Back to School
It’s that time of year again: Back to School. In Colorado most kids are back in class or are heading back this week and for many this is a sad end to summer and for others it is a welcoming time of getting back into routines and awaiting Fall just around the corner. I am feeling a mix of both right now, after a couple of weeks of vacation in Michigan and summer camp ending and juggling parenting and working while my husband away, I am craving routine and a schedule while also longing for the carefree pace of summer. My oldest is in first grade and she is happy to be back to school this week and loving her new class. Her ease of transitions and love of school made the first week back much easier! Now that we are getting back into the school year routine, I thought I’d share some tips for keeping kids (and the family!) healthy this back to school year.
What to prioritize for establishing good routines for back to school
Prioritize sleep. Consistent bedtime and wake times are crucial at any age but even more so for kids who are learning and running and active all day! Elementary and middle school aged kids need 9-12 hours of sleep per day and high school students need 8-10 hours of sleep and often fall very far short of this with early school start times and night owl tendencies. Establish pre-sleep rituals at any age to help with the transition into the end of the day.
Check in on screen time. Summer can a be a time where kids are spending more time at home and perhaps that means more screen time (this is admittedly true in our house!) but cutting back on screen time to connect after they have been gone all day at school can go a long way!
Restock the fridge and pantry. Stock up on healthy and easy to grab and go snacks so that kids can get in all their nutrient needs to fuel their mind and bodies. Take advantage of the late summer and early fall abundance of produce to get in a rainbow of colors into their diet. Aim for a healthy breakfast and dinner since school lunches aren’t *always* perfectly healthy (but they are improving!)
Stock up on supplements for cold and flu season. Although it seems like cold and flu season never really left this year, now is the time to stock on up supplements for cold and flu season. Some of my favorites for kids are Ortho Molecular DHist Jr and Virakid, BeeKeeper’s Natural cough syrup and lozenge lollipops, vitamin C and vitamin D and electrolytes (my kids have been loving the Needed hydration flavors!)
Soak in the final rays of summer sunshine! As the days grow shorter, the temperatures here in Denver are still hot! Get out and soak up the summer sunshine while we still can. Getting outside during the day and getting in bright light exposure can help regulate circadian rhythms and allows us to soak up some natural vitamin D. Go for an evening walk after dinner to get the wiggles out before bedtime or hit the park on a weekend morning to enjoy some fresh air!
Focus on connection. For most kids, a new school year can come with some anxiety paired with lots of learning and long days. During these transitional times they crave connection. Build in time for this with phones away in the evenings and on the weekend to listen about their day, play a game, do an art project and take time to slow down, even if just for 10 minutes. That one on one connection time is priceless during these transitional seasons like back to school.
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