The school year has begun. And for many families, that means early alarms, last-minute lunch prep, forgotten gym bags, and the stress of getting back into “real life” after a long, loose summer.
But what if this transition could be more than just survival? What if it was an opportunity to reset your family’s health, energy, and mindset for the entire year?
As a pediatrician, I’ve seen how September back to school period can trigger more than just school stress. Children arrive at my clinic tired, irritable, and getting sick more than usual. And parents? They’re overwhelmed, low in energy, and frustrated by the extra kilos gained over the holidays.
The good news is that food and lifestyle choices have a powerful, underestimated ability to reverse that trend. With just a few shifts, you can restore immunity, boost energy, support gut health, and even begin to lose weight in a sustainable way.
In my previous article Healthy summer habits: 5 simple ways to help your family feel good and avoid September crashes, we explored how small choices during the summer can help ease the transition into fall. Now that the new term is underway, it’s the perfect moment to reinstate structure and establish anti-inflammatory habits that support both short- and long-term wellbeing.
Here are 5 essential back to school habits that can help your whole family feel better, think clearer, and live healthier.
1. Reset sleep to lose weight and regain energy
Sleep is not a luxury, it’s foundational for your child’s immune system, mood regulation, and learning. For adults, it also plays a key role in metabolism, hormone balance, and appetite control. When sleep suffers, weight gain, inflammation, and cravings often follow.
What to do:
- Shift bedtime 15–20 minutes earlier every 2–3 days
- Aim for:
- 9–11 hours for children
- 7–9 hours for adults
- Remove screens and stimulants (including sugar, social media, and news) one hour before bed
- Keep bedrooms cool, dark, and device-free
2. Rebuild mealtime structure to support gut health and hormonal balance
Over the summer, irregular meals, sugary snacks, and skipped dinners can create chaos in the gut and metabolism. Rebuilding structure is essential not just for digestive health but also for mental clarity, weight loss, and energy.
I asked Asmaa for her tip on this, and here is what she said:
Naturopathic tip from Asmaa: Eating regular, protein-rich meals helps balance your hormones naturally and reduces insulin spikes. Think PFFc (Protein, Fat, Fiber & Carbohydrates) for each meal, yes, even for breakfast, it’s essential for anyone trying to boost their health and regain energy.
What to do:
- Begin the day with protein and healthy fats (for example, eggs and avocado, or a chia pudding with nuts and seeds)
- Avoid high-sugar breakfast cereals and fruit juices that destabilize blood sugar
- Replace sweet snacks with pre-packed healthy snack options such as:
- Apple slices with almond butter
- Boiled eggs
- Carrot sticks with hummus
- Unsweetened coconut or plain yogurt with seeds and nuts
- Drink water consistently throughout the day. Dehydration often mimics fatigue and sugar cravings
- Include anti-inflammatory foods like leafy greens, berries, turmeric, and wild fish throughout the week
3. Boost immunity through everyday habits
The first few weeks of school often bring colds, flus, and tummy bugs. While we can’t eliminate all germs, we can strengthen our children’s internal defenses with basic hygiene, gut-supporting foods, and consistent routines.
What to do:
- Reinforce handwashing before meals and after school
- Offer a variety of colorful vegetables and fruits to provide key antioxidants and vitamins
- Add fermented foods 2–3 times per week (e.g., plain yogurt, kefir, or cucumbers)
- Use herbal infusions such as thyme or ginger to support digestion and respiratory health. You can try more kids friendly options such as: Fennel & Chamomile or Thyme & Honey
My reminder to parents: If your child frequently feels tired, gets sick often, or struggles with focus, it’s often a sign that their body is lacking key nutrients from food. Picky eating habits can be gently guided with a calm routine and consistent meal patterns.
A new school year is also the perfect time to begin developing healthy lunchbox habits. Rather than relying on packaged snacks or sandwiches with processed spreads, try building a lunchbox that includes:
- A source of protein (chicken, lentils, boiled egg, or wild salmon)
- Raw or cooked vegetables
- A portion of healthy fats (olives, avocado, nuts if allowed)
- Fresh seasonal fruit
- A naturally sweet treat like date bites or dark chocolate squares
The goal isn’t perfection, but nourishment that stabilizes energy, mood, and concentration throughout the day.
4. Lower stress to reduce inflammation
Mental stress is a real inflammatory trigger. It impacts digestion, hormonal balance, sleep, and mood. And while back to school often brings excitement, it also stirs up anxiety in both kids and parents.
What to do:
- Validate your child’s feelings and avoid minimizing their worries
- Create small wins together: organizing school materials, preparing the outfit for the next day, or visiting the school before the first day
- Practice drop-off routines with younger kids
- For yourself, block 10–15 minutes daily for quiet movement or breathing exercises
- Encourage physical activity: walking after dinner, cycling to school, or a morning stretch helps lower cortisol and balance blood sugar
5. Reinstate structure without rigidity
Summer allows for flexibility, but too much of it leads to mental and physical fatigue. Children (and adults) function best with a rhythm that creates safety and predictability.
What to do:
- Reinstate consistent wake-up, meal, and bedtime schedules
- Set up visual charts or simple checklists so younger children can follow routines independently
- Limit screen time to 1–2 hours per day outside of schoolwork
- Prioritize downtime: quiet play, reading, nature walks, and open-ended rest
- Organize pre-packed healthy snack options at eye level for easy morning prep
Structure doesn’t have to mean strict rules. It’s about creating a steady rhythm that allows the body and mind to function optimally, especially when the nervous system is adjusting to new environments.
Looking for more support? Join our masterclass this month
If you’d like expert guidance on how to boost your child’s immunity, stabilize their energy, and build nourishing meals that support the whole family’s wellbeing, join us for our Back to School Masterclass:
- August 26 (in English) and August 27 (in French)
- Co-led by myself, Dr. Rita Saba (Pediatrician), and Asmaa Lahlou (Naturopathic Chef)
- You’ll learn:
- Why kids and adults often feel tired, moody, or bloated in September and how to prevent it
- Key daily habits to strengthen immunity and reduce inflammation naturally
- How to create balanced, tasty lunchboxes that keep energy stable and focus sharp
- The connection between blood sugar, digestion, and nervous system health
- Simple lifestyle routines to support hormonal balance, better sleep, and smoother days
It’s a practical, family-focused session with tools you can start using immediately.
Don’t miss it. 👉 Book your Spot Now
Start the school year with clarity, health, and calm
Back to school isn’t just about backpacks and notebooks. It’s a powerful window for change. When you reintroduce rhythm, real food, and simple healing habits into your home, you shift more than just your child’s grades, you transform the entire family dynamic.
Whether your goal is to gain energy, improve gut health, lose weight, or simply feel better as a family, now is the perfect time to begin.
Take the first step today. Your back to school reset starts now.
Let’s continue learning & growing together!
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About the author
Dr. Rita Saba is a pediatrician and coach at MyAuthentikSpoon. She holds an MD and pediatrics specialty from the Holy Spirit University of Kaslik, along with a subspecialty in neonatology from French hospitals. Fluent in English, Arabic, and French, Dr. Rita is passionate about empowering parents with practical knowledge to care for their children with confidence. If you’re ready to tackle wellness with a fresh perspective, schedule a complimentary private consultation with us to receive personalised dietary insights and weight management strategies. This is your opportunity to have your questions answered and to learn how to incorporate the food choices into your lifestyle and achieve a better wellbeing.
