It’s that time of year again—back to school! If I learned anything from my clients with young children, EVERYTHING gets brought home from school. From new routines to homework to class projects and you guessed it, germs. A great way to get ahead of this is to fill a home with healthy habits and immune-boosting meals to keep everyone thriving. Let’s keep your family energized, focused, and healthy all year long!
Here’s how to create healthy home behaviors and boost your family’s immunity as we head into the school season!
1. Set Up a Wellness-First Morning Routine
Mornings are where it all begins! Establishing a wellness-focused routine will set a positive tone for the day and help your family start strong.
- Hydration First: Before breakfast, start the day with a glass of water for everyone. Hydration boosts brain function, jump-starts the metabolism, and keeps energy levels up. You can jazz it up with a slice of lemon or a pinch of sea salt for added minerals.
- Move Your Body: Whether it’s a quick chase around the living room, or a family stretch session, getting the body moving early in the day helps shake off morning sluggishness and get blood flowing to the brain. This simple step is especially helpful for kids, improving focus and mood before they even step foot in school!
- Balanced Breakfast: Instead of sugar-packed cereals, aim for a balanced breakfast with healthy fats, proteins, and fiber. Think oatmeal with nuts and seeds, scrambled eggs with avocado, or a smoothie packed with greens and fruits. It doesn’t need to be complicated, just nutrient-dense.
2. Create a Calm and Organized Study Space
After a long day at school, your child must have a calm, organized space to focus on homework or unwind. Here’s how to set up a space that encourages productivity and relaxation:
- Tidy and Bright: A clutter-free desk is key for concentration. Keep supplies neatly organized, and let natural light in. Studies show that sunlight boosts mood and enhances focus. A plant or two can also help purify the air and create a relaxing atmosphere.
- Tech Breaks: Encourage kids to take tech-free breaks during homework time. Even a quick 5-minute walk or stretch can help reset the brain and keep it sharp for the next task. This is a great habit for parents working from home, too!
3. Boost Your Family’s Immune System with Mineral-Rich Meals
With kids bringing home all sorts of germs from school, it’s important to arm the whole family’s immune system with the right nutrients. One of the most effective ways to prevent those colds is through minerals—powerful little compounds that your body needs to function and fight off infections. Let’s look at the top cold-fighting minerals and how to add them to your meals:
- Zinc: Zinc is a superstar when it comes to battling colds. It helps your immune cells fight off invaders and reduces the severity of symptoms if a cold does strike. Foods rich in zinc include chickpeas, pumpkin seeds, and beef. Try adding pumpkin seeds to salads or yogurt for an easy, kid-approved boost.
- Magnesium: Often overlooked, magnesium helps regulate many processes in the body, including immune function. It’s found in leafy greens, nuts, and seeds. A spinach smoothie or a handful of almonds makes a great magnesium-rich snack. Plus, it helps with sleep—so kids (and parents) can rest well and recover faster!
- Vitamin C & Iron Combo: This classic immunity-boosting pair works best when taken together, as vitamin C helps with the absorption of iron. Foods like citrus fruits, bell peppers, and strawberries are high in vitamin C, while iron can be found in spinach, lentils, and quinoa. A spinach salad topped with strawberries makes a tasty lunch for both kids and adults!
4. Prioritize Sleep for the Whole Family
Sleep is the unsung hero of health and wellness—especially during the busy school year. Quality sleep boosts memory, mood, and immune function. But with early mornings and packed schedules, getting enough rest can be challenging.
- Create a Bedtime Routine: Help kids wind down with a consistent bedtime routine that includes reading, dim lighting, and calming activities like listening to soft music. This can help signal to their bodies that it’s time to rest.
- Limit Screen Time Before Bed: The blue light from phones, tablets, and TVs can interfere with melatonin production, making it harder to fall asleep. Aim for at least 30 minutes of screen-free time before bed.
- Magnesium for Sleep: We mentioned magnesium for its immune benefits, but it also helps with relaxation and better sleep quality. You can introduce it in foods like bananas or even a warm magnesium-rich bath with Epsom salts.
5. Keep It Fun! Make Healthy Choices a Family Affair
Getting everyone on board with healthy habits doesn’t have to feel like a chore. Here are some fun ways to make it a family effort:
- Kitchen Fun: Involve your kids in meal prep! Let them pick out colorful veggies or create their own smoothie blends. When they have a hand in making food, they’re more likely to eat it—and enjoy it!
- Family Exercise Challenge: Turn movement into a fun family challenge. Whether it’s a weekend bike ride, a dance-off in the living room, or a game of tag in the yard, staying active together will boost everyone’s mood and health.
- Reward Good Habits: Create a simple reward system for sticking to healthy routines. A fun family outing or a movie night can be the perfect way to celebrate everyone’s efforts.
6. Teach Good Hygiene Habits to Avoid Bringing Germs Home
Last but not least, teach your kids good hygiene habits to stop the spread of germs before they can invade your home.
- Handwashing Routine: Make handwashing fun by picking out fun-smelling soaps or singing a song while scrubbing! Encourage kids to wash their hands after school, before meals, and after using the bathroom.
- Disinfect High-Touch Areas: Make it a habit to regularly disinfect areas like door handles, light switches, and kitchen counters. It’s a simple way to prevent germs from spreading around the house.
With the excitement of back-to-school, it’s easy to overlook the importance of establishing healthy habits at home. But by focusing on simple routines, like a nutritious diet rich in minerals, proper sleep, exercise, and good hygiene practices, you can keep the whole family feeling their best. Not only will your kids be sharper and more focused in school, but you’ll also create a home that’s more resilient against those inevitable germs that tag along.
Here’s to a happy, healthy, and successful school year ahead!a
