Back-To-School Wellness Made Simple

Herbs to Keep Kids (and Parents) Energized and Resilient

While the back-to-school season can be exciting, it can also bring with it anxiety, sleep disruptions, and contagious illness. As kids adjust to the busy days ahead, it’s the perfect time to support their bodies and minds with herbs and positive lifestyle habits. When chosen with care, natural remedies can be an outstanding ally to help strengthen immunity, calm anxious energy, focus the mind, and keep digestion on track during this season of transition. These remedies keep parents healthy, relaxed, and well-rested too! From gentle teas to convenient tinctures, nature offers a toolkit that can help your child feel balanced, focused, and ready to take on the school year. Here are my top picks!

Immunity

Blue and Black Elderberry – My number one herb for families to protect against infectious illness, elderberry helps to strengthen the immune system and reduces the chance of catching the latest bug making the rounds due to its antiviral properties. If you or your child does become sick, it helps to reduce the severity and duration of the virus. Elderberry is most effective when used alongside yarrow to bring down a fever. A no-sugar added elderberry tincture and concentrated yarrow extract can be found in my apothecary.

Easing the Nervous System

Lemon Balm – A wonderful herb to help calm back-to-school anxiety and stress, lemon balm is exceptional for both adults and kids, either as a soothing tea or potent tincture, like the one in the apothecary. It is known to calm the nervous system, improve mood, and boost intellectual performance. Lemon balm is also helpful for ADHD and autism, as noted in this post.

Catnip – This beloved herb isn’t just a favorite of cats; it’s also a traditional herbal remedy for addressing low-grade fevers, upper respiratory tract infections, headaches, sleep disorders, and indigestion. Making an infusion from fresh or dried catnip is an excellent way to enjoy the herb.

Chamomile – A traditional remedy with a long history of use, chamomile is outstanding for encouraging relaxation and calm sleep; digestive complaints; pinkeye/conjunctivitis (when used as an external eyewash); and relieving muscle tension.

Lavender – I like to use a few drops of lavender essential oil on my pillow at night to promote relaxation and ease into sleep. It’s also very helpful at bedtime for children who are having a tough time transitioning from the free-wheeling schedule of summer to a more structured school year.

Digestive Complaints

Fennel – When fennel seeds are made into an infusion, the tea helps to ease upset stomachs, heartburn, and flatulence. It also addresses constipation. See recipe below.

Ginger – Well-known for its ability to soothe upset stomachs and address nausea, a simple ginger tea can be made by dissolving one teaspoon of ginger powder in one cup of hot water. It can be enjoyed with a small amount of raw honey.

Peppermint – A popular plant that’s easy to grow, peppermint helps to treat diarrhea and headaches when consumed as a tea.

Recipe. Fennel Infusion: You need one teaspoon of crushed fennel seeds and one cup of boiling water. Pour the boiling water over the fennel seeds and allow the infusion to steep, covered, for 10 to 15 minutes. Drink 3 cups daily. Take after meals for digestive issues.

Safety

While each of these herbs is generally considered safe, it is always wise to consult with a naturopathic physician before using herbal remedies with children — especially if there is an underlying health condition, allergies, or medication use.

For an expanded list of natural remedies for children, additional tips, and dosing information — see this post.

Supportive Lifestyle Tips

Outdoor Time is Essential

In our modern age, it’s much more common to see kids on their phones and devices instead of outside enjoying nature — I’m here to advocate for a change! Not only does spending time in nature get kids moving to burn off extra energy, improve oxygen intake, and boost brain health, it is also crucial for calming the nervous system and supporting immunity. As I wrote in Nature Rx: “The Science-Supported Miracle Medicine That’s Free“:

“Numerous studies have shown that time in nature can lower rates of obesity, diabetes, asthma, nearsightedness, and hypertension — while also improving sleep […] and immunity. Moreover, researchers have found that the benefits of nature impact our mental health by reducing mood disorders such as depression and anxiety. Additionally, it improves ADHD symptoms, focus, and boosts a sense of well-being and resiliency with less of a tendency towards rumination.”

When kids head back to school, those long hours indoors make time in nature even more essential. A quick walk through a park or other green space after school for twenty minutes is all it takes to reap the benefits. Weekends can be spent engaging in longer outings or family camping trips.

A Word About Refined Sugar

Sugary sweets generally go hand-in-hand with childhood and are certainly an enjoyable aspect of growing up. While there is nothing wrong with indulging in the occasional sweet treat, refined sugar has snuck its way into a wide range of everyday foods — from bread and ketchup to breakfast cereals and canned soups. If we aren’t careful, it’s easy to overload on hidden sugars. This in turn can lead to more sick days, behavioral problems, and cognitive issues in our children. Ideally, focusing on naturally sweet whole fruit (berries are an outstanding option), winter squash, unrefined grains, and whole foods with plenty of fiber and nutrients will go a long way in laying a foundation of good mental and physical health, growth, and clarity for these important years and beyond.

The Takeaway

Supporting children’s health doesn’t have to be complicated — it can be as simple as turning to time-tested herbs, making space for daily nature time, and being mindful of sugar intake. Elderberry, lemon balm, yarrow, and other gentle botanicals can help bolster immunity, calm the nervous system, and soothe common complaints, while outdoor play fuels both body and mind. Paired with whole, nourishing foods, these habits create a strong foundation for resilience, focus, and well-being. Visit my apothecary today to learn how our natural remedies can help to support you and your family in this goal!

Nicole Apelian

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