Group of children walking to school.
11 Aug
children, parenting zen

Back-to-School: Tips for Parents

Summer break is winding down, and back-to-school is fast approaching. Transitioning from summer to the start of the school year can be tricky for everyone. Read on for a few tips and ideas to help make that back-to-school adjustment easier for the whole family! 

 

Get back on a school year schedule

Ideally, we can maintain a flexible schedule during the summer months. Naturally, though, things will have gotten a bit laxer or, in some cases, totally out of whack! Instead of waiting until school starts to get back on a consistent schedule, it’s best to ease in over the days to weeks before. If the kids have gotten used to staying up, you may have better success gradually moving up bedtimes by half an hour a day over a few days rather than shifting back all at once. And if sleeping late has become the norm, gradually moving up wake-up times simultaneously can help facilitate those earlier bedtimes. Dust off those bedtime routines and morning routines. Aim to give the kids a few days of being close to a school schedule before the first day!

 

Talk about feelings and what to expect

Back-to-school season can bring up many feelings, including worry, apprehension, and excitement about the new year.

  • Normalize feelings: Check-in with the kids about how they’re feeling. Reflect and share how you felt in the past when you had first days! Normalizing feeling nervous can help kids feel less alone.
  • Talk about what will happen: With younger kids, it can be helpful to talk through what will happen on the first day of school as a sort of mental dress rehearsal. With all the changes surrounding COVID 19 precautions it is also helpful if you’re up to speed on the current protocols so you can go over them with your child.
  • New year, new start! If the previous school year had some tricky social or academic challenges, take the opportunity to discuss and address associated worries or questions. Then, make a plan together to help avoid the same struggles. Emphasize that a new year is a fresh start and set a positive tone!

No matter what, make sure kids know it is normal to feel lots of different things and ok to be nervous! Remind them that new things are always a little scary, but things will become familiar and more comfortable in no time!

 

Review school year routines, safety and rules

Day to day routines and rules will likely change when school starts.

  • Review school day ground rules: Some family rules may apply specifically to the school year, like screen time limits, when friends can come over, designated homework time, bedtimes, etc. Routines around bedtime and mornings getting out of the house will likely change when school starts too. Be sure to review expectations and set clear boundaries ahead of time, so everyone is on the same page! Some families find it helpful to write down core household rules and routines as a reminder and put them somewhere everyone can see.
  • Go over logistics and safety around how kiddos are getting to and from school. Whether they will be taking the school bus, joining a car pool or walking to school, it is important to talk about the plan so kids know what to do and how to stay safe. It is a good time to review general safety topics as well. Make sure kids know the designated people that may pick them up from school or from the bus stop and emphasize not talking to or going with strangers. One idea is to have a special safety code word that the kids know not to share and only designated grownups that are allowed to pick them up will use.

 

Start fresh and do a clean-out before back-to-school shopping

A lot of emphasis gets put on back-to-school shopping every year, but it is just as important to take that time to clean out unneeded items and start fresh!

  • Out with the old! Get kids involved with pulling out clothes that don’t fit or don’t wear for the donation pile. It’s a good time to do a toy clean out too. Kids’ interests change quickly, so try to periodically go through toys and donate what they don’t use. This can help keep toy storage more manageable and help facilitate valuable lessons in gratitude and giving.
  • Don’t feel pressured to buy too much! If you need to hear this, you do not have to buy the kids a new wardrobe at the start of every school year! Buying a ton of clothes, they may grow out of before they can wear them feels wasteful. Plus, many of their summer clothes may transition well to fall with layers. That said, growth spurts happen, and some kids are harder on clothes, so you may need to replace more of their wardrobe after all. Try to focus on the specific things they need, a few versatile pieces and layers they can wear in different weather, and maybe something just for fun in the mix. Secondhand is an excellent option for kids’ clothes if you want to limit spending or use a more eco-minded approach. Since kids often do outgrow things before wearing them, many secondhand items can be as good as new!

 

Get organized

In addition to getting rid of old or unused items, help your child start the year off right by helping them organize their spaces.

  • Have kids help set up their work space and organize supplies: It helps bring a sense of control and calm when a space is free from clutter, and things are easy to find. For example, help set up an inviting school work area, get the kids involved in the process, and get their input on how they want it to look and where things should go. Also, help to organize their backpacks and school supplies.
  • Get yourself and the family organized too! If you’re given a school year calendar, add important dates to your personal or family calendar right away. A family calendar placed somewhere visible with necessary logistics like who is doing school pick-up, extracurriculars, and important events can help keep everyone on the same page. Don’t forget about any paperwork due at the start of school. If kids are due for annual health check-ups, dental visits, or need vaccines, get those scheduled asap. 

 

Reach out to teachers

  • Establish a collaborative relationship with teachers: When fall rolls around, it’s nice to finally put a face to the names who will spend so much time teaching and guiding your children during the year. So often, due to frustrations that arise when raising small humans, parents and teachers find themselves pitted against each other when they actually share the same goals. Teachers work incredibly hard under less than ideal conditions to help educate our children, and we owe them respect and kindness! If you get the chance, try to introduce yourself and your child ahead of time. This helps set a collaborative tone and may ease some nerves for your kiddo.
  • Discuss concerns or unique needs your child has ahead of time: It is especially important to communicate early and often if your child has behavioral challenges, unique traits, or special learning needs you feel teachers should know. Being upfront about your concerns or potential challenges helps set expectations. It also may provide an opportunity to troubleshoot and collaborate before challenging situations arise. If you think your child may need special accommodations it is best to start discussions early so there is plenty of time to organize any supports or resources that are needed.

 

For more info on educational resource programs go here.

 

Catch up on rest and family time

Summer break can be a mix of long stretches of downtime and jam-packed activities. Consider not scheduling much the week before going back to school so kids can relax, catch up on rest and get organized for the year. Instead, take the opportunity to set aside some extra family time together before school starts, and everyone gets busy.

 

Start a back-to-school tradition

  • Start an annual end of summer ritual! Kids thrive with routines and traditions, and who doesn’t love an excuse for a sweet little celebration? We love the idea of a back-to-school ritual that helps mark the transition in kids’ minds and is something to look forward to. This practice doesn’t have to be anything elaborate! It can be as simple as a special dinner the night before school starts or having one last outing as a family to a favorite summer spot. It’s also a great time to discuss the upcoming school year and set goals or hopes for the year. As part of the tradition, you can even have them write the goals down so they can look back and see whether they made progress in achieving them. These hopes don’t have to be strictly academic aspirations. Goals can be about new skills or social development, like making one new friend, learning to tie shoes, etc.

 

Transitions and first days will always come with challenges. Still, with a little help, your child can start school knowing all of their feelings are valid and give them the confidence that they have all the tools they need to have a great school year! 

 

Here are some more helpful resources for back-to-school tips to get you and your kiddos off to a great start!

 

American Academy of Pediatrics – Back to School Tips

 

American Psychology Association – Back to School Blues

Kids jumping into a pool on a summer day.
10 Jun
children, just for fun, parenting zen

Ten tips for planning your family’s summer with less stress!

Summer is a time for family fun, rest, and relaxation, right? Realistically though, more likely for most of us, school gets out; kids are suddenly home hungry and bored, and you are appointed the summer activities director in addition to your other jobs and responsibilities. Sometimes we find ourselves overwhelmed by summer planning and also feeling guilty for not “making the most of it.” Read on for tips on how to plan the summer as a family.

1. Let go of all of those unattainable expectations!

There is no such thing as the “perfect” summer! As if being a parent these days wasn’t stressful enough, the pressure we are under to make every aspect of our kids’ childhood perfect and memorable can be overwhelming! We’re bombarded with insta-worthy summer vacay pics, absurdly time-consuming activity ideas, and constant reminders that you only get 18 summers with your kids, so don’t mess it up! Here’s the thing, sure, that may be true, but kids don’t need much to have a wonderful and memorable summer. All they need is some time outdoors, time to play, time with friends and family, some time to relax, and that is it! Try not to get sucked into the parent guilt or stuck comparing. There is no right way to plan summer for your family and kids!

Tons of activities? Great! Lots of unstructured free play at home? Awesome! Lots of travel? Fantastic. Staying close to home? Sounds perfect! Spending days with the kids as a family? Sure! Sending them off to camps during the day so you can get work done or enjoy yourself? Do it! The bottom line with most things, especially parenting, is that comparison can be the thief of joy. Decide what works best for you and your family, and then go for it!

2. Stock up on summer supplies!

Make sure you have what you need for spontaneous summer adventures. Stock up on sunscreen, sun hats, bug spray, bike helmets, ensure the kids’ swimsuits fit, etc. If camping is on your list, check that the tent is ready to go and no pieces are missing! Things like this can make or break when the fam gets the sudden inspiration to adventure!

3. Make a summer bucket list with the kids.

This is a fun way to ensure you fit in those things you want to do without letting the summer slip by. Want to go on a family camping trip? Build a tree house? Get a few beach trips in? Make a list together, and if applicable, try to set a date for certain activities since summer has a way of flying by, and you don’t want to miss the chance. Getting the kids involved and enthusiastic about upcoming plans is also great. Ask them if they have any goals for the summer. Maybe there is a new skill they want to learn or a project they’d like to try, and you can help them get started. 

4. Plan out the summer by week.

If planning the whole summer feels daunting, pull out the calendar and plan some activities each week! Whether it’s swim lessons, camps, or family adventures, it can feel more manageable to look at each week instead of the whole summer.

5. Keep a flexible schedule.

Establish some daily routines, but allow for flexibility! You certainly don’t have to keep up the exact same timetable as during the school year. Getting a little laxer with naps, bedtimes, and morning wakeups is normal. However, kids thrive with a certain amount of consistency, so try to have at least a loose schedule. Keep up with the nap and bedtime routine, even if the timing varies. You can also establish new daily rituals for the summer if it works for your fam, like a walk after dinner or a morning park trip. 

6. Don’t fear boredom!

Everyone dreads the “I’m bored” chant all summer. Often we try to plan our family’s summer to avoid it! But the truth is boredom isn’t the enemy. Overplanning kids’ days robs them of the opportunity to direct their play and tap into their creativity. Time to relax and engage in activities of their choosing is a gift. Not only should you not feel bad about not having something planned for them every second of every day, but you’re doing them a favor!

However, they may feel otherwise at times and complain. Instead of immediately coming to their rescue with a plan as activities director, first, try giving them a nudge in the right direction. Say something like, “Being bored can be uncomfortable, but you have excellent ideas! I bet you can come up with something awesome to do! Do you feel like playing outside or inside right now?” 

7. Set aside some quick and easy pastimes for days the kids need more direction.

A stash of emergency at-home activities for rainy days or days without planned family outings can also be a great idea! Even if you do your best to prepare, something can throw you for a loop like canceled plans, rainy days, kids home with a cold, etc. Have a stockpile of easy, fun activities that only come out on days the kids are stuck at home or when the “I’m bored” complaint is on repeat. Kids can get excited about simple things when they’re novel, like coloring books or pages, fresh crayons, puzzles, craft kits, bubbles, water balloons, and playdough.

Also, check out local spots that have fun summer drop-in activities for kids. Your public library is a great place to start! And lastly, one positive aspect of the pandemic is a plethora of online resources with activity ideas for kids, online story times, kids yoga, exciting classes, dance lessons, you name it! There are tons to choose form, but some of our favorites are:

Busy Toddler

The Imagination Tree

Cosmic Kids Yoga

Eventbrite

8. Get kids outside and moving every day!

Extra screen time in the summer is expected and OK. Most of us have fond memories of leisurely summer mornings watching cartoons before heading out to play for the day. Especially if you’re working from home and the kids are around, screen time can be survival, no guilt! But when you can, take advantage of nicer weather and extra daylight and get those kids outside as much as possible! While you’re at it, get yourself out there too!

There are countless benefits to being outdoors, getting sunlight, and daily physical activity. Not only are we all happier and healthier with more exercise and outdoor time, but with any luck, the kiddos will be tired out and much less likely to drive you nuts at bedtime! Plan some regular summer family outdoor time! Active things like swimming, hiking, or biking are excellent, but keeping it simple with free time, playing in the yard, or walking around the block can also be game-changers. Just remember sun protection every day, and don’t forget to reapply!

9. If you’re short on childcare, don’t be afraid to get creative!

As wonderful as summer family time is, you need time to yourself to keep your sanity. And if you are trying to work from home, it is even more crucial. But full-time childcare is not available or accessible to everyone, which can be challenging. As you are planning summer for the family, you may find yourself cobbling things together and wishing you had more help. The good news is, you are probably not the only one in that boat, so consider reaching out to parent-friends. It can be as simple as swapping play date houses with one other family a few days a week or having a small group of parents that takes turns watching each other’s kids. This can be an excellent way for everyone to get a little “time off.”

Consider relatives or neighbors that might enjoy hanging with the kids for a few hours here and there to lighten your load. It’s tough to ask for help, but you’ll be a better, happier parent for it! In a pinch, get kids involved in things you need to do, like errands, yard work, cleaning, or cooking. It may not be as efficient as when you do them yourself, but believe it or not, if you present it the right way, kids can have fun doing almost anything, and the tasks still get done!

10. Lastly, don’t wait for the last minute for those back-to-school “to-dos.”

Back-to-school can sneak up on us, and it can be stressful to ensure everything is ready for the new year. That stress is magnified when it gets down to the wire! As part of your summer planning, consider what your family needs to get done by fall. At the start of the summer, try making a list of the back-to-school to-dos, checkups, school supplies, sports gear, and paperwork, and adding them to your calendar or setting reminders for before the school year. Better yet, check off as many boxes as early as possible!

In our pediatrics office, without fail, the end of summer rolls around, and we are slammed with frantic parents trying to schedule their kids for their last-minute sports physicals or get forms filled out in time for school! We don’t judge; we know how easy it is to forget until the last minute, but do yourself (and your pediatrician’s office) a favor and get those forms and appointments early! 

Now get out and enjoy the summer with your family with less stress; just don’t forget the sunscreen! 

02 Jun
babies, children, germ woes, staying healthy

How Can I Boost My Child’s Immune System?

“Immune Boost” is a popular buzzword these days, especially going into the third year of a global pandemic! Parents are eager to find ways to support their child’s immune system and help their families stay healthy! However, much of the popular advice circulating on the internet isn’t accurate or scientific. The good news is in addition to a healthy lifestyle; there is research to show certain supplements can help strengthen the immune system! Here we will talk about what you can do at home to help your family stay healthy!

Healthy lifestyle matters! The common wisdom that good nutrition, sleep, daily exercise, and low stress can help you stay healthy is true!

References:

CDC: 6 tips to Enhance Immunity

The compelling link between physical activity and the body’s defense system

Impact of Lifestyle on Health

We also recommend appropriate vaccines if your child is eligible since these prime immunity against certain infections. As wonderful as nourishing our children’s bodies and supporting their immune systems are, these things do not provide targeted protection against specific illnesses. Many vaccine-preventable diseases can cause severe illness and be life-threatening. Vaccines offer safe and effective protection. If you have concerns or questions, please discuss them with your health care provider. Also, don’t forget the importance of handwashing, especially during cold and flu season!

Vaccine Safety

Did you know not all immune support is the same? Studies show certain supplements help prevent common infections like colds and diarrheal illness and others help decrease the duration or severity of illnesses when they occur! Read on for more info and a breakdown of the supplements shown to help prevent certain infections and those that can help you recover faster!

Immune boosting supplements to help prevent colds and diarrheal illnesses

 

Vitamin D    

What is it?

Vitamin D is a fat-soluble vitamin that helps with calcium absorption. It also plays an important role in immune health, muscle function, and brain cell activity.

How does it boost the immune system?

Studies show regularly taking a Vitamin D supplement can reduce the number of colds you get, especially if you have low vitamin D levels!

How to get it: 

  • Food: It is hard to get enough Vitamin D from foods alone, but you can get it from fortified milk, cereal, and fatty fish. 
  • Sun: Your body can also make vitamin D when the skin is exposed to direct sunlight. However, it is difficult to make enough from this method alone as there are risks from unprotected sun exposure like sunburns and skin cancer. Therefore a supplement is usually your best bet.
  • Supplements: Studies show good results taking doses of vitamin D ranging from 400 IU/day to 2000 IU/day. The specific amount depends on age and vitamin D level, so discuss with your healthcare provider for personalized recommendations.

Safety: Vitamin D supplementation is very safe for most people! Taking too much Vitamin D, however, can be a bad idea. It can lead to hypercalcemia, a condition in which too much calcium builds up in the blood, potentially forming deposits in the arteries or soft tissues. It may also predispose to painful kidney stones. Don’t take more than the recommended daily allowance unless advised by a physician (see table below.)

References:

Table of Recommended Daily Allowance for Vitamin D

Table of Recommended Daily Allowance for Vitamin D

Probiotics:

What is it?

Probiotics are live microorganisms that are the same or similar to the organisms that live in our bodies. 

How does it boost the immune system?

Research shows Probiotics can reduce the number of colds, the duration of colds, the number of school absences, and antibiotic use! Many different probiotic products are available, and specific strains can provide different health benefits. Currently, there is the most evidence for Lactobacillus Rhamsnosus to prevent colds and diarrheal illnesses. 

How to get it: 

  • Food: Probiotics are present in fermented foods like yogurt and can provide many benefits for health and a happy gut. 
  • Supplements: In order to get specific strains for particular health benefits, the best source is a supplement. A general recommendation is to choose probiotic products with at least 1 billion colony-forming units (cfus.) To help prevent colds and diarrheal illnesses, look specifically for products containing Lactobacillus Rhamsnosus. 

Safety: Side effects are minor and include mild GI symptoms. Probiotics are safe for most people, but consult your physician if you or your child has a severe or chronic medical condition that affects the immune system.

References:

Echinacea

What is it?

Echinacea is a flower and popular herbal remedy.

How does it boost the immune system?

Studies show echinacea may help prevent colds and reduce complications of colds such as pneumonia and ear infections.

How to get it: 

  • Supplements: You can get echinacea from many different types of supplements. Studies have looked at various doses and formulations of echinacea, making it hard to compare results. 

Safety: Echinacea is safe for most people, but there is a slight risk of an allergic reaction or rash. 

References:

Immune boosting supplements to help recover faster

 

Zinc:

What is it?

Zinc is a mineral and an essential nutrient, meaning the body can’t store it and must get it in our diet or from supplements. It plays a role in many physiological processes, including immune function.

How does it boost the immune system?

Research shows that taking Zinc may lower the number of colds and pneumonia. In addition, when taken within 24 hours of the start of symptoms, it also decreases the duration and severity of the common cold!

How to get it: 

  • Food: Foods like meat, shellfish, and legumes contain Zinc. 
  • Supplements: Some studies show the best results with 20mg a day supplement for immune benefits. 

Safety: Zinc is safe for most people! However, side effects can include mild GI upset and bad taste. In addition, we recommend avoiding intranasal forms like nasal sprays or swabs because they have caused permanent loss of smell in some people. 

References:

 

Elderberry:

What is it? 

Elderberry is a fruit from the Elderberry Tree.

How does it boost the immune system?

Studies have shown promising evidence that Elderberry can shorten the length and severity of cold and flu symptoms. 

How to get it: 

  • Directly: You could consume Elderberries directly with likely the same benefits. However, certain parts of the plant can be toxic and cause stomach upset, so proper preparation is important for safety.
  • Supplements: Supplements are most likely the most efficient and safest way to get immune benefits. Many elderberry products are now available. Studies have included a range of doses, but most have shown the best results with 600 – 1000mg a day.

Safety: Elderberry is safe for most people! No harmful effects have been reported from taking Elderberry supplements. However, as mentioned, certain parts of the plant can be toxic. If it is prepared improperly or if too much is consumed, it can cause GI symptoms. 

References:

Vitamin C: 

What is it?

Vitamin C is an essential vitamin meaning the body can’t store it, so you must get it from your diet or supplements. It is an antioxidant and plays a vital role in immune health, healing, and building blood vessels, cartilage, and bone. 

How does it boost the immune system?

Studies show Vitamin C can decrease the duration and severity of cold symptoms.

How to get it: 

  • Foods: Vitamin C is found in citrus fruits, berries, potatoes, tomatoes, peppers, cabbage, Brussels sprouts, broccoli and spinach.
  • Supplements: It is possible to get adequate Vitamin C from a diverse, healthy diet. However, you may be able to get extra immune benefits if you supplement your intake. Studies have shown doses of 1-2g a day have the best results.

Safety: Vitamin C is considered safe for most people; however, high doses can cause digestive distress like diarrhea, nausea, and abdominal cramps.

References:

 

At ZenOsa we are committed to using science to create natural remedies that actually work! For example, our natural cough syrups contain Elderberry, Zinc, and Vitamin C, all shown to help you recover faster from colds and the flu! We included vitamin D as well since we are more likely to be low in the winter months, and a little boost may help prevent recurrent infections. We wanted to include all of the most beneficial ingredients in one product, so you don’t have to give your child multiple things! Check them out here!

And we have more good news; in the pipeline at ZenOsa are our new daily immune boost supplements for kids and babies to help them stay healthy! They include science-backed ingredients that help prevent common illnesses like colds and stomach bugs. These include probiotics (Lactobacillus Rhamsnosus,) Zinc, Echinacea, and Vitamin D. We hope to launch this fall, so make sure you’re on our email list and stay tuned!