For both kids and families, the back-to-school season can present many challenges and changes to our daily routines. We experience a seasonal shift that brings in a dramatic change in climate, holidays, social events, and special foods. This time of year can be an exciting one, but it can also feel like our daylight hours are limited, our nutrition is irregular, our exercise routines are thrown off, and our emotional health is strained. If you find that you’re struggling in any of these areas, here are some holistic health tips for kids and families during the back to school season:

Nutrition

The most commonly heard complaint from parents & families during the back-to-school season is, “I just don’t have the time”. No time to cook dinner, no time for breakfast when rushing out the door, and no time to take a lunch break on busy afternoons. If any of this sounds familiar to you, here are a few tips to help prepare you for those hectic days:

• Meal prep once a week. This is a lifesaver when your mornings, afternoons, or evenings are over-scheduled and you’re pulled in too many directions. Once a week, prep at least two breakfasts, lunches, or dinners that you can easily have handy within a few minutes. Think ahead. Which meals do you need ready quickly so you’re not skipping a meal, or reaching for an unhealthy substitute? Batch prep this!
• Subscribe to a high-quality meal delivery service if your time is *really* limited. These can serve to reduce the amount of time both grocery shopping, and meal prepping during the week for extra busy households, while not sacrificing the quality of ingredients and nutrients. Even 1 or 2 days per week can be beneficial.
• Opt for a grocery store delivery or grocery pick-up if your local store offers it. This helps you better organize a meal plan for the upcoming week and cuts down on time shopping and driving to the store.
• Do your best to consume more vegetables and fruits every day, even if you don’t reach your goal. The recommended daily intake is 9 servings of fruits and vegetables per day. If you know you’re not close to that, don’t just throw in the towel. 5 servings are better than 4, and 2 servings are definitely better than none at all. Pack carrots, celery, cucumbers, red pepper slices, and hummus for a snack at school or work. Batch prep a few salads or a big pan of roasted vegetables every week to add to dinners. And don’t forget about frozen vegetables or fruit. Frozen vegetables cook quickly and have a good amount of vitamins and nutrients. Frozen fruit can be easily added to a smoothie when you’re on the go.
• Hydrate all day with water or herbal teas. Drink approximately half of your body weight in ounces of water daily. For example, if you weigh 160 pounds, that’s 80 ounces of water per day. Keep a large canteen or reusable bottle with you, and refill as needed. Set reminders on your phone to drink throughout the day if you forget or are not feeling thirsty. Prepare a pot of mint tea after dinner in place of desserts.
• Reduce your sugar intake, especially for kids. When kids become hyperactive and have trouble concentrating (both in school and at home), processed sugar is likely the culprit. After a sugary breakfast or lunch, it’s no wonder kids can’t sit still in a classroom.

Helpful Nutrition Resources

Yummly.com – for quick and easy, ingredient-specific recipes
The Good Kitchen meal delivery service: farm-to-table prepared meals delivered weekly
Daily Jars – Local to Richmond, VA, a healthy meal prep delivery service!
Healthy Meal Prep Ideas

Emotional Health

The fall and winter seasons can bring a noticeable increase in SAD (Seasonal Affective Disorder) for both children and adults. Short days, gray skies, and cold temperatures may bring out the inner “Eeyore” in our emotional state, so pay attention to how your mind and spirit are adjusting to these environmental changes. If you’re feeling emotionally low, or even just a bit more down than usual, try these tips:

• Holy Basil, or Tulsi tea, is a beautiful adaptogenic herb that supports our emotional health and adrenal function. It’s aromatic, uplifting, and some describe this herbal tea as a “hug in a cup”. Here at RNM, our favorite is the Tulsi Rose from Organic India or the Original Tulsi also from Organic India.
• Get outside even in colder weather. Humans need to stay connected to nature, regardless of the season. Too much time indoors can lead to fatigue, so set an intention to get outside for a walk, to eat lunch, or to sit in nature for at least 20 minutes each day.
• Allow time for play in children and young adults. It’s easy to get completely consumed with academic calendars, sports, and extracurricular activities. Stress-free play is essential for young minds and pivotal to their emotional health. Do not over-schedule your kids’ daily life. Even children need time to pause from their day-to-day.
• Check your Vitamin D levels. It is common for vitamin D levels to drop in autumn and winter from the lack of sun exposure. Low vitamin D levels can cause fatigue, poor sleep, and low mood. Ideally, our vitamin D levels should be at least 40 ng/mL.

*Note – if you feel like your emotional health is significantly different during this time of year, is unmanageable without help, or is impacting your quality of life with little reprieve, consider seeking a qualified therapist or counselor to support you during this time.

Emotional Support Resources:

Maintaining Health in Fall & Winter
How Seasonal Affective Disorder Presents in Children

Exercise

When kids go back to school, they spend the majority of their day sitting in class. Then once they’re home, they often spend hours sitting while doing homework or watching tv. When the weather gets colder, we often opt to stay inside, trading our morning and evening jogs, our afternoon walks, and outdoor exercises for time spent in the warm indoors. But it’s so important for kids to maintain daily movement and exercise year-round. Regular exercise for children helps with healthy blood and lymphatic flow, energy levels, better sleep, and bone and muscle development. Try these tips to incorporate exercise into your daily routines:

• Encourage them to join a sport they love, walk the dog for thirty minutes a day, or enjoy an indoor activity like rock climbing, swimming, or yoga.
• Thirty minutes per day should be a minimum for kids to exercise (and adults, too!). Ideally, exercise and movement time should be away from screens.

Are you struggling to find personalized ways to maintain the health of you, your child, or your family during this time of year? Consider scheduling an appointment with one of our practitioners here at Richmond Natural Medicine. Together, we can help you to create a lifestyle plan that incorporates nutrition, mindfulness, exercise, and emotional support during the back-to-school season.