Small Wins, Big Impact: Easy Summer Health Hacks for Busy Moms – Small Wins, Big Impact

In this post, I’m giving you 20 summer health hacks for busy moms. Whether you’re managing the demands of family life or simply trying to enjoy the season, these quick and easy tips will help you stay energized and healthy all summer long. Let’s explore 20 simple strategies that take less than 10 minutes each and will help you support your health with Hashimoto’s.

Health with Hashimoto’s is your free weekly podcast to explore the root causes of your autoimmune condition and discover holistic solutions to address your Hashimoto’s thyroiditis.

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sandy beach with turquoise ocean and blue sky. Text reads: 20 summer health hacks for busy moms. Health with Hashimoto's episode 99

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20 Easy Summer Health Hacks

Welcome to episode 99 of the Health with Hashimoto’s podcast! Each week, I offer simple and sustainable health hacks to improve your well-being, especially if you have Hashimoto’s. Today, I’m not sharing just one tip; I have 20 health hacks for you. These are perfect for the busy summer months when you’re short on time. The best part? Each hack can be implemented in less than 10 minutes.

Don’t feel pressured to adopt all 20 health hacks at once. Instead, pick one or two to start with. These are in random order, not ranked by importance or time required.

20 Summer Health Hacks for Busy Moms

1. Hydrate First Thing in the Morning

Keep a mason jar of water by your bedside and drink it as soon as you wake up. This helps rehydrate your body after a night’s sleep. Add lemon juice for an extra boost, though plain water works just fine.

2. Morning Sunlight

Expose your eyes to natural sunlight first thing in the morning. This helps regulate your circadian rhythm, improving your sleep and alertness throughout the day. Spend a few minutes outside to get this benefit.

3. Daily Stretching

Incorporate a simple five-minute stretching routine into your day. Stretching can enhance your flexibility, reduce muscle tension, and increase blood circulation. There are a ton of quick videos on YouTube if you want someone to lead you.

4. Drink Herbal Tea

Enjoy a cup of non-caffeinated herbal tea, such as chamomile. Chamomile tea has been shown to help with Hashimoto’s and may reduce the risk of thyroid disease. (Check out the episode all about chamomile tea and sleep.) It’s a relaxing and beneficial addition to your daily routine.

5. Cold Shower Finish

End your shower with a blast of cold water. This practice can boost circulation and reduce inflammation. It can be a refreshing and invigorating way to start your day. Caution: for some people with Hashimoto’s, a cold shower/plunge can be too much of a stressor for your body.

6. Deep Breathing

Practice deep, diaphragmatic breathing to reduce stress and promote relaxation. For an added benefit, hum as you exhale to enhance the calming effects. This simple exercise can be done in just a few minutes.

7. Healthy Snacks

Keep healthy snacks readily available, like baby carrots and hummus or a handful of nuts. Prepping these snacks ensures you have nutritious options on hand, helping you avoid unhealthy choices.

8. Foot Soak

Relax at the end of the day with a soothing foot soak. Add Epsom salts to the water to help reduce foot fatigue and potentially alleviate migraines by drawing blood flow away from your head.

9. Gratitude Journal

Maintain a gratitude journal by writing down three to five things you’re thankful for each day. This practice helps shift your focus to positive moments, enhancing your overall outlook and mental well-being. Doing this at bedtime can also help you fall asleep faster and improve the quality of your sleep.

10. Art for De-Stressing

Engage in artistic activities like drawing, Zentangle, or knitting to reduce stress. These rhythmic, repetitive actions can be incredibly therapeutic and provide a creative outlet to unwind. Check out episode 036: Using Art to De-Stress

11. Quick Green Smoothie

A quick green smoothie is an excellent way to pack in nutrients effortlessly. To make one, you might want to prepare in advance by listing the ingredients for your green smoothie. Here’s a simple recipe: start by blending some greens. The key to a smooth consistency is to blend the greens first. Once smooth, add the other ingredients like fruit, berries, a banana, or even some peanut butter.

If you’re focusing on liver health, consider adding broccoli sprouts to your smoothie. These sprouts are fantastic for liver health, which is crucial for processing hormones, especially estrogen, which can affect your liver and overall health when you have Hashimoto’s. We’ve discussed the link between estrogen dominance and Hashimoto’s in episode 69.

12. Prioritize Protein

Next up is prioritizing protein in your diet. Getting enough protein daily is essential for both physical and mental health. It can influence anxiety and depression positively. Aim for around 100 grams of protein per day, spread out over your meals, with no more than 30 grams at a time. This might take some initial effort to figure out your macros, but once you know the protein content of your usual foods, boosting your protein intake becomes quick and easy.

13. Take a Walk After Supper

Take a walk after supper. A 10 to 15-minute walk can help your body process the meal you just ate, manage blood sugar levels, and potentially improve your sleep. This isn’t about a vigorous workout but a simple, relaxing walk. Additionally, if you’re able to walk in the morning light, it can help regulate your circadian rhythm, further enhancing your sleep quality.

14. Being Mindful

Mindfulness is a powerful tool for stress relief and grounding oneself in the present. For instance, when one of my sons struggled with sleep, we practiced a mindfulness exercise. We would count to five, looking for five things he could see, four things he could hear, three things he could touch, and two things he could smell. We skipped taste for obvious reasons. Additionally, we’d think of one or two things he was grateful for. This practice helped him focus on the present moment, slowing down and reducing stress. Mindfulness is about being present, and noticing your surroundings. Mindfullness can significantly lower stress levels.

15. Enjoying Berries

Berries are a delightful and nutritious snack. I particularly love berries fresh from the garden. Cold berries from the fridge don’t appeal to me as much, but sun-warmed raspberries, strawberries, or blueberries picked right off the bush are simply delicious. Despite the potential for mosquito bites and the prickles from the bushes, fresh berries are worth it. They’re packed with antioxidants and other health benefits.

16. Grounding or Earthing

Grounding, also known as earthing, involves connecting your body to the earth, similar to how electrical systems need a grounding wire. Modern living insulates us from the earth’s natural electrical charge. By going outside and touching the ground with your bare skin, you can discharge built-up static electricity, reducing inflammation and pain. Standing on the earth with bare feet allows you to align with the earth’s electrical frequency, promoting better health. This practice can decrease inflammation and pain in the body.

17. Essential Oils and Aromatherapy

Using essential oils for aromatherapy is a quick way to create a calming or stimulating environment. Simply add a few drops of your favorite essential oil blend to a diffuser. Eden’s Garden is a brand I trust for their pure, safe, and research-backed essential oils. They offer various blends for different moods and needs, and their products are more affordable compared to other big brands.

18. Music

Listening to music is a simple yet effective way to improve your mood and overall health. Whether you feel like dancing or relaxing, playing your favorite tunes can make a significant difference in how you feel.

19. Reading a Book

Reading, especially fiction, can be incredibly beneficial for your health. It offers a mental break and can be very relaxing. Even if you only have 10 minutes, flipping through a magazine or reading a few pages of a novel can be a great way to unwind and escape.

20. Positive Affirmations

Positive affirmations involve repeating truths to counteract the negative thoughts that often run through our minds. Affirmations remind us of who we are and help us focus on the positive. If you’re interested, I offer a 90-day text campaign that includes health information, hacks, and positive affirmations.

Do you want a daily encouraging text message from me? Order the Protandim Dual Synergizer (and get on subscription) and let me know you want the text messages. You’ll get a mix of encouragement, affirmations, nutrition tips, health tips, and motivation from me each morning!

You Can Improve Your Health This Summer with These Health Hacks

Taking care of your health doesn’t have to be complicated or time-consuming. By incorporating simple practices like mindfulness, enjoying fresh berries, grounding, using essential oils, listening to music, reading, and positive affirmations, you can significantly enhance your well-being. Each of these activities can fit into a busy schedule, providing moments of relaxation, joy, and rejuvenation.

To further support your health journey, there’s no faster way than the Protandim Dual Synergizer. This powerful combination of Protandim NRF2 and NRF1 synergizers works to decrease oxidative stress and boost mitochondrial health, helping you feel more energetic and vibrant.

If you’re ready to take the next step in your wellness journey, put the Protandim Dual Synergizer on a subscription order. Once you’ve placed your order, send me a message to join my 90-day text campaign filled with daily health tips, positive affirmations, and encouragement. I look forward to supporting you every day as you work towards optimal health!

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