It's that time of year again... back to school! Whether your child is going into kindergarten or into the final year of high school, there are some basic health tips to follow that will keep your child healthier in mind, body and spirit. A strong side benefit is that it will benefit you, the parent, as well. Indeed, it's a family thing!
Back to school time is an excellent opportunity for the family system to develop a routine that focuses on a schedule that works for everyone in the family. Keep in mind that schedule and routine will likely be different for each member of the family. Here are some basic tips to keep the scales balanced in your family as the children hit the books:
1. Maintain balanced sugars- It’s typically a good idea to start the day with a balanced meal, although that is not ideal for every person. Try to honor each individual’s needs and encourage your child to eat intuitively (eat when hungry and learn to listen to what the body wants as a fuel source). Ask your child to pay attention to what helps them have more energy and stay more focused in class. Asking questions encourages us to pay attention to our bodies and notice how we may be different from other family members and friends.
2. Optimize immune function- The human body is a miracle-making machine! One role of the immune system is fighting off foreign invaders, but it also performs checks and balances to maintain cellular health and balance between organ systems. Give your immune system the best chance by making sure your Vitamin D levels are in range (the good ol’ sun will help you with that!), exercising regularly, and regulating emotions. Talk to your kids and ask them to tell you their emotions about what happened during the day at school.
3. Achieve quality sleep - Sleep hygiene is a big plus all year around, but it is even more important during the school year when the days are packed with school and after school activities. Going to bed and getting up in the morning at the same times (school day or not), keeping electronics out of the bedroom and utilizing the bed for sleep alone (not watching TV, playing games on the phone, or studying) are a few of my favorite sleep hygiene tips.
4. Practice self-compassion - It’s easy to judge others, but it is even easier to judge ourselves. When it comes to parenting, self-compassion looks like giving yourself a break when your parenting is not meeting your own standards. When you model self-compassion for your child, your child will be more likely to have self-compassion which will help your child manage the various stressors of the school year.
5. Rest during the day - While resting at night is important, so is having time during the day to let down and allow the nervous system to regroup. Deep breathing, taking time to engage the imagination, and taking a walk can be tremendously beneficial and yield notable health benefits, even if it is only for a few moments.
6. Recognize that each member of the family is different- The struggle can be real when expecting each family member to follow the same routine. Allow flexibility from the beginning… (you are welcome).
Ready for a fun and outside the box tip? If you have time and resources to support adding a member to your family, consider having a pet. Along with bringing utmost joy and laughter and experiencing true and genuine love, one of the best ways to cope with stress is having a pet in the house. Animals bring so much joy and remind us to stay in the moment and consistently come from a place of love. They also teach children a sense of responsibility, having compassion and even have been shown to increase social interactions. Pets can foster all six back to school health tips above!
We are all learning… all of the time. Let’s have fun and do together!