A Naturopathic Guide to Back to School

Welcome to the start of a new school year! It’s an exciting time filled with anticipation and preparation. Whether your child is entering kindergarten or moving up a grade, this transition can bring about a mix of excitement and nervousness for kids and caregivers alike. Here’s a holistic guide to help you and your child have a smooth and successful start to the school year.

Timing and Preparation

Getting back into the school routine after a summer break can be challenging. Start adjusting your child’s schedule 1-2 weeks before school begins. Gradually shift bedtime and wake-up times to match the school schedule. Have meal times around the same times as well. This helps ease the transition and ensures they are well-rested, well-fed, and ready to learn.

Supporting Caregivers

As parents, your support and involvement are crucial to your child’s success. Here are some tips to help you navigate the back-to-school period:

• Stay Organized: Establish a family calendar to keep track of important dates, such as school events, extracurricular activities, and parent-teacher meetings. This helps everyone stay organized and reduces last-minute stress. For smaller children, a wall picture calendar is fantastic, and for older children with devices, a shared family calendar that is visible to all family members or apps such as Cozi, Google Calendar, or OurHome.

• Establish Routine: This is not just for your child, but for you too, parents! Parents can get just as overwhelmed as kids if we get caught up in the busy shuffle. Get yourself in a solid, healthy routine to support your child’s in the weeks leading up to the start of school. 

• Self-Care for Parents: Remember to take care of yourself, too, parents. Balancing work, family, extracurricular activities, and school commitments can be challenging. Prioritize self-care and seek support from friends, family, or a parent support group if needed.

Supporting Your Child’s Mental Health

Starting a new school year can be mentally and emotionally taxing for children. Here are some ways you can support your child’s mental health:

• Foster a Positive Attitude: Encourage your child to approach school positively. Highlight the fun aspects of learning, making new friends, and engaging in exciting activities.
• Establish Routines: Children thrive on routine. Create a consistent daily schedule that includes homework, play, and relaxation time. This helps them feel secure and balanced.
• Encourage Open Communication: Make space to talk to your child about their day. Ask open-ended questions to encourage them to share their experiences, challenges, and successes. This helps you stay connected and aware of any potential issues. Have a child that is hard at opening up? Start with questions like, “Today I saw this person wearing the coolest hat that said…, did you see anything cool today?” or “Today I read about a dog using a mat with sounds to talk to his owner, what did you read about?” instead of asking things like “how was your day?” or “what did you learn?”
• Promote Healthy Friendships: Encourage your child to build and maintain healthy friendships. Teach them about kindness, empathy, and conflict resolution to help them navigate social interactions.
• Managing Anxiety: If your child is anxious about school, practice calming techniques together, such as deep breathing, visualization, or mindfulness exercises. Reassure them that it’s normal to feel anxious and that they can overcome it with practice and support. I encourage parents to park farther away from school and have longer walks back to the car to allow time for engagement and ease through transitions.

Supporting Your Child’s Physical Health

A healthy body supports a healthy mind. Here are some ways to ensure your child stays physically healthy during the school year:

Balanced Diet: Provide nutritious meals and snacks that fuel your child’s body and brain. Focus on whole foods, such as fruits, vegetables, whole grains, and proteins. Limit processed foods and sugary snacks. Pro tip: breakfast is the most important meal that sets kiddos up for success to learn during the day. Make sure it is not full of sugary processed foods but rather healthy fats and proteins such as eggs, meat, or dairy, if tolerated, for sustained blood sugar and mood regulation.

Regular Exercise: Encourage your child to stay active through sports, outdoor play, or family activities. Regular exercise improves physical health, boosts mood, and enhances concentration. Another reason to walk or bike to and from school, when possible!

Adequate Sleep: Ensure your child gets enough sleep each night. Establish a bedtime routine that promotes relaxation and consistency. School-age children typically need 9-11 hours of sleep per night. This is non-negotiable when it comes to health!

Hydration: Encourage your child to drink plenty of water throughout the day. Dehydration can affect concentration and energy levels. Pro tip: send your child to school with at least a 21+ ounce water bottle already full with water. Oftentimes kids get too busy or are not allowed to refill their water bottle while at school, so larger, stainless steel and preferably with straw water bottles encourage a lot more water drinking during the day!

Hand Hygiene: Teach your child the importance of regular handwashing, especially before meals and after using the restroom. This helps prevent the spread of germs and illnesses. Good old fashion soap and water is ideal.

Supplements: If a child has a healthy, well-rounded diet, additional supplementation may not be necessary, but if they are prone to coughs, colds, or other illnesses, please talk to your child’s doctor about adding a healthy multivitamin, fish oil, elderberry, or vitamin D supplement. 

Cheers to the upcoming school year!

Dr. Meg Holpuch