Back to School Wellness Tips: Preschool through College

Preschool through High School

• Reduce Sugar Intake.
  Sugar is a main contributor for reducing immunity, thus allowing a greater susceptibility to viruses, bacteria, fatigue, and emotional imbalances.
• Limit Standard USDA School Lunches if Possible.
  The Robert Wood Johnson Foundation says USDA food-buying practices are diametrically opposed to their own Food-Guide Pyramid. USDA Does You No Favors.
• Vitamin D3 and Cod Liver Oil.
  New data from Pediatrics states that 7 of 10 American children are low in vitamin D, raising the risk for bone and heart problems. Lack of sunshine in fall and winter means little vitamin D is available when a child's immune system needs it the most. Cod Liver's naturally-occurring vitamin D and omega-3 fatty acids richly supports numerous school-related functions, including mental acuity and mood. One-half to one teaspoon daily is suggested. 1000IU of total vitamin D3 through food and supplements is recommended.
  
• Sleep.
  Between 9-12 hours for young children through teen.
• Probiotics.
  Balanced gut ecology is essential to fight bacteria and viruses. A high quality acidophilus/bifidus combination, such as Metagenics Ultra Flora Plus DF caps, provided amazing pathogen prevention results in a recent Pediatrics study.
• Low Glycemic Carbohydrates.
  Instead of loading up on grain carbs, make your child's carbs fruit and veggie-heavy (organic preferred whenever possible). Fruit juice does not count.
• Magnesium.
  "Nature's Valium" supports focus and calm. Glycinate form eliminates intestinal disturbance, magnesium's only side effect in certain forms.
• Practice Clean Hygiene.
  Make sure your children wash their hands after going to the restroom and before meals. Ty to dissuade them from putting their fingers in their mouth, nose, ear canal, or rubbing their eyes.
• Immunizations.
  Two days before and after injections, give your child 500mg. extra, well-tolerated vitamin C and 10-15 mg. of zinc (with dinner).
• Athletics.
  If your child is playing a sport several times weekly, make sure you they receive extra calories, proper nutrients (especially electrolytes magnesium and potassium), and filtered water.
• Other Food-Related Tips.
  
  • Eliminate sweetened and artificially sweetened drinks.
  • Avoid low-fat, fat-free, and diet products that are processed and loaded with chemicals.
  • Offer smaller portions.
  • Take charge of the foods you feed your kids at home.
  • Keep junk food out of the house.
  • Don't watch television during meals.
  • Shop for REAL food.
  • Protein, protein, protein!
  • Healthy fat is essential for your brain function.
    
  
  

College

Prescription sleep aid use among 18-24 year-olds has tripled over the last 10 years. Intake of stimulant medications are also making a meteoric rise. College is not conducive to wellness, period. Limited budgets, low-grade food options, late-night eating, sleep deprivation, lack of exercise, excess carbohydrate consumption in the form of liquid calories, less-then-exemplary hygiene, and close proximity to thousands of others like you make for an unwell environment.

Research shows that the average college student gains four pounds in their first semester and five to fifteen pounds during a full year. Not all is lost.

• Limit Sugar Intake.
  Sugar is the number one contributor to reduced immunity to viruses and bacteria; or at the least, always have protein or fat with sugar.
• At the very least, take a multivitamin/mineral.
  Ideally with 800-1000IU of vitamin D3.
  
• Sleep.
  We're not asking for the ideal, just adequate (7-8 hours).
• Practice Clean Hygiene.
  Simple things like washing your hands often do not put your fingers in your mouth, nose, or eyes.
• Exercise.
  Stay active to stay focused, keep a balanced weight, and to keep your immune system strong. Walk to class if you have to.
• Eat Breakfast.
  Breakfast affects learning for the rest of the day and is your most important meal
• Avoid highly sweetened, caffeine-infused energy drinks.
  If you need the caffeine, stick with black coffee. Other than that, drink water and an occasional cocktail.
• Keep nuts & seeds in your room.
  They are great, on-the-go snacks that don't have to be refrigerated.
• Make intelligent choices at the cafeteria.
  The easiest choice: scrap the breads and grain products for fruits and vegetables (even if the pickings are slim) and forget about dessert.
• Make one day a week your splurge day.
  Make sure you are great for the other six.
• Pack your dorm-room with:
  First-aid kit with bandages, antibiotic ointment, natural remedies, and a thermometer. Have a complete medical history chart, including any allergies, blood type, and emergency contacts to keep in your wallet.
• Be responsible!
  People have many different outlets to let off steam in college; it is no secret that drinking, drug use, and smoking increase exponentially during the college years.
  

Refer to Other Detailed Resources:
The School Age Child, Optimized Action Plan
Blood Sugar Balance Action Plan
The New American Breakfast Action Plan