Back to School 2023

Sleep and stress management:

•  Have a soothing bedtime routine
•  No screen time two hours before bedtime.
• Stress management for the entire family as parental stress can trigger children’s anxiety

Movement, preferably in nature:

•  Encourage children to play outdoors 
•  Physically active at least an hour a day

Nutrition and hydration:

•  Eliminate ALL processed food and sweeten beverages!
•  Implement a diet rich in vegetables, fruits, but also meat, fish, eggs, lentils, nuts, and seeds.
•  Keep children hydrated by encouraging them do drink a lot of water

Nurture and sleep:

•  Have a soothing bedtime routine
•  No screen time two hours before bedtime.
•  About a week before school starts, push their bedtime 15 minutes earlier every day to make sure they’re ready towake up early once school starts.
•  Stress, especially chronic stress, can weaken the immune system. Children experience stress, the same way adults do, but they don’t have the vocabulary to verbalize it. They act it out through their behaviors or even physical symptoms, like headaches or tummy aches. Stress management should be part of each family’s daily routine. Stress management is important for the entire family as parental stress can trigger children’s anxiety

Nature and physical activity:

•  Encourage children to play outdoors 
•  Exercise is such a vital part of boosting a healthy immune system. Children should play outside or exercise at least an hour day.

Nutrition and hydration:

•  Eliminate ALL processed food and sweeten beverages!
•  Keep children hydrated by encouraging them do drink a lot of water
•  Implement a diet rich in vegetables, fruits, but also meat, fish, eggs, lentils, nuts, and seeds.
•  Check out the Environmental Working Group's website for information on what produce to buy organic
•  Brightly colored veggies and fruits, at least 5-8 servings/day
•  Healthy fats: fish, eggs, nuts, seeds, olive oil, coconut oil
•  Fermented foods: sauerkraut, pickled vegetables, kefir

• Discuss nutritional supplements with your integrative medicine doctor, who can customize your child’s vitamins and herbal support plan. Not all children need supplements on a daily basis. Some commonly used supplements in children are: vitamin C, vitamin D3, zinc, iron, elderberry, echinacea, quercetin to name a few. There are many pediatric formulations, so it’s better to consult with a physician trained in integrative medicine before buying any supplements over the counter.