As summer winds down and the new school year approaches, it’s important to make sure your child is ready for the change in routine. Here are some tips to support their health and well-being as they head back to school.
Sleep Hygiene
Sleep is a cornerstone of good health, impacting everything from mood and memory to immune function. As school starts, ensuring your child gets quality rest is crucial for their well-being and academic performance. Here are some sleep hygiene strategies:
- No screens 1-2 hours before bed: The blue light from screens can suppress melatonin production, disrupting your child’s natural sleep cycle. Encourage activities such as reading, drawing, or playing board games in the evening to help them unwind.
- Dim the lights: Lowering the lights in the evening can create a calming environment, signaling to your child’s body that it’s time to wind down. Consider using blackout curtains and a dim nightlight to enhance the sleep-friendly atmosphere.
- Epsom salt baths: A warm bath with Epsom salts not only relaxes muscles but also provides magnesium, which can promote relaxation and improve sleep quality. Add a few drops of lavender essential oil for an extra soothing effect.
- Journal: Encourage your child to write down their thoughts or a to-do list for the next day. This practice can help clear their mind, reduce anxiety, and establish a sense of control and organization.
- Read and meditate: Reading a book or practicing mindfulness meditation can ease your child into sleep mode. Consider guided meditations or bedtime stories to foster relaxation and a sense of peace before sleep.
If your child’s sleep schedule has shifted during the summer, begin adjusting it by moving bedtime 10-15 minutes earlier each night. This gradual shift can help them adapt to earlier wake-up times, ensuring they feel refreshed and ready for school.
Boost Immune System
A robust immune system is essential to keep your child healthy, especially during the school year when exposure to germs increases. Here are some functional medicine approaches to boost their immunity:
- Optimize vitamin D and zinc levels: These nutrients are crucial for immune function. Ensure your child spends time outdoors for natural sunlight exposure and consider supplementing with vitamin D3 and zinc if needed.
- Incorporate probiotics and cultured foods: A healthy gut microbiome is linked to a strong immune system. Introduce probiotic-rich foods like yogurt, kefir, sauerkraut, and kimchi into your child’s diet to support gut health and overall immunity.
- Start Immune Support Protocol early: At the first signs of illness, begin our Immune Support Protocol. All supplements and dosing are listed in the “Useful Information” section of the patient portal. These can help reduce the severity and duration of symptoms, keeping your child healthier throughout the school year.
Time Management
Effective time management can alleviate stress and help your family maintain a smooth routine. Here are some tips to help your child develop good habits:
- Pack lunch and backpack the night before: This habit ensures that mornings are less rushed and that nothing important is left behind. Encourage your child to take part in this process to foster responsibility and independence.
- Set out clothes the night before: Choosing an outfit ahead of time saves precious minutes in the morning and reduces decision fatigue. It can also help your child start the day with a sense of confidence and preparedness.
- Use a visual schedule: Creating a visual schedule for your child can help them understand their daily routine and manage their time effectively. Include schoolwork, extracurricular activities, and downtime to ensure a balanced schedule.
Nutrition
Nutrition plays a critical role in your child’s physical and cognitive development. Here are some functional nutrition tips to support their health and learning:
- Choose nutrient-rich foods: Focus on whole, unprocessed foods that provide essential vitamins and minerals. Incorporate a variety of fruits, vegetables, lean proteins, and healthy fats to nourish your child’s growing body.
- Avoid processed foods and limit added sugar: Minimizing processed foods and sugar helps maintain steady energy levels, supports concentration, and reduces the risk of chronic health issues. Aim for no more than 24 grams of added sugar per day, and choose natural sweeteners like honey or maple syrup when needed.
- Hydration is key: Ensure your child drinks plenty of water throughout the day. Dehydration can lead to fatigue, irritability, and poor concentration. Encourage them to carry a water bottle to school and make hydration a priority.
Preparation
Preparation is essential for a stress-free transition back to school. Make sure all necessary school forms, medical records, and supplies are organized ahead of time. This proactive approach allows us to address any health concerns and ensure your child is ready for the new school year.
By following these tips and tweaking as fit for your family, you can support your child’s health and well-being, setting them up for a successful and fulfilling school year. Here’s to a fantastic start to the new school year!
