Back to School - Top 4 Tips

August 2024

I have three kids that are now adults and there were compromises when summer ended, and school began. 

I didn’t have a crystal ball in how to deal with my kids when they rebelled, but there were several steadfast rules in my underlying plan. Mandating changes always backfired but choices in the following four areas allowed some latitude with the goal of elevating their emotional, psychological and physical health. 

I’ve selected four key areas to interject into the back-to-school routine with your kids:

1. SLEEP
2. GUT HEALTH
3. FOOD CHOICES
4. SUPPLEMENTS

1. SLEEP

Sleep is the modulator, the gift, and the prerequisite for overall health. However, in saying this, late night homework, athletic and music practice, school clubs etc., can interfere with a good night of sleep.  Ideally 7.5 - 9 hours each night.  Why is sleep so important? 

• Sleep resets and recharges every hormone in the body which allows for the potential to rejuvenate for the next day. 
• Sleep cleans and clears out the bad cells in our bodies and refurbishes the energy organelle called mitochondria.
• Try reducing late night eating binges which are destructive to the above.
• Our kids' stomachs need good sleep to reduce any gut inflammation which is prevalent without letting the body digest food before bed.
• The pineal gland controls a key hormone called melatonin and regulating the production of melatonin will allow for better sleep and extra vitality throughout the day.

So how is this done with the demands on kids and caregivers?

• Try getting your kids blue light glasses that offset the brain and gut negative stimulus when spending hours on tablets, phones and computers.
• Dim the electronics and overhead lights and specifically fluorescent light whenever possible.
• Two hours prior to bedtime, the blue light glasses should be worn.
• The above practice begins to elevate and charge the pineal gland to metabolize serotonin, which is a neurotransmitter that produces melatonin, which induces and prolongs sleep.
• In the early morning upon having your kids awaken, get them outside for 10 minutes to enrich their bodies with the morning light. This elevates cortisol, which is beneficial to “charge” them for the day. Elevated cortisol at night is not healthy and reducing the stressors is paramount.
• NO late evening eating binges, specifically carbohydrates, which elevate cortisol and offsets Human Growth Hormone, which is vital for repairing their bodies. Feed them protein or a healthy fat if they insist.

2. GUT HEALTH

The inherent “inflammation” of the gut combined with proper diet choices has to be implemented. No excuses but let them make choices.   

• Poor diet creates a tsunami of potentially catastrophic consequences that will dictate the mood and entire spirit of your child. The gut / brain axis works in synergy or in destruction via the Vagus nerve which sends positive or negative signals to the brain, gut and organs.
• The stimulus of food can have right or wrong affects on the sympathetic nervous system.  The right foods create calmness and production in school.
• Selection of foods and the timing of the intake (meals or snacks) can also mold the health of your children.

3. FOOD CHOICES 

Don't fuel your kids with bagels, sweetened drinks, doughnuts, packaged foods, muffins, pastries, boxed sugary cereals or nonfat yogurts. There are many more but sugary and high fat (polyunsaturated omega 6’s like chips and french fries) are not recommended.  Late day snacks or meals should not include hot dogs and processed meats (there are healthy ones including bacon!), microwaveable meals, noodles including ramen, white bread, fried food, frozen yogurt, sugary teas, gatorade like drinks and sweetened canned drinks should be avoided. 

•  Select food choices for your kids but allow them to add or possibly delete some of your selections.
• An easy and healthy snack is a smoothie that may include whey protein concentrate plus collagen protein to build their skeletal system and dark berries (blue and or raspberries), whole fat plain yogurt, a teaspoon of honey, nuts (almonds, walnuts, macadamia), chia/ pumpkin or hemp seeds, coconut shavings, and maybe a vegetable (avocado, kale, leafy greens, some ice and whole fat milk or almond milk. This is a great on-the-go smoothie that can be made for any meal or snack and it’s nutrient dense. This was a favorite for my kids, and they added a bit of chocolate bar, cinnamon and occasionally another fruit.
• Feed your kids more protein. Meat has higher biologically availability than plant based but all protein will suffice. Try making them less simple- carbohydrate dependent. Dark beans like red, kidney and pinto are good choices and combining this with a soup that may have high omega 3 fish such as tuna, sardines, mackerel, halibut and salmon. The soups or casseroles are easy, fast and can be frozen.
• Good healthy food for their brains and organs are butter not margarine, olive, coconut and avocado oils. Get rid of the clear oils - these are the polyunsaturated Omega 6’s which cause havoc to the physiology including: corn, canola, sesame, sunflower, safflower, soy (all soy should be eliminated except miso and tempeh) and peanut. Yep, no peanut butter oil - try almond, walnut or macadamia.
• Breakfast or snacks: Omelets are a great choice loaded up with cottage cheese, hard cheese, veggies (their choices), soft boiled eggs and yes a half piece of whole grain toast is fine.  Another option is oatmeal with protein and a healthy fat like yogurt and nuts, veggies with cheese and again; make a list with your kids.
• Fermented Foods are superb for the gut: Pickles, Kombucha, Kefir (can be added to the smoothie or a bowl of healthy food), miso, sauerkraut (has a bad name but is tasty), and any veggies that are fermented restores the gut. 

SUPPLEMENTS

•  Vitamin D3 acts like a hormone and as fall and winter approach, the outside time is affected. Vitamin D3 affects every cell and every physiological arena.  Try getting a blood test and make sure they’re above 50 ng. 80% of children are low and so are adults. Taking 1000 IU per day is recommended.
• Magnesium affects all organs in our bodies, specifically the heart. It's synergistic with Vitamin D3 for optimal bone health. 150 mg of threonate at night will also permeate the brain and positively affect sleep.
• Vitamin C at 500 mg is a safety net.
• Astaxanthin at 4mg is the most potent antioxidant and supports heart, eye and brain health.  I recommend Hawaiian Astaxanthin. 
• Omega 3 Krill oil is ideal for your kids brain and yours! Take 200 mg per day. 

This article is loaded with information and it’s a resource. Let me know if you have any questions and these can be sent in via email or video to info@nutrex-hawaii.com  

Keep your kids healthy and you as well.

Mahalo,

DAVE SCOTT 

This information is not meant to be medical advice.  Always consult your healthcare provider before starting a new diet, exercise, or health program.  Results may vary. 

Dave Scott is a Nutrex-Hawaii ambassador.