As the end of summer is approaching and kids are getting ready to head back to school, there is no better time to set some new habits and get back into a healthier routine. It is important that we set a back-to-school routine to help keep our kids healthy and set them up for success while starting a new school year!

Things to consider:

Heathier Snack Options

As much as kids love sugary foods & treats, try to limit their exposure to them as well as processed foods. According to the American Heart Association, most snack food and drinks are full of sugars, sodium, and are higher in saturated fats. Focus more on feeding them nutrient dense whole foods like fruit, nuts, and yogurt for their snacks.

Boost Immune System

There are always so many germs floating around during the school year, so it is important to help try and boost their immune system to keep kids from getting sick. It is beneficial to add some Vitamin C rich foods such as mangos, tangerines, sweet yellow peppers, or strawberries into their diet. Also, supplementing their diet with a daily multi-vitamin and/or some Nutridyn Fruits and Greens.


During sleep our bodies go through processes to restore, repair, and fight off infections. Sleep is also a determinant of how well our brain functions, which is important for our kids to get enough sleep so they can learn in school. Grade school aged kids should be getting 9 – 12 hours of sleep a night, while teenagers will need approximately 8 – 10 hours.


Fresh Air & Exercise

Just 20 minutes of aerobic exercise a day helps boost our body’s ability to neutralize bacteria and viruses! According to the CDC, “Regular physical activity can help children and adolescents improve cardiorespiratory fitness, build strong bones and muscles, control weight, reduce symptoms of anxiety and depression, and reduce the risk of developing health conditions such as: heart disease, cancer, type 2 diabetes, high blood pressure, osteoporosis, and obesity.” Make it a family affair and go for a family bike ride!

Get Adjusted!

Kids have spines and a nervous system just like adults. It is important that the spine, nervous system, and brain can all work together for proper growth and development in kids. Chiropractic care helps remove nerve dysfunction which allows the body to restore its natural balance and rebuild immune functions. Read this previously published blog by Dr. Melanie that breaks down why adjustments are important for kids if you have more questions.


For more information or to schedule an appointment to have your child adjusted, you can call our office at 701-730-3867 or schedule online!

We are wishing parents & kiddos a healthy, fun, & successful school year!

~Kinzie Koch, DC