It's back to school time! That time of year when children must adjust to having a regular routine five days a week. Having to be in school a number of hours each day, focusing during classes and coming home to spend more time on homework can be a great challenge for any child (and their parents). Add all of that stress on a child with a learning disability such as ADD, ADHD or dyslexia, this can be especially challenging.
For many young children, having an abundance of energy can pose challenges in the classroom for the children and the teacher. Children can learn in different ways, some finding it harder to sit and pay attention, others needing to doodle, and some with learning disabilities that pose extra challenges. Children with Attention Deficit Disorder (ADD) with or without hyperactivity as well as children with Dyslexia need extra support to make their school days happier and more fulfilling.
Here are some things to consider as the first day of school approaches:
Children's brains and bodies need certain nutrients to get going in the morning. A lack of proper nutrition will lead to fatigue, brain fog and poor focus during school. Some of these nutrients include essential fats for proper brain functioning, complex carbohydrates for energy and brain power and good quality protein for sustained focus and physical energy. A great breakfast could be oatmeal with fruit and nuts or nut butter, or granola with greek yogurt, berries and eggs.
Packing lunches and snacks should have the same consideration. Healthy options could include fruits and vegetables, hummus and crackers, nuts (if permitted), seeds, and probiotic yogurt or kefir. Staying away from pre-packaged and processed foods is recommended, as they often contain artificial ingredients and additives. Preparing ingredients ahead of time can be very helpful for busy parents. Spending a little time Sunday chopping fresh veggies and fruits and organizing a weekly lunch meal plan can save time, money and stress!
Children with poor digestion often do not absorb nutrients properly. Lack of proper nutrient absorption may cause essential nutrient deficiencies which leads to several issues including poor concentration and focus. It may also lead to aggressive behavior and hyperactivity. Signs of poor digestion include constipation, diarrhea or complaints of tummy aches and fatigue. It can be helpful for parents to ask their children about their digestive habits and to educate them on what is "normal" and what is not.
Children and adolescents between the ages of five and eighteen need at least 8 to 10 hours of restful sleep each night. Proper sleep hygiene includes no stimulating behaviour including television and electronics at least an hour before bed. Healthy bedtime routines include brushing teeth and getting changed into pajamas early, with calming behaviour such as storytelling or reading just before sleep. Melatonin, the hormone that promotes restful sleep, is only produced in complete darkness, so minimizing night lights is recommended for more quality sleep.
Children are naturally full of energy. Children with ADHD find it especially difficult managing their energy and behaviour so restlessness can cause distractions and frustration in the classroom and at home . Talking to and encouraging teachers to let those children run a few laps before sitting in class, or doing jumping jacks, may be a great way to help them use up some of that excess energy in order to sit down and focus better. Making sure children get physical activity each and every day is a great way to expend energy and even allow for better eating and sleep habits.
Steps for Success
These are only a few of the possible factors that may affect your child's behaviour and aggravate those with learning disabilities. Implementing some of the tips above may help tremendously with your children's health and performance at school and have the kids, teachers and parents happy, healthy and safe!
For additional help and a more thorough assessment, ask your Naturopathic Doctor! They can assess the physical health and review each individual and offer suggestions and remedies to ensure each child gets the best care possible!
It seems everyone is busy these days. Between work, family and social obligations, the hours are squeezed in and many people find themselves rushing, only to feel completely exhausted at the end of each day. This overload takes its toll on the mental and physical states of our body and eventually we are trying to pour from that empty proverbial cup. When this happens, we become less productive, chronically fatigued and unhappy.
So how do we make it all work? It's no secret that putting oneself on the back burner works the opposite way it is intended. We know we SHOULD be making time for self care, but it is often a struggle to find not only the time but also knowing WHAT to do. Like anything, with a little bit of planning and strategy, you can make self care part of your weekly and even daily routine. Here are five ways you can use to make it all work:
Schedule It In
Just as you would schedule a meeting, a cleaning at the dentist or your child's hockey game, scheduling in self care is the first step. Literally putting it in your calendar allows you to ensure you get the time. How do you do this if you already feel like you have no time? You MAKE the time. This is the myth we tell ourselves, that there is no time, when in fact we are just not prioritizing our self care. Ten minutes of meditation in the morning, switching to airplane mode after 8pm so you can read or an entire afternoon of play, whatever it is, if you schedule it in and commit to it, you can find the time.
Plan Ahead What You Will Do
Knowing what you are doing ahead of time will allow you to use that time more efficiently. If you plan to go for a trail walk for 30 minutes Sunday morning, you can prepare your attire ahead of time and map out the route. Many people who do not plan ahead spend their time trying to figure out what to do and in the end waste time and achieve less. Knowing what, how and where will allow you to get the most out of your time and ensure a sense of accomplishment, no matter how much time you set aside.
This is usually the hardest part of self care time. With much of our lives driven by the art of multi-tasking, thinking about the past or planning for the next thing, being in the present moment is difficult for most. The practice of staying present in itself is an act of self care and is incredibly useful for productivity, self-awareness and stress management. By eliminating distractions, such as turning off or leaving your phone behind, letting people know you will be unavailable or even making sure you aren't tackling more than one thing at a time will allow your time to be used more efficiently.
We are not typically aware of our breath. It is a remarkable thing that we can go about our day rarely aware of our breathing, yet it is most commonplace. We might think this is efficient, but often it turns against us and we ignite inefficient stressful breathing patterns that affect our posture and movement and very often lead to pain. Our breath is the bridge that we have that connects our intention and voluntary control to our physical self, particularly the nervous system, which directly influences our response to stress. When we slow and focus our breath we can reduce the symptoms of stress and invite calm and recovery to our physical self and state of mind.
Studies show that being thankful opens the door to improved mental and even physical wellbeing. Gratitude is a positive state of mind and when we focus on the things we appreciate it can offset negative feelings and even pain. Grateful people take better care of their health, which in turn improves their physical health overall. Being grateful also reduces negative emotions and feelings such as anger, resentment and regret, so psychological health and even relationships improve. As we elevate being thankful, we sleep better, breathe better and feel better.
Starting a self care routine can be like sitting at the base of a mountain, but with these tools you can be sure you are setting yourself up for success. Self care is not selfish, instead it is a necessary act that will improve your life by allowing you to fill up that cup and pour so that everyone, including you, gets their share!
Massage therapy is becoming a popular healthcare option for more and more people each year. It is not a luxury service aimed solely at relaxation. It is a clinically-focused practice that can be used for the treatment of both acute and chronic health conditions such as:
Massage Therapy and Healthcare in Nova Scotia
Massage therapy is considered a complementary form of healthcare. This means that massage is commonly used together with conventional medical practices in an approach to reach and maintain optimal health. Integrative care is a growing practice where multiple healthcare practitioners work collaboratively to care for the needs of an individual. Physicians, Naturopathic Doctors, Chiropractors, Physiotherapists, Oriental Medicine Practitioners (Acupuncturists) and Nutritionists are some of the most common professionals that Massage Therapists work with as part of a holistic approach to healthcare.
Currently in Nova Scotia, Massage Therapy is not a regulated profession. Despite many years of effort, the profession continues to strive for provincial regulation, matching four other provinces in Canada. For example, in Ontario, the CMTO (College of Massage Therapists of Ontario) has been established by the Ontario government to protect the public and ensure they receive "safe, effective and ethical care". Colleges of practice exists for all regulated health care professions, such as physicians, chiropractors and physiotherapists. Not to be confused with educational institutions, these colleges set standards and policies to ensure the professionals are accountable for the care they provide. MTANS (Massage Therapist Association of Nova Scotia) follows the standards of practice set by the CMTO and all members are accountable to the same rules for professional conduct and quality of care.
In Nova Scotia, over 40, 000 people are without a family doctor. That number is predicted to increase with the population of physicians aging and aiming to retire also rising. When patients are seeking medical attention, without having access to a general practitioner, they often end up in the emergency room or go without care. Emergency room physicians do not specialize in general practice, and many patients end up waiting extended periods of time for care that they could otherwise receive alternative therapies for. Massage therapy offers a solution to part of this problem, in having the ability to remedy some of the ever growing burden of a stressed healthcare system in our province.
Working Together for Positive Change
Understanding the practice of massage therapy is a useful tool for the public when they are seeking positive outcomes for their specific health related concerns. Educating the public, including patients and other healthcare providers, on how massage therapists can help is a step in the right direction for positive changes in Nova Scotia and across Canada. We must be the change, inform ourselves of all our healthcare options and work together to create and sustain happy and healthy lives!