The Foundation of Health: What All Students Need
Returning to school and college is a time of new beginnings, but it also presents a unique set of health challenges. The key to a successful academic year is a healthy mind and body, which means being proactive about your well-being. This blog post will explore how to stay healthy as you head back to the classroom, with a focus on age-specific needs and universal health principles.
No matter your age, certain healthy habits are non-negotiable for a successful school year. These foundational principles lay the groundwork for a strong immune system, mental clarity, and sustained energy.
The Power of a Good Night's Sleep
Sleep isn't a luxury; it's a necessity. Adequate sleep is crucial for memory consolidation, learning, emotional regulation, and body repair. For elementary students, this means 9-12 hours a night. High school and college students, while often facing demanding schedules, still need 8-10 hours to function at their best.
Hydration is Key
Water is essential for every bodily function, including brain function. Dehydration can lead to fatigue, poor concentration, and headaches. Encourage students of all ages to carry a reusable water bottle and sip throughout the day. Sugary drinks, while tempting, can lead to energy crashes and should be limited.
Handwashing: Your First Line of Defense
School environments are a breeding ground for germs. The simple act of washing hands with soap and water for at least 20 seconds is one of the most effective ways to prevent the spread of illnesses like colds, flu, and stomach viruses. To ensure compliance, adding a hand wipe to a backpack or lunch box can go a long way in reducing bacterial and viral loads. Here are 2 healthy options I like for the backpack or the lunchbox:
CleanWell – 100% biobased, plant and mineral derived (ingredients); Denver based company
Yipe Wipes – 99% plant derived and biodegradable (ingredients)
Fueling the Brain: Nutrition for Academic Success
What you eat directly impacts your ability to learn, focus, and remember information. The right foods can help stabilize blood sugar levels, preventing the dreaded "hangry" feeling and mid-afternoon slumps.
The Importance of a Balanced Breakfast
A healthy breakfast is a non-negotiable for all students. It kick-starts the metabolism and provides the brain with the fuel it needs to function, especially for neurotransmitters like dopamine, serotonin, and acetylcholine. Think beyond sugary cereals and opt for options that combine protein, complex carbohydrates, and healthy fats.
Here are some great breakfast ideas:
Protein-rich oatmeal with berries and nuts: Adding a scoop of protein powder gives a solid boost to the fiber in oats, which provides a slow release of energy. Berries offer antioxidants, and nuts provide healthy fats.
Greek yogurt with fruit and granola: A great source of protein to keep you feeling full and focused.
Scrambled eggs on avocado whole-wheat toast: A classic that provides protein and complex carbs. For a delicious twist, add some sliced lox with or without cream cheese.
Smart Snacking for Sustained Energy
Snacks aren't just for kids. For students of all ages, strategic snacking can help regulate blood sugar and maintain focus throughout the day. The best snacks combine protein and fiber.
Boiled eggs: Put them in a baggie with a little salt and they make a perfect grab-and-go option.
Apples with peanut butter: A perfect blend of fiber and protein.
String cheese with whole-grain crackers: Easy to pack and provides a satisfying mix of nutrients.
A handful of almonds or walnuts: Full of healthy fats and protein to support brain health. Try making your own trail mix (GORP) with your favorite dried fruit and mixed nut combination.
Brain-Boosting Foods to Add to Your Diet
Certain foods are known to have a positive impact on cognitive function. Incorporating these into your meals can give you an edge in the classroom.
Omega-3 fatty acids: Found in fish, like salmon, walnuts, and flaxseeds, these fats are crucial for building and repairing brain cells.
Antioxidants: Berries, dark chocolate, and leafy greens help protect brain cells from damage.
B vitamins: Found in eggs, avocados, and whole grains, B vitamins play a role in producing the chemicals that affect mood and other brain functions.
Age-Specific Health Considerations
While the fundamentals apply to everyone, different age groups face unique health challenges and require tailored support.
Elementary School Students (Ages 5-10)
For younger children, the focus is on building good habits and staying ahead of common illnesses.
Building a Strong Immune System: This is the age of shared germs. Encourage a diet rich in fruits and vegetables. Some kid favorites are fresh carrot sticks, sliced cucumbers, mandarin wedges, apple slices, bananas, or mango.
Active Play: Elementary students need physical activity to support growth and development. Recess and sports are great, but also encourage running around at home instead of screen time.
Allergy Awareness: Many allergies manifest at this age. Make sure the school is aware of any allergies and has an action plan in place. For this age group, pediatric herbal formulas can support those experiencing digestive upsets, frequent colds and runny noses, poor sleep, and nighttime bedwetting (nocturnal enuresis).
Backpack Safety: Overstuffed backpacks can lead to back, neck, and shoulder pain. Teach children to only carry what's necessary and to use both shoulder straps.
Middle and High School Students (Ages 11-18)
This age group is navigating significant physical and emotional changes.
Body Image and Eating Habits: This is a crucial time to promote healthy body image and mindful eating. Talk to students about the dangers of restrictive diets and the importance of fueling their bodies to begin their day. A protein-weighted breakfast will stabilize them for the day ahead. A quick protein shake and a piece of whole-wheat toast can make all the difference.
Stress Management: Academic pressure, social dynamics, and extracurriculars can be overwhelming. Encourage healthy stress-reduction techniques like exercise, mindfulness, or talking to a trusted adult. An outlet to laugh can be the best medicine of all—stream an episode of "Whose Line Is It Anyway?"
Sleep Deprivation: The combination of homework, social life, and early start times can lead to chronic sleep deprivation. Help students establish a consistent sleep schedule, even on weekends. Teach them good sleep hygiene and encourage them to get off their screens if possible. If they are experiencing difficulty going to sleep or staying asleep, consider discussing it with a healthcare practitioner for appropriate herbal support.
College Students (Ages 18-22+)
College life brings a new level of independence and responsibility, which can be a double-edged sword for health.
The "Freshman 15" and Nutrition: The transition to dining halls and late-night study snacks can lead to weight gain. Encourage students to eat a substantial and balanced breakfast, make smart choices, plan their meals, and avoid excessive sugary drinks and processed foods. It is important to have access to healthy snack options.
Mental Health: Anxiety, depression, and stress are common in college. Be aware of the resources available on campus, such as counseling services, and encourage students to seek help if they are struggling. A balanced high protein breakfast cannot be emphasized enough. These proteins are the building blocks for all neurotransmitters. And acupuncture and an appropriate herbal formula can also provide support.
Substance Use: College is often a time of experimentation. Have open and honest conversations about the risks of alcohol and drug use and promote responsible choices. It's important for students to have a safety net, like a plan for what to do if they are in an unsafe situation.
Fueling the Athlete: Powering Performance
For student athletes, nutrition is about more than just staying healthy; it's about optimizing performance and recovery.
Carbohydrates are King: Carbohydrates are the primary source of energy for muscles. Athletes need to consume plenty of complex carbs like whole grains, fruits, and vegetables to power through practices and games.
Protein for Recovery: Protein is essential for building and repairing muscle tissue. Athletes should aim to consume protein throughout the day, including a post-workout snack with a 2-3 to 1 ratio of carbs to protein.
Hydration, Hydration, Hydration: Dehydration can significantly impact performance and increase the risk of injury. Athletes should drink water before, during, and after physical activity. For extended or intense workouts, replenishing electrolytes and providing a quick source of carbohydrates should be consumed. Avoid high-fructose corn syrup and consider healthy options. It is important to be mindful of how many sports supplement drinks they are consuming as many contain caffeine and stimulating herbs that can be abused, making them at risk for jittery sensations or interruptions in the cardiovascular system.
A Final Note on Well-Being
A healthy school year is about more than just avoiding sickness. It's about building a foundation of habits that will support a lifetime of well-being. By focusing on nutrition, sleep, and mental health, students of all ages can set themselves up for success, both in and out of the classroom.