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September 15th reminds us that our children need support and better health to cope with the challenges of school. The transition from vacation to studying isn't easy for anyone, and little ones feel it even more strongly, especially in the first few weeks. That's why it's important to gradually introduce good, healthy habits that make the start of the school year more pleasant.
Introduce a new daily routine gradually!
Make sure they get more, and better-quality, sleep
Getting up early is hard on everyone, but it's unavoidable. To ease into the school routine, start dinner earlier weeks in advance - around 7pm - with bedtime around 9-9:30pm. This can sometimes be hard for kids, but with patience and a clear explanation of why it matters, you'll get there. Quality sleep is important for concentration, regulates the nervous system, and strengthens immunity. If your child struggles with hyperactivity or anxiety, it's important to talk it through with them, since you're changing their routine, and to be there for them in the first few days of the change.
Cut down on screen time
Try to reduce time spent on the phone, laptop, or TV in the evening; offer milk or tea with honey instead. Limit sweets before bed, and go for foods rich in magnesium, which supports easy sleep onset. A light dinner with plenty of vegetables like spinach, broccoli, beans and peas, and lentils works very well. Beets, pumpkin, carrots, celery, potatoes, pineapple, avocado, peaches, bananas, brown rice, and some whole grains are tasty “carriers” of magnesium. From nuts, choose almonds and cashews. Unsweetened cocoa powder and dark chocolate are also good options.
More foods for the brain and eyesight!
Omega-3 fatty acids from fish oil and other sources are very important for students' success. The supplement is recommended for better concentration.
Fish oil contains vitamin D, vitamin A, and omega-3 fatty acids, which together are important for children's health in several ways: for mental resilience and brain power, for better eyesight, and for a strong immune system. You can choose whether to give it to your child in capsules or in liquid form, but it's important to choose a supplement of clean origin.
Of course, it's also a good idea to add more fish to your menu - fatty fish such as salmon, cod, mackerel, tuna, and sardines deliver the valuable omega-3s, and should be on your table at least once a week. Walnuts, hazelnuts, almonds, and pecans also contain these valuable fatty acids.
Pay attention to the fish oil dosage according to age, and think about how your child will take it without too much resistance. If it's liquid, fish oil goes well with honey or a cherry tomato as a reward. If the supplement is free of aroma and characteristic taste, you can add it to a fruit smoothie, fresh juice, or yogurt. The important thing is not to heat it, since that makes it lose its properties.
Try to encourage children to eat more healthily by offering them colorful food; change the usual look of the traditional soups and dishes; try eating together, in good spirits, since that opens up the appetite.
Pre- and probiotics matter!
In autumn, with the return to school, even though many parents pack lunch for their children, there are plenty of temptations out there, and children often suffer from stomach discomfort. That's why, alongside varied nutrition for the mind, it's important for the menu to also include enough pre- and probiotics.
Pair lean meats with vegetables such as cabbage, leeks, onions, parsnips, and sweet potatoes. Yogurt, kefir, kombucha, and fresh cabbage help regulate the digestive tract. Whole-grain bread and desserts, apples, pears, and plums are the usual “green heroes” of the table. Combine them with suitable supplements containing enzymes and probiotics, and your children will be even healthier and stronger.
Take care of teeth and oral hygiene!
With summer coming to an end, when ice cream, sweet treats, and drinks were the kids' best friends, their dental health and oral hygiene may need a checkup and some support. Besides booking a preventive checkup for your student, replace the toothbrush - this should be done every 3 months - and set up a routine that gets your child excited to brush their teeth. There are mobile apps that make brushing time more enjoyable.
Also choose toothpaste and mouthwash that are prebiotic and support overall health. Why not try a serum that's effective at breaking down plaque, eliminating bad breath, and promoting good oral health. Serums are also recommended for children, even from infancy, since they help them get used to caring for their teeth more easily.
And finally - the important thing during the transition to school is to be there for your child, to encourage them to open up, and to make them feel like a person with an opinion that you respect. School is fun, if only because of the friends, so let's wish everyone a successful school year full of adventures!
