Balance with Brook
Finding Balance in Back-to-School
How to ease anxiety for kids and adults in transition back to school.
By Brook Barney
Health & Wellness
It's that time when schedules and routine changes can take some adjusting, emotions run high, and for many parents and kids alike, the balance game begins. The past two years have left many families feeling at a loss of control, fearful, and imbalanced. Anxiety rates have risen by over 40%, and our children need our help more than ever. We all know we can't control life, but we can take steps to support ourselves and our children when life presents challenges.
Balance starts with the basics—Sleep, Nutrition, and Movement. Basic yes, easy, not so much. If it were so easy, everyone would be walking around in a healthy physical, mental and emotional state.
Here are some TIPS to improve these 3 core areas that can significantly improve overall well-being, balance, and support.
SLEEPOver 50 years of sleep studies show that adults thrive on 7-8 hours and kids on 8-10 hours of uninterrupted sleep which is critical for easing anxiety and supporting overall health.
To improve sleep, we need to balance our circadian rhythm (sleep/wake cycle) by increasing melatonin at night and decreasing cortisol. Start by turning down your lights an hour before bed, avoid screens two hours previous (blue screens increase cortisol, the wake hormone), and stop eating 2-3 hours before bed.
Further support can include meditating, stretching, writing your to-do list, practicing gratitude, journaling, deep relaxing breathwork, reading a book, diffusing calming oils such as lavender or eucalyptus, and getting sufficient magnesium.
Creating a sleep practice is training your brain that it's time for rest and repair. This routine will allow for deep sleep rather than a racing mind that keeps you up all night, leaving you tired, anxious and stressed.
Restorative sleep supports overall energy and balance, increased memory and brain function, immunity, and moods.
NUTRITION & MOVEMENTAnother critical sleep-supportive method and way to find balance is a nourishing, nutrient-rich diet and moving your body. The foods we eat are the messengers signaling our immune system, hormones, sleep, energy, and mood regulation.
Start by focusing on quality proteins, healthy fats, supportive carbohydrates, fiber, and water and reduce highly refined and ultra-processed foods such as white flour, white sugar, fried foods, inflammatory oils, processed meats, artificial ingredients, additives, and sweetened drinks.
The key to finding balance is starting in these 3 critical areas: sleep, nutrition, and movement practicing daily, and allowing sufficient time to experience the results.
Now I leave you with my love and support during this school year and a recipe to get started today. Be well, friends!
CHIA PUDDING
Chia pudding is an excellent breakfast or snack because it is quick, easy, and full of protein, healthy fats, and fiber.
How to make:
Pour 1/8 C chia seeds into a mason jar
Add 1 C almond or coconut milk
1 Tsp Vanilla
1 TBLS Pure Maple syrup
Let sit for 5 min., stir, then refrigerate for 2 hours—overnight
Add toppings: hemp, berries, raw cacao, maple syrup
Brook Barney—Natured Balance Health & Wellness—is a Certified Integrative Nutrition Health Coach who guides individuals through their health journey physically, emotionally, mentally, and spiritually back into a balanced state. She is a mother to two kids, an Ogden, Utah native, and enjoys all things outdoors, movement, travel, family, friends, and community. Her intention and passion are to bring more health and wellness to our communities, work environments, and homes. Brook’s focus is restoring energy and health, reducing stress and pain, life transitions, and renewing balance and purpose through mindful practices, awareness and connection, nutrition, movement, and nature. By providing a safe, confidential space to explore and transform, Brook offers support and guidance in developing new sustainable lifestyle changes, patterns, healthy habits, and self-alignment through 1:1 and group classes, and corporate programs (in-person and virtual).
Connect with Brook:
https://www.naturedbalance.com/
https://www.instagram.com/naturedbalance/