Fall back into health

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.