Back to School Herbal Remedies
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As the new school year begins, kids (and parents!) face a mix of excitement, stress, and exposure to new germs. While good sleep, balanced meals, and handwashing are the foundation of wellness, herbal remedies can offer gentle, natural support to ease the transition. Here are some tried-and-true herbs that can help your family thrive this school season.
1. Immune Support
Echinacea – Often used at the first sign of sniffles, echinacea may help shorten the duration of colds. A child-friendly tincture or tea can be a good addition to the fall routine.
Elderberry – This antioxidant-rich berry is a favorite for boosting the immune system. Elderberry syrup (homemade or store-bought) is not only effective but also tasty for kids.
Astragalus – A traditional herb in Chinese medicine, astragalus supports long-term immune strength. It’s often simmered into soups or stews for a subtle boost.
2. Focus & Calm
Lemon Balm – Known for its gentle calming effects, lemon balm tea can help ease nervousness and support better focus during homework time.
Chamomile – A classic bedtime herb, chamomile can settle restlessness and encourage restful sleep—essential for school success.
3. Digestive Comfort
New routines and cafeteria food can sometimes upset young stomachs.
Ginger – Great for nausea and occasional tummy aches, ginger tea or chews are easy to pack in a lunchbox.
Peppermint – Helpful for indigestion or gas, peppermint tea is soothing and kid-friendly.
4. Stress & Emotional Balance
Back-to-school transitions can bring big emotions.
Tulsi (Holy Basil) – This adaptogenic herb helps the body respond to stress and promotes emotional balance.
Lavender – A few drops of lavender essential oil (diffused or added to a bedtime bath) can help calm nerves and support relaxation.
Essential Oils are powerful and potent substances. Make sure you do dose them properly and use only high quality essential oils. Lavender (Lavandula augustifolia), Roman Chamomile (Chamaemelum nobile), Sweet Marjoram (Origanum majorana), Bitter Orange/Petitgrain (Citrus aurantium), Tangerine (Citrus reticulata) are all soothing and calming to the nervous system. You can diffuse them or make a calming blend diluted in a carrier oil and apply to the bottoms of your feet before you go to bed. All these oils are perfectly safe with small kids so don't be afraid to use them. If you prefer to use floral waters instead, dilute a small amount of lemon balm or chamomile floral water in your water bottle.
Recipe:
Nerve Tonic Formula
3 parts lemon balm
1 part chamomile
1 part oats
1/2 part chrysanthemum flowers
1/2 part rose petals
1/4 part lavender flowers
Prepare as an infusion and drink 1 cup three or four times daily. If you don't have chrysanthemum flowers or oats, use at least the combination of lemon balm, lavender, chamomile and rose petals. Drinking even lemon balm is calming and you should have a pot or two of this wonderful plant at home.
Herbs can be wonderful allies for families navigating the back-to-school season, offering natural support for immunity, focus, digestion, and calm. Combined with healthy routines and lots of encouragement, they help children feel more resilient and ready to take on the year ahead.
Contact with Nature
Although we often forget it in our over-stressed world, nature has a therapeutic effect on adults and kids alike. It makes me sad to hear that the sound of singing birds is now used as a therapy in therapeutic centers for anxious children. Why the heck do kids not spend time in nature in the first place? Go out into nature, spend time in the forest, practice gardening, hug trees.
Yoga and Meditation
There are many techniques to calm the nervous mind and yoga is my favorite as I practice it for more than a decade. Any exercise is good but it should be practiced in a calm environment or in nature, not in overcrowded gyms. Teach kids how to meditate, they are so willing to do it to calm their minds after a difficult day at school.
Nutrition
There's no way around it - everything begins with the right nutrition. There's a saying ''You are what you eat''. Do you want to look like a doughnut or a fresh strawberry? Your skin, nails, hairs, your mood, even your sleep can be improved with the right nutrition. As a Mind Body Eating Coach, I don't believe in one diet suitable for everyone. But there's one thing all nutritionists agree on - eat more fruits and veggies. If you or your kids struggle to eat 10 servings of fruits daily, here's an easy button!