Back to School Health
As you plan for the new school term, don’t forget to include products that support your child’s health. A new school year often means exposure to a whole host of bugs, coughs and colds. The more prepared you are now, the better to help keep the whole family healthy through the autumn and winter.
Back to School health doesn’t only include coughs and colds, there are a several areas of health that parents speak to us about in store including….
- Immune health
- Energy levels
- Good nutrition
- Brain health such as concentration, focus, memory, moods, anxiety and sleep
Nutritional Therapist Alison has compiled our top tips for the new school term, along with a few anecdotal recommendations from our customers that we have found really useful.
Top 10 tips for back to school health
Don't skip breakfast!
Having a healthy breakfast that includes protein will keep energy levels and concentration levels going for a lot longer and will set your child up for the day.
Here are some breakfast ideas from our team
- Boiled eggs and toast.
- Natural yoghurt, fresh chopped fruit (eg berries/kiwi/nectarine/apple) and nuts/seeds. Add raw honey or Manuka honey
- Granola – choose one with a low sugar content or make your own (actually very easy – we have recipes and ingredients!)
- Toast with peanut butter (no added sugar or salt) or almond nut butter. Add mashed strawberries/raspberries for a ‘jam’ or raw honey if desired.
- Porridge – try with chopped banana and peanut butter, or mush in raspberries for pink porridge! Add chopped nuts or seeds on top and drizzle with raw honey.
- Overnight Oats – put a serving of oats in a bowl and cover with milk/plant based milk overnight in the fridge. Or add the oats to a jam jar and cover with milk, add a dollop of yoghurt for creaminess, stir and put the lid on and put in fridge overnight. Serve with fresh chopped fruit and chopped nuts/seeds, sprinkle with cinnamon.
Have healthy lunchboxes and snacks
Include protein such as chicken, eggs, cheese, tuna, salmon, ham, chickpeas, tofu, lentils or almond nut butter (if nuts are allowed). Protein helps keep energy levels going for longer which helps prevent those afternoon slumps from low blood sugar levels. Add in vegetables (or vegetable soup), some fruit and wholegrain carbohydrates like oat cakes or wholemeal bread or wholegrain gluten free bread.
Eat foods rich in Omega 3
Fish sources suchy as salmon, sardines and mackerel, vegetarian sources include flaxseed, hemp seed, chia seed and walnuts. Omega 3 Essential Fatty Acids are vital for healthy brain function.
Hydrate
Drinking water through the day is important to help concentration levels and help brain function in general.
Reduce sugar and refined carbohydrates
...as these can hinder the immune system! They also disrupt blood sugar levels which affect energy levels, concentration and mood. Instead use cinnamon, mashed banana, berries, or a little raw honey or maple syrup.
Eat a rainbow of fruit and vegetables
Aim for 8 portions a day, with more vegetables than fruit. Variety is key to ensure a wide range of vitamins, minerals and anti-oxidants to keep the immune system strong.
Avoid dairy if you're feeling unwell
Dairy products can be mucous forming. Try dairy free alternatives for yoghurt, milk and cheese.
Include garlic when cooking
...as it has anti-viral and anti-bacterial properties. Crush it and leave for 10-15 mins before adding to your cooking, to allow the active compound allicin, (which has the therapeutic benefits), to be fully released.
Have organic chicken soup
Use homemade chicken stock or buy organic bone broth (available fresh and frozen here in store). Add in some left over cooked chicken and vegetables for a nourishing and restorative soup. Make in advance and have ready to hand for those days when the children are unwell. Add in rice noodles for a family meal.
Get enough sleep
Sleep is a restorative time and adequate levels are needed for moods and concentration as well as immune health. Switch off from ‘screens’ (TV, phone, ipad etc) as much time before bed as possible! For example 1 - 2 hours before you go to bed.
Here are a few key products that we have had excellent feedback on from our customers.
Coughs and Colds
The following can be taken at the onset of any cough, cold or flu like virus or taken preventatively through the winter months:
- Elderberry – has anti-viral properties
- Vitamin C – has anti-viral properties
- Zinc – essential nutrient for the immune system
- Vitamin D – essential nutrient for the immune system
- Probiotics – (beneficial bacteria). More than 70% of the immune system is in the gut so these are a vital part of the immune system
- Beta Glucans – (from certain plants, bacteria and yeast) shown to support the immune system
- Echinacea (over 12yrs of age)– a herb traditionally used for cold and flu viruses
For tummy bugs
- Probiotics – this is the ‘good’ bacteria in the gut.
- Saccharomyces Boulardii – This is a beneficial yeast, classed as a probiotic, to support diarrhoea caused by a tummy bug.
For focus, concentration, memory and moods
- Omega 3 fish oil – (available in flavoured liquid, chewables, jellies or capsules).
- A good quality multi-vitamin – to provide vitamins and minerals such as B vitamins, magnesium, zinc, iodine and choline, which are all needed for brain function.
For anxiety
- L-Theanine and Lemon Balm – Supports a state of calm without any drowsiness so can be used at any time of the day or in the evening . Can use if feeling anxious or if can’t get to sleep because of anxious thoughts. Great for exams.
For energy
- A good quality multi-vitamin
- Powdered Greens (choose one specifically for children) – a powder providing vegetables, berries and some supergreens, to mix into food or drink.
For Sleep
- Magnesium– is a muscle relaxant and also known as ‘nature’s tranquiliser’ so is great to take in the evening.
- Magnesium Bath salts or Magnesium body lotion -both easy ways to get magnesium through the skin.
- Bach Flower remedies for ‘Night’ – supportive if anxious or racing thoughts are preventing sleep. Uses flower essences. Suitable for young children if these are the reasons they can’t sleep.
- Lavender Essential Oil – a drop on the pillow or a tissue on the pillow or in a steam diffuser in the room.
We know that a new school year can be a stressful time for children as well as parents, so come in and talk to us if you need any support. Our team of Nutritional Therapists are available Monday to Saturday, you can pop in to see us or contact us using the form below.
We offer a FREE 15 minute check-in with our Nutritional Therapist here in store and by phone.