September is right around the corner! Lots of big emotions for both parents and kids as we start another school year- it can be a very exciting but challenging time as we transition back into a school routine. Here are some valuable tips to keep your school-aged children healthy throughout the school year:
- Get back into a bedtime routine. Adequate sleep is vital, as it promotes healthy growth and development. Create a consistent sleep schedule at least a week before school starts, ensuring your child receives the recommended 8-10 hours of sleep per night. Limit screen time before bed, as the blue light emitted from electronic devices can disrupt their sleep pattern. The blue light changes the way melatonin is produced in the body.
- Promote eating variety, with an emphasis on nourishing meals and snacks. Opt for nutrient-rich foods like fruits, vegetables, whole grains, and lean proteins. Encourage your child to participate in meal planning and preparation (ex. choosing which veggies they want, giving simple tasks to do in the kitchen such as washing produce, peeling, sorting) to foster healthy eating habits.
- Consider immune support. Maintaining a strong immune system is key to preventing illness in school. There are a variety of supplements that can provide an extra boost to immunity- Vitamin C, Zinc, and probiotics to name a few. Consult with your ND before introducing any new supplements. Encourage your child to wash their hands regularly, and practice good hand hygiene especially after coughing or sneezing. It is also important to keep in mind that your child’s immune system is still learning and growing- and so it is expected that your child will experience illness from time to time.
- Active Lifestyle: Promote physical activity to keep your child healthy and active. Encourage participation in family walks or bike rides, outdoor playtime, and organized sports. Aim for at least 60 minutes of physical activity daily to strengthen muscles, increase bone density, and enhance mood. Our brains also love learning through play and recreation!
As with us adults, good health outcomes are a product of good habits. A combination of a balanced diet, regular exercise, ample sleep, and open communication ensures we are in the best position possible for whatever challenges September throws at us. By implementing these tips, you can empower your child to have a healthy and successful academic year.
Questions? There is still time to book a consult with Dr. Amali before the school year starts!
For more information, call 519 573 6700 or send us an email at [email protected]
By Dr. Amali Firhoj, ND