Back to School Wellness: Boosting Immunity & Establishing Healthy Routines
As the back-to-school season approaches, it's time to focus not just on school supplies but also on the health and well-being of our families. The transition from relaxed summer days to a structured school routine can be challenging. However, with the right strategies, you can make this shift smoother while boosting the immune system.
Here are some holistic back-to-school tips to help students of all ages establish healthy routines and enjoy fewer sick days!
Prioritize Sleep: A good night's sleep is essential for a strong immune system and overall well-being. Aim for 8-10 hours of sleep for school-age children and 7-9 hours for teenagers. Establish a calming bedtime routine with activities such as reading, gentle stretching, relaxing scents, calm lighting, or deep breathing exercises to promote relaxation.
Hydration: Proper hydration is crucial for immune function and overall health. Encourage children to drink water throughout the day. Herbal teas and infused water with slices of fruits or herbs can make hydration more appealing.
Establish a Routine: Consistency helps in adjusting to a new schedule. Create a routine with set times for waking up, meals, homework, playtime, and bedtime. This predictability can help children feel more secure and prepared for the day ahead.
Connection and Community: At Really Nourished, we believe in the power of community. Encourage social interactions with classmates and friends through extracurricular activities, playdates, or social gatherings. Strong social connections contribute to emotional resilience, stress management, and overall health.
Incorporate Immune-Boosting Foods: A balanced and nutrient-rich diet is vital for maintaining a strong immune system. Consider including these nutrient-packed foods:
Citrus Fruits: Rich in vitamin C, citrus fruits like oranges, grapefruits, lemons, and limes enhance immune cell function and support overall health.
Berries: Berries such as strawberries, blueberries, and raspberries are packed with antioxidants that protect cells from damage and support a healthy immune system.
Garlic & Onions: Garlic and onions contain allicin, a compound with antimicrobial properties. Incorporate fresh garlic or onions into your meals for their immune-boosting potential.
Ginger: Ginger has anti-inflammatory and antioxidant properties that can strengthen the immune system. Enjoy it in teas, soups, and stir-fries.
Probiotics: A healthy gut is linked to a strong immune system. Probiotic-rich foods like kefir, sauerkraut, and kimchi promote a balanced gut microbiome.
Essential Vitamins for Immunity: To further support your immune system, ensure you're getting adequate amounts of these key vitamins:
Vitamin C: Supports the production and function of immune cells. Found in citrus fruits, strawberries, bell peppers, and broccoli.
Vitamin D: Enhances the pathogen-fighting effects of monocytes and macrophages. Found in fatty fish, fortified dairy products, and sunlight exposure.
Vitamin A: Maintains the health of skin and mucous membranes, which are crucial barriers to infection. Found in sweet potatoes, carrots, and dark leafy greens.
Vitamin E: Acts as an antioxidant that helps protect cells from damage. Found in nuts, seeds, and green leafy vegetables.
Vitamin B6: Important for biochemical reactions in the immune system. Found in poultry, fish, and bananas.
All foundational supplements for adults can be purchased HERE and for children HERE
While there's no magic bullet for guaranteed immunity, integrating these holistic practices into your back-to-school routine can set the stage for a successful academic year with a strong focus on health and well-being. Remember, it's not just about pencils and textbooks—a healthy body and mind are essential tools for thriving in the school environment.
At Really Nourished, we focus on helping families optimize their health and feel their best each day. As we transition back to school, I enjoy helping families build protocols to manage symptoms, decrease sick days, and strengthen the immune system. For more information about my approach to holistic nutrition visit my website at www.reallynourished.com.
Clients interested in exploring holistic nutrition for their health goals are welcome to book a complimentary call.
Let’s build strong immune systems together!
