By amy lupton

Whether your children are going back to school, homeschooled, in a co op, virtual education, day care, moms day out, nanny, beginning kinder, about to graduate—or better yet you are a parent that just needs to survive it all…

We get it and have been there! And know certain herbs and lifestyle tips can help :)

We love the summer and all the wonderful fun activities that come with it. We tend to play hard during the summer break, with later nights and full days in the sun. In the fall, school schedules tend to hit us harder than the sun-filled summer days. The kids have long days away from the house, with evening activities several days a week. Work schedules intensify as parents and we add on our chauffeur duties carting the kids to and fro. Our fall weekends are filled with sports, Liferoot markets and school & church activities. Making sure we are feeling our best is important and necessary to keep us all rolling along.

Whatever your schedule may be—we wanted to share with you some tips & herbs we have compiled through the years that have helped us and many families get through the transition to school and fall schedules.

As these tips are wonderful for children, many parents can incorporate these and see a benefit too!

Happy fall yall!

Movement & Rest

These two opposites are paramount for each day.

Many children don’t move enough during the day if they are attending school. With physical education classes and sports only occurring a couple days of week it can make it hard to squeeze it in. There is also a tendency to stay up later, just wanting to unwind, watch tv, because of homework or late night activities.

Movement and Rest makes each of the other better, moving nutrients around the body, detoxes and boosts the immune system. Resting is the only time children grow and when the brain can create new neural pathways for learning.

Action Steps:

Simple Movement as a Family - On days there is limited activity take a walk as a family after dinner, take pets on a walk etc. Our family prioritizes a 30-45 min walk with some running with the dogs. We play frisbee, kick the soccer ball, or sprint around or play a game. As we walk and play, we chat about the day, filling each other in and talking. This might be some of our only time together, so it is cherished as well as getting in movement.
Small spurts of movement during homework/work time can make a difference in focus and get the body moving. We have a mini rebounder trampoline, and it works great if the kids need a few minutes of movement while sitting. A walk around the block, some jumping jacks, pushups etc can be quick things to work movement in. This is also great for adults that are working at a desk or computer. Make sure and take a break every hour to move your body, do some quick squats etc. Standing desks are also helpful.
Candling Down at Night - When it comes to rest, candling down the house is important. Making sure there are no fluorescent or led lights on in the house, or that they are tinted orange or yellow for nighttime brain function. You want to give the brain the signal it’s bedtime, and making it dim in the house will start to do that. Lighting a candle can be helpful too, it can signal relaxation.
Airplane Mode - Making sure there is no wifi on in the house at night is important for quality sleep. No cell phones (or other electronic devices) should be near the body when sleeping. Even in airplane mode, the device will still emit some emfs the body doesn’t need while it’s trying to repair. It is easy to set a simple plug timer for the wifi to go off at night and then come back on in the morning, as well setting a small table outside your room that your phone can be placed if you need it on in case of an emergency.
Creating a sleep sanctuary can help the body detox at night. Having a dark and cool area with a clean and comfortable bed can help you get into deeper sleep. If your child can’t sleep in the dark, there are many options for nightlights that don’t disturb sleep patterns and melatonin production. These are usually orange or red in color.
A sleep routine is great for children and adults. Whether it’s bathing, a calming body oil or lotion, a candle down and a book, or a cup of nighttime tea… the body loves signals and so will you. :) Here below is one of our favorite nighttime teas.

Fairytale Nighttime Tea

We encourage organic and dried herbs for this blend. Once mixed, use 1-2 tbs and seep in 8 oz of hot water for 5 min. Strain. You can serve with a bit of raw honey or lemon for taste. Enjoy! Safe for children too :)

1 part chamomile
1 part spearmint
1 part catnip
1 part skullcap
1 part lemon balm
Optional to mix it up: 1/3 part lavender, 1 part orange peel, 1/3 part rose petals, 1 part butterfly pea flower (this will make the tea blue :)

Nutrition

I preach this a lot, because it makes a difference! I can not stress enough how foundational nutrition at home affects the health of your family.

I am not saying perfection is the key. You will definitely find our family out for burgers after a sports competition, having cake at a bday celebration, or a moms night out with cocktails…but I can say 90% of the time we are eating well, and we eat prioritize eating well at home.

Day to day nutrition for children and parents is important to keeping the immune system regulated, and being able to fight off stress in any form. There are as many eating regimens as there are people, but what I tell my clients is find what works for your lifestyle. Keeping the idea that fresh, wholesome foods make a happy body.

Here are some guidelines that we stick with:

Fresh food is the best food. We are talking fresh veggies, fruits, meats and grains. Grab your fresh ingredients from the store and make something. For those of you on a budget, using raw, fresh ingredients is usually cheaper than its packaged counterpart, no matter what type of eating lifestyle you follow. And it always tastes better and is better for your body.
Watch the sugars. They are hidden in everywhere and everything. We point back to fresh foods instead of packaged for this reason too.
Don’t cook with vegetable oils at the store. They turn rancid quickly and are not good for you despite what you might have heard. Steer clear of canola, vegetable, soybean, corn, peanut, cottonseed, sunflower seed, grape seed oils. Stick to oils that are more stable such as ghee, coconut, avocado, tallow, olive (not to cook with, used at room temp). A little goes a long way, and don’t forget the grass-fed butter…makes everything taste better.. and great for children’ brain development too. :)

Lunch/Snack Ideas for Children and Adults

We love the stainless steel lunchboxes with all the compartments for fresh foods :) Planet Box is our fave and we have had them for years without too much wear and tear. They don’t keep food odors and are non-toxic free of phylates and BPA.
We always will include a fresh fruit and veggie in our meals such as a salad, sliced carrots and cucumbers, apples, avocado, celery etc. Most kids and adults will eat these when packed in, even if they aren’t their favorite. If your child is picky, add some hummus, guacamole, low sugar/organic ranch dressing, or organic nut butter.
Some other ideas to pack in would be leftovers, organic meats and cheeses, Banza pasta with tomato sauce and fresh basil and parmesan cheese on top, soup & stews, veggie fried rice, flatbreads with spreads.
It’s great to always include your child in planning what they would like and try to compromise on a healthy version. Kids will surprise you when you include them in on the process and make them a co-boss on their lunch.

Water & Liquid Nutrition

Liquid Nutrition such as water, electrolytes and broth are important.

Making sure your children have plenty of water while at school can be challenging. We send two water bottles with our kids each day, and add liquid electrolytes or minerals to it. Cell Food, Mother Earth Fulvic Minerals are great options.

You can also make an electrolyte lemonade that can fuel them (and yourself) while the temps are warmer, or even when it’s colder and people tend to drink less water. We also supplement Ion Biome (intelligenceofnature.com) in our water for gut microbiota health. It is tasteless and very helpful.

Electrolyte Lemonade

One gallon glass mason jar
Equivalent of 4 squeezed organic lemons
Raw honey sweetener (enough to taste to your liking… we usually put 2 tablespoons)
1/2 tsp sea salt
20 drops Cell Food, one dropper full Mother Earth fulvic minerals (you can substitute these with your minerals of choice).
3 squirts Ion Biome
Optional herbs (fresh mint, stevia leaves, or thyme).
Combine and let sit for 1 hour. Shake and serve. Kids can drink about 8 oz of this a day.

Bone Broth

Bone Broth is also a gold mine of nutrition for the whole family and can be used to make stews, soups, or as a side dish for a meal or snack. This is particularly nourishing for parents for stress and mineral depletion, and children for joint & bone, and immune health.

Insta Pot Bone Broth

This can also be made in a slow cooker if you don’t have an Instant Pot, or on the stove (will require about 24 hours cooking time). Just follow recipe and use your own cooking times.

Ingredients: Chicken or Beef Bones (leftover bones from roasted chicken dinner is great), Filtered Water, 2-3 tbs. apple cider vinegar, Optional: vegetable scraps, like celery leaves, carrot peels, onions. Herbal Options: 1/2 tsp thyme, sage, rosemary, 2 bay leaves, 1 tbs astragalus, ashwagandha, or a small handful of dried mushrooms (reishi, shiitake, chaga, or other medicinal mushrooms), Instant Pot, Half gallon jars for storage.

Fill the Instant Pot with your bones of choice. Fill the stainless steel pot about 3/4 of the way up with bones. Cover the bones with water.
Add a few tablespoons of apple cider vinegar. The acidic vinegar pulls nutrients from the bones into the broth water.
Press the soup or broth button on the Instant Pot. Set it to low pressure and the maximum cooking time of 120 minutes. You might need to do this twice for richer, thicker more dense and collagen rich broth.
Let cool and strain. Pour the broth into half gallon jars. Store them in the refrigerator for up to one week. It’s always good to separate and discard fat that settles on top, as it has been heated heavily and should not be used.

Herbal/Nutraceutical Immune Support

Herbs and nutraceuticals are wonderful for fall and keeping the immune system boosted. The whole family can benefit from adding a few things in to keep the body balanced.

Elderberry Syrup - This is an all around immune booster for the family. Made from the berry of the elder plant, it works with the body’s natural resistance to boost immune response to viral and bacterial pathogens. Safe for children too :) Try out our Elderberry Syrup kit here!
Camu Camu Berry - A berry that is very high in natural vitamin C, wonderful in supplemental form. Make sure to get organic when possible.
Fermented Cod Liver Oil - There have been all sorts of hype surrounding cod liver oil, but it still remains a nutritional rockstar. It contains high levels of vitamin A and D, and is a natural way to supplement with these. Only use reputable brands that perform toxin testing such as Rosita and Jigsaw health.
Fulvic/Humic Minerals - This is a great way to fill in the gaps mineral wise, because most people are so deficient in minerals. We love Mother Earth and Cosova brands, but there are many reputable companies out there. You can add a few drops to your water each day, as well as the children.
Ion Biome- This is a liquid supplement that strengthens tight junction integrity at the gut lining, which protects the immune and neurologic systems and regulates the delivery of water and nutrients to the body. Great to add to water bottles each day. intelligenceofnature.com
Herbal Infused Bone Broth - We love bone broth and adding herbs to it can really elevate the nutrition and deliverable nature of the liquid. Herbal Options: 1/2 tsp thyme, sage, rosemary, 2 bay leaves, 1 tbs astragalus, ashwagandha, or a small handful of dried mushrooms (reishi, shiitake, chaga, or other medicinal mushrooms. Herbs can be also added after making the broth such as nettle, lemon balm, chives, etc.
Quercetin- This is a pigment found in many fruits and veggies and is thought to prevent the body's release of histamine. Many people that find themselves with seasonal allergies have found it super helpful when the cold/flu season comes around. We always like to get it naturally through consumption (dill, cilantro, chives, fennel), it can be helpful to supplement with it to get a stronger dose.
Turmeric - Many have heard of turmeric’s anti inflammatory properties, and this can apply in the fall when schedules and stress is high. Many children don’t love the taste of turmeric, but using a recipe like Golden Milk can be a wonderful and anti-inflammatory tonic. Its great in the evening on a cooler night.

Golden Milk Recipe

2 cups organic coconut or whole milk
1 1/2 teaspoons grated fresh ginger
1 inch fresh turmeric, peeled
pinch freshly cracked black pepper
1 teaspoon coconut oil
1/4 teaspoon ground cinnamon
1/4 teaspoon vanilla extract
1-2 tablespoons honey, coconut sugar, maple syrup, or stevia (or to taste)
Mix in a blender and then pour into a pot and heat till warm. Serve warm :)

If your child is just starting out with this taste, add a small amount of these spices at first and work your way up.

Nettle- One of our fave herbs to keep the body responding to histamine and allergens properly. Great source of calcium and minerals, wonderful as a tea or tonic.
Lemon Balm- We love this herb for kids, as its helps regulate the nervous system, especially when they are packed with full schedules. Also lovely as a tea. Note: if you have hypothyroid issues, please refrain from using.

Good Hygiene

Honor the skin as the first defense barrier to the immune system.

I have been teaching for years that your skin and its health are so important in immunity. The immune system relies on the skin to detect, defend, and create a barrier as a first defense against pathogens. This previous Liferoot blog gives a great picture on the beautiful responsibility of the skin.

“The first line of defense (or outside defense system) includes physical and chemical barriers that are always ready and prepared to defend the body from infection. These include your skin and 'friendly' bacteria that live on it.” ~Science Hub

The largest organ, the skin, does some amazing things. The microbiota (or all the living organisms) host millions of bacteria which educate the immune system as to what is hanging around (2). You heard that right, educate. They basically school the immune system on what needs paying attention to. So cool right? Those bacteria on your skin and the healthy skin biome layer are PARAMOUNT to your immune system getting the moment-to-moment debriefing it needs to launch the attack on the pathogen that needs to take a hike.

If you are using harsh anti-bacterial soaps and body washes, masking the skin with disrupting chemicals and products, your skin ain’t gonna perform at top notch.

So how do we mindfully keep our family’s skin healthy?

Use clean, organic and non-invasive body and beauty products. If your not sure what this means and where to look, visit ewg.org and compare the products you have. Most companies that don’t contain harmful chemicals, hormone disruptors, additives, anti-perspirants will shout it loud and clear. So you will know. But beware when it just says natural, because regulations don’t require much there. Note: Any products on our site are free of harmful skin disruptors and are nourishing to the skin biome to keep it top notch.
Keep the skin moisturized. This is important. When the skin is dry, pathogens can get in easier to the lower skin layers. Please follow the above and get as clean as you can products. Liferoot’s Your Best Body Oil can help moisturize the skin and keep pathogens at bay with its mix of essential oils and herbs.
Eat and feed the family selenium and collagen. which can be found in meat, fish and eggs, it can also be added to your diet in nutritional yeast, which is also full of those vital B vitamins. Collagen can be found in most of the above foods (meats, eggs) but require Vitamin C and Zinc to complete the process properly in the body (hence, eat the rainbow).

Saying No and Not Feeling Guilty About It

This might be the most important lifestyle change for parents to be in charge of with their kids.

Being too busy can cause havoc in the immune systems of the whole family. Our time and energy are precious resources that we should use wisely. And that means we can’t do everything or expect our children to as well.

They need downtime, even teens and adults.

Some ideas:

Try to pick a day (or afternoon, or a few hours) where everyone has downtime/freetime. Nothing is expected and they can pick the activity they want. Something that makes them happy.
If might look different for each member of the family—bath and self-care for mom, painting or book reading for kids, and gardening for dad. Maybe a soccer game for you all, or a long walk or hike.
Don't overcommit the children. Even if its activities they love, they can get burned out, and so can you. Limit after school activities so you aren’t getting home every evening at 8 pm.

Back to School Herbs & Lifestyle Tips for Families