Life as a modern South African woman is a whirlwind of responsibilities.
Whether you're a mom juggling school runs and work deadlines, a business leader making big decisions, or a friend holding space for others, there’s usually a lot on your plate.
In the hustle of showing up for everyone else, one crucial priority often gets overlooked: your well-being.
We recently chatted with Lunique Theunissen, brand manager at B-well, to explore why it’s essential to nourish not just our bodies, but our minds and souls too.
Why self-care is non-negotiable
Women often wear many hats; caretaker, career woman, friend, partner and many more roles. But Theunissen reminded us: "You can’t pour from an empty cup."
When we neglect our health, the signs creep up on us: burnout, low energy, stress-induced illnesses, and even long-term issues like heart disease or diabetes.
The food we eat, the sleep we get (or don’t get, and the way we care for ourselves directly impact how we show up in life.
"Without proper nutrition, exercise, and rest, we don’t have the mental clarity, focus, or energy to face the day," said Theunissen.
She added that a nourished, rested body performs better whether at work, at home, or the gym.
Why balanced eating is a superpower for women
Eating well isn’t just about staying healthy, it’s a form of self-care.
A balanced diet fuels your energy, boosts your mood, and strengthens your resilience. But let’s be real: as busy women, meal prep can feel like yet another task on the never-ending to-do list.
Theunissen suggested starting small:
- Make better food choices: Swap sugary snacks with boiled eggs or whole-grain toast.
- Plan: Pack your snacks and lunch the night before, just like you would for your kids.
- Hydrate: “Oh my goodness, do we drink enough water every single day?” Theunissen laughed. Staying hydrated is one of the simplest ways to boost energy and mental clarity.
Intuitive eating
One of the most empowering food philosophies is intuitive eating, a concept that encourages you to listen to your body's hunger and fullness signals rather than eating out of stress or habit.
"Recognise the difference between emotional eating and physical hunger," Theunissen advised.
When deadlines pile up and stress peaks, it’s easy to reach for chips or chocolate. But these quick fixes only spike your energy temporarily before leaving you feeling drained.
Instead, focus on nutrient-rich foods like:
- Omega-3-rich oils (like canola or extra virgin olive oil) for heart health and reduced inflammation.
- Iron-rich foods to combat fatigue and boost energy.
- Calcium and Vitamin D for strong bones.
Simple, mindful swaps can make a world of difference in how you feel and function.
The guilt of putting yourself first is a challenge many women face.
Whether it's leaving the kids for a 5km walk or stepping away from work for a breather, the feelings of “selfishness” can creep in.
But here’s the truth: you can’t be your best for others if you’re running on empty.
"I love going for a 5km walk three times a week. Yes, I feel guilty leaving my kids for 45 minutes, but I know it impacts my sleep, focus, and energy levels. In the end, I’m a better mom because of it," Theunissen noted.
If carving out time feels impossible, try these tips:
- Wake up 30 minutes earlier: Yes that time for stretches, meditations, or a quick workout in your living room.
- Incorporate family time: Take your kids for a walk or play with them at the park.
- Let go of excuses: Start small. Even 10 minutes a day can make a difference.
Healthy eating on a budget
A common misconception is that eating healthy is expensive. But with clever planning, you can enjoy nutritious meals without breaking the bank.
- Buy fresh produce in bulk: Share with family or friends if you can’t finish it all.
- Cook smart: Avoid deep-frying or adding unnecessary sugar. Instead, bake, steam, or grill your meals.
- Meal prep: Spend a few hours on the weekend prepping meals for the week. This saves time, money, and stress.
To all the powerhouse women out there: you are the backbone of families, businesses, and communities. But remember, your well-being matters too.
"Start by not skipping meals," Theunissen advised. Eat regularly, balance your plate with lean protein, veggies, and whole grains, and avoid the sugary highs and lows that leave you feeling worse."
Be patient with yourself. Love yourself enough to make better choices.
When you nourish your body and mind, you unlock the energy, clarity, and strength to tackle anything life throws your way.