Authored By Cady Kuhlman, Nutrition World

Starting a new school year can be exciting for everyone but can also be overwhelming.

During this transition, the best thing you can do for you and your family is to prioritize nutrition, exercise and sleep. At Nutrition World, we believe the body was made to heal itself when treated with compassionate care.

During the day

The first step involves limiting the amount of sugar consumption—sugar feeds pathogens like bacteria and viruses—and focusing on nutrient-dense foods.

A growing child needs less sugar and more macronutrients, such as carbohydrates, fats and protein. Carbohydrates provide fiber for digestion. Healthy fats influence proper hormone production. And finally, clean protein supports cellular and muscular energy.

When packing a lunch rich in macronutrients for your child’s school lunch, include type of raw vegetable, a healthy fat like nuts or cheese and a whole grain sandwich made with a clean source of turkey, chicken or tuna.

If your child is a picky eater and doesn’t consume enough nutrients for a well-adjusted diet, I recommend starting him on a multivitamin. This multivitamin will include essential vitamins needed for children age five and older. For proper brain development, add in healthy fats from fish oil.

A healthy diet rich with key nutrients will give your child the energy he needs to get in 60 minutes or more of physical activity, as recommended by the Centers for Disease Control and Prevention. Recess counts but so do after-school activities.

Simple ways to get in physical activity after school can include walking your family’s dog, playing sports or playing outside.

At night

Encourage the entire family to follow a sleep schedule. During sleep, the body regulates its natural circadian rhythm, or biological clock. Primarily controlled by the endocrine system, this rhythm influences sleep-wake cycles, hormone release, eating habits, body temperature and other bodily functions. To say sleep is important is an understatement.

For optimal sleep, go to bed at the same time every night and get out the bed at the same time every morning. Your mind and body will thank you—trust me.

If anyone in your family has trouble falling asleep, try to find the root cause.

Often the problem is relaxation. It can be difficult to transition from a busy day to a restful night’s sleep without time to wind down. I find reading before bed helps the mind to relax.

If you have trouble relaxing, you may benefit from occasionally taking a low dose of melatonin, just don’t offer it to your child.

Sometimes anxiety can keep you or a loved one from dozing off.

At Nutrition World, we sell a researched product that symptomatically helps with anxiety. This product is called Anxiocalm and contains tablets that can be chewed or swallowed. Anxiocalm isn’t a sedative but has a calming effect and is safe for children and adults. If you are wondering about this product, please let our staff know. We would be happy to discuss this topic further.

To learn more about sleep deprivation, click here .

For more tips on settling in to a good, restful night’s sleep, Ed Jones, founder of Nutrition World, has written extensively on the topic. Click here to download his free e-book on sleep.

In sickness

As you know, your child can eat the right foods, take the right vitamins, exercise often, get enough sleep and still get sick. It happens.

If you notice your child coming down with sickness, give him ACF Child (for allergies, cold and flu) made by Buried Treasures. This comprehensive formula includes vitamin C, zinc, elderberry, echinacea, mullein leaf and wild cherry bark.

To boost your child’s overall immune health during peak sick times, try increasing his vitamin C intake and having him drinking elderberry syrup during cold and flu season.

In health

To boost your immune health, take four core products regularly: a quality multivitamin, probiotics in the form of pills or fermented foods, green superfoods and fish oil.

Once you establish this core foundation, you can consider taking other herbs and supplements, as needed.

For extra credit

Interested in learning more about nutritional topics for improved health this fall? We thought so. That’s why we are hosting two events just for you.

The first class, Detox: The Keys to Lasting Change, will cover what it means to detox and why it’s important to do so, from eliminating toxins to combating illness to improving energy.

This class will be led by Dr. Bryan Stotz and his wife, Stephani, owners of Root A Centre for Optimal Living, where they empower people to live life to the fullest. Their approach to wellness involves returning the body to a state of balance so that true and lasting healing can take place.

In this lecture you will learn how to do the following:

—Release negative beliefs, feelings and stories that hold you back.

—Reduce your exposure to toxins through food and the environment.

—Reset your emotions to reconnect on a spiritual level.

—Create lasting change by taking small steps.

This class will be held at Nutrition World on Sept. 1 from 11 a.m. to 12:30 p.m. and costs $15 to attend. Click here to register.

The second class, Whole Body Health and the Hidden Role of Inflammation, will cover everything related to inflammation and your health.

From everyday aches and pains to poor digestion, inflammation may be impacting your daily health and well being without you even knowing it.

Let naturopath and cardiologist Dr. Decker Weiss share his knowledge and expertise on how to support your overall health and wellness—naturally.

Dr. Weiss is the first naturopathic physician to complete an internship, fellowship and residency at a

conventional hospital (AZ Heart Institute). He was the first cardiologist to become a naturopathic physician and has treated more than 40,000 patients over the past 17 years. In 2012, Dr. Weiss was named one of the leading physicians in the world, a distinction given to under 1,000 physicians each year.

Moreover, he has written a best-selling book and lectured in some of the finest academic and medical institutions in the world, including Cleveland Clinic.

To meet Dr. Weiss and learn more about inflammation from him, attend his lecture on Thursday, Sept. 6, from 7-8:30 p.m at Nutrition World. Light food will be served prior to the lecture. To reserve your spot, click here .

All guests will receive a free Solgar tote bag and are invited to participate in a free giveaway. For more details, ask a Nutrition World associate.

Cady Kuhlman holds a master’s degree in holistic nutrition and is co-owner of Nutrition World, which opened in 1979 with the priority of offering Chattanooga’s best selection of health products that meet high standards for quality.