Back to School Tips for Immunity

At this time, much of what school will look like for teachers and students this fall is still unknown. As fluid as the COVID-19 situation has become, it looks like plans may not be solidified until closer to the school start date. Regardless of what school looks like for students and teachers this fall, though, it is important that you take steps now to ensure your family is as healthy as possible when the doors to school open back up.  Here are three easy things you can focus on now to ensure that you and your family have optimal health and immunity when back to school time rolls around.

First, focus on sleep. Summertime often means abandoning early bedtimes and skipping naps. My family is the same way. Come summer, my young toddlers tend to stay up later, and if we are having a fun-filled family day, we often limit naptime to a car ride home. However, that being said, we do try to stick to a routine in which we all get enough sleep each night. Sleep is critical to health and immunity. Getting good sleep boosts your immune system, lowers your risk for cardiovascular disease, lowers inflammation in your body, helps you control weight gain, and lowers your risk for heart disease among many other things. It is recommended that preschool aged children get at least 10-13 hours of sleep a day, school-aged children get 9-12 hours of sleep a day, and teenagers get 8-10 hours of sleep a day. 

While we are still in the summer season, it is important to make sure your kids are getting enough sleep each day--especially during this pandemic. Get your family into healthy nighttime routines that result in the best sleep possible for all family members. This might include story time for younger kiddos or taking away the cell phone for older kiddos. Chiropractic care can also help babies and children of all ages get better sleep if there is an issue keeping the child (and probably mom and dad, too) awake at night.

Second, focus on food. We say this over and over again, but you really are what you eat. We probably sound like a broken record, but it is true. You cannot keep eating processed junk and expect to feel well and have a high-functioning immune system. We are currently in a peak season to get fresh produce. You and your family should be eating a diet that consists of whole foods that are not processed. The closer it comes to getting it straight out of the ground of your own backyard, the better. Luckily, we are in a peak season for fresh produce. Stop by Lake City Food Center to see their awesome selection of fresh produce right now. Make a point to get your family eating foods rich in nutrients and antioxidants. Not only will doing this help your family feel better, but it will also help build their immune system. You cannot eat a diet of processed foods and expect to have a high-functioning immune system.

That being said, you can eat a perfect diet and still have a few deficiencies. It is important to make sure that you and your family are taking necessary supplements to keep your immune system working at its best. Generally, I recommend Vitamin D, Elderberry, and Juice Plus to almost anyone. Vitamin D can be started when an infant is first born. I usually recommend waiting on Elderberry and Juice Plus until they are toddlers. All of these supplements can be found at Redenius Chiropractic. The research on Vitamin D and Elderberry building up your immune system is vast. There is also a significant amount of peer-reviewed clinical research on the benefits of taking Juice Plus capsules or gummies. These are filled with over 30 fruits and vegetables, freeze-dried, and put into capsules so you can directly get the benefits into your body. Juice Plus contains nutrients from so many fruits and vegetables that we simply do not have access to because of the region we live in. These three are generally recommended for almost anyone, but make sure to stop in first to make sure these supplements are right for you, or to see if other supplements might be more beneficial. 

Third, focus on sunlight. This is something so easy and FREE that you can get during these summer months. Getting sunlight every single day is so important. We get so much natural Vitamin D from the sun. Additionally, seeing the sunshine within the first thirty minutes of waking up has shown to improve your circadian rhythm, resulting in better sleep each night. Many people are scared that getting daily sunlight might result in skin cancer. Recent research, however, has found that NOT getting enough (safe) sun exposure can actually be MORE detrimental to your health. Get your kids outside, in the sun, breathing fresh air every day. This is one of the easiest (and best) things you can do to get their immune systems boosted up for fall.

In addition to these three suggestions, make sure to call 712-464-3301 to get your child scheduled for their back-to-school and sports physicals. Additionally, we can get your child adjusted to make sure their spinal alignment is allowing for optimal health and immune response. Don’t hesitate to call to ask if you have questions or would like more information on what natural things you can do to best get your family ready for school this fall. 

1.  Weatherspoon, Deborah. Ph.D., RN., CRNA. “Why Sleep Is Essential for Good Health.” Medical News Today. May 31, 2019.
2. What are the Studies About.” Juice Plus. 2020.
3. Wells, Katie. “Benefits of Safe Sun Exposure for Reduced Cancer Risk (And Vitamin D).” Wellness Mama. February 11, 2020.

Six Back to School Tips from a Chiropractor

As the 2019-2020 school year approaches, parents and students are likely to start stocking up on school supplies, new clothes, and new books. It is just as important to consider what you can do to help keep your body as healthy and pain-free as possible this school year. Here are a few tips to help you have the best school year yet. 

Tip # 1: Find a Good Backpack and Wear it Correctly

Backpack weight is a very common question that chiropractors receive. Generally, the rule of thumb is that it should weigh no more than 20 to 30 percent of your body weight. This means, the most it should weigh will differ from child to child. If your child is small, it is recommended that the backpack should weigh no more than 15 percent of their body weight. Make sure you are wearing a backpack on both shoulders, and that it fits tightly (it is called a BACKpack, not a buttpack)! A good backpack with foam straps or wide straps is worth the extra money if you will be carrying a lot of weight or carrying it often. 

Tip # 2: Remember the Correct way to Read a Laptop, Book, Tablet, or Phone

Many schools today are 1:1 with technology, meaning that each student is equipped with their own laptop or tablet. While this is excellent for building tech-savvy students, this is not so great for spinal alignment. Both children and adults should be aware of their head placement while they are reading their tablet or laptop. Students should not be hunching over to see their laptops and tablets. When students stare at a laptop all day long, their head tends to hunch forward and go overtop of their shoulders. This is a very common cause of upper back and neck pain. Additionally, be aware at how long you are staring at a screen. Headaches, eye pain, and neck/back pain is a common result of staring at a screen for too long without taking a break. 

Tip # 3: Remember Healthy Eating for Immunity 

For optimal health this school year, you really should avoid processed foods. Stick to whole foods that will boost your energy and immunity. If you are interested in learning more about supplements or capsules that can get your kiddos the daily fruits and veggies they need, stop in to Redenius Chiropractic to learn more. While it may be easy to quick grab a Pop-Tart on your way out the door, your overall health and well-being will greatly benefit from taking the time to purchase nutritional and whole foods. Top in to Redenius Chiropractic to learn more about eating correctly for your overall health. 

Tip #4: Drink Water

Students should be taking water bottles to school, or at least taking frequent water breaks if the school does not allow their own water bottles in class. Dehydration is the number one cause of frequent headaches, fatigue, and illness in students. A great rule of thumb is to drink a minimum of eight, eight-ounce glasses of water each day as a minimum. If you are an athlete who is sweating frequently, you should be drinking even more than that. Water hydrates your body while flushing out germs, illness, etc. 

Tip #5: Remember to Get your Back to School Physical

edenius Chiropractic offers back to school physicals for just $20.00. Students who come in for their physicals also receive a free t-shirt. Getting a physical before the school year is a great way to do a quick check to make sure your student is in optimal health before starting back to class. 

Tip #6: Avoid Weekly Stress by Preparing on Sunday

Once Monday hits, many families are busy with school, work, sports, music, clubs, church youth groups, etc. In the hustle of the week, we often do not end up eating healthy meals, taking the time to exercise, or sleeping enough. Take time on Sunday to plan out everything you have going on that week. Plan out your meals. Take time to cook the food you will need for lunches and suppers so that when the busyness of the week hits, you already have everything ready to go. Taking an hour or two to do this on a Sunday will dramatically lower your stress levels. That tension you carry in your head, neck, and shoulders will start to decrease when you start to plan ahead.