Kids Are Back in School-Stay Healthy

As the summer sun fades and the school year begins, many parents start thinking about how to keep their kids healthy, focused, and thriving in the classroom. A return to structured days filled with learning and activities makes it even more important to establish healthy habits that will support their well-being and academic success. Here are some essential tips to help your child transition back to school.

1. Boost Immune Health
Kids are exposed to a variety of germs in school, which makes immune health a top priority. To help keep sickness at bay, focus on nutrient-rich foods and natural supplements that support their immune system.

Incorporating a diet filled with fruits, vegetables, whole grains, and lean proteins can strengthen their immune defenses. Foods like citrus fruits, leafy greens, and bell peppers are rich in vitamin C, which plays a role in fighting off illnesses. Probiotics from yogurt or fermented foods can also improve gut health, a key factor in overall immunity.

Natural remedies like elderberry syrup, known for its antiviral properties, can be a great way to support your child’s immune system, especially during the colder months. If you enjoy making your own, an elderberry syrup kit makes it easy and fun to prepare this beneficial supplement at home. Elderberry has been shown to reduce the duration and severity of cold and flu symptoms, making it an excellent addition to your family’s health routine.

Here is a kid approved Elderberry Syrup Kit that makes enough for the whole family. 

2. Establish a Sleep Routine
One of the most important factors in keeping kids healthy and ready to learn is a consistent sleep schedule. As the summer comes to an end, it’s a good idea to start transitioning your child back to a school-friendly bedtime.

According to pediatricians, school-aged children need between 9-11 hours of sleep each night. Lack of sleep can affect their ability to concentrate, cause mood swings, and lower their immune function. Creating a calming bedtime routine—such as reading, dimming the lights, and avoiding screen time—can help ease them into a restful night.

3. Encourage Physical Activity
With schoolwork and extracurricular activities, it's easy for kids to become more sedentary. However, regular exercise is essential for both physical and mental health. Encourage your child to engage in activities they enjoy, whether it’s sports, biking, or simply playing outside.

Exercise not only helps maintain a healthy weight, but it also reduces stress, improves concentration, and boosts mood. After a long day at school, a little movement can go a long way in helping your child unwind and stay active.

What your child eats at school is just as important as what they eat at home. Packing nutritious, balanced lunches can provide them with the energy and nutrients they need to focus and perform well.

Here are a few simple ideas for healthy, kid-friendly lunches:
- Whole grain sandwiches with turkey, avocado, and spinach
- Veggie wraps with hummus, cucumber, and bell peppers
- Fruit and yogurt parfaits with granola
- Snackable veggies like baby carrots, cherry tomatoes, or snap peas with a small container of ranch or hummus for dipping
- Trail mix with nuts, seeds, and dried fruit for a satisfying snack

5. Stress Management & Mental Health
Starting a new school year can be overwhelming for kids. New routines, teachers, and social situations may cause anxiety and stress. Teaching your child mindfulness and breathing exercises can help them manage stress better. Encourage them to talk about their feelings, and remind them that it's okay to feel anxious or uncertain at times.

Taking time to check in with your child about their emotional well-being is crucial. If they’re feeling overwhelmed, work with them to come up with strategies to manage school-related stress, like journaling, creating a schedule, or engaging in calming activities like drawing or listening to music.

6. Limit Screen Time
With the increase in technology use for both entertainment and schoolwork, managing screen time has become even more important. While screens are necessary for learning, too much exposure can interfere with sleep, social development, and physical activity.

Set boundaries for recreational screen time, and encourage other forms of entertainment, such as reading, puzzles, or outdoor play. It's also a good idea to have "tech-free" zones in the home, especially during mealtimes or just before bed.

Healthy living is the foundation for success, especially when it comes to children returning to school. By focusing on immune support, establishing good sleep routines, promoting physical activity, and packing nutritious lunches, you’ll be setting your child up for a productive and healthy school year. Remember to prioritize mental health and limit screen time to ensure your little one is balanced and thriving both in and out of the classroom.

Looking for a natural way to boost your family’s immune health this school year? Check out our Elderberry Syrup Kit and Healthy Cool-Aid, a simple, effective way to keep the germs at bay while giving your child the extra support they need.