Preparation for ‘Back to School’ 2026

Back to school and the new routines and jitters that can come with a new school year are normal.

There are many different concerns that kids of all ages face going back to school including going to a new school, starting middle school, high school, university, preschool or kindergarten. These are big transitions that may cause added stress for some, while others are happy to be back with their friends and routine.  

In addition to stressors of going back to school, other common stressors that many children and adolescents feel include:

• Getting good grades
• Preparing for the future
• Body appearance
• Juggling priorities
• The internet and social media: negative media, body shaming, and cyberbullying,
• Peer Pressure
• Stress of the parents affects the stress of the child- divorce, finance, illness, work 
• Sleep deprivation

These stressors are adding to the increase in mental health problems, such as anxiety, depression, and sleep problems in children and adolescents.

Diet plays a critical role in the mental and physical health particularly children and adolescents. and ironically this is also a time when kids are on the run, and grab fast food or ultra-processed foods (UPFs).

The brain does not finish developing and maturing until the mid- to late 20s and while the child’s brain is still under construction and adolescents are more sensitive than any other age group to UPFs. Food lacking in nutrients and packed with sugars and bad fats interferes with brain development in ways that impair their ability to think, learn and remember.

DID YOU KNOW?

• According to a study recently published in The Lancet medical journal, teenage brains derive more pleasure than adult brains and rewarding behaviors such as eating junk food.
• Dopamine, often called the "feel-good" chemical, is a neurotransmitter that lifts our mood when we experience something rewarding. Teens have more dopamine receptors in the brain than adults, so they experience a greater reward from something they find enjoyable. 
• UPFs have also been linked to childhood allergies, learning disorders and diabetes. UPFs also negatively affect the brain and gut neurotransmitters, including dopamine and serotonin. 
• U.S. children and teens consumes 67% of their calories from the UPFs like chips, cookies, ready-to-heat dishes, processed meats, and sweet snacks. 
• Canadian children and teens are a little better, with 34% of their total calorie3s coming from UPFs and fast food daily. 

Sugar

The different forms of sugar, including fructose, sucrose, and glucose, increase activity in certain parts of the brain, particularly the reward pathway. They also provide calories and energy for the body and brain. The simple, refined sugars from junk food cause rapid spikes and crashes in blood, whereas complex carbohydrates absorb more slowly and do not tend to create the blood sugar spikes seen with simple, refined sugars. Clinical studies link sugar to depression, anxiety, ADHD, irritability, anger outbursts, fatigue, and lethargy.

Approximately 66% of packaged foods contain added sugars. It turns up almost everywhere, making it difficult to keep sugar consumption within the safe and recommended amount. In addition, sugar can be labelled in more than two dozen different ways, leading to even more confusion for consumers. All the following names refer to the same thing: sugar: corn syrup, dextrose, fructose, maltose, sucrose and more.

What about fruit juice?

A single glass of apple juice contains the same amount of sugar as four or five apples without any of the fibre. The American Academy of Pediatrics (AAP) is using the strongest language yet on the subject of fruit juice, declaring that it has absolutely no role in healthy diets. 

Brain Builders

Protein is a macronutrient that every cell in the body needs to function properly and it is an  essential fuel source for brain function.

Smoothies: Start the day off with a smoothie that contains berries other fruits or vegetables, oat or almond milk, avocado, yogurt, protein powder. Omega-3 fatty acids are very important for brain function and adequate intake is associated with better attention, reading skills, and overall learning ability. If your kids don’t mind the taste of liquid omega-3 in a smoothie or directly from a spoon, that is great.  My grandkids weren’t too keen on these options and preferred to take the omega 3’s in other forms, like a small softgel capsule or gummy.

Smoothies are an easy way to start the day with protein and extra nutrients for brain power.

Complex carbohydrates supply a steady stream of glucose, which is the brain's preferred fuel source. For sandwiches use whole grain breads with nut butters (if allowed in school), egg salad, chicken, cheese or other sources of protein.

Water and the Brain - Please drink – I need water to help me think!”
Although water is not a nutrient or building block for the brain, it is crucial for brain health. The brain is approximately 73% water and it depends on proper hydration to function optimally.

More than half of all children and adolescents in North America are inadequately hydrated—probably because they’re not drinking enough water and of the 4,000 children and adolescents surveyed in the study, one quarter of them reported not drinking any water at all. Even mild dehydration can cause health problems including headaches, irritability, poorer physical performance, and reduced cognitive functioning.

It is difficult to always provide healthy meals for children with all the other demands on parents. The following vitamins provide a solid nutritional foundation while you work to improve optimal health through healthy food and lifestyle choices. 

Do your best and keep it simple. And start early to promote health nutrition with your children.  

Supplement Tips for Back-to-School Stress and Anxiety 

For kids of all ages: I recommend starting with the following supplements: vitamin D, C, multivitamin as well as omega-3 fatty acids. Probiotics can be taken intermittently or daily for approximately 6 weeks post antibiotic use. Theses vitamins come in various forms including liquid, capsule, or gummies.

If your child is experiencing anxiety or depression these conditions can get worse when heading back to school based on all the added stresses and demands. For younger children under 12 the following remedies can help with stress:

• Lavender essential oil. Drops of lavender oil can be applied under the nose or on temples or on the pillow at night to help with relaxation, anxiety and sleep. 
• Young kids respond well to the Bach Flower remedies such as Rescue Remedy that helps calm the nervous system.
• Melatonin - many younger children are having trouble sleeping. Low dose melatonin can be very helpful and is safe for younger kids. 
  
• Probiotics help to regulate stress hormones via the gut-brain axis
• Magnesium status is highly associated with stress levels and may help control stress hormones such as cortisol, resulting in a calming effect on the body. Suggested Dosage: Children 1-3 years: 80 mg daily; 4-8 years: 30 mg daily; 9-13 years: 240 mg daily; Teens 13-18 years: 360 -400 mg daily. 

Saffron: 12 years and older. Recent research shows that saffron is also as effective as Ritalin for ADHD. Saffron helps support mood balance, relieve restlessness and nervousness, reduce symptoms of stress and irritability, and improve sleep quality.

Talk to the knowledgeable staff at the Vitamin Shop about specific formulas or products. 

For more information on dietary tips and treatments for kids and teens please refer to my new book Mental Health Crisis in Children and Teens: Nutrition a Real Solution.