(AscendHealthy.com) – The first day of school is right around the corner. It’s an exciting day for students and parents all around the country. With so much going on in the world, the number one priority for everyone is staying safe and healthy. Juggling everyday life concerns and focusing on studies can be challenging, but it doesn’t have to be. We have five helpful health hacks for heading back to school this fall.
1. Get Enough Sleep
Before school starts, there’s often a mile-long to-do list. Trying to take care of everything can make for a long day and an even longer night. Sleep can sometimes be hard to get, but it’s so important to establish new routines — for both students and parents.
How much sleep should we be getting? The Sleep Foundation recommends the following guidelines:
- Kids (6-13 years old): 9 to 11 hours of sleep a night.
- Teens (14-17 years old): 8 to 10 hours of sleep a night.
- Adults (18-64 years of age): 7 to 9 hours of sleep a night.
Remember that comfort is key. A newer mattress with no dips or bumps can help with a better night’s sleep. Set a regular bedtime and turn off electronics an hour before bedtime to improve sleep. Getting enough shut-eye at night can help kids (and adults) focus on their studies during the day.
2. Eat Right
Eating right can keep us on top of our game at all times and power our brains for top performance. Strive to eat three meals a day, as well as healthy snacks.
Choose protein-rich foods, since this nutrient helps promote concentration, memory, and problem-solving skills. Avoid high-sugar and high-carb foods, since they may cause energy levels to plummet after an initial high. Instead, opt for healthy whole grain grains, fruits, and vegetables.
Check out these tasty, nutrient-packed smoothie bowl recipes to jumpstart the day.
3. Control Stress And Anxiety
From tests and papers to projects and presentations, there are plenty of sources of stress and anxiety in each new school year. While these stressors can weigh on the psyche and make anxiety creep out of control, we can practice mindfulness techniques to slow racing thoughts. Meditation is a good way to relax the mind anytime stressful thoughts arise. Kids can meditate, too! There are even meditation apps for kids.
Exercise can also help reduce stress. There are many ways to get children involved. Take a walk together, go for a family bike ride, go roller skating or play volleyball or badminton together. Any of these techniques can help calm nerves and shift thoughts in another direction.
4. Keep Allergies in Check
Back to school is a time when students encounter new foods, scents, environments, and materials. Any of these things might cause an allergic reaction. Allergy triggers can put a damper on a successful education experience.
Parents who notice their students struggling with allergy symptoms should schedule a visit to an allergist or doctor for testing and symptom control. Some parents choose to visit preemptively before the school year starts.
5. Take Steps to Stay Healthy
Contagions are on the rise, and the more students congregate, the more exposure to viruses and bugs. Visit the doctor to address any underlying health issues that could complicate a cold or flu. Consider taking vitamins, especially C and D, to help boost the immune system. Drink plenty of fluids throughout the day and practice safe handwashing techniques.
There is so much to look forward to when going back to school. The books, extracurricular activities, friends, teachers, and of course, graduations! But to be successful, students have to keep good attendance. Staying well and performing strong helps students reach their goals. Making each day a positive experience starts with taking care of body and mind.
~Here’s to Your Healthy Ascension
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