Going back to school after the holidays can be a big change for the whole family. Building a good routine early on makes the transition easier. Here are our practical tips.
Set a sleep routine
Most primary-school children need 9–11 hours of sleep, teenagers 8–10 and adults 7–9. Keep regular bedtimes, switch off screens at least an hour before bed and try reading to wind down.
Plan the day
Write a to-do list, schedule breaks and set aside regular study time so that work does not pile up before exams. Short breaks to stretch or listen to music help keep a clear head.
Eat a balanced diet
- Choose whole foods over processed foods.
- Drink water regularly.
- Fill half the plate with vegetables.
- Include foods from all food groups.
- Add healthy fats such as olive oil, avocado and nuts.
- Cut down on added sugar.
- Choose protein sources such as fish, chicken, eggs and pulses.
Make time for exercise
Walking, cycling, sport or yoga all count. Children should aim for at least 60 minutes of activity a day.
Mindful moments
A few minutes of slow breathing or a short gratitude practice in the morning can help everyone start the day calmly.
Our children's syrups
For children aged 3 and over, Dr. Immune Five combines five organic functional mushrooms with vitamins C and D, which contribute to the normal function of the immune system. Dr. GB combines Lion's Mane and Reishi with vitamins C and A; vitamin A contributes to the maintenance of normal mucous membranes.
Food supplements should not be used as a substitute for a varied, balanced diet and a healthy lifestyle.