Blog / Children

Back To School Health Tips

The summer holidays have come to an end and children are reluctantly going back to school. The most important thing that your child needs to make it through the school year successfully is good physical and mental health. 

Going back to school often means anxiety, stress and increased exposure to germs which can all take their toll on your child’s immunity.  Teach your child to avoid infections by washing their hands properly. This means scrubbing with soap and water for at least 30 seconds. Studies have shown that antibacterial soap is not necessary, so try some natural soap. Encouraging them to stop sharing eating utensils and touching their eyes will also stop the spread of germs.

Children need between 9 and 11 hours of sleep per night and those who are sleep deprived may suffer from a poor attention span and memory. Get your child on a good sleep schedule by going to bed and waking at the same time each day. Make sure they sleep in a dark room and avoid TV and computer one hour before bed to ensure they are producing enough of the sleep hormone melatonin.

Children need protein, healthy fats and complex carbohydrates from real food sources in order to keep their blood sugar balanced throughout the school day. Starting their day with processed cereal and packing them a lunch of simple carbohydrates like bread, chips and chocolate will leave them feeling tired and unfocused. Feed your child a breakfast of protein and healthy fats, like scrambled eggs with avocado. Pack a lunch using a variety of foods such as full-fat yogurt, berries, raw nuts, seeds, boiled eggs, organic vegetables and fruit, grass-fed meats and organic cheese.

Omega 3 fatty acids DHA and EPA found in fish are known to benefit the eyes and brain, especially parts of the brain that are involved with concentration and memory. Encourage your child to eat fresh, oily fish like sardines, salmon, herring, tuna and mackerel three times per week. If they don’t eat fish then you can supplement their diet with fish oil and encourage them to eat chia seeds, pumpkin seeds and flax seeds.

Sources:
http://childparenting.about.com/od/healthsafety/a/good_sleep_habits_in_children.htm
http://www.rch.org.au/kidsinfo/fact_sheets/Fish_oils_what_the_research_says/
http://wellnessmama.com/1694/healthy-breakfast-suggestions/
http://childparenting.about.com/od/healthsafety/a/Boosting-Immune-System-Healthy-Habits-To-Prevent-Cold-And-Flu.htm