Back to school: back to health

Expert tips to support children’s return to school after the summer holidays

As the school holidays come to an end, parents everywhere will be thinking about how to set their children up for a healthy, happy return to school. From immunity-supporting foods to supplements to boost their brainpower, small changes can make a big difference. Here we explore some simple diet and lifestyle strategies that can help your child return to school feeling energised, confident and ready to learn.

Provide a balanced diet
“To support children’s immunity, focus on a balanced diet rich in fruits and vegetables, whole grains and lean proteins,” says Sarah Jeffries, founder of Paediatric First Aid (www.paediatricfirstaid.co.uk). “Vitamin C from citrus fruits and zinc found in nuts and seeds help maintain a strong immune system. Avoid excess sugary snacks that can lead to energy crashes and affect concentration.”

“Aim for at least five portions of fruit and vegetables daily,” adds Victoria Malcolm, registered nutritional therapist for Efamol (www.efamol.com) “Only 9% of UK teens currently meet this target. Fruits and vegetables are high in fibre and vital vitamins, minerals and antioxidants to support immunity, gut health and mental clarity. Try adding berries to breakfast, veggie sticks to lunchboxes, and colourful options at dinner.”

Encourage healthy growth and development
“While all nutrients are vital for the growth and development of children, calcium and vitamin D are key for bone and teeth health,” says Will Jordan, nutritionist at Viridian Nutrition (viridian-nutrition.com). “Vitamins C and D and zinc help the immune system to develop and function properly. For fussy eaters, or those with poor diets, a multivitamin can provide a good basis of nutrients, such as iron for growth and development, B vitamins for energy, cognition, and nerve health, and beta-carotene for vitamin A to support eye and immune health. Pairing this with calcium, magnesium, and essential omega oils gives extra support. A live bacteria product may also help support gut health, immune health and healthy digestion. Look for supplements free from sugar, preservatives and additives so it’s fully beneficial for your child.”

Ease anxiety with supportive habits
“Back-to-school jitters are normal, even for children who seem confident,” says Dr Katie Barge, a Chartered Child, and Educational Psychologist, (drkatietherapy.com). “A little bit of worry is part of the brain’s natural preparation for change. However, when these feelings become overwhelming or go unspoken, they can show up as tummy aches, meltdowns, headaches, resistance, and/or sleep problems. Here are some things that may help.

• Name it to tame it:
Help your child identify and express their emotions by saying things like: “It’s okay to feel nervous when something new is coming. I get that too sometimes.” Labelling emotions helps reduce internal stress.

• Create a grounding ritual:
Whether it’s choosing a special pencil case, drawing a “first-day feelings” picture, or visiting the school gate before term starts, rituals create safety and a sense of control.

• Avoid “what if” spirals:
Focus conversations on what your child can control – packing their school bag, choosing a snack, setting an alarm – to build self-trust and capability.

Support gut health from an early age
“As well as supporting digestion, a healthy gut is central to overall wellness, including mental health, which is a key consideration when our children are returning to school after their long summer break,” says Adrienne Benjamin, a nutritionist with ProVen Biotics (provenbiotics.uk). “Supporting their gut function can help to support their brain to minimise both anxious feelings and gut symptoms.”

Adrienne recommends focusing on key pillars of health, including a healthy (but not overly restrictive) diet, lots of water, a good sleep routine suitable for their age, time outdoors, exercise and lots of play, fun and laughter every day. She adds: “Include foods that support the gut, such as vegetables and fruit for fibre to feed the friendly bacteria that live in our gut, and foods that specifically contain these bacteria, such as live natural yogurt, kefir and fermented vegetables (eg. sauerkraut), which may be more difficult to get children to eat. A friendly bacteria supplement can help to easily incorporate these bacteria into your child’s diet, a broad multivitamin and mineral can be useful for picky eaters, and an omega-3 supplement can support healthy fat intake and brain health.”

Opt for wholefood nutrition
“Most children get less than half their recommended fibre intake,” says Victoria Malcolm. “Try swapping white bread, sugary cereals and pasta for their wholegrain alternatives and add in pulses, nuts and seeds to meals. These foods help stabilise energy and improve concentration throughout the day. Prepare balanced, wholefood snacks and encourage water intake throughout the day. Well-timed nutrition helps maintain steady energy and focus and even mild dehydration can affect mental performance. Try veggie sticks and humous or sliced apple and nut butter in lunchboxes or as a post school snack.”

Prioritise protein for brain health
“A diet rich in omega-3 is good for brain health,” says Victoria Malcolm. “Increase dietary omega-3 with the acronym SMASH (salmon, mackerel, anchovies, sardines and herring). Start with salmon and trout which are probably the most palatable options for children.” Feeding your kids a good breakfast that’s rich in nutrients is essential to ensuring that they start the day on the right note. “Prioritise protein and nutrient dense, raw foods at breakfast,” says Dr Katie Barge. “A high-protein meal (eggs, nut butter, probiotic yogurt, oats) helps stabilise blood sugar, boost immunity, and avoid mid-morning energy dips, which can lead to poor focus and irritability. For an extra immunity supercharge, blend brightly coloured fruits, vegetables and leafy greens into a breakfast smoothie, providing vitamin C, beta-carotene, folate, iron and vitamin A – the children won’t even know!” Be sure that children stay hydrated too. “Dehydration – even mild – can significantly impact mood, memory, and attention span,” says Dr Barge. “Encourage water bottles in school bags and at desks.”

Offer some emotional support
“Going back to school, starting a new school or nursery after the long summer break can be daunting for some children,” says Roz Crompton, a qualified homeopath and Trade and Operations Director with Helios Homeopathy (www.helios.co.uk). “Homeopathic remedies can offer emotional support and for young children Pulsatilla can be a real help. The Pulsatilla child clings to a parent’s hand at the school gate, and can be timid, shy and weepy. However, once in the classroom, forgets their shyness and has a great time. For older children where there is anticipatory anxiety and the child is not particularly shy, then Arg Nit is the remedy of choice and especially good for anxiety around exam time or a forthcoming event.”

Reset the routine – gently
“The body’s internal clock (circadian rhythm) plays a huge role in emotional regulation, energy levels, and cognitive performance,” says Dr Katie Barge. “After the looser structure of summer, abrupt changes in schedule can cause sleep resistance, morning fatigue, and emotional outbursts. Here are some tips:<./p>

• Wind back bedtime gradually:
Begin adjusting sleep and wake times by 15–30 minutes every few nights, ideally starting a week before term begins.

• Establish a calming evening rhythm:
Switch off screens an hour before bed, dim the lights, and incorporate quiet activities like puzzles, colouring, or audiobooks. This helps to reduce cortisol and increase melatonin for a smoother bedtime.

• Use visual cues:
Visual schedules and daily planners (with pictures for younger children) help the brain anticipate what’s coming and reduce mental overwhelm.

Prioritise connection over perfection
“Lastly, remember: your child doesn’t need a perfect morning or the most organic lunchbox to thrive,” says Dr Katie Barge. “What they need most is connection with you. When children feel safe and emotionally attuned, their brain is more flexible, resilient, and open to learning.”

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