All over middle Tennessee schools are rolling back into session. With the excitement and hustle of the new school year, Healing Hands Chiropractic wanted to offer our beloved patients some tips on how to stay healthy this time of year!
Read on for some of our favorite ways to stay emotionally and physically healthy as activities ramp up, and the academic year begins!
Easy Tips for Staying Healthy for Back to School
1. Eat a nutritious breakfast.
While this seems like a simple, no-brainer, we all know that mornings can get pretty hectic. Trying to get everyone ready, fed, and out the door often feels like a whirlwind.
Taking the time to make a real breakfast can have a great impact on learning and development for both adults and kids. Focus on protein-rich foods to kickstart the metabolism and get the brain firing for the day.
Need some breakfast ideas? Try these out:
- Scrambled eggs with fruit
- Greek yogurt with granola or fruit and diced nuts
- Turkey sausage and fresh fruit smoothies
2. Get adjusted.
Chiropractic adjustments help make sure that the spine is properly aligned and that the central nervous system is functioning as it should.
A central nervous system that is firing on all cylinders allows every function in the body to function well! This is invaluable in learning, work, athletics, and more.
Schedule your appointment with Dr. Dee at Healing Hands Chiropractic today!
3. Increase fruit and veggie consumption.
It is well known that fruits and vegetables are an important part to a balanced diet. These powerful produces pack incredible antioxidants that help the body fight off illnesses.
If you have a picky eater on your hands, try working in fruits and veggies to smoothies or hiding them in some of their favorite side-dishes like macaroni and cheese!
4. Enjoy family dinners.
Family dinners are a great way to reconnect at the end of the school and work day. They allow you to sit down and enjoy a meal with the family and debrief on how each other’s day went. This keeps communication open between every member of the family, and creates a safe place to share the day’s events.
While after school sports and activities can tend to get in the way of this invaluable tradition, make family dinners a priority. It will keep your family close and in communication!
5. Invest in a quality backpack.
A good backpack is lightweight, fits snugly, and is comfortable to wear. Invest the money in a well-made canvas or vinyl pack that has two wide, padded straps. Straps should be worn snugly against the back, not loose or falling away from the body.
Make sure to pack the backpack well! Heaviest objects should be close to the body. Any bumpy or odd shaped objects should go towards the front of the pack, away from the back itself.
6. Focus on good posture.
Students, teachers, and everyone with an office job need to make posture a priority. Having good posture reduces the strain on your neck, shoulders, and lower back. It’s also a great way to stay focused!
Sit with your shoulders back and relaxed and your chin tucked in. Do not arch your back or slump forward. Try and keep your ears, shoulders, and hips in a straight line. Make sure to take breaks to stand and stretch often – at least every 30 minutes!
7. Pack healthy lunches and snacks.
Set your family up for a healthy and successful school year by focusing on healthy lunch and snack options. Focus on fresh, whole foods whenever you can. Fruits, vegetables, lean proteins, and whole grains offer so many options!
8. Plan ahead.
By planning ahead, you’ll have more peaceful and relaxing mornings. Try planning out your healthy breakfasts, lunches, and snacks a week at a time. Pack them up the night before they’re needed. This will save you time in the mornings and prevent many a school morning meltdown.
9. Stay hydrated.
It is recommended to drink between 6 to 8 cups of water each day. Staying hydrated helps our bodies stay healthy! Water plays a key role in many functions in our body.
If you struggle to stay hydrated, remember these tips:
- Eliminate sodas, fruit juices, and sports drinks and replace them with good, old-fashioned, H20
- Keep a water bottle with you throughout the day
- Try spicing up your water’s flavor by adding slices of fruit to it
- Drink water before, during, and after your workout
- Drink a glass of water before every meal or snack
- Drink water at all restaurants – It’ll save you money and keep you hydrated
10. Limit screen time.
Screen time can negatively impact both physical and mental health of people of all ages! Keep you and your family healthy heading into the new school year by limiting the amount of time you spend in front of a screen — this includes the TV, your cell phone, iPad, eReader, and more.
You can also help protect you and yours by finding a good content filter, using monitoring software, enforcing parental controls, and keeping lines of communication open wide. There’s no such thing as being too cautious.
Chiropractic and Back to School
Chiropractic can play an incredible part in helping boost the immune system. Routine adjustments help the central nervous system function as it should, allowing the body to function its best. This is crucial in boosting immunity, fighting off illnesses, increasing focus, getting quality sleep, and so much more!
If you are interested in chiropractic care and how it can help you and your family throughout the school year, contact Healing Hands Chiropractic today! We would love to walk this wellness journey with you. 615.203.3505