Back To School

Embracing the Back-to-School Season: Health and Self-Care Tips for Adults and Parents

1. Prioritize Your Mental Health

Returning to school or managing your children’s school routines can be mentally taxing. It's important to prioritize mental wellness:

• Mindfulness and Meditation: Incorporate mindfulness practices or meditation into your daily routine. Apps l like such as Headspace> or Calm> can guide you through short sessions that reduce stress and enhance focus.
• Journaling: Keep a journal to track your thoughts and feelings. This practice can help you process emotions and stay organized amidst the hustle and bustle of back-to-school activities. Some of my favorites include: The Anti-Anxiety Notebook>, The Field Guide For Depression>, The Habit Guide>, The Anti-Insomnia Notebook>, any of the journals from the Intelligent Change> line (I love the 5 minute one), and Mel Robins's The High 5 Daily Journal>.

2. Maintain a Balanced Diet

With a busy schedule, it's easy to let healthy eating slip. However, proper nutrition is essential for sustained energy and overall well-being:

• Meal Prep: Dedicate some time each week to prepare balanced meals. Opt for nutrient-dense foods like lean proteins, whole grains, and plenty of fruits and vegetables. Check out the Autoimmune Diet Protocol> if you have any autoimmune diseases!
• Hydration: Don’t forget to drink plenty of water. Staying hydrated helps maintain energy levels and supports cognitive function. Consider carrying a reusable water bottle to keep hydration on track. Here's a motivational water jug> to stay on track and a glass bottle> for your detox additives (lemons, limes, cucumber, ginger, and teas). If you're dehydrated, I always opt for some Liquid IV>.
  

3. Prioritize Sleep

Quality sleep is foundational for health and productivity:

• Consistent Routine: Aim for 7-9 hours of sleep each night and establish a consistent bedtime routine. This is vital for both adults and children to ensure adequate rest and recovery. If you have little kids that are sleep training or wake you up too early, we use this cute sleep training device>.
• Sleep Environment: Create a restful sleep environment. This might include investing in a comfortable mattress and pillows, and minimizing exposure to screens before bed. We use several Hatch> lamps around our house for sleep/white noise and calming lights. Opt for silk pillowcases> because they are supportive of healthy hair and skin. Silk pillowcases reduce bedhead and hair breakage, anti-aging helping with wrinkles, skin soothing relief for those with sensitive skin or eczema, and they're hypoallergenic for those with allergies.
  

4. Incorporate Regular Exercise

Physical activity plays a significant role in managing stress and maintaining overall health:

• Find an Activity You Enjoy: Whether it’s yoga, jogging, or a group fitness class, find an exercise routine that fits your schedule and preferences. Check out your city's local calendar and community center calendars for ideas!
• Involve the Family: Encourage family workouts or outdoor activities to promote a healthy lifestyle for everyone. It’s a great way to bond while staying active. If you have a dog, it's great for their mental and physical wellbeing and health as well as bonding with you.
• *Use trackers if they help you stay motivated and accountable! Apple iWatch or Fitbit are pretty popular ones.
  

5. Set Realistic Goals and Manage Stress

Balancing school, work, and family life requires effective stress management:

• Goal Setting: Break down tasks into manageable chunks and set realistic goals. Prioritize tasks to avoid feeling overwhelmed. Check out SMART Goals> article for tips.
• Stress-Relief Techniques: Consider stress-relief techniques such as deep breathing exercises>, progressive muscle relaxation>, tapping or EFT (Emotional Freedom Technique)>, meditation and journaling from #1 above, or hobbies that bring you joy.

6. Explore Helpful Products

A few thoughtfully chosen products can make the transition back to school smoother:

• Ergonomic Office Chair>: If you’re working or studying from home, an ergonomic chair can help reduce strain and improve posture.
• Standing Desk>: Great for improving posture, increasing energy and focus.
• Walking Under-desk Treadmill> or Walking Under-desk Treadmill 2>:  Boost productivity and gain steps to help burn calories, reduce stress, and stay active while working. I had one of these in my old office with a standing desk!
• Healthy Snack Options: Stock up on healthy snacks like nuts, seeds, and whole-grain crackers to keep your energy levels up throughout the day. Load up at your local Costco!!
• Wellness Supplements (Nutraceuticals): Consider supplements that support overall well-being, such as a high-quality multivitamin, methyl-factors, vitamin D3K2, omega-3 fatty acids, or adaptogens like ashwagandha to help manage stress. I provide my patients wholesaler prices for the best of the best through Fullscript> and bioTE>.
• Quality Sleep Aids: If sleep is a challenge, natural sleep aids like melatonin or herbal teas (e.g., chamomile or valerian root) can be beneficial. Melatonin is an antioxidant, cellular detox agent, and anti-inflammatory used in your body AND brain!

7. Seek Professional Guidance

f you’re experiencing significant stress, hormonal imbalances, or other health concerns, don’t hesitate to seek professional guidance. As a provider I am always here to offer personalized advice and support to help you achieve optimal health and wellness. If you want to find a therapist, check with your insurance for someone in network or check out Psychology Today>.

Navigating the back-to-school season requires balancing many aspects of life, but with the right strategies and support, you can make it a rewarding and fulfilling experience. Prioritizing your health and self-care is not only beneficial for you but also sets a positive example for your children. Embrace these tips and resources to ensure a smooth and successful transition into the new school year.

Here’s to a season of growth, learning, and wellness!

Warm regards,

Doc Nico

Your Wellness & Hormones Specialist