Back to School
Well, the time is here…packed lunches, homework, parents meetings, friends, schedule, etc. I always find it a little tricky to transition from the lovely summer schedule of no schedule into school time where we have to get up early, be on time, etc. This requires a little more attention and focus. It is important for parents and children to get this time right so there is plenty of support, rest and nourishment to deal with all the new people, activity and surroundings. There is also the hope that this will keep kids healthy and strong and less likely to get ill in the fall.
So here are my tips for making it an easier transition…
First is diet. Going back to school may mean school lunches or if you have a child like mine, they prefer a packed lunch. Breakfast is the most important meal, as most times children don’t have enough time to eat a full lunch, so we can make sure they start off their day with a wholesome meal.
Some good healthy breakfast choices
- Oatmeal with fruit/nuts, maple syrup and milk of choice.
- Poached eggs with hash browns and wholegrain toast.
- Bagel with cream cheese/salmon/veggies
- Whey protein is an excellent protein source as it has an extensive array of amino acids, one of which is glutamine, which supports the immune system. Most people can handle whey protein, even if sensitive to cows milk as it has very little of the actual milk protein left which causes sensitivities. Whey can be put in a smoothie, added to oatmeal, pancakes or taken with juice.
- Wholegrain cereal with some fruit and yoghurt.
Staying hydrated is also very important and sometimes challenging when at school. Having a good BPA free water bottle is a good idea and making sure children drink enough when they get home from school.
Reminding children that the recommended amount of fruit/veggie servings is 5-10 a day. Make sure that each meal and snack has some fresh fruit and veggies in it will help to keep their whole vitamin/mineral levels high.
If children are having a hard time getting all they need nutritionally from food, there are plenty of decent children’s vitamin/mineral supplements to choose from and it is not a bad idea to supplement, especially during school time where it is harder to monitor their food intake. My recommendations for supporting children’s immunity are a good multi-vitamin with zinc, essential fatty acids and probiotics.
Finally is rest. Getting ample sleep and rest is vital to children’s health and wellbeing. School-age children are said to need between 9 and 12 hours sleep a night. Sticking to a routine helps children to sleep on their own and to not have waking up for school be such a trial. If children have a hard time getting to sleep, here are some tips to help:
- Create a routine of calming down; which can include a bath, foot rub with calming aromatherapy oils such as Arnica Action oil, and a bedtime story.
- Calming teas such as chamomile, passionflower or lemon balm can help transition and calm many anxieties.
- Avoiding over-stimulation with things like TV and movies as this excites the brain before bed.
- Having the dinner meal 1-2 hours before bed, so they can digest before sleeping.
- Getting enough exercise is very important for children, as sadly the public schools do not always provide enough. It is important for children to exercise with their parents as they will mimic our activities. Choose an extra-curricular activity to keep children active like swimming, martial arts or dance. The exercise is a complement to getting proper rest, as children need to exert their physical energy in order to relax completely.
Making this a special time to enjoy the growth of our children is so important, so enjoy!