Between shopping for the school, choosing the perfect backpack, school uniform insurance ready for the first day and trying to get the most out of the remaining days of summer, there are many things to do!
This is one of the most important moments of the year because bringing your children to a great start to the new school year, regardless of their age, will help them put them into practice throughout the year. This also includes creating a base for optimal health!
Tips for younger children
Switching from carefree summer days to school hours is never easy, especially for younger children. They can be used to stand up later, sleep longer and have less structure on their overall days. Here is a useful list to start the school year well.
Get back on your feet with sleep
Do not wait until the evening before the classes begin to change the time to go to bed. Start at least a few days before, or even a week before, if possible, to help them gradually adapt to new sleep patterns. Set the time to go to bed and the wake-up times that slowly move back to the school year, so they are not tired in class. If you let the goodnight routine run (as we do in the summer), start re-establishing the goodnight routine about 7-10 days before school starts.
Limit device time, especially at night
The light of electronic devices can disturb the body’s melatonin production and make it more difficult to fall asleep. Set an hour to turn off the screen an hour before going to sleep and keep the electronic devices out of the bedroom. To help make the bedrooms “No Phone Zone”, it creates a designated charging station in the kitchen or living room where the devices can be placed at night.
Go for a visual check
Planning annual eye exams for children before the school year is a good idea. Don’t assume that your child’s vision is great if he or she has not complained about it. A healthy vision is important for a successful school year, and being a part of your back-to -school checklist is a great way to make sure it’s not forgotten.
Start thinking about school lunches soon
If you are packing lunch for your children, consult the school in advance to be updated on the allergen policies so that you can plan healthy and safe lunches for all and replenish the kitchen cabinets with nutritious and healthy options to pack. Opt for protein-rich options as the proteins will keep your little one feeling full longer during the day.
It’s hard to concentrate with a noisy belly! It is sometimes difficult for children to finish their lunches while settling in to the new school routine. Prepare some of their favorite dishes and think of snack-sized bites for protein, fruit, and vegetables to encourage eating.
Update your children on the basic principles of hygiene
Remind children of the principles of hygiene at school such as washing hands after playing with shared toys, playing outdoors, going to the bathroom and before eating. Also, remind them to cover their nose and mouth with their hand or tissue if they cough or sneeze.
You might consider keeping some disinfectant wipes and some tissues in your emergency backpack. When your kids arrive home from school, it’s a good idea to get them into the habit of washing their hands after taking off their shoes and putting away their backpack.
Suggestions for back to school for kids
Many of the suggestions above are also perfect for teenagers, including the ability to reset sleep programs, limit screen time, perform an annual eye check and keep essential health elements close at hand, but here there are some tips for kids.
Start well every day
Your teenager could be responsible for his breakfast now, and it’s great! Encouraging independence is important, but so is a balanced breakfast for a good start to the day. Healthy stock, easy to make options like yogurt with muesli and berries, and if the cereal is on the breakfast menu, make sure it’s rich in protein and not just full of carbohydrates to avoid an accident in mid-morning and its brain fog.
Take the time for a real conversation
If your boyfriend has the habit of answering “okay” when asked about the school day, dig a little deeper to get him talking more. Teens can be stressful. And emotional health can affect health and concentration in general, so make sure your boyfriend knows that you are there to listen and that he is not alone in dealing with life’s challenges. During car trips and before going to bed, it can be a good time to try to involve your children in a conversation about their day.
Encourage healthy habits
Developed habits will now follow your children into adulthood, so be a facilitator of good habits that will affect your child’s health over the long term. Teach them how to prepare balanced school lunches, how to manage stress and how to stay organized and establish a useful routine (which will also help mitigate stress ). And if your child is not involved in sports or a regular activity, help him or her to do the daily activity as well.
After school activities are great, but if your teenager is always busy with homework and planned activities with little space for downtime, it may be time to rethink some of these extracurricular activities and limit them to what he or she really enjoys. It is important that children have time to rest and recover, spend time with the family and exercise their imagination.
Nutritional needs for adolescents
Children of all ages, including adolescents, must fill the nutritional gaps with a multivitamin. Modern diets are not always up to the task of meeting our nutritional needs even for adults, and this can be compounded by the fact that adolescents can be picky eaters.
Multivitamins do not replace healthy habits and a diet rich in nutritional foods, but they help cover the bases. Also, consider adding an Omega 3 supplement to your child’s wellness routine. Studies show that it can help with concentration, concentration, mood, and general well-being. Magnesium may be a good option, as it helps mitigate stress and anxiety. But talk to your doctor before giving supplements to children.
Suggestions for returning to School for University and University Students
Have you seen your son at university this year? Whether it’s the first semester or the last year, you can help them prosper in this academic year. Here are some tips to stay healthy in college and university.
Make it easy to eat healthily
Teach your child how to keep their room with healthy options like nuts, seeds, nut butter, nuts and easy-to-prepare foods like soups, canned tuna, chicken and vegetables, whole wheat pasta, tomato sauce, tortilla rolls, etc.
Students will be less likely to reach unhealthy snacks or order pizza as often with the quick options available. Send a short note with a healthy snack care package a few times a year.
Favorite snacks for university and university students
Whole raw cashews – Unsalted: Cashews are a natural source of fiber. The excess fiber can bind to and offers 5 grams of protein per 1/4 cup portion. Often confused like crazy, this seed is nutritious and a great snack to keep on hand in college.
Strengthen good habits and energize in a healthy way
College & University puts a lot of pressure on young minds to succeed. This can add up late at night powered by caffeine, followed by early risers struggling to concentrate in class. Many students do not know that there is a better way, or that nights can actually hurt their performance instead of helping.
Teach your tricks and tricks about your child’s productivity, such as studying in targeted 20-30 minute bursts followed by a 5-10 minute break. And remind him that exercise, healthy eating, maintaining hydration and sufficient sleep help improve overall productivity, concentration, and energy levels compared to caffeine and night sleepers.
Also, add green tea rich in antioxidants and organic coffee to your shopping list as a healthier alternative to caffeine to sugary sodas or energy drinks.
Set the stage for healthy learning and restful recovery
Spending a lot of time studying in a small bedroom or in a Uni apartment can be mentally dripping, and could even have physical repercussions if the environment is not optimized. Make sure your student has a desk to study to discourage collapse while studying in bed. Occasionally encourage a change of scenery such as studying in a library, in a park or in a coffee shop.
And help him get the most out of their university bedroom to promote restful sleep. Provide alternatives to overhead lights so that the lights can be dimmed at night to help the body relax and prepare for sleep.
Stay tuned to mental health needs
The university and university years mark a transition into adulthood and this transitional period comes with a lot of stress and emotional challenges. Make sure your child knows that while you may not be there in person, you are still there to talk.
If your child seems to be in trouble, make an appointment for him or her with a counselor or therapist. It is usually more effective to work on important challenges with a qualified professional than a close family member alone. Colleges and universities usually have staff available at their health centers to help students. It’s a good idea to research these options when your child enrolls in school to better understand the resources available to them on campus.
Build and support personal care routines
Teach your child about the importance of self-care and how to create a self-care routine. Learning to cultivate one’s best self will help students feel healthy and happy and allow them to perform at their best. Go through some of the best tips for personal care for mind and body for ideas to share and pack a university self-sufficiency preparation kit that includes essential sleep elements such as a sleep mask, essential oils, and chamomile tea.
Supplements for university and university students
Loud roommates, canteen meals and endless study may require a toll. A daily multivitamin is important to meet the main needs and other supplements can also help. Here are our top 5 supplements for university students.
- Real Food Multivitamin: Despite our best efforts, student diets are not always the healthiest. Fill the nutritional spaces with a multivitamin from whole food ingredients.
- Magnesium supplements: Magnesium is wonderful for helping ease stress and also has other advantages. Supports cellular energy, healthy bones, better sleep, mood and more.
- Omega-3 supplements: Essential fatty acids promote many health areas, but students can benefit more from the brain benefits that support the omega-3. Studies show that omega-3 fatty acid supplements can help improve concentration, memory, and mood.
- Probiotic supplements: The health of the digestive system influences the general health and immune function, not to mention the digestive concerns can be uncomfortable and annoying. It helps to keep your student’s system in balance with a probiotic for digestive health.
- Also, consider adaptogenic herbs like Rhodiola Rosea or Ashwagandha to help relaxation, calm and well-being.
Before your child goes to college or university, it is a good idea to schedule an annual checkup with your doctor and discuss how to support your nutritional and emotional health.
By planning ahead, you can help make this the healthiest and most successful school year for children of all ages. If you would like to add something to list and options shared by us, then do leave a comment and share your ideas with us.