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Natural Awakenings South Jersey

It’s Back-to-School Time!

Aug 31, 2022 09:30AM ● By Nancy Seigle

Often, with a mix of nerves and excitement, students open the next chapter of their academic journey meeting new teachers, seeing old friends and getting back into the early mornings. Some students may plan ahead with the perfect outfit to look their best, but may need some help and support to encourage feeling and performing their best in school. In addition to the back-to-school clothes shopping, focusing on some key health foundations could improve both their well-being and academic performance.  

FOCUS ON SLEEP  

According to the U.S. Centers for Disease Control and Prevention (CDC), adequate sleep allows students better focus, concentration and improved academic performance.   Children and adolescents that get less sleep, not only are more likely to have attention and behavior problems, but also other health problems like diabetes and obesity and are more susceptible to injury. School-age children ages 6 to 12 are recommended to get nine to 12 hours per night, and adolescents 13 to 18 are recommended to get eight to 10 hours per night.   With school starting early, achieving this amount of sleep means an early bedtime. Try setting a regular bedtime for our children (and us). Allow exposure to bright light in the morning and early in the day. Later in the evening, start dimming the lights to create an artificial dusk. This helps our bodies’ sleepiness signaling. Remove screens from the bedroom and consider implementing a media curfew.   

FOCUS ON FOOD 

In addition to the health implications, there are also associations between the quality of diet and academic achievement levels. Help the kids plan ahead with time for breakfast and pack a healthy lunch. Get their input for shopping for healthy things they like.  Consider how a different kind of lunch box might help. Consider a bento-style box for the kids that like foods separate or with dips like hummus, or a thermos-style container for kids that would prefer soups, stews or stir fry. We make healthier choices when we plan ahead, so try getting into the habit of packing the night before instead of rushing in the morning. Skipping breakfast has been associated with more mistakes in math and vocabulary studies. Planning out breakfast the night before may be helpful. For a healthy breakfast on the go, try packing a piece of fruit and some nuts or seeds. If inspired to help on a broader level, think about helping the local school make changes to offer healthier school cafeteria options. A great guide based on how changes were made to Boston’s public school programs is available at  
LocalLunchbox.org/make-change.  

FOCUS ON EXERCISE 

According to the CDC, recess, physical education and both in-classroom and extracurricular activities were all positively associated with improved academic performance.  This is likely due to how important exercise is to our brain health, improving oxygen and decreasing inflammation. There has also been an important link made between the cerebellum which controls balance and executive and emotional function because of all the connections it has with the prefrontal cortex which is the part of the brain that helps with focus, planning and impulse control. Engaging in activities that practice hand-eye coordination and balance may also be important for optimizing those connections to improve impulse control, working memory and focus. If team sports aren’t the child’s interest, brainstorm together about other ways to get their body moving. Try walking or bicycling to school or an after-school activity like a running club, walking with the dog, gym membership, YouTube exercise video, home dance party, laughter yoga or rock climbing. Be creative. Be a good role model.  

FOCUS ON PEACE AND CONNECTION 

A recent study from the CDC explored the mental health impacts of COVID-19 on high school students. More than one-third of respondents reported poor mental health, and over 40 percent reported feeling sad or hopeless in the past year. The right amount of stress helps us feel energized for the challenge, but too much can weigh us down and have long-term physical and mental health effects. Be there to listen and validate their experience. Guide them towards mindfulness and gratitude. Try mindful eating at the dinner table together or starting the meal with three things everyone is grateful for, or even appreciation for where the food has come from. Encourage time outdoors in nature and with pets. Consider aromatherapy; try a calming blend with lavender.  

All of these health foundations—sleep, exercise, healthy food and more—also support mental health and well-being. If needed, seek out a counselor or psychologist for additional help and support.   

Best wishes for a successful new school year. 

Julia Snyder, Golden Light Integrative & Holistic Medicine. www.GoldenLightMD.com. 

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