your mental and physical health. While some folks have no problem waking up at the crack of dawn to get in their workout, others may have a more difficult time rolling out of bed and onto the treadmill. Still, there are ways you can work a workout into your day without breaking a sweat! Here are several ways to get your blood flowing during, in between and after your next Zoom session!

Stand Up & Hydrate

If you are teaching, sitting on virtual calls or tied to a deadline, be sure to get up from your desk every 30-60 minutes and grab a glass of water. While you’re up, do some quick stretches to get you going. Check out 3 Stretches, 3 Movements from VEBA Resource Center’s Health Coach and Nutritionist, Teresa Guglielmo.

Walk & Talk

If your schedule is booked solid, try walking and talking! Instead of sitting down for your calls, grab your headset, stand up and walk around the room. Your multi-tasking will help increase blood flow to the brain and help you stay focused. Plus, you’ll get in some extra steps! 

Movement on the Mat

Grab your exercise mat and unroll it in your office or living room floor for a quick stretching session, core workout or balance exercise. Stretching out after sitting all morning will wake up your body and get your blood circulating. Plus, it will feel great!

‘Om’ Gonna to Take a Break

In between calls or classes, do a quick yoga series, such as a gentle 15-minute flow. You’ll feel less stressed, and will also be boosting your immune system which will help you stay healthy!

Get Outdoors!

Sometimes, a change of scenery is enough to get you motivated to move. During your lunch break or right after school, try getting outside for a quick walk or bike ride. Make it a family affair and take the dog. Or, if you have access to a pool, jump in with the kids. Put your green thumb in action and give your garden some love. Whatever it is you choose to do, you’ll find that the fresh air will do your body good!

Scheduling a solid workout may seem daunting right now. By incorporating these small exercises throughout your day, you will be giving your body and mind a boost it needs to help you stay focused. Visit the VEBA Resource Center’s Movement playlist for more exercises to incorporate into your daily routine.