What if putting in a little extra effort and time into building healthy habits at the beginning of the school year could help you stay well and deal with challenges more positively all year long? These healthy habits for back to school take just a little bit of time to implement. Once they are part of your daily routine, you’ll be able to take on each school day with a sense of wellness. Let’s normalize teachers feeling nourished and positive all year long!
Before we dive into good habits of teachers for back to school, I want to help you set yourself up for success for feeling good during the whole school year. I invite you to sign up for The Nourished Collective Newsletter. This health and wellness newsletter is filled with all things nourishment–recommended books and podcasts, recipes, challenges, favorite things from the month before, tips for living low-tox, encouragement, and more! Click here to get the newsletter sent directly to your inbox and start making positive changes for healthy habits!
Why Healthy Habits are So Important To Me as a Teacher
In 2012, I started my very first contracted teaching position as a Resource teacher at an elementary school. Before this, I subbed around the county, which left lots of time to workout and make healthy meals. Once I started my contracted position, I inherited overdue IEPs, a caseload that was well over the cap of 28 students, all while finishing my Master’s degree and finding time to drive an 1.5 hours each weekend to be with my mom who had cancer. Juggling all of those weighty things, especially my mom who was sick, put what matters most into perspective for me- God, family, and health. During that first school year, I leaned heavily onto four habits to keep my mind, heart, and energy positive. They were–sleep, drinking lots of water, prayer + gratitude practice, and daily exercise.
Another recent season that has dramatically changed my life for the better is motherhood. Motherhood has helped me become a better teacher. It also helped me look at other aspects of my life and how they might affect my children. It was during this season that I switched and ditched skincare and makeup products for a clean, non-toxic version, started focusing on my gut health, added more protein to my diet, and tried a clean energy drink during that afternoon work slump at the end of the day. Little did I know that making those changes, would dramatically change how I felt–for the better!
Those seasons have been the most transformational of my life where I learned that in order to best take care of those that I love the most, and be the best teacher for my students, I needed to first and foremost take care of myself. I am so grateful that the first year in my career set the precedent on how to go through hard things and still maintain health and wellness.
Sleep
Let’s talk 5 benefits of sleep. Sleep is literally one of the best free things your body needs. In a podcast episode, Dr. Hyman, a functional doctor, says that “Sleep is medicine, just like food is medicine, and may even be more important than diet.” Sleep regulates your brain function, helps stabilize your mood, supports healthy detox, gives your immune system a boost, and is a time when your body heals. Dr. Amy Meyers, MD, recommends that a child between the ages of 0 to 5 need between 10 to 14 hours of sleep each day. However, adults typically need 7 hours or more for optimal sleep. If you say you are going to go to bed early or at a certain time, keep that promise to yourself! The extra work or the TV show or the phone scrolling can wait–it’ll be there tomorrow. When the school day gets going, you’ll be thankful for the extra zzz’s.
Nontoxic Skincare
It wasn’t until my mom got diagnosed with cancer and I found out it wasn’t genetic that I started thinking about toxins around me. I quickly switched to organic food options when I could. But skincare and makeup were a shift I truly made once I was pregnant and nursing. I knew whatever I put in or on my body could ultimately impact my children and their development. I was on a mission to reduce my toxic load. I still hadn’t found any clean alternatives for makeup and skincare. I was frustrated! I would go to Target or Ulta and search the aisles for something that resembled a clean, non-toxic product, and had no luck. In 2020, I was introduced to my favorite nontoxic skincare and makeup brand. It was at that time that I heard some eye opening facts that I just couldn’t shake:
– that our skin is our biggest organ and that anything put on our skin gets absorbed into our blood stream within 26 seconds.
-that last time the U.S. government passed a law on ingredients in personal care products was in the 1930’s
-that the U.S. only bans around 11 harmful ingredients from being used in self care products (Canada bans around 500, and the EU bans around 1,500)
I then learned that Arbonne has been around since 1980 and bans over 2,000 ingredients from their products…I was hooked! I have switched and ditched all of my skincare and makeup (and personal care products for my children and hubby too) and haven’t looked back once! Moving towards low-tox living helps your body function so much better because it isn’t being overburdened with toxins. Instead, you’ll have more energy to take on the day and teach your amazing students!
Water
Did you know that the human body is made up of about 60% water? I know you have probably heard about the benefits of drinking water daily. Drinking plenty of water is essential for good health. The Cleveland Clinic shares all the benefits drinking water can bring–lubricates your joints, helps organs and cells work properly, helps with digestion, boosts energy, regulates body temperature, improves skin, and curbs cravings. Just drink the water! Buy a cute Stanley or another water bottle that will motivate you to drink, refill, & repeat. (Yes, I know–the one downside is restroom breaks while teaching.)
Protein
I don’t know about you, but I used to always think eating lots of protein was for the body builders, not for a teacher during the school day. Boy was I wrong! Dr. Hyman states in another podcast episode that, “Protein provides us with the building blocks of life—helping us make muscle, connective tissue, hair, blood, enzymes, neurotransmitters, and more.” It’s so fascinating how thousands of molecules in your body are built from 8-9 amino acids that we get from protein in our diet. I usually start my day off with an egg and end it with a dinner filled with some quality protein, however, during the school day I knew I needed another easy source. This past school year, I added in a chocolate protein shake–vegan, gluten free, soy free with 9 amino acids–and it has literally changed my day. Adding a protein shake into your school day is an easy and effective way to help your body get the nourishment it needs!
Gut Health
Gut health-what is it? Over 2,000 years, Hippocrates said, “All disease begins in the gut.” Like, woah! Gut health cannot be summed up in one paragraph because it is that important to all of the other systems in our body. But let’s just look at gut health and the immune system–because getting sick during the school year is no fun! Dr. Pedre shares that, “To keep a strong immune system, start with your gut. Dysbiosis — an imbalance between favorable and unfavorable bugs in the gut — can wreak havoc on your immune system.” He goes on that, “When we fix the gut, the immune system becomes stronger, too.” This past spring, I stopped being stubborn, and I finally added the Green Gut Glow drink to my daily morning routine (my hubby too) and let me tell you–it is a game changer! This specific green drink is filled with 36 fruits and veggies across the rainbow, prebiotics, probiotics, digestive enzymes, ginger, and a collagen builder. If you are looking for more energy, less bloating, more regularity, less brain fog, overall wellness–give it a try! Take this gut health quiz to see how much you know about gut health.
Prayer or Gratitude Practice
This one healthy habit is everything. Prayer changes things. Over the past couple years, I have changed teaching positions, schools, and even the state I’m teaching in, but one thing has remained constant–I can pray to God and He answers prayers. Praying shifts any negative views on issues and helps me move forward during the day. Also, looking back on my day and writing down things I am grateful for–whether big or small (sun shining on me at lunch, a good convo with a coworker)–help me maintain positive feelings. The Mayo Clinic reports, “Expressing gratitude is associated with a host of mental and physical benefits. Studies have shown that feeling thankful can improve sleep, mood and immunity. Gratitude can decrease depression, anxiety, difficulties with chronic pain and risk of disease.” One simple gratitude practice you can implement is writing down 5 things you are thankful for that day or the day before. Give it a try!
Clean Energy
Not all energy drinks and caffeinated drinks are created the same. I get it–the clock hits around 2pm and you are exhausted from the school day. I know that feeling all too well. Instead of grabbing the Diet Coke or spending $17 on an afternoon latte from Starbucks or downing an energy drink filled with who knows what–make the choice to drink something better for your overall health. Earlier this summer, The World Health Organization’s (WHO) cancer research agency classified the commonly used artificial sweetener aspartame as “possibly carcinogenic to humans”–this is the ingredient commonly found in Diet Coke, ice cream, gum, and many other “sugar-free” items. I’ve started grabbing a healthier afternoon energy boost that doesn’t come with the jitters or a crash and is filled with lots of B vitamins, CoQ10 for cellular support, and chromium to support healthy blood sugar levels. Find out more about my favorite Energy FIzz!
Daily Movement
Last but certainly not least, is daily movement. Daily movement needs to be a non-negotiable part of your day. I know how the idea of waking up earlier on a work day is daunting. But honestly, getting in a workout first thing in the morning, helps me tackle the day ahead! I have never regretted a workout or getting some exercise in the morning. For me, working out is actually a stress reliever (exercise reduces cortisol-the stress hormone) and often times I have more energy after working out (and I’m in a better mood). Why is exercise healthy? My favorite Dr. Hyman shares, “Exercise and stress can both impact inflammation on a molecular level, through regulatory effects on the immune system. Clearly, moving our bodies in different ways can have many amazing whole-body benefits.” Some whole-body benefits of exercise include better insulin sensitivity, stress reduction, better brain health, reduced risk of chronic disease, and enhanced detoxification–to name a few. If you don’t already have a daily exercise routine, start small! Add in a 15 minute walk or do arm exercises with light weights. The key is to make it achievable and make it a lifestyle change that just becomes part of your everyday life!
Are You a Nourished Teacher?
I know it can be overwhelming to make lots of changes at once. So pick 1 from the list above and JUST START. Start small, start with achievable steps. Switch one skincare product. Walk 10 minutes. Wake up and say a prayer instead of grabbing your phone. Drink one more water bottle each day. Go to bed 30 minutes earlier. Say no to the Diet Coke. Add more protein to your diet. Drink that green drink that supports gut health. You can do it! But pick one and stay consistent with it. When it is a habit that you see the benefits from and are consistent with, pick another healthy habit and slowly build them all into your amazing life. Then see how this school year is different from all the others because you are making your health and nourishment a priority! Have a great school year!
Find out more:
The Nourished Teacher Essentials
The Nourished Collective Newsletter
Gut Health 101 Quiz–How much do you know about Gut Health?!
The Business Opportunity –Are you a teacher looking for extra income?!