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Back-to-school tips and advice for children’s health

As the summer holidays draw to a close, parents are faced with the challenge of ensuring that their kids stay healthy and well for their return to school. From supporting their immunity to encouraging good eating habits, there are several steps parents can take to safeguard their children’s health. Here are some expert tips for a happy and healthy new school year.

Healthy eating habits

We all know about the importance of eating a nutritious diet, but what if your child is a fussy eater? “One of the most effective strategies to encouraging healthy eating in children is to make food fun and engaging,” says Frances Baker, a nutritional therapist with An Tobairín health food shop in Bandon, Co. Cork. “Involving kids in meal preparation can spark their interest in trying what they’ve helped to create. Introducing new foods gradually, alongside their favourites, can help to reduce resistance. Eggs, for example, are incredibly versatile and can be scrambled, boiled, or used in pancakes and waffles to make them both tasty and nutritious. Smoothies are another great option. They allow you to blend in protein sources like Greek yogurt or nut butter alongside fibre-rich fruits and vegetables like berries, spinach, and oats.”

Vitamins and minerals

Supplementing your children’s diet with vitamins and minerals may help to support their overall health and wellbeing, particularly as they return to school. “B vitamins and magnesium contribute to normal functioning of the nervous system, normal psychological function, and to the reduction of tiredness and fatigue,” explains Martina Della Vedova, a nutritional advisor with NaturesPlus. “B vitamins are found in foods such as good quality eggs, meats, fish (salmon especially) and green leafy vegetables. Magnesium can be found in green leafy vegetables, almonds and seeds, dried apricots and avocados.”

Another helpful supplement to consider is vitamin D. “Vitamin D is vital for children’s health and growth,” explains Olive Curran, director and nutritional therapist of PPC in Galway. “It aids in absorbing calcium, which builds strong bones and teeth. Additionally, vitamin D regulates the immune system, helping children fight infections like throat infections and asthma. By bolstering immunity, vitamin D can protect children from common illnesses and support their overall health and wellbeing.”

Stress management

Returning to school after the summer holidays can be a stressful experience for many children. “Stress is a very personal response to feeling unsafe and not in control,” says Martina Della Vedova. “It drives many imbalances in the body for adults and children. Children can experience stress due to changing habits, starting a new school experience, family dynamics, or traumatic events. Learning to manage it is the key to a better-balanced mind and body. Using our body to calm our mind is also a very powerful tool: staying outdoors in touch with nature, breathing, physical exercise and mindfulness are all very effective ways to reach a calmer state. Having a solid sleep routine is also vital to restore our nervous system, literally synching the mind with the body.”

Limited snacks and processed foods

“It’s important to remember that children often need to be exposed to a new food multiple times before they accept it, so patience is key!” says Frances Baker. “Role modelling also plays a crucial role in shaping children’s eating habits. When kids see their parents enjoying a variety of healthy foods, they are more likely to try and accept those foods themselves. Eating meals together as a family, where everyone is served the same healthy options, reinforces these positive behaviours.

Limit the availability of processed and sugary snacks at home, and instead encourage healthier snacks like apple slices with nut butter, fruit and yoghurt or homemade protein balls. Ultimately, fostering a positive and relaxed environment around food, celebrating small wins, and avoiding pressure can help children to enjoy a diverse and nutritious diet.”

Natural support for brain health

“Omega-3 fatty acids are the most critical building blocks of the brain,” says Olive Curran. “They are considered essential and must be obtained through diet or supplementation. Without these important fats, it can become difficult for children to concentrate, learn new information and balance their moods properly. Since most children do not eat oily fish regularly, omega-3s are in short supply during the most critical stages of brain development.

A 2012 study found omega-3 DHA had a profound improvement in reading age, concentration and learning ability in children. Lower levels of DHA were attributed to poorer reading and impaired performance. A more recent study revealed that increased omega-3 levels can boost behaviour, attention and literacy in ADHD children. The European Food Safety Authority (EFSA) states that you need 250mg DHA daily to support brain health. To meet your recommended omega-3 intake, consider adding oily fish like salmon, mackerel, anchovies, or sardines to your diet at least twice a week. If fish isn’t your favourite, you can choose a high-quality fish oil supplement.”

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