There seems to be a never-ending array of stressors for parents, especially during the back-to-school period. The demands of work-life balance, coupled with the challenge of creating a positive learning environment for children, can be overwhelming. There are foods and nutrient solutions that can help parents navigate these demands and help set kids up for a great school year.

Healthy Lifestyle Habits for Stress Relief

We can start with tweaks to our diet, introducing foods and snacks that are great for parents and kids alike. Foods that naturally support health and help to relieve stress. Then we can bring in some stress busting superstar supplements, such as magnesium, GABA, melatonin, omega-3 fatty acids, and glycine. Nutrition helps everyone get back to learning mode and plays a central role in stress management.

What is with all the stress these days? Stress is a physiological response to challenging situations. On the bright side stress can serve as a motivation tool, but chronic exposure to stress has detrimental effects on physical health and mental well-being. For parents, persistent stress can lead to conditions such as insomnia, anxiety disorders, depression, and cognitive decline. None of these make the back-to-school season easier.

In addition to healthy guidelines such as eating a balanced diet, drinking enough water to stay hydrated, and limiting or avoiding alcohol and caffeine, there are many other dietary considerations that can help relieve stress. For example, complex carbohydrates are metabolized more slowly and therefore help maintain a more even blood sugar level, which creates a calmer feeling.

A diet rich in complex carbohydrates includes whole grains, vegetables, and fruits. It’s a healthier option than eating a lot of simple carbohydrates found in processed foods. When we eat is also important. Check out the MIND diet. Try to adopt it as a guideline for creating healthy meals. Don't skip meals. Doing so may result in blood sugar fluctuations that make us feel jittery, which may worsen underlying stress.

Here’s a handy checklist for following the MIND diet, widely thought to be one of the healthiest eating plans to support overall wellness and sharp minds at every stage of life.

MIND Diet Guidelines

Foods to eat include

• 3+ servings a day of whole grains
• 1+ servings a day of vegetables (other than green leafies) 
• 6+ servings a week of green leafy vegetables
• 5+ servings a week of nuts
• 4+ meals a week of beans
• 2+ servings a week of berries
• 2+ meals a week of poultry
• 1+ meals a week of fish
• Mainly olive oil if added fat is used

Foods to limit include

• Less than 5 servings a week of pastries and sweets
• Less than 4 servings a week of red meat (including beef, pork, lamb, and products made from these meats)
• Less than 1 serving a week of cheese and fried foods
• Less than 1 tablespoon a day of butter/stick margarine

The Role of Supplements When it Comes to Stress

Magnesium promotes a sense of calmness and relaxation. 

Magnesium plays a crucial role in supporting a healthy mood and brain function. Research shows magnesium deficiency can exacerbate feelings of stress. By regulating neurotransmitters – the chemical messengers in the brain – magnesium helps maintain neural plasticity and resilience against stress.
 
As an added benefit, magnesium promotes healthy sleep by activating the parasympathetic nervous system, responsible for relaxation and rejuvenation. Incorporating magnesium-rich foods like spinach, nuts, seeds, or a daily magnesium supplement into our diet may be beneficial when we feel stressed. 
 
GABA: Its role in supporting a healthy mood.
Gamma-Aminobutyric Acid (GABA) is a naturally occurring amino acid that acts as a neurotransmitter in our brain. It plays a pivotal role in reducing neuronal excitability throughout the nervous system, promoting a sense of calmness. Increasing dietary intake of GABA through fermented foods like yogurt or kimchi or via supplementation could help support mood health and promote a sense of relaxation. 

 
Melatonin's importance for a healthy sleeping pattern.
Melatonin is a hormone primarily known for its role in regulating sleep-wake cycles. Adequate sleep is vital for managing stress levels. Kids who have trouble getting back into a healthy sleep routine at summer’s end may benefit from a melatonin supplement too.
 
While our bodies naturally produce melatonin, certain factors like exposure to light at night or shift work can disrupt its production. Turning off those electronic devices an hour before bedtime can be helpful. Also, considering melatonin supplements or consuming melatonin-rich foods like cherries could improve sleep quality and overall stress management.

 
Omega-3s: Their role in healthy cognitive function and mood support.
Omega-3s are essential fats that play significant roles in maintaining cognitive health and promoting a sense of calm – often needed during times of high-stress levels. Foods rich in omega-3s include fish like salmon and mackerel. Omega-3s are also found in lower amounts in flaxseeds and chia seeds. Supplements are a great way to increase omega-3 levels for those who don’t get enough in their diet. Liquid omega-3s that are purified are tasty enough to add into smoothies or use as salad dressings. Omega-3s strongly support cognition and learning, so they are important throughout the year but especially during the school year.

 
Glycine’s effect on stress, occasional fatigue, and sleep quality.
Glycine is an amino acid that supports healthy cognition, mood, and sleep. It helps to elevate serotonin, the feel good hormone, and promotes a sense of calmness. Glycine may also help us overcome occasional fatigue, as it boosts energy metabolism in cells. Incorporating glycine-rich foods like meat or legumes into our diet may help us get on track toward our best sleep ever. 

Managing back to school stress is easier with a few key lifestyle modifications starting with paying attention to the quality of our diet and taking advantage of some key stress-busting nutrients. Incorporate magnesium, GABA, melatonin, omega-3s, and glycine in our diet can help the whole family get off to a great start to the school year.