Essential Back to School Health Tips for Families to Boost Immunity and Wellbeing

As summer fades and the school year approaches, families dive into a flurry of preparations. From gathering supplies to organizing schedules, it's easy to overlook a vital aspect: maintaining health. Keeping everyone healthy during the school year is essential and can begin with a few straightforward lifestyle changes. Here are practical back-to-school health tips designed to boost immunity and promote overall wellbeing for kids and families.

Establish Routine Bedtimes

One of the key factors in ensuring good health is sleep. Setting regular bedtime routines helps regulate sleep patterns, allowing kids to wake up refreshed and ready for the day. Aim for 9 to 11 hours of sleep for school-aged children.

Consider winding down with a story or quiet family time before bed. For added effectiveness, avoid screens for at least an hour before bedtime. Research shows that children who get adequate sleep score better on tests and have better emotional health.

Nutritious Foods Without Dyes

Nutrition is crucial for a strong immune system. When planning meals, focus on whole, unprocessed foods that are free from artificial dyes and additives.

Incorporate a variety of colorful fruits and vegetables, whole grains, proteins, and healthy fats. Foods like spinach, carrots, almonds, and salmon are rich in vitamins and minerals that boost immunity. For example, 100 grams of broccoli provides about 90% of the daily recommended intake of vitamin C, vital for immune support.

Get kids involved in meal prep to make it enjoyable. This teaches them about healthy eating and encourages them to try new foods.

Reduce Sugar Intake

Stocking up on sugary snacks and drinks can be tempting, but high sugar intake can weaken the immune system and lead to energy dips. Instead, offer healthier alternatives to satisfy sweet cravings.

Fresh fruits, homemade yogurt parfaits, and energy bites made from oats and nut butter are delicious options. Always check labels for hidden sugars in processed foods. Studies show that limiting added sugars can help improve stamina and focus, crucial for school performance.

Natural Ways to Boost Immunity

Beyond good nutrition, there are natural ways to support the immune system. Encourage regular physical activity by having kids play outside, join sports, or participate in family activities like hiking or biking.

Consider herbs and supplements like elderberry and vitamin C for additional support. A study indicated that elderberry syrup reduced the duration of cold symptoms by up to four days. Always consult with a healthcare provider before introducing new supplements into your family's routine.

Family Time Together

In the hustle of school and activities, prioritizing family bonding is vital. Engaging in shared activities strengthens relationships and provides emotional support, which is crucial for overall health.

Set aside time for a regular family game night or a cozy reading hour. These gatherings don’t just promote relaxation; they also encourage communication and teamwork. Creating a tradition around these activities can foster a sense of belonging that kids look forward to throughout the year.

Stay Hydrated

Hydration is crucial but often overlooked. Motivate kids to drink water consistently throughout the day, particularly at school.

Investing in reusable water bottles for school is a simple way to encourage hydration. You can make water more appealing by infusing it with fruits like lemon, berries, or cucumber. Delicious infused water can lead to a noticeable increase in daily water intake. Adding some electrolytes is essential too when drinking more water.

Encourage Mindfulness and Stress Management

The back-to-school transition can be hard on both kids and parents. Teaching mindfulness techniques can empower everyone to manage stress better.

Practices like deep breathing, meditating, or even yoga can significantly help. Spending just a few minutes daily focusing on mindfulness can calm anxiety and sharpen focus. Research suggests that mindfulness can improve students’ academic performance by as much as 20 percent.

Kickstart a Healthy School Year

As the school year unfolds, it’s essential to prioritize health and wellbeing for your entire family. By establishing regular bedtimes, focusing on nutritious meals, cutting down on sugar, and incorporating natural immune boosters, families can build a strong foundation for a healthy year ahead.

Don’t underestimate the importance of family time and mindfulness in sustaining emotional health. With these back-to-school health tips, families are well-equipped to navigate the school year confidently, ensuring everyone stays healthy and happy.

If Illness Happens, We’re Here for You

Know that you don’t have to navigate illnesses alone. At DOCS Outside the Box and Kids Outside the Box, we’ve spent years helping families recover using both natural and conventional approaches, and always tailored to your preferences. Our experienced team knows how to help cut down the duration of illness in many cases and guide you or your children back to wellness. Your health, and your family’s health, is at the heart of what we do. Schedule an appointment today and let us help you feel better, faster.