Your Guide to Back-to-School Health and Wellness
Fall is a time of transition. The start of a new academic year means it’s time to shift gears and focus on maintaining a healthy lifestyle amidst the hustle and bustle. Here are some essential tips to help both students and parents begin the school year with confidence.
6 Back-to-School Health Tips
1. Prioritize Sleep
The end of summer means a new (and often more rigid) schedule, which can cut into sleep time. However, a good night’s sleep is crucial, especially for students who need to stay alert and focused throughout the day. The amount of sleep you need depends on your age: 9-12 hours for kids 6-12, 8-10 hours for teenagers and 7-9 hours for most adults.
To get a good night’s sleep, it’s important to establish a consistent bedtime routine by going to bed and waking up at the same time each day, even on weekends. Both children and adults can benefit from limiting screen time before bed to help regulate their body’s internal clock.
2. Pack Healthy Lunches and Snacks
Fueling your body with nutritious foods helps maintain energy levels and supports cognitive function. For student lunches, focus on including a variety of food groups: lean proteins, whole grains, fruits and vegetables. Though sugary snacks in the cafeteria can be tempting, try packing students healthier alternatives like nuts, yogurt and fresh fruit. Staying hydrated is equally important, so encourage water consumption throughout the day with a refillable water bottle.
3. Incorporate Physical Activity
Regular exercise is not only beneficial for physical health, but it also boosts mental well-being and concentration. As school sports are back in session, it’s a great time for kids to up their physical activity. Plus, schools often offer various extracurricular activities as well as traditional sports, providing students with additional opportunities to stay engaged and active.
Children ages 6-17 should get 60 minutes or more of moderate-to-vigorous exercise daily, while adults should aim for at least 30 minutes of moderate activity most days of the week. This activity could be as simple as a brisk walk, a bike ride or participating in sports.
4. Manage Stress Effectively
The transition back to school can be stressful for both students and parents. Developing effective stress management techniques can help you navigate this transition. Practices such as deep breathing exercises, mindfulness and taking regular breaks are simple ways to reduce stress. Maintaining a balanced schedule that includes time for relaxation and hobbies is also key to prevent burnout. For students, creating a study plan and breaking tasks into manageable chunks can help avoid last-minute cramming and decrease anxiety.
5. Stay Organized
For both children and adults, an organized environment can reduce stress and improve efficiency. Keeping your schedule organized can also help you manage time effectively and limit last-minute scrambling. Try investing in planners or digital tools to keep track of assignments, deadlines and activities. At home, students can improve their homework habits by creating a designated study space that is tidy and free from distractions.
6. Build Resilience to Challenges
As students take on the academic demands of a new school year, encourage them to set realistic goals and focus on progress rather than perfection. Celebrate achievements, no matter how small, and maintain an open line of communication about any challenges or concerns. Building resilience through positive thinking and problem-solving can boost both academic performance and personal growth.
Seasonal Foods for Autumn
As summer fades into fall, take advantage of the delicious variety of fresh, nutritious produce available at local grocery stores and farmer’s markets. This fall, embrace the flavors of the season by incorporating the following healthy foods into your diet.
Apples
One of the quintessential fall fruits, apples are at their peak in September and October. Packed with fiber, vitamin C and antioxidants, apples are great for boosting your immune system and aiding digestion. Whether you enjoy them fresh or in a warm pie, apples can add a crisp, sweet flavor to any meal. If you have the chance this fall, set aside a day to go apple picking with your friends and family!
Squash
Various types of squash, such as butternut, acorn and spaghetti squash, ripen in the fall. These vegetables are high in fiber and vitamins A and C, making them excellent for heart health and vision. Roasted or pureed, squash adds a rich taste to soups, stews and casseroles.
Pears
Pears reach their peak ripeness in the fall and are full of dietary fiber, potassium and vitamin C. They can be enjoyed on their own or make a delicious addition to salads or desserts. For a warm fall treat, try poaching pears in wine or honeyed water.
Root Vegetables
Root vegetables like carrots, sweet potatoes and beets are abundant in autumn. These veggies are packed with essential nutrients, including beta-carotene, fiber and antioxidants. They can be roasted, mashed or added to soups for a nutritious, hearty meal.