Lazy days by the pool, road trips and fun-filled days at summer camp.
The dog days of summer are slowly slipping away and soon we will be doing the back-to-school (and work, for those of us who took time off in the summer), countdown.
The change of pace from long stretches of unstructured time to a hectic schedule where no moment is left unplanned can take a toll on the mind and body, says naturopathic doctor Cameron McIntyre of Marine Drive Naturopathic Clinic.
“Change of any kind (a new school year included) often results in stress for both children and parents. Poorly managed stress can affect many areas including mood, learning and focus, immune system, digestive system and sleep patterns,” he explains.
Along with re-establishing proper sleep patterns and not over-committing your kids after summer holidays, the following tips may help make the transition a little more pain-free.
Guided meditation apps: To meditate between meetings (or on the bus ride to school), download a free meditation podcast or app, such as the Smile Meditation by Tara Brach (tarabrach.com), or check out one of the resources at mindful.org.
“Being in the moment and breathing deeply are effective ways to reduce stress and improve wellbeing, and three practices that help you focus on the present are meditation, mindfulness and yoga,” says Anne Rodgers, communications co-ordinator at North Vancouver Recreation and Culture.
North Vancouver Recreation and Culture offers a wide range of yoga programs, drop-in YoFit classes, and a meditation program called Breathe-Flow-Meditate, which starts on Tuesday, Sept. 19 at the new Delbrook Recreation Centre.
Screen-free contracts: A variety of studies have linked social media use and network size with increased cortisol levels, as well as stress, worry and burnout. To limit screen time, McIntyre suggests parents create a written contract “that you and your child design together and both sign (e.g. no screens after 8 p.m. for kids, 10 p.m. for teens, no screens in the bedrooms at night and no screens before homework),” which can be altered for weekends.
Portable, BPA-free and reusable water bottles: Water transports good nutrients in and helps move waste out of our systems, and not getting enough can bring on fatigue. To keep energy levels high and minds alert, McIntyre recommends sending kids to school with water bottles as opposed to juice boxes, which are often packed with sugar, a substance that can impact immune function, worsen and prolong infections, and increase stress on the body and mind.
Healthy meals and snacks: Limiting packaged foods and eating a diet based primarily on whole grains, lean proteins and fresh fruits and vegetables can help rev up energy levels and prime the brain for learning.
“Much of the added chemicals in packaged foods are challenging to process and may compromise brain function in some people. Kids are more susceptible generally,” McIntyre explains.
Breakfast is a great time to load up on protein. “This regulates our blood sugar and metabolism and allows our brains and bodies to optimally manage stress throughout the day,” says McIntyre.
But do watch for signs of children and teens taking healthy eating to extremes. “It all boils down to calories at the end of the day: 1,600 minimum for inactive teen girls and 2,000 to 2,200 for active or athletic teens. Too little calories will disrupt energy, hormones, immune function, mood and obviously weight. Medical attention may be necessary if you notice things slipping into unhealthy ranges,” says McIntyre.
Exercise gear: The benefits of exercise for managing stress are well documented, and heading back to school is a great time for the whole family to get back into a fitness routine. Whether it’s scheduling your own “me time” at a gym or a yoga class, or planning activities (such as cycling) as a group, make time for exercise to help stress melt away. To boost benefits, take your workout outside.
“More and more research is showing the health and wellness benefits of being out in nature. A walk on a local trail or along the beach is a great de-stressor and the weather is usually wonderful in September,” says Rodgers.
NVRC’s Fall Registration started in mid-August. Contact 604-987-Play (7529) or nvrc.ca for program and lesson options for September.
