Back to School: Staying Sharp, Healthy, and Energized Year-Round

Paula Gallagher on

As summer comes to an end, it's time to gear up for the new school year! Whether you’re excited to see your friends again, nervous about new classes, or just ready to hit the books, it’s important to start the year off right. This guide offers tips on the best supplements, sleep habits, and lunches to help you stay sharp, healthy, and energized all year long.

1. Boost Your Brainpower with the Right Supplements

While eating a balanced diet is the best way to get the nutrients your body needs, sometimes a little extra help can make a significant difference, especially during the school year. Here are some kid-friendly supplements that can support your brain and body:

  • Omega-3 Fatty Acids: Found in fish oil, these healthy fats are excellent for brain function. They help improve focus, memory, and even mood. If you’re not a big fan of fish, you can get omega-3s in a supplement.
  • Vitamin D: This vitamin is crucial for immune system and bone health. During the school year, when you’re spending more time indoors, a vitamin D supplement can help keep you healthy.
  • Probiotics: These are the good bacteria that live in your gut. A healthy gut means a stronger immune system and better digestion, helping you stay well throughout the year.
  • Multivitamins: If you’re a picky eater, a daily multivitamin can fill nutritional gaps, ensuring you get all the essential vitamins and minerals you need.

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Shelf Stable, Grape Flavor This high potency, multiple species, children's specific probiotic provides the most beneficial bacteria in the amounts that help to establish an excellent digestive environment. Each capsule is microencapsulated to protect the good bacteria against the destruction normally caused by the harsh acidic environment of the stomach. Suggested Use: Children 5 years and older, chew 1 tablet daily
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Important Bone Building Vitamin Vitamin D plays a key role in helping to maintain bone density and bone strength. It also supports cardiovascular health, mental health, skin health, as well as immune system health. Even though the human body can manufacture Vitamin D under ideal circumstances, much of the American population suffers from a Vitamin D deficiency. Vitamin D-3 is the more bioactive form of Vitamin D.Suggested Use: 1 drop daily (2000 iu per 1 drop)

2. Sleep Your Way to Success

Getting enough sleep is one of the most important things you can do for both your brain and body. When you’re well-rested, you’ll find it easier to pay attention in class, retain what you’ve learned, and maintain a positive mood. Here’s how to ensure you’re getting the sleep you need:

  • Stick to a Sleep Schedule: Aim to go to bed and wake up at the same time every day, even on weekends. This helps regulate your body’s internal clock, making it easier to fall asleep and wake up feeling refreshed.
  • Create a Relaxing Bedtime Routine: Begin winding down about 30 minutes before bed. This could include reading a book, taking a warm bath, or doing some light stretching. Avoid screens (like your phone or tablet) during this time, as the blue light can make it harder for you to fall asleep.
  • Make Your Bedroom a Sleep-Friendly Zone: Keep your room cool, quiet, and dark. While a nightlight is fine if needed, try to keep other lights dim. A comfortable mattress and pillows can also make a big difference in how well you sleep.

3. Power Up with Healthy Lunches

What you eat for lunch can significantly affect how you feel throughout the school day. A healthy lunch provides the energy needed to focus, learn, and play. Here are some tips for packing a brain-boosting lunch:

  • Include Protein: Protein helps keep you full and energized. Great sources include chicken, turkey, beans, cheese, yogurt, and eggs.
  • Add Whole Grains: Whole grains like whole wheat bread, brown rice, and quinoa provide long-lasting energy and support brain function.
  • Don’t Forget the Fruits and Veggies: These are rich in vitamins, minerals, and fiber. Try to include a variety of colors on your plate—carrots, bell peppers, apples, and berries are all great choices.
  • Stay Hydrated: Water is the best choice for staying hydrated throughout the day, but you can also include a small bottle of 100% fruit juice or milk.
  • Limit Sugary Treats: While it’s okay to have a treat now and then, too much sugar can cause energy crashes and make it harder to focus in class. Save sugary snacks for special occasions.

4. Stay Active

Exercise is just as important for your brain as it is for your body. Staying active helps you think more clearly, reduces stress, and boosts your mood. Aim for at least 60 minutes of physical activity every day. This could be playing a sport, riding your bike, dancing, or simply running around with your friends.

5. Take Care of Your Mental Health

School can be stressful, especially when you have a lot of homework, tests, and activities. It’s important to take care of your mental health so you don’t feel overwhelmed. Here are some ways to manage stress:

  • Talk to Someone: If you’re feeling stressed, anxious, or upset, talk to a parent, teacher, or friend. They can help you understand what’s bothering you and find ways to feel better.
  • Practice Relaxation Techniques: Deep breathing, meditation, and mindfulness can help you relax and stay calm. These techniques are easy to learn and can be practiced anywhere.
  • Stay Organized: Keeping track of your assignments, tests, and activities can help you feel more in control and less stressed. Use a planner or an app to stay organized and on top of things. 

Final Thoughts

Going back to school is an exciting time, and with the right habits, you can make this year your best one yet. By taking care of your body and mind, you’ll be ready to tackle any challenge that comes your way. So, get plenty of sleep, eat healthily, stay active, and don’t forget to have fun!

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