We spoke with some supermom experts to gather simple, practical hacks that help busy moms make both mental wellness and daily routines feel more manageable and effortless.
Tami Best, MS, RDN, IFNCP at Top Nutrition Coaching says: I relish in the delight of the memories of my three effervescent young daughters, evolving into the lovely self-sufficient young women they are today. As I move into this next chapter, with my “empty nest”, I find the greatest solace in my work. Being able to focus and work intelligently while serving my clients and students matters deeply to me. In our society, we tend to use age to explain away those momentary lapses in memory, just as we try to laugh off the “brain-fog“ that pops up threatening our efficiency as we work. Memory lapse and brain fog; however, can be worrisome as we can’t help but sometimes wonder “will I forget my children?”.
None of us can deny how mental clarity impacts every aspect of our quality of life. The question is, how do we nurture and preserve it? What foods and routines most effectively fuel our brain cells to maximize function? Let’s explore.
A small, however relatable, memory lapse that can occur is forgetting someone’s name. Although forgetting someone’s name admittedly happens more often than I would like, my husband and I have become excellent at recognizing these moments and jumping in to help bail the other person out. This bothersome memory lapse can often surface in large group settings, such as mingling at the new congregation we recently joined.
Creating a More Intentional Home Life
Setting up your home life with intention can also play a big role in preserving mental clarity. According to a recent survey, laundry ranks as one of the least popular chores among Americans. But it doesn’t have to be that way.
Fabrienne Bottero, PhD and eco-conscious consumer at The Laundry Guru, adds: As a mom of two, I’ve found that small changes, like planning your cleaning and laundry time and using trustworthy, non-toxic laundry sheets, can really ease the load, both mentally and physically.
You can start with your machine settings: most modern washers have a quick wash cycle that’s perfect for lightly soiled items. Stick to cold water unless something really needs a hot soak, to tackle tough stains like food and grease. In that case, temperature matters, the recommended setting is around 130-140°F / 54-60° for heavily soiled clothes.
Want a great laundry hack? Switch to non-toxic, plant-based laundry sheets.They help cut down on water use, save you time and money, and are gentler on your clothes and skin. And don’t forget, keeping your laundry space organized makes a big difference. Place a small bin or basket near your machine for dryer sheets, stain removers, and detergent sheets so you’re not scrambling to find what you need. Bonus tip: Don’t overload your washer. It might seem like a time-saver, but overcrowded loads often wash unevenly and may need to be rewashed.
Wellness Starts in the Mind
Carving out time for physical activity, brain-boosting memory games, or quiet reading sessions can significantly enhance cognitive function.
One of the most effective ways to sustain and even enhance cognitive function is through continued education and mental stimulation. Activities like reading, solving puzzles, and especially learning a new language can strengthen memory, improve concentration, and boost overall mental agility. Language learning, in particular, engages multiple areas of the brain at once, promoting neuroplasticity and long-term brain health.
Mary Ann Lazar, Director of Philanthropy at Scholarships Institute, adds that continuous study and preparation can help keep your mind sharp and focused. She also notes that there are many options for adults, including scholarship opportunities specifically for moms and women.
Whether you’re taking an online course, reading about a new subject, or practicing daily vocabulary in a second language, these small efforts can have a big impact on mental clarity and resilience over time.
Mind-Body Fuel
Mom experts from the nutrition and health space also highlighted several key factors that are especially important to keep in mind.
Rachel Gargano, MS, RD, CSSD, CBS, at Live it Up explains: Eating a high-pro-inflammatory fat, and high-sugar diet negatively impacts our gut microbiome. While some of this may be evident by the inevitable indigestion following our indulgences, what is more alarming happens at the cellular level. When the residential bacteria in our gut is set off kilter, we see a spike in stress hormones. When stress hormones like cortisol are elevated, our memory can be impaired. Changes in the balance of gut bacteria have also been implicated in an increase in a type of brain plaque known as amyloid. High levels of amyloid plaques are present in all individuals who have been diagnosed with Alzheimer’s disease. We will also inevitably see a spike in blood glucose in insulin. This change can lead to damage of the hippocampus, the area of the brain that is responsible for creating new memories such as remembering a new name.
How might we change up our breakfast to support cognition and focus?
Kat Benson, CSSD, CPT, Certified Registered Dietitian at VNutrition adds: We love to make veggie-rich omelets at home using olive oil, broccoli, mushrooms, spinach (and any other veggies we can find in the fridge). We choose eggs from pasture-raised, organic animals. The difference in the color of the yolk from a pasture-raised hen vs a conventionally farmed hen is amazing! It is a deep and bright orange. It’s like you can see the improvement in nutrients you are getting.
Green leafy veggies, such as those in our omelet, are high in vitamin K, a fat-soluble vitamin that is needed to keep brain cells healthy. Our brains are 60% fat, so we need fat for neurological health, we just need to take care to make sure it is anti-inflammatory fat.
Cooking with avocado oil and drizzling extra-virgin olive oil on our leafy green salad we like with our omelet is a great way to boost intake of brain-health fatty acids. Another favorite breakfast item of ours is smoked wild-caught salmon which is rich in omega-3 fatty acids.
The aroma of herbs as well as the antioxidants promote improved activity of chemical messengers involved in focus and memory. The top neuroprotective herbs include rosemary, oregano, turmeric, black pepper, ginger, and cinnamon.
Finally, if we can add some edamame to our green salad, we will boost our intake of phosphatidylserine, a fat needed for the health of our brain cells.
Anti-inflammatory foods not only benefit cognitive function, but they also play a vital role in supporting physical performance, including training and muscle development. Ingredients like turmeric, known for its powerful anti-inflammatory properties, combined with simple daily stretches and routines, can help relieve middle of back pain, joint discomfort, and even pain associated with chronic conditions.
There was one more thing I wanted to say, but I forgot what it was…just kidding! Food is medicine. Our neurological health is easily impacted by the food we consume. Enjoy those treat foods occasionally. Most of the time, choose foods rich in anti-inflammatory fats, choline, and phosphatidylserine. Consume lots of leafy greens, herbs, spices, nuts, seeds and whole grains to support a healthy gut microbiome. Consume caffeine from tea, coffee, and 70% dark chocolate in moderation and avoid gluten if you have celiac disease or non-celiac gluten-sensitivity.
Bob Duncan is the lead writer and partner on ConversationsWithBianca.com. A passionate parent, he’s always excited to dive into the conversation about anything from parenting, food & drink, travel, to gifts & more!