Back-to-School Health Guide
As the back-to-school season ramps up, keeping both you and your school-aged kids healthy is key to thriving through busy days and changing seasons. From packed lunches to after-school activities, here’s a concise back-to-school health guide full of practice lifestyle tips and supplements to keep the whole family energized and well.
Lifestyle Practices for Moms and Kids
1.Prioritize Sleep: Aim for 7-8 hours for moms and 9-11 hours for kids (depending on age). Create a calming bedtime routine—dim lights, no screens an hour before bed, and instead do some reading together or a quick kids meditation to wind down. Consistent sleep boosts focus for school and parenting.
2. Stay Active Together: Encourage 30-60 minutes of daily movement. For moms, try a morning walk after school drop off or yoga session during lunch. For kids, think recess games, bike rides, or family dance-offs. Active families build healthy habits and burn off school-day stress and keep their back-to-school health in tip top shape!
3. Eat Nutrient-Rich Foods: Look, I get it. School days are BUSY! But there is a lot we can do to still incorporate healthy foods for the whole family! Make a meal plan of easy, one-pot or sheet pan dinners that can be easily accomplished after along day of school, work and practices. It’s also a good time to dust off the crockpot or instapot for some set it and forget types of meals! I’m not a huge fan personally of meal prepping for an entire day on the weekend but having a basic menu for the week, some quick and healthy snacks and options for when things get busy! Think: balanced meals with veggies, lean proteins, and whole grains – it doesn’t have to be fancy! Involve kids in planning and making fun, healthy snacks like fruit skewers or veggie wraps. Batch-cook dinners like stir-fries or casseroles for busy nights. Keep everyone hydrated with water or unsweetened herbal teas.
4. Manage Stress: School transitions can be tough. Teach kids simple breathing exercises (like “blow out the birthday candles”) to stay calm. Moms, try 5-minute mindfulness or journaling to ease the mental load. A family gratitude moment or prayer at dinner can lift everyone’s spirits.
5. Build Immunity Through Connection: Plan family time, like board games or park outings, to strengthen bonds. For moms, a quick coffee with friends or a group chat can recharge you for the school-year hustle.
Supplements to Support Family Health
Supplements can help fill nutritional gaps, especially during busy seasons. Always consult a pediatrician or healthcare provider before starting new supplements for you or your kids.
– Multivitamin: A quality multivitamin ensures moms and kids get essentials like B vitamins for energy and vitamin D for immunity. Choose age-appropriate options—gummies for kids, women’s formulas for moms. My favorite is for my kids is – Kids NeuroVite!
– Omega-3 Fatty Acids: Fish oil or algae-based omega-3s support brain health for school focus and reduce inflammation. Kid-friendly versions (like chewables pearls by Nordic Naturals) make it easy for the whole family.
– Probiotics: A healthy gut boosts immunity and digestion. Pick a probiotic with diverse strains for kids and adults to fend off school germs and keep tummies happy. My favorite during cold and flu season is by Designs for Health which contains sacharomyces boulardii.
– Vitamin C and Zinc: These immune boosters help fight off colds, a must during back-to-school season. Look for kid-safe doses in chewables or syrups and adult blends for moms.
Quick Tips to Keep the Family on Track
– Plan Together: Stock up on healthy snacks like nuts, yogurt, or cut veggies for quick grabs. Let kids pick a fruit or veggie for lunches to get them excited.
– Set Routines: Consistent schedules for meals, homework, and bedtimes reduce stress for everyone.
– Celebrate Small Wins: Aced a spelling test or survived a hectic morning? High-five the family for teamwork!
This back-to-school season, prioritize health for you and your kids to tackle the year with energy and resilience. A little planning and self-care keep the whole family ready to shine. I hope this back-to-school health guide gave you some good tips!
If you are looking for someone to tackle your own health with as the kids get back to school, reach out to book a FREE 15 minute consultation to see how Alison at Wild Rice Wellness can help!!