Natural Health: I've two children under five and feel drained

plus how to avoid being gassy after eating legumes

Fri, 20 Feb, 2026 - 02:00

Megan Sheppard

I find my job draining, particularly when I have back-to-back meetings. I rest as much as possible after work, but with two children under five, I’m on the go a lot at home too. What would you suggest?

Given that you are juggling work with young children, it makes sense that you are having trouble regulating your nervous system and rebooting your energy levels. One thing you can incorporate into your daily routine is conscious breathing.

Taking time out for breathwork practice is highly valuable, not to mention free. It benefits our mental and physical health and activates the immune system. You can also involve your children in the process, helping them to unwind by performing a gentle relaxation technique called the 4-7-8 yoga breathing exercise together.

Inhale through the nose for four seconds, hold the breath for seven seconds, and then exhale through the mouth for eight seconds.

Try incorporating this breathing exercise into your bedtime ritual. Repeat as necessary to help wind down and release excess energy and stress before sleep.

Deep, rhythmic breathing signals to the body that it is safe, reducing heart rate and blood pressure. By focusing on our breath, we shift attention away from racing thoughts and external stressors.

If balancing your job and home life leaves you overwhelmed, you might like to consider the herbal remedy Withania somnifera, known in Ayurvedic medicine as ashwagandha. Withania is an adaptogenic herb that helps reduce cortisol levels and balance out mood by facilitating the release of serotonin, dopamine, and norepinephrine. You can take it as a tea, tincture, or in capsule form.

The adrenal system is often overloaded during times of increased stress, which means that you could benefit from supplementing with a B vitamin complex. Any type of stress (emotional, mental, and physical) can increase our need for this vitamin group. The B vitamin group helps support nerve health, which, in turn, supports sleep and rest. It is important to take B vitamins in the morning, as they may disrupt sleep when taken in the afternoon or evening.

When it comes to relaxing the mind and body and nourishing the nervous system, magnesium supports nerve and muscle repair and helps address physical and emotional fatigue by promoting relaxation and quality sleep. Ideally, the ratio of calcium to magnesium should be 2:1 (the typical recommendation is 800mg of calcium to 400mg of magnesium daily).

I’ve started eating more legumes as they are a good source of protein and fibre. However, I find they leave me feeling gassy, and I’ve had the occasional embarrassing fart while in company. Is there something I can take?

One of my favourite tips for using legumes is to add a 3-5in strip of kombu (dried kelp) to the water when soaking legumes, and to the water when boiling beans, lentils, and chickpeas.

Kombu is reputed to reduce the incidence of gas and bloating, and help legumes to become more digestible by breaking down the fibrous starches. As an added bonus, kombu provides a lovely savoury ‘umami’ flavour to legumes.

Some legumes are more problematic than others. Kidney beans, chick peas, and brown lentils can cause more gas and bloating pain, whereas black beans and smaller lentils (beluga black lentils, and French green ‘puy’ lentils) may be easier to digest. Eat them separately at first to help figure out which ones are best for your body.

Probiotic supplements and digestive enzymes can also help to reduce intestinal gas production. However, it should be noted that intestinal gas may initially increase as the gut bacteria population is established and rebalanced in your intestines.

Activated charcoal is an excellent supplement for gas relief and can also help moderate the effects of foods known to cause intolerance or sensitivity.