With the return to school looming in September, many parents will be wondering how their kids are going to cope with the demands of school work again after the long break and heatwave we’ve had this year. Teachers all recognise that it takes a couple of weeks to settle in and adjust. But is there anything you can do to help your children manage the transition, make sure their brains are firing on all cylinders and their immune systems are ready to battle the oncoming stream of coughs and colds?
How to prepare your kids for going back to school
Let's start with food and lifestyle.
1. Avoid sugar
If there’s one food that can hinder immunity and attention levels, it’s sugar. Although the immune system needs a certain amount of glucose to function properly; too much sugar in the system will interfere with the production of those important white blood cells that combat infection. Experts from the Cleveland Clinic concluded that for an adult, roughly 75 grams of sugar (that’s 1.5 cans of Coke) can downregulate the immune system for up to 5 hours after consumption.
Other research found that any type of sugar can affect the white blood cells’ ability to attack and engulf bacteria. And blood sugar spikes are a downward spiral, boosting energy levels for a brief period only to see them catapulting down to nothing! This wreaks havoc on focus and concentration.
We’re not telling you to cut out the fruit or healthy treat from their lunch boxes, but the best way to have any sugar is within a balanced meal when there’s also some protein and fats present. A sugary snack on its own is not helpful...
2. Eat a breakfast of champions
Make sure to prioritise breakfast. Blood sugar levels and brain function are closely linked. If the amount of glucose in the blood is either too high or too low, it makes it much harder to pay attention and focus. Missing breakfast altogether is associated with a 30% shorter listening span.
But we have a problem in the UK as our breakfasts have become associated with almost always sugary food choices. In one report from Public Health England, most children have had their entire days’ recommended sugar allowance before they get to school and that by the age of 10, children have consumed up to 18 years worth of sugar.
You need to ignore the ads for sugary cereals, or toast with chocolate spread and give them something savoury, high in protein and low in sugar to make sure glucose levels remain stable and last longer. Eggs are a great choice, or think about porridge oats with nut butter and fruit, or maybe chickpea pancakes or falafels or toast with a savoury topping like houmous or guacamole. And don’t forget that children learn by example. They are much more likely to adopt healthy eating habits if that’s what the rest of the family are doing as well.
If they’ve had a good breakfast, you can relax a bit over what they eat the rest of the day. If they’re taking their own lunch in, follow similar rules with protein, slow releasing carbohydrates and some essential fats followed by a treat like a yoghurt pot or flapjack.
3. Get enough sleep
Sleep is another essential to keep the brain functioning optimally and the immune system going strong.
Keeping bed times reasonably early, especially for teenagers, is hard. Experts estimate that over 9 hours a night is what the growing brain needs to take stock and prepare for the day ahead.
We know that resting helps us recover from illness; but getting enough sleep on a consistent basis also helps prime the immune system for the day ahead. Production of white blood cells actually peaks while we’re asleep; so if we haven’t slept well, we’re not as resilient as we could be.
4. Exercise regularly
Exercise can also help the brain. Several studies have shown that physical activity can boost cognitive health, making it easier to learn and solve problems. But it doesn’t matter if your child isn’t in the school teams - any form of exercise helps, including walking the dog or jumping on a trampoline if you have one. Exercising outdoors also helps as natural daylight helps reset circadian rhythms, boosting sleep and of course vitamin D levels on sunny days.
There are several studies that show how regular exercise boosts immunity. We’re not completely sure of the exact mechanism, but we do know that exercise boosts the circulation of white blood cells and antibodies; helps flush out bacteria from the lungs and airways and of course slows down the release of stress hormones. So on days they’re not doing sport at school, even making time for a family walk will support that immune resistance.
How can Zooki help?
Supplements for brain health
Finally, think about a few basic supplements to give your child that extra edge.
At least 60% of the brain is made up of essential fats, mainly from the crucial omega 3 family. A 2020 study found that most people are deficient in long-chain marine omega 3 fats and that DHA plays a significant role in mental health throughout childhood and adolescence. A low intake of marine omega 3s is associated with several mental health issues. Unless your child is eating oily fish several times a week, adding in a daily teaspoon of our Omega 3 Zooki will ensure they keep their brain supplied with the fats it needs.
A sachet of vitamin C every day will help keep energy levels up, allowing the brain to focus and learn for longer. It’s also a crucial neuroprotective nutrient, and despite being so important for many health aspects, humans can neither manufacture or store vitamin C well, so keeping levels topped up daily is key.
And when the clocks go back we strongly recommend you put a sachet of Vitamin D Zooki in their school bag or on their porridge in the morning. Vitamin D is crucial for mental wellness and has been shown to reduce anxiety and depression.
Supplements for immune health
Probably the best known nutrient for immunity support, vitamin C has been used for centuries to increase defences against viruses, bacteria and even fungal infections. Bizarrely, despite it being so important for human immune function, we can neither make nor store it well. Instead of just reaching for it when you’re sick, it works best when you keep your levels topped up daily as a preventative. But it’s also scientifically proven that vitamin C can help alleviate or reduce the time of existing infections, so increasing the dose when you’re not well is still a great idea.
With the recent discovery of vitamin D3 receptors on our white blood cells as well as finding out that some immune system enzymes can only work in the presence of vitamin D3, this all-purpose superstar vitamin/hormone has now firmly entered the immunity world as an absolute essential. It actually works by modulating the activation of T-cells; those all important white blood cells that fight off immediate infections. In addition, Vitamin D3 works by encouraging antimicrobial proteins to clear bacteria from the cells and is especially effective against throat or upper respiratory tract infections. A bit like a friendly refuse collection service.
Infections aren’t just from viruses and bacteria. Fungal infections are common and debilitating. Vitamin D3 has been shown to have fungicidal properties by acting directly on the cell membranes of the fungus to disrupt and inhibit them.
