Whether this year brings your child back to school in the classroom, the living room, or somewhere in between, kids need the right support for a healthy and successful school year. A holistic approach can make all the difference, helping you connect lifestyle, nutrition, and brain chemistry to support their overall well-being.

This article will guide you through five key areas to focus on for a healthier, smarter back-to-school experience. You’ll discover simple, actionable steps you can start today to help your child thrive academically, physically, and emotionally.

Boost Their Brain Power

We often overlook the direct link between a child’s physical health and their ability to learn, focus, and remember. The foods they eat, the toxins they’re exposed to, and the health of their digestive system all play a significant role in cognitive function. By providing the right nutritional, emotional, and physical support, we can help our children build a strong foundation for learning.

Issues like behavioral problems, ADHD, and learning difficulties can have root causes in digestive dysfunction, nutritional deficiencies, and even genetic variations like MTHFR. Research shows that many of these symptoms can be positively influenced through diet and lifestyle changes (1).

Holistic Tips for Attention, Memory, and Learning

  • Omega-3 Fats: These are essential for brain function, and a lack of these fatty acids is closely linked with ADHD (2). You can find them in fatty fish like salmon and mackerel. If your child isn’t a fan of seafood, a high-quality omega-3 supplement is a great alternative.
  • Vitamin B6: This vitamin is crucial for converting the amino acid tryptophan into serotonin, a neurotransmitter that promotes focus and learning. Children with an MTHFR gene variant may have difficulty with this process and could benefit from a methylated B-vitamin supplement.
  • Eat a Brain-Healthy Diet: Focus on a diet rich in fruits, vegetables, whole grains, and lean proteins, and include brain-boosting foods like berries, fatty fish, and nuts. 

Strengthen Immune Function Naturally

A strong immune system is more important than ever. Modern life can sometimes challenge our immune health, so it’s crucial to establish a holistic foundation to ensure your child can effectively fight off any pathogens they encounter.

The 5 Pillars of a Strong Immune System

  1. Digestive Health: Did you know that 70-80% of your child’s immune system is located in their gut? The gut microbiome and the intestinal lining are the first line of defense. Avoid inflammatory foods like excess sugar and any known allergens. It’s also worth evaluating for sensitivities to common triggers like dairy or gluten, which can manifest as poor digestion or brain fog.
  2. Nutrition: A healthy immune system requires a wide array of nutrients. Zinc, vitamin D, B vitamins, and vitamin C are particularly vital. Low zinc levels are associated with decreased immune function and trouble with attention. Good sources include animal proteins, pumpkin seeds, and legumes.
  3. Vitamin D: Nearly 40% of the U.S. population is deficient in vitamin D, which can be a major blow to the immune system (3). Low vitamin D levels make your child more susceptible to illness. Encourage more fish and dairy (if tolerated) in their diet, and aim for 10-15 minutes of sun exposure daily.
  4. Sleep: Busy schedules often lead to late nights and poor sleep. One study found that after just one night of missed sleep, participants produced more inflammatory markers and had a reduced immune response (4). Stick to a consistent bedtime, remove devices from the bedroom, and create a calming nighttime routine for the whole family.
  5. Emotional Support: Kids are resilient, but they are not immune to stress and anxiety. Keep an open line of communication so they can express their frustrations. Teaching them healthy coping mechanisms is essential. Mental and emotional health are deeply connected to physical health; by supporting one, we support the other.

Keep Them Physically Fit

Maintaining physical fitness is a key part of a healthy back-to-school experience. With 1 in 5 children in the U.S. now estimated to be obese, establishing healthy activity habits is beneficial for both overall health and academic success.

If your child is learning from home, try scheduling regular movement breaks. This could be a quick game, a walk outside, or even a structured workout. At school, kids have scheduled recess to expend energy, which helps them refocus in the classroom. Replicating this at home can be very effective.

Incorporating strength training through games or workouts can also be beneficial. Depending on their age, they might enjoy joining you in your fitness routine. This helps build muscle, develop motor skills, and strengthens the connection between brain and body.

A Note on Screen Time

In recent months, experts estimate that screen time in U.S. households has jumped from an average of five hours per day to nearly nine (5). This increase can contribute to issues like neuroinflammation, mental health challenges, and sleep disturbances (6). While virtual learning makes screen time unavoidable for many, it’s more important than ever to prioritize activities away from screens, especially outdoors.

Create Routine and Support

Children thrive on structure. Just like adults, kids feel more secure when they know what to expect. A familiar routine provides the safety they need to focus on higher-level tasks like learning. If your child is learning from home, sticking to a consistent daily schedule can significantly boost their productivity and focus.

How to Help Kids Maintain a Healthy Weight

If you have concerns about your child’s weight, focus on foundational habits. Be mindful of excess screen time, limit sugary snacks and drinks, and ensure they are getting enough sleep. These three areas can have a profound impact on maintaining a healthy weight.

Schedule Wellness Checks

Every child’s health journey is unique. It’s important to have a relationship with a healthcare practitioner you trust to discuss individual needs. A back-to-school wellness check is the perfect time to discuss necessary vaccines, update medications, go over allergy information, and re-evaluate any dietary supplements your child might benefit from during the school year.

Learn more about integrative pediatrics>>

Your Path to a Healthy School Year

Preparing your child for school goes beyond new backpacks and school supplies. By focusing on these holistic principles, you can build a strong foundation of health that supports their learning, focus, and overall happiness. Small, consistent changes in nutrition, activity, and daily routines can lead to significant improvements in your child’s well-being.