5 Back To School Wellness Hacks for Students
The school bell’s about to ring, and it’s not just about new backpacks and sharpened pencils. It’s about setting your kids up for a year of feeling their best – mentally and physically. We’re talking about dodging those pesky colds, keeping energy levels high, and even boosting focus in the classroom.
Sound too good to be true? Think again. We’ve got five simple yet powerful hacks to transform your back-to-school routine:
Ready to make this school year the healthiest one yet?
1. Hygiene: The Basics That Make a Big Difference
Kids aren’t always known for their cleanliness. However, teaching them good hygiene habits is the first and most crucial step in keeping them healthy throughout the school year. It’s about those everyday actions that make a world of difference.
Thorough handwashing with soap for at least 20 seconds is essential. Make it fun with silly songs or colorful soaps. Teach the “vampire cough” into the elbow and proper tissue use. Regular cleaning of backpacks, lunchboxes, and water bottles is also a must. And while hand sanitizer is handy, remember it’s a backup, not a replacement for good handwashing.
Create a hygiene-friendly environment at home with accessible hand soap and tissues. Most importantly, lead by example. Your kids are always watching. You’re setting your kids up for a healthy and successful school year by prioritizing hygiene.
2. Sleep Superstars: Catching Those Zzz's for Peak Performance
We all know how cranky we get when we’re sleep-deprived, and it’s no different for kids. Adequate sleep isn’t just about avoiding meltdowns – it’s crucial for their physical health, mental well-being, and academic success.
Aim for 8-10 hours of sleep each night, depending on your child’s age. Start winding down an hour before bedtime with calming activities like reading or taking a warm bath. Keep screens out of the bedroom – that blue light messes with their sleep cycle.
Create a consistent sleep schedule, even on weekends. This helps regulate their internal clock and makes waking up easier. Make sure their bedroom is dark, quiet, and cool – the ideal sleep environment.
3. Hydration Station: Quenching Thirst the Right Way
Staying hydrated is key for optimal health and brain function. Encourage your kids to drink water throughout the day, especially before, during, and after physical activity.
Make it fun by letting them pick out a cool water bottle they’ll actually want to use. Pack it in their lunchbox and send them to school with a full bottle. Remind them to refill it throughout the day.
Avoid sugary drinks like soda and juice – they’re loaded with empty calories and can lead to energy crashes. If plain water gets boring, try adding some fruit slices or a splash of 100% fruit juice for flavor.
4. Fueling Up: Eating for Energy and Brainpower
You wouldn’t put low-quality fuel in your car and expect it to run smoothly, right? The same goes for your kids’ bodies. What they eat directly impacts their energy levels, focus, and overall health.
Aim for a balanced diet full of fruits, vegetables, whole grains, and lean protein. Pack their lunch with nutritious options like sandwiches on whole-wheat bread, yogurt with berries, and carrot sticks with hummus.
Limit processed foods, sugary snacks, and fast food. These are often high in unhealthy fats, sugar, and sodium, which can lead to energy crashes and long-term health problems.
Make breakfast a priority. It sets the tone for the day and provides the fuel they need to power through their morning classes.
Encourage healthy snacking throughout the day. Keep a stash of fruits, nuts, and veggies readily available at home and pack them in their lunchbox for school.
5. Vitamin Boost: The Extra Support Your Kids Need
Even with a healthy diet, it can be tough to get all the essential nutrients kids need for optimal health. That’s where vitamins and supplements come in.
Consider a daily multivitamin to fill in any nutritional gaps. Look for one specifically formulated for children and their age group.
Vitamin C is a powerful antioxidant that supports the immune system. It can be especially helpful during the back-to-school season when germs are rampant.
Consult with your pediatrician to determine the best vitamins and supplements for your child’s individual needs.
It’s all about building healthy habits that set them up for success all year long. Remember, small changes can lead to big results.
At iHealth, we believe in empowering you and your family to take control of your health. Whether you’re looking for guidance on supplements, personalized care plans, or support on your wellness journey, we’re here to help. Let’s work together to make this school year the healthiest and happiest one yet.