Top Tips For Back To School Health

Happy, hopefully, back to school season! You’ve likely already started shopping for school supplies or maybe you clicked the link and bought the box of preselected supplies this year, hooray for easy buttons! There is enough going on with coordinating transportation to and from after school curriculars. Add in the headaches and negotiation attempts from the strong willed youth and the stress and anxieties can be mounting for everyone. It’s no wonder some are tossing out smile bribes when trying to capture that first day of school picture. So let’s try to fit in as much “easy” as possible. We know establishing healthy routines can help the whole family through the transitions. Read on for tips that work smarter rather than harder.

How can you keep parent(s) and child(ren)’s health and mood on track through the hustle and bustle? Let’s focus on the foundational pillars of health. Below you’ll find easy assists with our supplements to keep the whole family thriving and laughing. We’re in this together!

SLEEP
First things first, the mornings will be off to an earlier start, so it’s important to start shifting those flexible summer sleep hours into a consistent restful routine. Try moving up the bedtime in small increments of 15-20 minutes each night until you reach the target bedtime. Getting sunlight exposure every morning will also help reset your biological clocks. Sleep affects attention span, performance and physical health, so it’s worth prioritizing in the back to school to-dos. Getting enough sleep is important for growth, health and wellbeing. The American Academy of Pediatrics recommends 9-12 hours for children 6-12 years, and 8-10 hours for kids 13-18 years. The American Academy of Sleep Medicine recommends following a consistent bedtime routine, which may look like:

• Create a relaxing bedroom setting with a cool temperature in a dark, quiet room
• Rise at the same time each morning and get to bed at the same time each night
• Fill yourself with balanced meals throughout the day, don’t go to bed hungry and don’t eat a large meal before bed.
• Schedule any rigorous exercise for at least two hours before bed
• Avoid blue light via computers, televisions, and phones at least an hour before bedtime
• No caffeine or stimulating supplements before bedtime

Supplement with GABAfor healthy cortisol levels and L-Tryptophan to maintain serotonin levels. Both will help calm your nervous system and aid everyone in achieving more restorative sleep, realigning with a normal circadian rhythm.

HEALTHY MEALS
Provide students with healthy meal options containing fat, fiber and protein. Kids who eat a balanced breakfast are more alert in class than those that don’t. Try packing lunches, either the night before or morning if time allows, and limit the amount of sweets. Offer family meal times that boost children’s language skills, lower stress and model eating more fruits and vegetables. A body that is well rested and fed healthy foods will be more effective at fighting off infections.
Supplement with a multivitamin to ensure adequate levels of essential vitamins and minerals are being consumed to keep health on track. Chromium Polynicotinate + B is also recommended to aid metabolism, curb cravings, and maintain blood sugar levels.

HYDRATION
Staying hydrated has many benefits for the body and mind. It helps prevent fatigue, improves mood, aids digestion and enhances brain function. Try to avoid the sugar filled drinks which often contain other unhelpful ingredients. Too much sugar and caffeine can increase heart rates, blood pressure, disrupt sleep and cause irritability. Invest in a large water bottle, label it with their name and encourage your kiddo to take sips often throughout their day.

STAY ACTIVE
The kids have likely been active all summer and it's important to keep that movement momentum going strong. Especially once school starts, as they will be sitting at their desks most of the day. Schedule sports and exercise into their daily routine to foster focus, improve behavior and boost positivity in their attitude. Maybe sign up for an after school activity or create a tradition of a family walk or bike ride in the evening. Kids love to learn for our example as parents, so keep physical activity a priority.
Supplementing with L-Tyrosine will boost energy and support mental and physical performance. Magnesium Glycinate will support healthy muscle function and offer anti-inflammatory benefits.

RELAXATION
There are a host of benefits that come by slowing down, including better regulation of emotions and responding in a healthier way to the world around. Let your children see you:

• read a book,
• walk in the outdoors,
• sip on coffee or tea in the early morning,
• or write in a journal.

When they grow up, they’ll know how to slow down too. It’s helpful for all of us to practice mindfulness, which enables us to manage the stressors of this fast-paced life and tech-centric world. Anxieties are often heightened at the start of a new school year. Maybe due to separation from family, pressures of social interactions and/or academic goals. Learn more about natural ways to reduce anxiety here.

Practice positive visualization and breathwork to get grounded. Harnessing our breath is the best way to activate the parasympathetic nervous system.
Try:

• belly breathing,
• box breath to the count of four,
• or playful strategies like hand tracing or shark fin.

Supplementing with our B Vitamin Complex supports a positive, balanced mood and supports stress relief. L-Theanine induces relaxation, relieves mental/physical stress, improves brain function and supports the cardiovascular system. Another helpful supplement approach for relaxation is consuming adaptogens. For example Ashwagandha, can help the nervous system better adapt to stressors or Lemon Balm which aids hypervigilant nerves to find their calm.

There you have it! Our top recommendations to keep that last nerve of yours far from being fried. Keeping it simple makes it successful! We increase our chances of feeling good when we focus on the four pillars of health: exercise, relaxation, nutrition and sleep. Healthy routines along with healthy habits like proper hand washing, practicing mindfulness and supplementing can help us maintain optimal health as we embark on the back to school routines. Remember, the first few weeks of any new shift is always the hardest, stick with it, give yourself grace and wait for the rewards to become noticeable.

We’re wishing you and your family wellness through this next school year! As always, stay up to date with your healthcare provider for annual check ups and before starting any new supplements. We’re here to help if you have any questions about our recommended supplements. Happy learning and laughing through this year!

This blog was written by Meg Ramirez, please click here to learn more about the author.