With sharpened pencils and neatly organized notebooks, it’s time to prepare for another back-to-school season. But have you and your children adequately prepared, both physically and mentally, for all that the new school year entails? This guide will help you achieve your healthiest back-to-school experience yet.
Week 1 — Emphasizing Nutritious Eating and Hydration
Staying hydrated is crucial; it aids digestion, distributes nutrients, eliminates waste, and sustains fluid and electrolyte balance. Hydration is vital at every life stage—infants are approximately 75 percent water, while older adults consist of about 55 percent water. No matter your age, ensuring adequate water intake is essential, especially if you’re engaging in physical activities.
Back-to-school often signals a return to packing lunches. Planning meals and snacks in advance can facilitate healthier options and mitigate last-minute food dilemmas.
Children (ages 4-17)
Young kids require around 7 cups (1.7 L) of water daily, increasing to nearly 9 cups (2.1 L) for those over 9. Quick, easy-to-eat foods are key since children may not have long lunches. In addition to standard wraps or sandwiches, consider including veggies with hummus, sliced fruit, cheese with crackers, or even a homemade smoothie. Mason jar salads offer a refreshing alternative to traditional salads while ensuring nutritious packing.
Young Adults (ages 18-22)
During this stage, individuals should aim for approximately 11 1/2 cups (2.7 L) of water each day. Many young adults navigate their nutritional choices for the first time while living independently, whereas some may still reside at home. Salad bars provide a great opportunity for healthier eating, allowing students to mix leafy greens and other vegetables with protein sources like hard-boiled eggs, nuts, seeds, and lentils. When at sandwich counters, opt for whole grain bread loaded with vegetables and lean meats, and keep cheese or spreads to a minimum.
Educators and Parents
This demographic also needs around 11 1/2 cups (2.7 L) of water daily. For lunchtime meals, incorporating high-protein elements into salads can help maintain stable blood sugar levels. Consider adding quinoa, chickpeas, beans, lentils, tofu, salmon, or chicken for this purpose.
Week 2 Part 1 — Concentrating on Managing Stress
Stress affects individuals differently and at various life stages. It’s vital to identify personal stress triggers, recognize symptoms of stress, understand your limits, and apply effective stress management techniques that suit you.
Children (ages 4-17)
School-related demands, social pressures, and extracurricular commitments can stress kids. Parents can support their children by being attentive to behavioral changes linked to stress, engaging in open dialogue, and helping to limit stress-inducing situations. Share stress management strategies that you’ve found beneficial.
Young Adults (ages 18-22)
Signs such as insomnia, appetite changes, and headaches signal rising stress levels, while emotional indications may include anxiety, depression, and withdrawal from loved ones. Increased arguments with peers or a rise in substance use are also common stress manifestations.
Educators and Parents
These adults bear the duty of fostering environments conducive to learning and growth for children. Balancing this responsibility with personal challenges can be stressful. Creating a mindful space can provide a sense of equilibrium. Mindfulness fosters present-moment awareness without judgment, enabling better emotional regulation amid stressful situations.
Discover how mindfulness is being integrated into children’s lives along with their educators and caregivers in the education sector: “A Mindful Village.
Week 2 Part 2 — Establishing a Robust Supplement Regimen
Year-round, vitamins are crucial for overall health, yet summer routines often disrupt supplementation. As school resumes, it’s vital to re-establish consistent vitamin intake.
Children (ages 4-17)
Children should receive at least 600 IU of vitamin D daily. Good food sources include cooked salmon, canned tuna, and eggs.
Young Adults (ages 18-22)
Many dietary choices may not be optimal during college years; thus, incorporating a daily multivitamin and ensuring an intake of at least 600 IU of vitamin D is advisable.
Educators and Parents
Along with a multivitamin, consider adding vitamin B6 and 600 IU of vitamin D. Vitamin B6 plays a crucial role in reducing homocysteine levels, which is vital for heart health and also influences the immune system and cognitive functions. The added benefit? Vitamin B6 can positively impact neurotransmitters, contributing to improved sleep, appetite, and mood.
Week 3 — Emphasizing Health Maintenance and Prevention
Children (ages 4-17)
Continue providing healthy lunches and snacks to support energy and cognitive function. It’s also crucial to watch for head lice, a common issue in schools. Preventative strategies include discouraging head-to-head connections during play and avoiding the sharing of hats, scarves, and personal items.
Young Adults (ages 18-22)
In college, students may find themselves managing colds or flu independently for the first time. Remind them to keep hydrated—warm lemon water with honey works great—get ample rest, and utilize a humidifier. A saltwater gargle can also soothe a sore throat.
Educators and Parents
By this point, routines should be well-established, including those essential for reducing virus transmission among students. Regular hand washing and thorough cleaning of common areas are vital. It’s equally important to avoid touching the face, particularly the mouth and eyes, as this serves as an entry point for germs.
