The supplies are gathered, with sharpened pencils and neatly arranged notebooks tucked away in backpacks. You’re all set for the back-to-school season. However, have you and your children prepared both physically and mentally for the demands of a new academic year? This guide is aimed at ensuring you have the healthiest back-to-school experience.
Week 1 — Emphasize proper nutrition and hydration
Hydration plays a vital role in digestion, nutrient distribution, waste elimination, and maintaining appropriate fluid and electrolyte balance. Water constitutes approximately 75% of an infant’s body and about 55% in older adults. Regardless of your life stage, staying hydrated is essential. It’s also crucial to increase your water intake during physical activity.
With back-to-school season often comes the return to daily lunch preparations. Planning weekly meals and snacks can help facilitate healthier choices and reduce the last-minute scramble about what to eat.
Children (ages 4-17)
Younger kids typically require about 7 cups (1.7 L) of water each day, while those over 9 years need approximately 9 cups (2.1 L) daily.
Since children may have limited lunch periods, it’s vital to pack meals that are quick and simple to consume. In addition to standard wraps or sandwiches, consider including veggies with hummus, sliced fruit, cheese paired with crackers, or a homemade smoothie in their lunch bag. Mason jar salads offer a fun and nutritious twist on traditional salads.
Post-secondary students (ages 18-22)
During this phase, daily hydration needs rise to around 11 1/2 cups (2.7 L).
While some students remain at home, many young adults find themselves living independently, making their own food choices for the first time. Salad bars provide a range of healthy options, allowing students to combine leafy greens and various vegetables with proteins like hard-boiled eggs, nuts, seeds, and lentils. When at sandwich counters, opting for whole grain bread loaded with vegetables, lean meats, and minimal cheese or spreads is advisable.
Teachers and parents
Similar to post-secondary students, adults require around 11 1/2 cups (2.7 L) of water daily.
Incorporating more protein into lunches can aid in regulating blood sugar levels throughout the day. Good protein sources include quinoa, chickpeas, beans and lentils, tofu, salmon, or chicken.
Week 2, Part 1 — Concentrate on managing stress
Everyone experiences stress differently at various life stages. Identifying your stress triggers, recognizing stress signals, understanding your limits, and knowing which stress relief techniques work best for you is essential.
Children (ages 4-17)
School-related pressures, social demands, and extracurricular activities can overwhelm kids. Parents can assist by being attentive, observing changes in their child’s behavior related to stress. Provide a listening ear when they wish to share their feelings, and collaborate with them to minimize stress-inducing situations. Share stress management strategies that have previously worked for you.
Post-secondary students (ages 18-22)
Young adults may exhibit physical, emotional, and behavioral signs when stress levels become unmanageable. This can include insomnia, appetite changes, or headaches. Emotional symptoms may manifest as depression, anxiety, and nervousness, possibly leading to social withdrawal and increased conflicts with peers or substance use.
Teachers and parents
As adults responsible for fostering a nurturing environment for children, teachers and parents also face stress from their roles and personal lives. Creating a mindful space can help restore essential balance. Mindfulness encourages being fully present without judgment, reducing reactivity to stressors and improving emotional regulation.
Discover how mindfulness is integrated into the lives of children, parents, and educators in the article: “A Mindful Village.”
Week 2, Part 2 — Emphasize a nutritious supplement routine
Daily supplements play an integral role in health throughout the year, but habits often fluctuate during summer. As students return to school, it’s essential to re-establish a regular vitamin regimen.
Children (ages 4-17)
It is recommended to supplement with at least 600 IU of vitamin D daily, which can be found in foods like cooked salmon, canned tuna, and eggs.
Post-secondary students (ages 18-22)
As dietary choices may not always be the healthiest during these years, taking a daily multivitamin along with at least 600 IU of vitamin D is advisable.
Teachers and parents
Including vitamin B6 alongside your multivitamin and 600 IU of vitamin D could be beneficial. Vitamin B6 can assist in lowering homocysteine levels, promoting heart health, and supporting cognitive function and the immune system. Moreover, it can positively influence neurotransmitters, enhancing sleep quality, appetite, and mood.
Moving to Week 3 — Highlighting health maintenance and disease prevention
Children (ages 4-17)
Keep promoting healthy lunches and snacks to support energy levels and cognitive function. Remain vigilant about head lice, a prevalent issue in schools. Effective strategies include encouraging kids to avoid head-to-head contact during playtime and reminding them not to share personal items like hats or scarves.
Post-secondary students (ages 18-22)
Often experiencing colds or flu independently for the first time, it is crucial for post-secondary students to stay hydrated, consume warm lemon water with honey, ensure ample rest, and use a humidifier. They can also try saltwater gargles to alleviate sore throats.
Teachers and parents
By now, established routines should be aiding in reducing illness spread among children and the broader community. Consistent handwashing and thorough surface cleaning can significantly inhibit the transmission of viruses. Moreover, minimizing hand contact with the mouth and eyes can help prevent virus entry into the body.
