Your First Step To a Healthier, Happier You ( Even As a Busy Mom )

For many moms, health often ends up at the bottom of the priority list. Between school drop - offs, work deadlines, and the never- ending to-do list, it can feel impossible to carve out time for yourself. But as Jessica, a mom of two and one of our most valued team members, reminds us - taking care of your health doesn’t have to be complicated. It just starts with one step.

Jessica’s Journey to a Healthier Life

When asked if she’s always been health conscious, Jessica shared that her commitment started in her 20’s:

“ My dad was my biggest influence and moving to Califor5nia exposed me to a completely different culture around health.”

Today, Jessica prioritizes eating clean - lots of vegetables, fruits, and fresh ingredients- something she didn’t grow up with.

“Growing up, I mostly had canned vegetables. Now, I stick to fresh and raw veggies, avoid red meat and pork, and keep fried food to a minimum.”

Her health journey really leveled up when she discovered the power of exercise:

“ I found working out later in life , and it changed everything - I had more energy, more vitality , and felt so much clearer and focused”.

Simple, Realistic Tips For Busy Moms

Jessica knows firsthand how hard it is to juggle motherhood and self-care, which is why her advice is refreshingly doable:

Start Small: “ Pick one day a week to meal prep. Go for a walk. Take the stairs. “

Just Move: “ Walking is one of the easiest, most effective first steps toward feeling better.”

Stay Hydrated : Water is one of the simplest forms of self- care, but it makes a big difference. You can put a bit of lemon juice or mint for bit more flavor.”

Health as a Way of Life

For Jessica, health isn’t just about looking good - It is about feeling strong and giving her kids the tools to thrive:

“I see food as medicine” she explains, “ What we eat affects how we feel - our energy , our mood, even our stress levels.”

For Jessica, It’[s about finding balance and making small, consistent choices that keep her feeling her best.

The power of Breathing

When we think of health, we often focus on nutrition, exercise, or posture—but one of the most powerful tools for healing is something we already do every moment of our lives: breathing.

At Monarch Bay Chiropractic, we often remind our patients that the breath is not only about survival—it’s about thriving. Conscious, mindful breathing can have transformative effects on both the body and mind.

Why Breathwork Matters

Most of us breathe shallowly throughout the day without realizing it. This type of chest breathing keeps us in a constant state of stress and tension. By learning to slow down and breathe deeply into the diaphragm, we activate the body’s natural relaxation response, helping to calm the nervous system, release tension, and restore balance.

The Health Benefits of Deep Breathing

1. Reduces Stress & Anxiety
   Breathwork stimulates the parasympathetic nervous system, lowering cortisol levels and helping the body shift out of “fight or flight” mode.

2. Improves Posture & Alignment
   Proper diaphragmatic breathing engages the core and supports spinal alignment—an essential part of chiropractic wellness.

3. Boosts Energy & Focus
   Deep, oxygen-rich breaths improve circulation and brain function, giving you more clarity and vitality throughout your day.

4. Supports Pain Management
   Controlled breathing can reduce muscle tension and enhance the body’s natural healing process, complementing chiropractic adjustments.

A Simple Breathing Exercise to Try

Next time you feel stressed or tense, try this:

• Sit comfortably with your spine straight.

• Place one hand on your chest and the other on your abdomen.

• Inhale slowly through your nose, feeling your belly rise before your chest.

• Exhale gently through your mouth, letting your shoulders relax.

• Repeat for 2–3 minutes.

You’ll notice how quickly your body shifts into a state of calm and ease.

Breathing as Part of Your Wellness Journey

Just like regular chiropractic care, breathwork is a practice that builds on itself. The more consistently you bring mindful breathing into your day, the more benefits you’ll notice in your posture, stress levels, and overall health.

At Monarch Bay Chiropractic, we believe true wellness is about caring for the body as a whole—and that starts with something as simple, and as powerful, as the breath.