Placeholder How to keep your children healthy at school Holland & Barrett
Como mantener a tus hijos saludables en la escuela

How to keep your children healthy at school

1. How to keep your children healthy at school

2. Improve breakfast

3. Relieves asthma

4. Fight obesity


How to keep your children healthy at school

You're not there at lunchtime to make sure they eat their vegetables – and when they get home all they want to do is sit in front of a screen. So, how can you prevent your children's health from being harmed?

Improve breakfast

Sure, colorful breakfast cereals packed with sugar are a big temptation, but you can make delicious, healthy breakfasts. Maximize brain power with a smart approach to nutrition. Eggs contain Choline, which is very important for memory development, so a delicious omelet is a great option. Peanut butter contains Vitamin E and Thiamine, which benefit mental function – spread it on a slice of whole wheat bread. Rolled oats, berries, dairy and plant-based drinks are also fantastic foods for the brain, so a delicious smoothie will be a hit.

Relieves asthma

Childhood asthma is an increasingly common ailment and one of the main reasons why children miss school. Asthma also affects the quality of sleep, which in turn has an impact on concentration levels. A few dietary changes can make a big difference.

Omega-3 may offer anti-inflammatory properties that help relieve asthma symptoms; Try adding flaxseed, flax seeds, soy beans or walnuts to your meals.

Also use berries or forest fruits and leafy vegetables – full of vitamin C – which will strengthen the immune system; Mash kale or spinach leaves with raspberries or blueberries, which are naturally sweet, add water and freeze into popsicle shapes.

If you still find it difficult to get your children to consume these types of foods, then vitamin supplementation may be the answer.

Reduce stress during exam time

A recent study with pedagogy experts showed that children during exam time showed greater signs of stress and anxiety levels increased in general.

Help combat this with meditation, yoga and healthy eating. Buddhist monks in Japan could meditate for hours, it is believed that this was partly due to an amino acid found in the tea they drank, called L-Theanine. Some studies show that it helps reduce anxiety and improve concentration during exams.

Normalizes sleep

Being outdoors helps regulate children's sleep cycles by increasing melatonin, but unfortunately, all that time spent in front of the TV and playing video games has reduced the time they spend playing outside. Add to this the effects that blue light from screens has on melatonin depletion and you have the perfect recipe for lacking hours and quality of sleep – this is not good news, as children need at least 9 a.m. 10 hours of sleep each night.

Lack of sleep leads to lack of concentration and difficulties in learning – which is a problem when taking exams. You can help combat the effects of sleep deprivation by creating “tech-free zones” two to three hours before bedtime, and you can consider natural aids such as sprays or lavender essential oil.

Fight obesity

You can help your children consume a healthier diet by ensuring that the family sits around the table during meals, which causes them to consume more vegetables, fruits and foods rich in fiber, calcium and vitamins than children who eat separately from their parents. In addition, it has been shown that families who eat together generally tend to consume a healthier diet.


The Effects of L-theanine (Suntheanine®) on Objective Sleep Quality in Boys with Attention Deficit Hyperactivity Disorder (ADHD): A Randomized, Double-Blind, Placebo-Controlled Clinical Trial, Lyon MR, Kapoor MP, Juneja LR

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