[Article updated on 19/09/2023]
The start of the school year is synonymous with returning to work, school and sporting or cultural activities… with a sustained pace, often accompanied by a drop in energy.
Before reading on
I’m not an expert in this field, but I am passionate about nutrition and health.
The articles you’ll find on my site are the result of in-depth research that I’d like to share with you. However, I would like to stress that I am not a health professional and that my advice should in no way replace that of a qualified physician. I’m here to guide you, but it’s important that you consult a professional for specific questions or medical concerns. Your well-being is important. So be sure to consult the appropriate experts and take the best possible care of yourself.
So to maintain vitality and continue with lots of positive energy, here are some tips for getting back to school in great shape!
On the program: quality sleep, a balanced and vitamin-rich diet and a touch of physical activity
When it comes to food, we find good habits
I start my day with a good breakfast full of vitamins!
- A drink (water, tea, herbal tea, coffee, etc.) to rehydrate you after a long night fast.
- A fresh fruit, preferably seasonal, to stock up on vitamin C (kiwi, pear, passion fruit, orange, etc.)
- If possible, a portion of starchy foods (wholemeal bread or toasted cereals with a little butter OR oatmeal (low cholesterol) cooked in vegetable milk with a little cinnamon powder (good for your blood sugar) to have some energy all morning, to which you can add some oilseeds (almonds, pistachios, etc.) for magnesium (helps fight stress) and good quality proteins and lipids.
- You can add plain dairy because calcium allows better use of all other nutrients.
If you are not hungry at breakfast time you can :
- Divide this by taking the drink, dairy and fruit, starchy foods mid-morning when hunger will be felt.
- Perhaps it would be interesting to reduce the energy intake of your dinner in order to feel hungry more easily in the morning.
At lunch and dinner, a portion of protein to keep you satisfied, fresh vegetables (around 300 grams per day) as desired, starchy foods for long-lasting energy (pasta, potatoes, quinoa, dried vegetables, etc.), a portion of cheese (sheep’s, goat’s milk, cow’s milk) or natural dairy.
Rather outside of meals (1 hour before, as a snack): a seasonal fruit (2 to 3 per day).
Prefer cooked vegetables and fruits if you are tired, so as not to tire your body further and put colors and flavors (herbs, spices, etc.) on your plate!
I reconnect with the good taste of homemade
Even if, with the start of the school year, your days are busier, avoid consuming industrial products at all costs.” Indeed, these products, too rich in unsaturated fats, simple sugars, salt, colorings and additives, will not help you keep in shape on a daily basis, quite the contrary…
So spend a little time cooking up some delicious, healthy meals. Choose minimally processed foods to ensure good health all year round.
Balance is in variety!
Focus on vitamins and minerals for a healthy return to school
To better manage stress and fatigue: marine magnesium and spirulina are great allies.
Spirulina is a cyanobacteria containing multiple minerals and trace elements. It provides tone and vitality to combat physical and mental fatigue. It also helps strengthen your immune system throughout the year and fight against stress and anxiety. It also offers energizing and anti-deficiency properties, due to its high content of easily assimilated vitamins and minerals. In addition, its great richness in iron and its antioxidant action makes it a superfood, and an excellent health ally!
Marine magnesium in treatment of at least 3 weeks, what it has, helps to regulate and reduce physical and mental fatigue, it relaxes the body and helps reduce stress.
Vitamin C is the anti-fatigue ally par excellence. He will save you from any state of weakening! In red fruits and citrus fruits, kiwis, red peppers… Also remember to sprinkle your salads or other preparations with parsley, chives…
Vitamin D naturally produced by the body thanks to exposure to the sun, it helps to fix calcium and maintain morale. From autumn, the sunshine decreases and an intake of Vitamin D3 is beneficial to reduce the drop in morale and energy.
It is found in drops (5 drops every morning until the end of spring).
Sleep well for a full return to school: sleep needs to be prepared
In order to promote good sleep, try to lighten the evening meal, with a good portion of colorful vegetables (cooked or raw) and especially starchy foods (rice, pasta, potatoes, etc.) which allow the secretion of endorphin and good sleep.
Optional: a source of lean protein, such as poultry or white fish
For a return to school in great shape, find a regular sleep rhythm adapted to your needs
In order to regain some regularity, start now to re-establish a small sleep rhythm. So, go to bed a little earlier and try to maintain this rhythm all week to fill up your sleep capital.
Furthermore, after your light meal, do not hesitate to consume a relaxing and soothing herbal tea.
Thus, chamomile, linden or valerian are three plants well known for their soothing properties.
Choose a physical activity that you enjoy and practice it regularly!
Take up your favorite sport or try something else!
Take time to set a time slot once or twice a week.
Doing a sport that you love, which relaxes the body and mind, which allows you to release and evacuate bad vibes is an excellent health ally!
In fact, sport stimulates your immune system and therefore makes you less vulnerable. Practicing regular physical activity also has beneficial effects on the quality of your sleep and plays a role in preventing cardiovascular diseases, obesity and diabetes.
Other more relaxing activities are also very interesting, such as meditation, reading, theater, painting… These are all moments that you will take for yourself and which will help you on a daily basis to cope with the obligations of life!
Be positive, make beautiful and big plans for this new year.
Happy back to school… In great shape!