It’s Back-to-School season – how do you keep yourself and your kids illness-free?

As the summer winds down and the excitement of a new school year builds, families often find themselves juggling many responsibilities. From shopping for school supplies to adjusting to new schedules, this period can be overwhelming. Amid the chaos, maintaining your family’s health might seem like an added challenge. But don’t worry! With a few proactive steps, you can ensure you and your children stay healthy and energized throughout the school year.

In this guide, we’ll explore actionable tips to help busy moms and families thrive during the back-to-school season. From preparing nutritious meals to promoting good sleep habits, we’ve got you covered.

Preparing Healthy Meals on a Time Crunch

One of the biggest concerns parents face is how to provide nutritious meals without spending hours in the kitchen. Here are some tips to streamline your meal prep:

Plan Ahead

Planning is key to making sure your family eats well. Create a weekly meal plan that includes breakfast, lunch, dinner, and snacks. This not only saves time but also reduces the stress of last-minute decisions. Plan foods that you enjoy, that are nutritious and that can be prepared simply, This isn’t the time to try out a new 6-course menu!

Batch Cooking

Spend a few hours on the weekend preparing and cooking meals in bulk. Dishes like casseroles, soups, and pasta can be stored in the fridge or freezer, making weekday dinners a breeze. Prep lunches for yourself, make sure to include whole grains, vegetables, fruits, and protein, a good example might be a hummus wrap filled with microgreens, cucumber, and tomato with feta cheese and an apple. Your kids might prefer a nut butter sandwich with slices of banana on whole grain bread, or even chicken skewers with rice and beans for everyone! 

Healthy Snacks

Stock up on easy, nutritious snacks for school and home. Think fresh fruit, and veggies with hummus, yogurt, and nuts. Avoid sugary treats and opt for options that will keep you and your kids full and focused.

Staying Active Despite Busy Schedules

With school, homework, and extracurricular activities, finding time for exercise can be daunting. Here are some strategies to help your family stay active:

Incorporate Physical Activity Into Daily Routines

Small changes can make a big difference. Walk or bike to school instead of driving if it’s safe and feasible. Use part of your lunch break for a quick walk or some light stretching, remember you’re in a new routine again too.

Family-Friendly Exercises

Engage in activities that everyone can enjoy. Family walks after dinner, weekend hikes, or even a game of tag in the backyard can promote bonding while keeping everyone active. When the weather is bad a family dance party in the living room with everyone taking turns selecting the music can be a good way to burn off some energy! 

Set a Good Example

Children often mimic their parents. By prioritizing physical activity yourself, you’re teaching them the importance of staying active. Ask them to participate with you in chores like scrubbing the car and pulling weeds. Many children thrive with a lot of heavy physical input from activity and it’s a great bonding experience. 

Promoting Good Sleep Habits

Good sleep is essential for both children and parents. Here’s how to ensure everyone in the family gets the rest they need:

Establish a Bedtime Routine

Consistency is crucial. Set a bedtime and stick to it. A calming pre-sleep routine can help signal to your child that it’s time to wind down and these tips work for Moms too! 

Create a Sleep-Friendly Environment

Ensure the bedroom is conducive to sleep. It should be cool, dark, and quiet. Invest in comfortable mattresses and pillows to enhance sleep quality. Make sure your kid’s pj’s don’t have itchy tags or thick seams, which can be uncomfortable.

Limit Screen Time

Avoid screens at least an hour before bed. The blue light from devices can interfere with the production of melatonin, the sleep hormone. Instead, encourage activities like reading or listening to calming music, or even playing a quiet board game together. A red-light nightlight for you and the kiddos can also help. Red light helps our bodies naturally produce melatonin which is essential for sleep. 

Managing Stress and Mental Well-being

The back-to-school season can be stressful for both children and parents. Here’s how to manage stress and prioritize mental well-being:

Recognize the Signs

Be aware of the symptoms of stress in your children and yourself. These can include irritability, changes in appetite, and difficulty concentrating. Sudden anger and impatience, insomnia, and frequent unexplained stomach pain can all be signs of stress and anxiety in children and adults. 

Practice Mindfulness

Mindfulness and relaxation techniques can significantly reduce stress levels. Activities such as deep breathing exercises, meditation, and yoga can be beneficial for the whole family. You can start breathing exercises with your little ones by simply cuddling them close and synchronizing your breathing with them. With older children, you can model your own yoga or meditation practice and talk about the benefits you get from them. Encourage them to join you in listening to a guided meditation or yoga class. 

Open Communication

Encourage open dialogue within your family. Create a safe space where everyone feels comfortable sharing their feelings and concerns. Ask fun questions like, “What was the weirdest thing that happened today?” and “Which of your teachers would be the most likely to survive the Hunger Games?” to avoid the dreaded and repetitive  “How was school today?” “Fine.” conversation.

Takeaways

Maintaining your health and your family’s health during the busy back-to-school season doesn’t have to be complicated. By planning nutritious meals, incorporating physical activity, promoting good sleep habits, and managing stress, you can ensure a healthier and happier school year for everyone.

Remember, small changes can make a big difference. Start implementing these tips today and see the positive impact on your family’s well-being.

If you need additional support or personalized advice, don’t hesitate to reach out to Roots of Health WELLNESS. Our team is here to help you and your family thrive. Contact Roots of Health today for a free 15-minute Discovery Call.

Happy Back-to-School Season!