BACK TO SCHOOL 2024

It’s that time of year again—back to school for the kids. While many parents are rushing around to get everything they need to send their kids back prepared to learn. It is also time to give some attention to the various stressors that the kids may face and to know what to do to prevent the colds and flus that kids commonly get during the school year.

Let’s start with some of the stressors your kids may experience as they go back to school. There is little awareness of how chronic stress can affect children.

It is not just adults who are chronically stressed; many children and even more teens also experience the effects of stress and are conserved ‘the most anxious generation’.

Chronic stress triggers long-term changes in brain structure and function. This helps explain why young people exposed to chronic stress early in life are prone to anxiety, mood, and learning disorders. These mental health conditions are on the rise globally and 70% of parents report concern over their child’s mental health.

Because the brains of children and teens are still developing, these age groups are more vulnerable to the negative effects of chronic stress.

The most common stressors for kids are: juggling priorities (school, sports, job, friends, etc.); body appearance; and getting good grades.

Other common stressors for children and teens include:

• The Internet and social media, including negative media, body shaming, and cyberbullying
• Climate change worries
• Peer pressure
• Confusion over sexual identity
• Parental stress, such as the effects of divorce, financial problems, illness, or work
• Sleep deprivation

Many children are entering school for the first time, moving to a new school or changing grades. All of these changes can cause additional stress for kids of any age: meeting new friends, trying to find where you fit in, new teachers, etc. It can be exciting and scary at the same time.

Recommendations for Stress Support

• Quiet time and nature – Children and teens are “on” all the time; school, sports,

stimulating video games, and TV shows all keep the nervous system stimulated.

They need quiet time, whether reading with parents or independently, playing

outside with friends, or hiking in nature. Spending time in nature can lower stress

hormone production, elevate mood, and strengthen the immune system.

• Exercise – Everyone knows exercise can benefit overall health, but it also has

direct stress-reducing benefits. Virtually any form of exercise can relieve stress-even two hours a week of moderate exercise been shown to provide antistress benefits.

• Family time – finding some activities that are fun for the whole family is a great

way to reduce stress in kids and teens.

• Minimize sugar consumption – excess sugar can lead to spikes in blood sugar

levels, resulting in the “sugar high” followed by a crash, which can cause low

moods, anxiety, and stress.

Supplement Support for Stress

Saffron Extract helps support mood balance, relieve restlessness and nervousness, reduce symptoms of stress and irritability, and promote relaxation. For children 13-18 and older

L-theanine- Clinical studies have shown that it reduces stress, improves the quality of sleep, and heightens mental acuity. For individuals over 18 years

Probiotics have been found to help with moods and relieve stress and anxiety.

stress hormones such as cortisol, resulting in a calming effect on the body.

Magnesium is a very common mineral deficiency in people of all ages in Canada

including children and teens.

Chamomile is beneficial for stress, anxiety, mild insomnia, and restlessness. It can

be taken as a liquid from a tincture or in the form of tea or capsules. Chamomile tea

with honey is calming and safe for younger children.

Lavender essential oil is beneficial for people of all ages to help calm the nervous

system and reduce stress. At night, sprinkle some lavender oil on the pillow, and

during the day, put a drop under the nose or on the wrists.

Bach flower remedies, such as Rescue Remedy, work well to help the nervous

system and are great for very young children.

Many supplements are available in capsule, liquid, chewable tablet, or powder forms. For children too young to swallow capsules, you can easily add liquid or powdered forms to morning smoothies. Calming herbal teas mixed with a little juice and using essential oils in a diffuser at night is a good way to help reduce stress and anxiety in younger children.

General Health and Healthy Immunity

The Gut Brain Connection

Gut microbiota are the microorganisms living in the gut; collectively these microbes are called the microbiome. Alterations in the balance of gut microbiota have been linked to a broad range of diseases and brain disorders such as depression, mood and learning disorders, schizophrenia, and autism spectrum disorders.

Research shows the role of the gut-brain axis is to monitor and integrate gut functions, as well as to link the emotional and cognitive centres of the brain. This two-way communication network between the brain and the gut also involves the Hypothalamic/Pituitary/Adrenal axis. The HPA axis is considered the core stress axis responsible for the adaptive responses to stressors of any kind.

The microbiome has several other important roles, including the following:

• Protects against viral infections

• Supports the development of the immune system

• Supports the development of the central nervous system

Do you and/or your children frequently get viral Do you and/or your children frequently get viral

infections? The reason could lie in the gut.

Food for Thought

In terms of junk food consumption, the statistics are sobering: Canadians get a minimum of 48% of their caloric intake from ultra-processed products and in the United States, 67% of what children aged 2–19 consume is ultra-processed junk food. Lack of nutrients (vitamins and minerals) affect brain function, impairing cognitive function, emotional regulation and can cause uncontrolled irritability and rage.

Tips to Enhance Nutrients in Children and Teens

It is difficult to always provide healthy meals for children with all the other demands on parents and changing eating habits can be overwhelming. School lunches can also be a challenge for many – especially if your child is a picky eater.

Smoothies are a great way to help kids of all ages start their day by increasing their intake of important fuel for the body and brain. Start with a good-quality protein powder, add frozen berries, banana, avocado, oat or almond milk, yoghurt, and liquid omega-3.

Important Natural Supplements for the Developing Brain

Combined with a healthy diet, and healthy snack foods for school, important supplements include a multivitamin for general nutrient support and omega-3 fatty acids for the developing brain.For those who seem to catch every cold going around, additional immune-supportive nutrients, such as additional zinc, vitamin C, and vitamin D are helpful.

These vitamins provide a solid nutritional foundation while you work to improve optimal health through healthy food and lifestyle choices. Do your best. Keep it simple- step by step.

Please talk to the knowledgeable staff at the Vitamin shop for any further suggestions or questions.

For more specific information on common challenges for children and teens, please refer to my new book: Mental Health Crisis in Children and Teens: Nutrition… A Real Solution.