Our family has found the summer break to lack quite a bit of our regular routine on one hand; and on the other hand, we have enjoyed some impromptu outings and spontaneity. And now with the beginning of the school year around the corner, we are finding the need to slowly shift into more structure. While one side of me wants to rebel against the routine, the more practical side of me finds our regular rhythm less stressful for myself, my child, and my whole family.

So I’m going to share some practical ways our household in getting back into the rhythm of a regular schedule. The big game changers to maintain our healthy & vibrant wellness lifestyle include:

• Nutritional support

• Physical support

• Emotional support

Nutritional Support:

• Eat more greens with plenty vegetables and fruits to promote immune health.

  • Add mushrooms (shiitake, maitake and reishi) to fight infections and allergies.

  • Cook with anti-inflammatory spices: garlic, ginger, cinnamon, turmeric, echinacea, and ginseng.

  • Don’t forget clean, nutritious protein (pasture raised, hormone free, wild caught, etc.) as well as non-meat sources.

• Nix the additives. 

  • Avoid processed foods and drinks, added sugars & alcohol sugars, artificial ingredients (aspartame, BHT, TBHQ), artificial food coloring.

• Stock up on vitamin C. 

  • Pick citrus fruits (oranges, grapefruit, lemon, lime, etc.), dark green vegetables, bell peppers, berries, kiwi, papaya, mangoes, tomatoes, and more.

  • If in dire need and experiencing symptoms, find a food-based supplement.

• Get enough vitamin D to reduce inflammation.

  • Go outside for 15 minutes daily for a little bit of sun exposure.

  • Add fatty acid-rich foods, such as fish, mushrooms, and eggs.

Physical Support:

• Move your body.

  • Exercise in whatever way gets your blood pumping, your heart rate up, your breathing accelerated.

  • Our family favorites: walks, dancing, hikes, yoga/pilates, body weight exercise, soccer, paddle boarding/kayaking.

  • It’s a great way to relieve the stress and tension.

• See your chiropractor. 

  • Regular chiropractic care maintains a well-functioning nervous system by aligning the spine, which helps keep the immune system at an optimum level.

• Get lots of Zzzz’s. 

  • Getting 6-8 hours of sleep is imperative for the body to rest and repair itself from the daily activities.

  • Lack of sleep can activate the stress response with elevated cortisol and adrenaline levels, depressed immune system function, resulting inflammatory response in the body.

Emotional Support:

• Reduce your stress.

  • Mind your sleep, like mentioned above, to allow your body to rest and rejuvenate.

  • Counteract stressful situations with gentle movement, breathing practice, grounding, seeking some quiet time, meditating, and seeking mental health providers.

• Socialize to relax. 

  • An active social life can help you stay healthy and live longer.

  • Our furry friends count.

  • Join a group with common interests, pick up a new hobby.

  • Find some extra joy in your life.

Our bodies need continuous support to maintain a strong and protected immune system. That involves our internal system, as well as keeping our homes and environment clean and toxin-free.

Share your favorite activities to slowly transition from summer break into the school year.

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