Back to School: Best of the Basics

Morgan Brock
Aug 4
4 min read

First day back to school have the kids feeling big feelings and you feeling stressed out? Get back to the basics with Buhay!

As the lazy days of summer wind down, the familiar rhythm of "back to school" begins to hum in our homes. For many of us, it can feel like a whirlwind of new supplies, schedules, and a touch of underlying anxiety about the shift. But what if we approached this transition not with dread, but with a renewed commitment to the foundational elements of health and well-being? As a mom and a holistic health expert, I'm here to tell you that getting back to basics is the most powerful tool you have to ensure a smooth, healthy, and happy school year for your family.

Let's dive into the core concepts that will set your family up for success:

Person sleeping on a bed with a brown pillow, under a quilted blanket. Soft light from a shaded window creates a cozy atmosphere. — Peaceful slumber: a woman rests comfortably on her cozy bed, wrapped in a calm embrace of soft blankets.

1. Start Creating Structure:

SLEEP is Your Superpower.

I cannot emphasize this enough: sleep is non-negotiable. During the summer, bedtimes often become more fluid, and that's perfectly fine for a season. But as school approaches, it's crucial to gently re-establish a consistent sleep schedule. Think of it as laying the groundwork for a stable day.

Why it matters: Adequate sleep boosts immunity, improves focus and mood, and helps regulate hormones. For kids, it's essential for cognitive development and emotional resilience.
How to do it: Start now, not the night before school starts! Gradually shift bedtimes earlier by 15-minute increments each night. Create a calming bedtime routine: a warm bath, reading a book, dimming the lights, and minimizing screen time at least an hour before bed. Make sure bedrooms are cool, dark, and quiet.

Hands hold a phone capturing a photo of a meal with fries, pita, and bread on a wooden table. Bright, casual dining setting. — Capturing a vibrant meal full of fresh, nutritious ingredients to support a strong immune system.

2. Meal Prepping for Lunches and Dinners: Fueling Their Growth

The school year often brings a frantic pace, and it's easy to fall into the trap of convenience foods. But nourishing our children with wholesome meals is paramount. Meal prepping isn't about becoming a gourmet chef; it's about thoughtful planning.

Why it matters: Nutrient-dense foods provide sustained energy, support brain function, and strengthen the immune system. Avoiding processed foods and excessive sugar helps prevent energy crashes and mood swings.
How to do it: Dedicate a few hours on the weekend to prep.
- Lunches: Think simple components that can be mixed and matched: cooked chicken or turkey, hard-boiled eggs, chopped veggies, hummus, whole-grain crackers, fruit. Invest in good quality lunchboxes with compartments. Get your kids involved in packing their own lunches – they're more likely to eat what they've helped prepare!
- Dinners: Cook larger batches of grains like quinoa or brown rice, roast a big tray of vegetables, or make a hearty soup or chili that can last for a few meals. Utilize your slow cooker or Instant Pot for effortless dinners.

Family of five enjoying breakfast around a wooden table, with a green outdoor view. Lively mood, assorted food and drinks on the table. — A family savors a warm and intimate meal together, exchanging stories and laughter around a table laden with delicious food in a cozy, sunlit room.

3. Connecting with Your Kids After School: Quality Time and Family Dinners The school day can be long and demanding for our children. Their emotional tanks need refilling. Prioritizing connection time after school and at family dinner is vital for their mental and emotional well-being.

Why it matters: Dedicated connection time fosters open communication, helps children process their day, reduces stress, and strengthens family bonds. Family dinners provide a consistent opportunity for everyone to come together, share, and connect without distractions.
How to do it:
- After School: Instead of immediately asking about homework, give them a snack and some downtime. Then, find a moment to genuinely ask about their day. "What was the best part of your day?" or "What made you laugh today?" can open up more conversation than a simple "How was school?"
- Family Dinners: Make family dinner a sacred time. Turn off screens, and encourage everyone to share a "high" and a "low" from their day. Listen actively and validate their feelings. Even if it's only 20 minutes, the consistency of this shared meal is incredibly powerful.

4. Illness Prevention: The BHW Immune Boost

Let's face it, with kids back in close quarters, sniffles and coughs seem inevitable. But we can significantly boost their natural defenses. My "BHW Immune Boost" is all about foundational support.

Why it matters: A robust immune system can fend off pathogens more effectively, leading to fewer sick days and a healthier, happier family.
How to do it:
- B - Baseline Nutrition: This goes back to our meal prepping! Ensure a diet rich in fruits, vegetables, and whole foods. Focus on Vitamin C (citrus, berries, bell peppers), Vitamin D (sunlight, fortified foods, or a quality supplement), and Zinc (nuts, seeds, legumes).
- H - Hydration: Water is crucial for every bodily function, including immune response. Encourage water throughout the day and keep water bottles handy.
- W - Wash Hands: Simple, yet incredibly effective. Reinforce proper hand washing techniques frequently, especially after coming home from school, before meals, and after using the restroom.

Moms and dads, don’t forget to take care of yourself too! While it's important to boost the kids immune systems, we have to remember they bring those germs home to us too. Here at Buhay, we have preventative options to help further boost your immune system as well the ability to make house calls if you find yourself under the weather!

As we step into this new school year, remember that you don't need to do everything perfectly. Focus on these basic, yet powerful, pillars. By prioritizing sleep, nourishing meals, genuine connection, and foundational immune support, you're not just sending them back to school; you're equipping them with the tools they need to thrive, learn, and grow into their best selves. Here's to a healthy and happy school year!