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 keep your kids' health from suffering?

Improve breakfast

Sure, colorful, sugar-packed breakfast cereals 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 choice. Peanut butter contains Vitamin E and Thiamine, both of which benefit mental function - spread it on a slice of whole wheat bread. Rolled oats, berries, dairy and plant-based drinks are also great brain foods, 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 sleep quality, 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, flaxseed, soybeans or walnuts to meals.

Also use berries or berries and leafy greens - packed with vitamin C - that will boost the immune system; mash kale or spinach leaves with raspberries or blueberries, which are naturally sweet, add water and freeze as a popsicle.

If you still struggle 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 pedagogical experts showed that children during exam time showed greater signs of stress and increased anxiety levels in general.

Help combat this with meditation, yoga and healthy eating. Buddhist monks in Japan could meditate for hours, believed in part to be because of an amino acid found in the tea they drank called L-Theanine. Some studies show that it helps reduce anxiety and improves 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 decreasing melatonin and you have the perfect recipe for missing out on hours and quality of sleep - this is not good news, as children need at least 9 to 10 hours of sleep each night.

Lack of sleep leads to lack of concentration and learning difficulties - which is a problem when it comes time to take exams. You can help combat the effects of sleep deprivation by creating "no-tech zones" two to three hours before bedtime, and you can consider natural aids such as sprays or lavender essential oil.

Combat obesity

You can help your children eat a healthier diet by ensuring that the family sits around the table at mealtimes, which results in them consuming 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 eat a healthier diet.


Sources: xml-ph-