Starting the New School Year off on the Right Foot
As the summer days begin to shorten, the anticipation of a new school year fills the air. Beyond just buying new supplies and picking out stylish outfits, it's essential to approach the upcoming school year with a focus on well-being. By starting with a healthy foundation, we can build upon that to have an amazing year.
Here are my top 10 tips for building that foundation for the year ahead:
⏰Establish a routine: Getting up around the same time each morning, having dinner about the same time each evening and heading up to bed around the same time each night sets the circadian rhythm and makes everything easier. When we follow a rhythm like this, our bodies can anticipate what’s coming next and be ready for it!
🌱Prioritize Nutrient-Rich Meals: Fueling young minds with nutrient-rich meals is vital for sustained energy and cognitive function. It’s hard to focus after a standard American breakfast of pancakes, muffins or cereal. Opt for whole grains, healthy fats, lean proteins, and an array of colorful fruits and vegetables in your child's lunchbox or for breakfast.
🍽️. Pack your child’s lunch (or have them pack it with you!): If we want to prioritize nutrient-rich meals as in #2, we will have to pack lunch. Unless your child goes to a private school with meals made in house, they are not being offered healthy options. It’s often pizza, chicken fingers or mac and cheese! We can definitely pack some much healthier options at home.
💧Hydration Matters: Staying hydrated enhances concentration and cognitive function. Encourage your child to drink water throughout the day. Most schools allow for a water bottle to be brought in from home. Herbal teas and infused water can be a fun and flavorful option.
🧘♀️ Manage Stress: Starting a new school year can be so stressful even before we add in school work and after school activities. Try to help your child find healthy outlets for their stress. Depending on their age, that might be listening to music, drawing or playing an instrument, hanging out with the dog, chatting with a parent, yoga stretches or even a guided meditation or tapping session. The sooner we introduce these things into a child’s life, the easier it will be for them to manage their stress as an adult.
💤 Quality Sleep: It’s impossible to learn if you are exhausted. Establish a consistent sleep schedule that ensures your child gets the recommended amount of sleep for their age group. Teenagers often need a set downtime on their phones to get them to actually go to sleep. We can set this up for them on our phone under “settings” and “downtime” if we are on the same account with an apple phone.
🍊 Supplement Wisely: While a balanced diet is key, some children may benefit from immune-boosting supplements like a multivitamin, vitamin C or vitamin D. Consult their pediatrician for optimal dosages.
⛰️Get Outside: Everyone needs some outdoor time each day. Our bodies were made to spend time in nature. It can be a great way to unwind, get some exercise and an added boost of vitamin D.
📱 Take a tech break: Can there be some time built in each day where your child is not looking at a device? I know even in school kids are on computers a lot. Our nervous systems need a break from time to time.
By establishing some healthy routines, you're not only setting your child up for academic success but also empowering them with valuable lifelong health habits. Best of luck and have a great year!
In health,
Dr. Emily