Back-to-School Wellness: Simple Ways to Support Your Child’s Focus, Mood, and Health
Hendon Wellness | Katie Hendon MSN, APRN, FNP-BC, FMACP
Masters in nursing, integrative family nurse practitioner, functional medicine certified practitioner
| IV Nutrition + Integrative Medicine | Nolensville, Tennessee
Nashville, Tennessee | Aesthetics | Nurs Practitioner | Balance Wellness + Best medical + functional wellness +
Back-to-School Wellness:
As the school year kicks into gear, our kids need more than just sharpened pencils and fresh notebooks—they need fuel, rest, and the right habits to thrive physically, mentally, and emotionally.
Small, intentional choices at home can make a big difference in their focus, mood, and immune health. Here are some practical (and kid-approved!) tips to set them up for success.
1. Support Focus & Mood Naturally
The brain runs best on balanced fuel. Starting the day with a protein-rich breakfast helps stabilize blood sugar, which supports steady energy, sharper focus, and better moods throughout the day.
Some favorites:
Scrambled or hard-boiled eggs
Greek yogurt with berries
A smoothie blended with spinach, banana, and a scoop of protein powder
Why it works: Balanced blood sugar means fewer morning crashes, better concentration in class, and a calmer start to the day.
2. Boost Immune & Gut Health
A healthy gut = a strong immune system. Support your child’s microbiome with probiotic-rich foods like yogurt, kefir, or fermented veggies, paired with prebiotic foods like bananas, oats, and apples to feed good bacteria.
Add in immune-boosting nutrients such as:
Vitamin C: citrus fruits, strawberries, bell peppers
Zinc: pumpkin seeds, cashews, chickpeas
Vitamin D: sunlight, fortified dairy, salmon
Why it works: These nutrients help your child’s body stay resilient during the busy school year.
3. Beat the Heat (and Stay Energized)
Kids often confuse thirst for hunger, especially when it’s warm out. Keep them hydrated with:
Water (add fruit slices for fun!)
Hydrating foods like cucumbers, watermelon, and oranges
Why it works: Good hydration not only keeps them cool but also supports focus, digestion, and overall energy.
4. Nourishing Snacks for On-the-Go
Keep after-school (or in-between activities) snacks simple but nutrient-dense:
Almond or peanut butter protein balls (quick to make and a favorite with my kids!)
Apple slices with nut butter
Veggies with hummus
Why it works: These options give a balanced mix of protein, healthy fats, and fiber to keep energy steady until the next meal.
5. Tips from Home: Prioritize Sleep
Sleep is the secret ingredient for growth, immune function, emotional balance, and learning. Depending on their age, kids need 9–12 hours of sleep each night.
To make bedtime smoother, try:
Establishing a consistent nighttime routine
A warm bath with a calming soak
Pro tip: Add 3–4 drops of lavender essential oil, ½ cup of Epsom salt, and ½ cup of magnesium flakes
Reading a book together
Dimming lights 30–60 minutes before bedtime-This signals to the body it’s time to wind down, making falling asleep easier and mornings a lot happier.
Bottom line: When we focus on protein-packed starts, immune-friendly foods, hydration, healthy snacks, and restorative sleep, we give our kids a foundation for thriving—not just surviving—the school year.
Partner with Hendon Wellness
If you’re ready to take these healthy habits a step further, Hendon Wellness can help you customize a wellness plan that works for your family’s lifestyle. From nutrition guidance to supplement support, we help you simplify health so kids can shine in and out of the classroom. I look forward to working with you!
As a healthcare professional, my primary role involves creating a comprehensive roadmap for my patients' wellness journey, starting from identifying the root cause of their symptoms to setting achievable health goals. In our initial consultation, we extensively review the patient's health history to understand their unique needs and aspirations better.
-Katie Hendon MSN, APRN, FNP-BC, FMACP
