Colder morning temps and shorter days signal the beginning of the best part of the year for many Central Oregonians – FALL! Less traffic, the brilliant colors of the surrounding forests, and time to get the kids back to school. It’s the perfect time of year to take a look at your child’s health habits and establish new routines to set them up of for an excellent school year. Hawthorn’s Dr. Stephanie Auerbach, ND offers the following naturopathic suggestions to help your child thrive this academic year.
1. More fruits and vegetables
Childhood obesity is at epidemic levels, and surveys of American children have shown that 25% of school kids get only one serving of vegetables per day. The recommended daily allowance is between five and nine! More fruits and vegetables have been shown to increase immune function—that means fewer sick days from school. They also increase focus and concentration, and even athletic performance. Junk foods like sodas, refined sugars and flours, processed foods—and pretty much anything fried—is often part of most kid’s between-meal snacks. The best place to begin your child’s path towards healthy eating is by removing these foods from your child’s lunches and snack times and even making an effort to simply keep unhealthy stuff out of the house. Replace junk with ready-to-eat, bite-sized fruits, and cut-up vegetables like carrot sticks, zucchini and cucumbers with hummus or yogurt dip. Get the whole family on board by making morning smoothies and let your kids pick the fruit! The more that healthy food seems exciting and inviting, the more kids will reach for it when they are hungry. Overall, the best way to instill these healthy eating habits are to model them yourself, and make the occasional “junk food” treat the exception rather than the rule.
2. More sleep
With the excitement of summer, and the erratic schedule of trips, camps and visiting friends, it can be tough to get kids to bed at a routine time. The beginning of the school year is a great opportunity to try for a more disciplined sleep schedule. Aim for at least ten hours a night: a study from the University of Michigan recommends between nine and twelve for school-aged children. You can support your children in adapting to a new sleep schedule by making sure they avoid caffeinated beverages before bedtime (even hot chocolate!) which can prevent them from falling asleep. Also try to pick a time that feels natural for your child to go to bed; notice when they start getting tired. Finally, essential oils are a great way to reinforce the routine—lavender for instance, is very soothing and relaxing. If possible, have your child turn off screens/devices an hour before bed, and make sure their bedroom is dark and well ventilated.
3. Daily supplements
Going back to school can be a great time to form the daily habit of taking vitamins, minerals and other supplements that will provide the best nutrients for growth and health for your children—and for you! We sell fantastic medical-grade supplements here at the Hawthorn Store. Multivitamins are one of the easiest ways to get antioxidants, B-vitamins, vitamin D and essential minerals. Omega 3’s (from fish or algae) are an important supplement because most American diets are not high in Omega 3’s and they are very beneficial for mood and focus, as well as acting as an anti-inflammatory. Probiotics provide the good bacteria for the digestive system which will in turn support a healthy immune system, improve mood and focus, and help to make essential nutrients for the body. Vitamin D, which is deficient in most Americans, is much needed to boost immune health as well as strong bones. Finally, there are a myriad of naturopathic solutions to help defend or fight off colds and flus that your child may become exposed to at the start of the school year such as increasing the daily intake of Vitamin C, and taking Elderberry syrup (which tastes really good!)
In conclusion, Dr. Auerbach loves working with families and has years of experience helping kids improve their diets, get more sleep, and determine what supplements would be most beneficial. As a primary care physician, Dr. Auerbach is your go-to for Well-Child Visits that include a complete physical exam where your child’s growth and development will be checked to prevent future problems. A wonderful advantage of visiting a naturopathic doctor for these visits is that if your child is healthy, the appointment will focus on ways to further improve their health and preventative habits they can develop early in life.
To book an appointment with Dr. Stephanie Auerbach at Hawthorn Healing Arts, please call us today at 541.330.0334 or email info@hawthorncenter.com. See you at Hawthorn!