Back to School?

This past week marked the first week of school for many.  The transition from summer back to school is dreaded by some (think teenagers) and loved by others (think parents).  Either way, it can be very difficult to get back into the routine of things.  Whether you child is starting preschool or college, kids are faced with many different challenges as they head back to school.  These challenges include increased exposure to sicknesses from bringing so many people together indoors, mental stressors from academic and social pressures which may affect behavior and the ability to focus, as well as physical stressors caused by lots of sitting, heavy backpacks or sports events.

To best support your child (or yourself) as they head back to school this year, here are a few tips to boost their overall health, wellbeing and performance to make this school year a great one.

Start the day of right with a hearty breakfast. To help your child focus at school, provide a breakfast with proteins and fats to keep their blood sugar stable throughout the day. Eggs are a great choice (the cholesterol in eggs not only boosts the immune system but is also required for the brain to learn new things and make new connections!) Other options for breakfast are be toast with peanut or almond butter, or plain yogurt with a touch of honey and granola and fruit.

Avoid sugary snacks and processed foods.  Did you know that sugar directly shuts down the immune system?  To boost their immune system and get them ready to face the many viruses that float around the school, avoid the sugary snacks and processed foods.  The best foods to boost the immune system are lots of vegetables, bone broths and healthy fats. Sugar also spikes and crashes blood sugar levels which causes decreased energy and ability to focus and may increase behavioral issues in some children.

Food additives such as MSG, aspartame, cysteine, hydrolyzed protein and aspartic acid slowly kill brain cells and should be also avoided, but only if you want the best for your child’s brain.

Consider adding supplements to your child’s daily routine to give them a boost.  Probiotics are great to boost the function of the immune system.  Fish Oil or Cod Liver Oil not only boost the immune function but are also required for brain health.  Ask us about brands we recommend.

Allow for plenty of sleep.  Sleeping is very important as this is when the body recovers and repairs.  Each child requires different amounts of sleep but a good guideline is between 9 and 11 hours a night for school aged children.  A child that is adequately rested will feel better, stay healthier, learn more, and have a better attitude.

Help your child manage the mental and emotional stresses they face during the day by providing encouragement and support rather than pressure.  Help provide an outlet for their stress by talking about their issues and finding activities they enjoy.

Maintain a healthy body and posture.  As children go back to school they go from [ideally] playing outdoors with lots of physical activity to sitting in classrooms and carrying heavy backpacks.  All this can cause a lot of stress to their body and their spine (which affects the function of the nervous system).  To minimize this stress and damage, discuss and encourage good posture when sitting at school.  When doing work at home, prop books up so they are not looking down.  You can also encourage proper backpack usage (see last year’s advice on this) and after the school day provide opportunities for physical activities that move and stretch the body instead allowing more sitting in front of the TV or computer.

And last but not least, don’t forget to get their spines checked by a qualified chiropractor.  The physical stresses they encounter from the long hours of sitting, heavy backpacks and sports can affect the health of their spine.  It is important to have children’s spines checked to ensure proper growth and development of their spine and body.  Regular chiropractic adjustments not only help their spinal health but will also improve the health of their nervous system and immune system.  Check out www.icpa4kids.org for a qualified pediatric chiropractor in your area.

Dr. Morgan MacBean

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