The sweltering heat of summer has passed, and so has the rhythm of holiday living. The kids are back in class and the hectic pace of school life prevails, yet again. There is both excitement and nervousness about the new school year. It is a time for fresh starts, setting goals and facing new challenges. Here are a few tips to help students meet those challenges with greater clarity, efficiency and energy.
o AVOIDING FOOD SENSITIVITIES
Food sensitivities can dramatically affect mood, energy and cognitive ability in children and young adults. Eliminating the consumption of food sensitivities allows for more normal neurotransmitter activity in the brain. This can result in greater attention span, improved mood and energy.
Food sensitivities are not the same as allergies. Where an allergy is a specific and immediate immune response (i.e. hives, and swelling of the throat)”sensitivity” can be much less obvious at first glance.
When we eat a food that we are sensitive to it causes inflammation at the mucus lining of the gut. This consistent inflammation not only leads to mal-absorption of nutrients, but it can also lead to a phenomenon loosely referred to as “leaky gut”. This when improperly digested proteins slip through the mucus barrier of the gut and enter the blood stream. Here the body is unable to recognize these proteins. The immune system labels them as foreign. These protein complexes then circulate throughout the body, disrupting normal physiology. This is especially relevant to neurotransmitter function in the brain. The consistent consumption of aggravating foods can continually disrupt healthy neurotransmitter function. This is where we start to see, for example, a direct link between increased symptoms of autism and gluten/wheat consumption.
Assessing and eliminating food sensitivities is key to a healthier, happier, more productive school year.
Food sensitivities can easily be assessed using either a simple blood test, or the elimination diet.
The foods most often implicated include: wheat, dairy and eggs.
o ANTIOXIDANT CONSUMPTION - Dark Berries
Ensure that students are getting enough antioxidants in their diets. The stresses of school can put a lot of demand on the body, via inflammation and free radical damage to tissues. Antioxidants can play an important role in protecting the brain from oxidative damage (there are several studies that explore the potential of using antioxidants in the treatment of Alzheimers and Parkinsons disease). They are also essential to maintaining a healthy immune system throughout the school year.
Typically, dark, colourful berries such as blueberries, raspberries, acai, goji, chokeberry, blackberry etc… are very high in antioxidants. 1 cup of colourful berries a day can provide a powerful antioxidant dose. They make a great snack, or morning smoothie.
o REGULATE BLOOD SUGAR LEVELS - Protein for Breakfast
Fluctuations in blood sugar levels can affect energy, mood and the ability to focus. They can also wreak havoc on stress hormones and sleeping patterns, thus leading to a whole host of challenges – including decreased scholastic performance.
One simple way to help keep blood sugar levels stable throughout the day is to ensure adequate protein intake at breakfast. This can easily be achieved by incorporating protein powder smoothies in to a students’ breakfast regime (also a great way to incorporate those antioxidant berries). A breakfast of coffee, toast and fruit loops (although colourful, but lacking in antioxidants and protein) will set the tone for blood sugar dis-regulation throughout the day.
It is also important to avoid snacks that are sugary or have a high glycemic index. They tend to spike, and then crash, the levels of sugar in the blood. Instead of cookies, breads and sweet fruits, consider nuts, seeds (such as hemp seed) and dark berries as blood sugar stabilizing snacks.
Stable blood sugar will increase a students ability to focus and will allow for the brain to receive the steady supply of glucose it needs to function optimally at school. Dips in blood sugar result in dips in brain function. Avoid the sugar spike n’ crash!
• MAKE TIME FOR FUN!! – Expressing the “Inner Child”
While extracurricular involvement in things such as sport, dance and social clubs are important, there is often a tendency to do too much. It is not uncommon to hear of elementary school students who live busier lives than most adults! With hockey 3 nights a week, homework, swimming, volunteering, volleyball and tutoring the rest of the week, life can easily become highly regimented and demanding for students. It is important to leave time for free time!
Allow time for creativity, spontaneity and fun. Expressing one’s inner child and letting go of expectation is important in mitigating stress and allowing for the self discovery that is important in developing a happy, healthy mind.
This can easily be done by limiting organized sport to a couple of days a week, or at least ensuring that 1-2 nights per week are open for fun and fresh ideas.
o SLEEP & ROUTINE – Melatonin and Stress Hormones
The major sleep hormone released by the pituitary gland is melatonin. A healthy and regular sleep-wake cycle allows for adequate melatonin to be produced. This is important, since melatonin helps to balance the immune system, functions as a potent antioxidant and can help balance mood and memory. In one study, melatonin supplementation was found to increase memory and reduce depressed moods in elderly populations. Yes, most students are younger than your average senior citizen, but what this emphasizes is that adequate sleep is essential to keeping the mind sharp, and moods stable.
To optimize melatonin production:
o Be in bed by 10pm and asleep by 11pm. Our most restorative sleep occurs between 11pm-1am.
o Sleep in a dark, cool room. Light pollution inhibits melatonin production.
o Remove electronic devices from rooms, as electro magnetic fields are thought to interfere with melatonin production
Routine is also important in keeping the adrenal glands from being overworked. The adrenal glands produce stress hormones in the body. When they are over-worked (during stressful times, such as exams) this can lead to “burn-out”. Optimal adrenal function allows for greater resistance to stress, and an increased ability to perform under stressful situations. The adrenal glands require routine to function optimally. This includes keeping regular sleeping and eating patterns. Herbs such as Ginseng, Rhodiola and Ashwaghanda can also support the adrenal glands.
To ensure that I myself get enough sleep today, and make a little time for fun time, I will end with the above 5 insights to improving student life. Stay tuned for PART 2, where we will explore Supplementation, Herbs, Nutrition and more naturopathic tips for making this school year a happy, healthy and productive one. See you next week!
In health and wellness,
Richard Vuksinic, N.D.
We're a healthy life training centre. Hmmm...what does that mean? It means that we care. We care about you spiritually, we care about you physically and we care about your emotional well-being. This blog will reflect all aspects of your well being: body-mind-spirit written by community members who care.
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