From Chaos to Calm: Nutrition and Stress Tips for the School Year

As the back-to-school season begins and fall approaches, students and parents face a whirlwind of new schedules, responsibilities, and expectations. Within the excitement and anxiety of a new academic year, two key factors play a crucial role in student well-being and performance: nutrition and stress management. Addressing both early on can set the tone for a healthy, productive school year.

Nutrition: Fueling the Brain and Body

Good nutrition is essential for cognitive function, concentration, and energy. Skipping breakfast, relying on processed snacks, or consuming too much sugar can lead to fatigue, irritability, and trouble focusing, which can lead to increased stress levels. To minimize stressful mornings, prepare breakfast the night before. Some examples of quick, simple ready-to-go breakfasts include overnight oats, yogurt with fruit, egg bites, and homemade microwave breakfast burritos on whole grain tortillas. Find recipes on the Tahoe Forest Wellness website at tfhd.com/recipes

Stress: Recognizing and Managing the Load

Transitioning back to school can trigger stress in students of all ages. Academic pressure, social dynamics, and after-school commitments can be overwhelming. Stress can manifest physically (headaches and stomachaches), emotionally (irritability and anxiety), or behaviorally (withdrawal and poor sleep). Parents and educators should look for signs of burnout and create supportive routines. Tools like mindfulness, deep breathing, adequate sleep, and regular physical activity can help students regulate stress levels. Encouraging open conversations about emotions also fosters resilience.

Creating a Balanced Routine

Balancing nutrition and stress management doesn’t have to be complicated. Meal prepping on weekends, sticking to consistent bedtimes, and carving out tech-free time for relaxation can all contribute to a smoother school transition. When students feel well-nourished and supported emotionally, they’re more likely to thrive both in and out of the classroom.

This fall, let’s aim to provide students not just with school supplies, but with healthy lifestyle habits that build a foundation for life-long success. If you or your child could benefit from nutrition or stress management support, please visit tfhd.com/wellness to find more information about services such as nutrition consultations, fitness classes, restorative resources, and more!

by Brooklyn Dreher, MS, RDN, LD, Tahoe Forest Wellness