5 Health Tips for Busy Families
THE specific BLOG
Dr. Chris Collins
As a dad of two, I know that life for families can get pretty hectic. Between school runs, extracurricular activities, and keeping the household running, it’s easy to put your
family’s health on the back burner. The other tough part is that so much of the weight falls on mom. But here’s the thing—healthy families start with healthy habits for everyone… and if the word habits triggers you, try replacing it with “systems”.
There’s a great saying that “people get tired, but systems do not”. Systems are planned ways of doing things, and they can make things feel less complicated or time-consuming.
I’m here to share five simple, sustainable health systems that can make a big difference in each family member’s well-being without adding more stress to the already packed schedule.
1. Starting the Day with Breakfast
We’ve all heard that breakfast is the most important meal of the day, but for busy families, it often gets rushed or skipped entirely. The truth is, a good breakfast sets the tone for the rest of the day—both physically and mentally.
Instead of grabbing sugary cereals or processed snacks, focus on simple, whole-food breakfasts that are easy to prepare. Think scrambled eggs, smoothies with fruit, spinach, and protein powder, or yogurt and berries. We recently have been prepping waffles from scratch ahead of time to take out in a pinch.
For parents, you know that kids love variety, and you also know with too many options, kids won’t ever decide. My system is to make enough of a couple options simple enough, so that the kids can pick one, and oftentimes, I get the other.
Why it matters: A healthy breakfast provides essential nutrients to fuel your family for the busy day ahead. It helps regulate blood sugar and energy levels, and we know how important feeling “regulated” can be!
2. Make Family Meals a Priority
With a bajillion things on your to-do list, it’s easy to resort to something quick or processed. In our house, in the rush, we often skip important time to sit down and have a meal together. This is why it’s important for us to set aside time for at least one
home-cooked meal a day. It doesn’t always work, but it’s the goal.
You can make it fancy or not. Choosing recipes that involve your kids in the prep makes it all the more meaningful to sit down and enjoy the fruits of your labor if you can. It’s a great way to teach them about healthy eating and give them a sense of pride in what’s on their plates.
Why it works: Cooking at home is an opportunity to connect with what goes into your meals. You in turn become more conscious about whether your family is getting the nutrients they need to thrive (this can also be telling for my family because when we’ve been eating poorly – we all feel cranky). Finally, sitting down together to eat (no matter how difficult) fosters connection and strengthens family bonds.
3. Get Active Together
You don’t need a gym membership to get moving. Physical activity is an essential part of maintaining a healthy lifestyle, and it’s also a great way for the whole family to unwind and spend quality time together. Whether it’s a walk after dinner, laying on the floor for a morning stretch, or a quick game in the yard, make movement part of your family routine.
Why it works: Exercise boosts mood, strengthens muscles and bones, and helps prevent chronic diseases. Plus, it sets a great example for your kids and helps them build lifelong healthy habits.
4. Prioritize Sleep—For Everyone
It can be tempting to let everyone stay up late to avoid the pressures of bed time. Whether it’s staying up for homework, watching TV, or getting one last chore done, we don’t always prioritize rest.
Sleep is one of the most important factors in maintaining good health—and not just for your kids, but for you too! Create a bedtime routine for your children and yourself that includes winding down without screens, reading a book, or doing a calming activity like stretching or journaling. This teaches your family that you all deserve quality sleep and recuperation.
Why it works: Sleep is crucial for brain function, emotional regulation, immune health, and overall well-being. A good night’s rest helps everyone in the family wake up feeling refreshed and ready for the day ahead.
5. Manage Stress with Simple Self-Care Practices
As a busy parent, stress is inevitable. The key to staying healthy is learning how to manage it. You don’t always need a spa day or a long vacation (though that would be nice!). Small, daily self-care practices can go a long way in reducing stress and boosting your mental health.
Try incorporating short routines like deep breathing, a quick 10-minute meditation, or even a relaxing cup of tea into your daily routine. Find moments to recharge, even if it’s just for a few minutes while the kids are occupied.
Why it works: Chronic stress can lead to burnout and impact your physical and mental health. Taking care of yourself isn’t a luxury—it’s necessary to keep your energy up and show up for your family in the best way possible.
Putting It All Together
Making small adjustments to your family’s daily routine can have a huge impact on
everyone’s health and well-being. By focusing on nutrient-dense meals, staying active together, prioritizing sleep, and practicing self-care, you can build a foundation of wellness that will support your family for years to come.
Remember, you don’t need to be perfect—just consistent. Small, sustainable systems are the key to creating long-term health habits. Take it one step at a time, and celebrate each little victory with your family along the way!
If you’re looking for more tips or personalized guidance on creating a wellness routine for your family, I’m here to help! Reach out, and let’s make holistic health easy, doable, and sustainable—right from home.
Call to Action:
Do you have a favorite healthy family tip? Share it in the comments below or send me a message—I’d love to hear what’s working for your family!