Last week’s blog touched on the first 5 basic tips for a healthier happier school year. This week we finish off the top ten with 5 more simple suggestions that can help increase performance and enjoyment at school.
o Immune Boosting
Classrooms can be a breeding ground for viruses and bacteria, so keeping a strong healthy immune system can be very helpful in avoiding regular colds and flus. Not only will you decrease the need for sick days, but an enhanced immune system often means greater energy. If our immune system feels over-burdened we can feel tired and run down. If we give it support, we can concentrate on things other than feeling “sick”!
Some basic ways to enhance the immune system include things already mentioned in last week’s blog (regular sleeping patterns and eliminating food sensitivities). Other things to consider are:
o simple vitamin supplements, such as a good multi vitamin, Vitamins C & D and B vitamins (which also help curb the physiological effects of stress).
o include garlic, onions, cayenne peppers and medicinal mushrooms in the diet. These all have immune boosting qualities. Medicinal mushrooms include Shitake which are available at most Asian markets.
o Eat plenty of fruits and vegetables. A great rule of thumb is to have at least five colors in every meal.
o Herbs to consider include Echinacea and Astragalus. Unbeatable immune boosters! Be sure to consult your health care provider before introducing these into your routine.
o Probiotics
When there is an imbalance of healthy and unhealthy bacteria in the gut this can lead to a myriad of issues, which include a depressed immune system and impaired cognitive function.
Approximately 60-70% of your immune system resides in the mucus lining of your digestive tract. That is why it is important to maintain a healthy population of bacteria in the gut. This helps promote a balanced and effective immune response in the body. We already talked about how food sensitivities and gut health can affect our brain function. Probiotics and the avoidance of food sensitivities can have a profound impact on students with cognitive-behavioral challenges, such as ADHD.
o Exercise
Enough said! Exercise helps maintain metabolic health and in turn will help ensure better mood, better sleep and better ability to stay focused at the desk.
o Water Intake
Dehydration can cause head aches, and fatigue and can impair immune function. It is important to stay hydrated at school.
The general rule of thumb is to drink half our weight in ounces. For example, a 150 lb person should be drinking 75 ounces of water a day. This will help keep the mucus membranes moist (so that they can protect from viruses and bugs), and it will help ensure adequate tissue de-toxification and function throughout the day.
o Lunch
A balanced lunch is important. Although students may not be burning calories while sitting at their desk, their brain is putting serious demands on the energy stores of the body, namely glucose. A well balanced lunch will help meet those demands. A good lunch will also keep students from reaching for “convenience” foods, which are often devoid of real nutritional value. This will help keep blood sugar levels stable (as mentioned in last week’s post).
A good lunch could include:
A cooled herbal tea, lightly sweetened with honey or maple syrup.
(Chamomile, nettle, mint are all good options). This is a great substitute for pop and juice.
Raw or lightly steamed vegetables.
A good source of protein.
Cooking a little extra chicken the night before can help to avoid reliance on sandwich meats that are full of preservatives.
Other protein options include hemp seeds, eggs, sardines, and
organic, nitrite –free luncheon meats.
Avoid pop, large amounts of juice, sugary snacks and pre-packaged processed foods. A better nourished body means a better nourished brain!
These 10 Naturopathic Back to School tips will help to establish a foundation for a happier, healthier school year! Good luck to all of our student readers. May your studies this year be fruitful and inspiring!
In good health,
Richard Vuksinic, ND
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