We’ve hit that time of year where everywhere you look someone is coughing or sniffling or has a runny nose. It has cooled off outside and we’re full force back into school and routines. Everyone is stuck indoors and germs are being passed around. With all the germs floating around in the air, it’s inevitable we are going to catch at least one cold or flu this winter, but the goal is to keep our immune systems working well so we aren’t always tackling the latest bug.

People always ask me what they can do to boost their immune systems and we discuss ways to keep their immune systems strong to prevent the onset of an infection. But what happens when you’re already feeling that twinge of discomfort at the back of your throat? Or you’ve developed an annoying dry cough? Sinuses are starting to become congested? Or what about when you’ve been sneezing all day and you just know you are going to be sick tomorrow?

One of my absolute favourite treatments for any type of cold or viral infection is…… MAGIC SOCKS! They are also known as warming socks. Magic socks are a form of hydrotherapy that has profound influences on immune system function. Hydrotherapy is the use of water as medicine and since our bodies are composed of over 65% water, using water treatments can have many therapeutic benefits.

Here’s what you do: Make sure your feet are warm before starting; if needed, have a warm bath or foot soak to warm them up. Thoroughly wet a pair of thin cotton socks in cold water. Wring them out really well and put them on your feet. Next, put on a pair of thick wool socks overtop. Then, go to bed.

I know it sounds simple and crazy and way too good to be true, but try it for yourself and see! Trust me on this one: you’ll thank me later! 

Here’s how it works: Your body will want to dry the socks and warm them throughout the night while you are sleeping. In order to do that, your circulatory system will be working overtime to get blood pumping through your feet. The more blood that flows in the area, the easier it is to warm and dry the socks. As we increase circulation, our lymphatic systems also increase in function. Our lymphatic system helps to drain congestion from our body and make sure that all secretions are loose and moving freely. When we stimulate both our circulatory and lymphatic systems we also boost our immune system function. Boosting immune system function improves our body’s ability to fight off any pre-existing infection or any lingering bugs that may be trying to cause symptoms.

Another great benefit is that our body will be focusing a lot of energy in our lower legs and feet to get the blood pumping in that area. The more blood that is circulating through our feet, the less blood flow there will be in our upper body. Magic socks work great to drain any congestion in our head or neck so it is effective for sinus congestion, headaches, cough, sore throat, and all of those other cold related symptoms. Because there is less blood flowing in our head and necks, magic socks are also great for insomnia and can improve our quality of sleep.

Doing magic socks at the first signs or symptoms of a cold can actually boost our immune systems so strongly that we can prevent a cold from developing in the first place. Using magic socks nightly throughout a cold can shorten the duration of symptoms. Because they are a gentle therapy and working to stimulate our own circulatory and immune system functions, magic socks are safe and effective for all ages. That means babies, toddlers, teenagers, adults and seniors.

If you have any circulation concerns, poor wound healing, diabetes or neuropathy, please consult your doctor before attempting.
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I know that most of you already have wool socks exploding out of your dresser drawers. Next time you feel like you are coming down with a cold, put them to good use! Magic socks have therapeutic benefits that are (for lack of a better word) magical!
 
This article is intended for educational and information purposes only. It is not intended to provide medical advice, diagnosis or treatment. Should you require medical advice, diagnostics or treatment, please contact your nearest healthcare professional.

With cold and flu season comes a common fear for many parents: fevers. Fevers are often viewed as a negative illness, but I’d like to help dissipate some of that fear surrounding fevers.
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Fevers are not an illness. They are a process occurring in the body as a response to another stimulus. The fever itself is the body’s reaction and defense mechanism to an illness. The fever itself doesn’t need to be eliminated, but the offending agent that is causing the fever reaction.

Fevers may occur in response to an infection, burn, heat stroke or dehydration.

Fevers are an important part of the body’s immune system response. Most bacteria are unable to survive at higher temperatures. The fever response creates an environment inhospitable to bacterial growth, thus helping to kill them off. Fevers also promote the body to produce and release a series of chemicals that help boost our immune system response.

The fever is a defense reaction your body makes. We do not want to suppress a fever as it can obstruct your immune system’s response. A fever should be supported and allowed to run its course. A fever may be uncomfortable and scary in the moment, but if allowed to run its course it makes your immune system and body more robust afterwards. Fever suppressants confuse your body’s instinctive response. Continuously suppressing a fever will actually hinder your immune system’s response to future infections or pathogens.

If you or your child does have a fever it is important to watch for signs of distress. The height of the temperature doesn’t necessarily reflect the severity of illness.
You should seek medical care for a fever if your child seems very ill, has a stiff neck or severe headache, projectile vomiting, seems dazed or unresponsive, has sharp abdominal pains or is rapidly getting worse despite your efforts. Watch for signs of dehydration as well including dry mucous membranes, sunken eyes, changes in levels of consciousness, and tenting of the skin. Babies may have sunken fontanelles or soft spot if they are getting dehydrated. You should also seek medical attention if the fever gets alarmingly high: above 38 C in a baby under 3 months, over 38.3 C ages 3-6 months, above 39.4 C over 6 months or any child with a fever higher than 40 C.

So, what should you do if you or your child has a fever? It is most important to stay hydrated, get plenty of rest and address the underlying infection causing the fever. Provide plenty of fluids to prevent dehydration, consume light meals and rest to allow the fever to run its course. Babies can be nursed often to maintain hydration.

A tepid bath can be helpful during a fever. Fill the tub with water about one to two degrees cooler than current body temperature. This will help to slowly cool the body’s internal temperature. Anything much cooler will be a shock to the system.

Applying a cool cloth to the forehead, temples, back of neck or wrists can also be of comfort.

Since a fever is your body’s response to an infection, it is best to treat the immune system. Use your favourite immune supports like Vitamin C, Echinacea, garlic, elder or Magic Socks.

If you fear the fever is getting too high or your child is showing signs of discomfort, you can temporarily provide relief from a fever with spearmint leaf or lemon balm tea or other fever supports.

Next time you or your child has a fever, remember that the fever itself is not an illness, but a response by your body to fight off the illness. Support the fever. Allow it to run its course. Keep a close eye on the progression and provide relief as needed. Don’t fear the fever.
This article is intended for educational and information purposes only. It is not intended to provide medical advice, diagnosis or treatment. Should you require medical advice, diagnostics or treatment, please contact your nearest healthcare professional.

How many of you have been able to successfully stick to your New Year’s Resolutions? For some, nine months may have passed since you’ve even thought of those goals you set back in January.  Very few people are actually successful at sticking to New Year’s Resolutions so you’re not alone if you’re in that boat.

I always feel like fall is kind of like a second New Year’s. It is a time of beginnings and changes.

During the summer, we are enjoying the warmer weather and most people are on holidays, relaxing or enjoying summertime indulgences and activities. Fall is a time where are back to work, routines, activities and what many people would describe as our “normal” or “usual” lives.

Use this September as a time to get back into routine. Starting planning, organizing and thinking ahead. When setting those schedules for the fall and winter, be sure to make your health a priority and set time in your routine to reach those health goals.

Take a minute to think about what it is you would like to change. What goal do you have for yourself? What area of your life would you like to see changes or improvements in? Before you set new goals it is always helpful to know how they will help you reach your long term goals.

When setting goals for your health and establishing that healthy fall routine, it is always best to make small changes. Small changes and goals are easy to accomplish and lead to success. If you try to change everything at once it can be very overwhelming which often leads to failures. Set yourself up for success from the get-go.

Depending on your health goals chose one small change you add into your normal routine. Get to bed before midnight each night so you wake up feeling refreshed. Increase your water intake by one glass per day each week. Increase your daily servings of vegetables. Buy a gym membership or register for a fitness class or sports team. Schedule five minutes of meditation into your day.
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It’s easier to start small with achievable goals and continue to evolve your goals over time than to try to start everything at once.
Fall back into routine this September and make those small changes to help you achieve your long-term health goals.

This article is intended for educational and information purposes only. It is not intended to provide medical advice, diagnosis or treatment. Should you require medical advice, diagnostics or treatment, please contact your nearest healthcare professional.

Flu season is upon us! With weather dropping down and more time being spent indoors, we constantly are being exposed to germs that can cause cold and flu symptoms. Don't wait until you fall susceptible to illness before taking measures to boost your immune system! Keeping our immune systems strong can help reduce the amount of viruses we catch and also help our body recover more quickly if they do. Find tips below for ways that you can naturally keep your immune system in tip-top shape and fighting off those pesky bugs! 

1. Get adequate sleep: Staying up late and waking up early puts added stress on our bodies. While asleep our body does a lot of repairing and healing that keeps our immune systems functioning at their optimal level. Prime recovery occurs before midnight so hit the sheets early!
2. Eat according to season: Colds and flus are most abundant during the colder months of the year. We need to change our diets accordingly with the changes of seasons. The colder weather requires more energy from our bodies to keep ourselves warm so it is best to avoid cold, raw foods and eat warming foods like soups and stews. Also increase your intake of immune boosting foods like garlic, onions, ginger and turmeric!
3. Vitamins and minerals: Vitamin C, vitamin D and zinc provide great support for the immune system. The dose you should be taking is specific to you and depends on many factors including your diet, lifestyle, genetics and environment. Load up on foods high in vitamin C like oranges, bell peppers, berries and leafy greens. Zinc is found in high amounts in animal products like beef and oysters, as well as pumpkin seeds and wheat germ.
4. Decrease your exposure to illness: The germs that cause colds and flus are spread through respiratory droplets and direct contact. Therefore, it is important to cough or sneeze into our elbows and not our hands. Once droplets are on our hands from a cough, they are transferred to all surfaces we touch after. During cold and flu season it is especially important to wash our hands regularly to prevent the spread of the germs.
5. Bundle up: In Traditional Chinese Medicine the back of your neck is called your "wind gate." Having your wind gate exposed to cold makes you more susceptible to catching a cold. It is important during cooler weather to keep your head and neck covered to stay warm. Make sure you wear a scarf and hat if it is windy or chilly to protect yourself.
6. Immune Boosting Herbs: There are many herbs that have immune boosting properties. These herbs can help your immune system stay strong and make you less susceptible to getting sick this cold and flu season. Talk to your Naturopathic Doctor to learn more about the herbs that may be right for you and to develop a complete personal plan to fight the flu naturally.

This article is intended for educational and information purposes only. It is not intended to provide medical advice, diagnosis or treatment. Should you require medical advice, diagnostics or treatment, please contact your nearest healthcare professional.

I’m sure you’ve all met those people who are just bitter about everything. They always focus on the negative or the worst in every situation. They seem to hate the world. I like to call those individuals “Negative Nancy’s.”

Now don’t get me wrong, I have nothing against the name Nancy and not saying all (or any) Nancy’s actually have this personality, but it’s just an easy nickname to describe them. Kinda like John Doe for an unidentified male.

Now that all the Nancy’s reading this are no longer offended, let me continue.

These “Negative Nancy’s” have programmed their brains to be set at a negative setting. They are always looking for the negative in every situation. They may get 99% on an exam, but will focus on that 1% they got wrong. They’ll get a promotion at work with a huge pay increase, but will be held up on the increased work load that comes with. Their brain automatically will be looking for that one negative.

Whatever you tell your brain, your body believes to be a reality. Whatever thought, idea, or story you tell yourself. Your brain believes that message and sends out neurotransmitters reflecting the emotion associated with that thought or idea. If you are always focusing on the negative, your body believes that and sends messages to the rest of your body in a negative mood.

Here’s a little experiment for you: Close your eyes. Imagine yourself sitting on the floor with multiple puppies crawling around and on you; licking your face and begging to be pet. Or imagine a baby smiling at you trying to imitate the funny faces you are making at him or her. Or imagine your favorite team winning the championships. Now tell me: how many of you are smiling or have a grin on your face? Merely thinking these thoughts puts your body in a positive state, making you feel happy, less stressed and your entire body feels lighter.

Now imagine if you could train your body to feel this way all the time? The more we focus on the positives in life, the more our body sends out these feel good messages to put us in a good mood.

Positive thinking can improve our overall outlook on life. It can decrease stress molecules and inflammatory molecules in our body. It also helps to improve energy and optimize health.

Having a positive outlook on life yourself is fantastic, but surrounding yourself with positive individuals can be even better. The more time you spend surrounded by positive friends, colleagues or family members the more their positivity will wear off on you. A positive environment makes it easier for you to reach your goals and achieve succes. Leave those Negative Nancy’s to commiserate amongst themselves.

I have a challenge for all of you. I call it the “Positivity Challenge.” Don’t worry it’s nothing too hard or strenuous. For the next 21 days, I want you to record 3 things each day that you found to be positives, made you happy or were good things that day. Spend some time reflecting each day on what those positives were and record them in a journal. Even if you have the absolute worst day of your life, I’m sure there are little positives that you’ll be able to find.

The more you practice looking for these three positives, the easier it will become. The first few days may feel like a struggle, but I promise you after a few days or weeks you’ll be noticing all the little things during the day that make you smile or laugh or just give you the warm fuzzies.

This article is intended for educational and information purposes only. It is not intended to provide medical advice, diagnosis or treatment. Should you require medical advice, diagnostics or treatment, please contact your nearest healthcare professional.

Harvest is in full swing, evenings are getting shorter and the air has a crispness to it; all sure signs that summer is coming to an end and fall is just around the corner.

The start of fall always signifies a time of new beginnings, a time to refocus and a time to reset priorities. Students and teachers are back in the classroom for the start of another school year. Back to school season is always a great time to make your health a priority once again.

Fall is a time to get back into routine. Class schedules, set lunchtime and breaks and often the end of holidays.

During the summer months, many are enjoying the weather and social activities that go along with it. We lack a routine with more social gatherings, BBQs, sports days and camping trips. With the increased hours of sunshine, we often have more late nights and early mornings disrupting our sleep routines. When visiting with friends and family or spending time at the lake, we often indulge more on munchies and alcohol.

The relaxation and fun that goes along with summer is always nice for a short period, but it is always good to get back in the swing of things come fall.
Use this fall as a time to get back into routine. Starting planning, organizing and thinking ahead. When setting those schedules for the fall and winter, be sure to make your health a priority and set time in your routine to reach those health goals.

Take some time to think about what it is you would like to change or prioritize when it comes to your health. Has your healthy eating fallen by the wayside? Are you wanting to lose a few pounds? Do you crave a little more energy? Has Netflix taken over your life causing you to become a couch potato? Set those priorities and decide what changes you need to make to achieve them.

When setting goals for your health and establishing that healthy fall routine, it is always best to make small changes. Small changes and goals are easy to accomplish and lead to success. Trying to change everything at once or completely overhauling your lifestyle can be overwhelming leading to failures a few months down the road.

I’m sure you all know those people (or are one yourself), who set goals and establish routine every fall, every Thanksgiving, every New Years, every spring, etc. and always end up failing shortly after. They bite off more than they can chew and the new lifestyle/routine is too much for them to maintain long-term. Making small changes makes them more sustainable. Once you’ve established one change as routine, it is easier to add in that second change. Multiple small changes lead to long-term healthy lifestyles.

Depending on your health goals chose one small change you can implement to start. Maybe you want to work on increasing your water intake. If your diet has been poor this summer, you could cut back on your servings of sweets. Or increase your vegetables by a few servings each week until you are regularly getting five to seven servings daily.

Another great starting goal can also be to get to bed at a regular hour each night so you wake up feeling refreshed and rested.

Fall is also a great time to get back into an exercise routine. Consider purchasing a gym membership for the cooler months. Or if you’re anything like me, you love taking advantage of the cooler temperatures to enjoy running or biking outdoors without the sweat. Consider joining a sporting team this fall or start going to a fitness class of your liking.

Fall back into routine this fall and make those small changes to help you achieve your long-term health goals.

This article is intended for educational and information purposes only. It is not intended to provide medical advice, diagnosis or treatment. Should you require medical advice, diagnostics or treatment, please contact your nearest healthcare professional.

Have you ever stopped and listened to a group of adults when they complain about their bodies? As the years start to tick by one of the biggest complaints that starts to arise is joint pain. Almost every adult will complain about join pain at some point in their lives. But is it just a normal process of aging? Should we all have to suffer and just accept this pain as a natural part of growing old?

Our joints are an integral part of our body, allowing us the gift of movement, a luxury that Barbie never had. In order for a joint to function properly and maintain adequate movement, it needs multiple different parts. Joints are located at the junctions of two or more bones. The bones need to line up in a way that allows movement and have surfaces that will slide across each other without restriction. Between those two bones we often find cartilage that is a soft and flexible form of connective tissue. Some joints in our body are surrounded by joint capsules that is a sort of envelope containing fluid that helps lubricate the joint. Around all this rigid framework of bones and cartilage, we will find ligaments and tendons. Ligaments are short bands of tough, but flexible connective tissue that keeps the joints strong and connected. Tendons are the thin ends of muscles that attach them to our bones. When the muscles contract, they pull the ligaments, tendons, cartilage and bones to work together in a way that bends the joint and we have movement. It’s a pretty complicated process; no wonder Mattel couldn't quite get it done!

When you think of how complicated the process is of actually moving a joint, you can probably just imagine the number of things that can go wrong and produce joint pain. This can vary on a spectrum from minor wear and tear type pain to more severe chronic diseases like rheumatoid arthritis, lupus, gout and osteoarthritis. Also injuries are common to joints from overuse, sports, accidents or falls and these require rehab and treatments to get you back to normal functioning.

Let’s say that the group mentioned above complaining about their joint pain are all without injury or a diagnosed pathology. Then what are they all complaining about? As we age, there are small changes in our joints breaking down the cartilage and connective tissue which can increase risk of joint pain. Remember those daredevil days of youth when we were indestructible and bounced back from injuries and wipeouts without a second thought? The older our joints get, the less elastic and flexible they are so old micro-injuries start to be felt long after we forgot why we thought it was fun to push our bodies to the breaking point. Because our bodies are not as elastic as they were in our youth, we are often more susceptible to feeling minor aches and pains from overuse now or in our past.

So having said that our joints are less elastic as we age, that doesn’t mean we are all doomed to suffer joint pain. There are things we can do to keep our joints healthy and prevent them from becoming susceptible. The more you utilize your joints the more fluids and healing nutrients are passed over them which keep them nice and healthy. Avoid the weekend warrior syndrome by going hard for a few days and then becoming a couch potato the rest of the week or month. Stay active and move your body daily to keep those joints healthy. The more you move a joint the better.

For our joints to stay healthy they also need to receive certain nutrients. Water helps to keep our joints lubricated and sliding smoothly over one another so be sure to drink up your 8-10 glasses daily. Antioxidants from fruits and vegetables prevent build-up of break down products in our joints which can lead to inflammation and pain. Omega 3 fatty acids are essential for optimal joint health keeping them well lubricated, low on inflammation and help them heal after overuse. Food sources are fish, seafood, flaxseeds, hemp hearts and chia seeds.

Proper body mechanics are also important to help keep joints healthy and prevent joint pain. When spending long work days at your desk be sure that you have proper posture and ergonomic conditions. Prolonged time spent in incorrect posture puts extra pressure on our joints. Pushing your joints before they are warmed up and ready to go can increase risk of injury and joint pain so it is important to warm up your body before activities. Just as important as it is to warm up, stretching after activity helps to decrease risk of injury and pain.

It’s completely normal to feel a little achiness in a joint after you’ve done a new activity or pushed your body harder than you have in the past, but if you are consistently experiencing joint pain you might want to investigate the cause. Maybe it’s something as simple as tweaking your desk at work, stretching better post-run or increasing certain nutrients in your diet. No one should have to just live with joint pain, no matter their age.
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This article is intended for educational and information purposes only. It is not intended to provide medical advice, diagnosis or treatment. Should you require medical advice, diagnostics or treatment, please contact your nearest healthcare professional.

The holidays are a time to celebrate with family and friends. A time to come together, to unwind, and to reminisce on the year that was. But it can also be one of the busiest and most stressful times of the year! It is so easy to get caught up in the hustle and bustle around us! We must remember to care for ourselves during the holiday season. Put aside some time each day to take care of yourself, whether that entails taking a long bath, reading a good book, enjoying the crisp weather outside, getting some exercise, or unwinding with your loved ones. Don't forget what the season is all about! Here are some tips to help manage stress during the holiday season:

Plan ahead. We all know the popular holiday song "♫He's making a list. He's checking it twice...♫" Santa was in on the secret! We have to plan ahead if we are going to get through the holidays stress free. Make lists of all your errands so you can't check a few off on one trip rather than running around all day. Keep track of gifts, meals and holiday parties so you aren't caught off guard last minute. The more that we plan ahead the smoother everything will go during this busy season. 

Stick to your regular routine. It's hard to stay stress free when every day feels out of the ordinary. Try to stick to your regular routine as much as possible. Keep up your regular appointments and meetings. Continue with your activities as much as possible. The more familiar it feels, the less likely the holidays will feel like an added stress to your life. 

Enjoy in moderation. Stick to your normal diet as often as possible. Too much alcohol, caffeine, and sugar can disrupt our immune systems and thus our body’s ability to handle stress. I'm not saying you can't enjoy that amazing Christmas dinner with all the fixings at Grandma's! Heavens, no! Just try to keep it simple and consistent with your regular diet during the week so that the cabbage rolls and mashed potatoes you devour at parties won't be as detrimental to your health.

Exercise. Exercise is a great tool to help alleviate stress! Every time our bodies are in motion they release feel good endorphins which boost our mood. We may feel like we are too busy to exercise during the holidays, but it is important to fit it in to our schedules! Go for a walk after dinner, lace up those skates on the neighbourhood pond or continue with your regular classes or gym routine. Make it a family affair so you all get the stress relief benefits and no one has to miss family time! 

Catch your ZZZ's! Getting a restful night’s sleep is essential for combating stress. The more sleep we get the more productive we will be the next day! 

Take some time to relax and unwind. Try not to get caught up in the hustle and bustle of the holidays! Take some quiet time each day for yourself to enjoy the holidays! Don't forget what is important! Do you really need to prepare an elaborate 12 course meal or drive all over town to find that one gift? Spend some time enjoying the peace of the season and quality time with those we love! 
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Wishing you and yours a wonderful holiday season!


This article is intended for educational and information purposes only. It is not intended to provide medical advice, diagnosis or treatment. Should you require medical advice, diagnostics or treatment, please contact your nearest healthcare professional.

It’s that time of year again when students and teachers alike are filling the hallways and piling back into classrooms. It’s time to get back to school! At the beginning of a school year everything is new and exciting. It can mean a fresh start. It is also a great time to get back into a regular routine. After summer holidays when our schedules are neglected, back to school means a time to re-establish a routine. With all the hubbub of the season we can easily get caught up in the madness allowing our healthy habits to fall by the wayside. Why not make back to school season a time to take care of ourselves? Make choices to improve the health of the whole family while you are getting back into routine and they will become healthy habits that stick with us the whole year through.

School lunches always seem to be an added stress in many households, but they don’t have to be. Planning ahead can be a huge help. It ensures our lunches are packed with nutritious choices that will help improve memory and focus. Get the kids involved in grocery shopping and meal prep! If they chose what they are getting in their lunch they are more likely to eat it. Have your kids walk around the produce section and have them choose 2-3 different fruits and vegetables that they would like that week. Limit lunches to one “treat” or less healthy item per day. Be sure to add a source of protein like meat, cheese, yogurt, pumpkin seeds or eggs. Packing lunches the night before also ensures that they don’t get forgotten until the last minute and we aren’t grabbing for high calorie, high sugar, innutritious snacks as we’re running out the door. While you are preparing or cleaning up from supper, pack everyone’s lunches for the next day. That way you combine the clean-up time!

Make sure your family stays hydrated. Our brains are made up of over 70 per cent water so in order to concentrate in class and memorize that math equation we need to be drinking water regularly throughout the day. All the running around at recess and during gym is also going to work up a thirst. Send a water bottle along to school with your child. Make sure that they drink at least one bottle during the day, and depending on their age and size potentially even two. Keep that water bottle close by during after school activities as well. For meals at home: trade out that glass of juice or pop for a nice refreshing glass of water.

Physical activity enhances cognitive development and concentration. Children who participate in extracurricular activities have been shown to perform better in their academic classes. Encourage your kids to be active. As teachers, get outside on supervision and encourage running and play and activities. Try out for the school volleyball or soccer team. Children aren’t meant to sit still at a desk all day so encourage them to get up and move during recess, gym class and after school. They need to burn off that endless energy that comes with being a child. And don’t think that activity is only important for our children! Mom and Dad, you need to be setting a good example. Be active and play after school. Volunteer to coach your child’s sports teams. After you drop the kids off at soccer or hockey practice, why don’t you go to the gym or for a walk? While the young ones are getting activity you might as well too!

With long days back in the classroom, adequate sleep is essential to help you outlast that mid-afternoon slump. Make sure everyone in the house is getting to bed early so they are ready to rise and shine come morning. Establishing a set bedtime helps our body establish routine which it craves. We also want to aim to wake up around the same time every morning.

Establishing a schedule and routine is great to help keep us motivated and on track, but don’t schedule every last minute of your day with activities. You need some downtime too! Make sure you have at least a half hour (or more!) every day where you can chill out and relax. If we are constantly on the run between work and school and activities, we are setting ourselves up with the perfect conditions to burn out. Having time for relaxing is important to keep us mentally, emotionally and physically healthy. Schedule it in to your day planner right alongside those other commitments so it becomes a priority.

If we begin a new school year with healthy habits as part of our regular routine they are more likely to stick with us throughout the remainder of the year. Also, by making our health a priority we will have more energy, strength and motivation to help us get through our other commitments. Take this time as a whole family to plan a healthy routine for this back to school season.

This article is intended for educational and information purposes only. It is not intended to provide medical advice, diagnosis or treatment. Should you require medical advice, diagnostics or treatment, please contact your nearest healthcare professional.