By Stephanie Ray, ND, Board Certified Naturopath & Herbalist

As children and teens grow, you may notice new behaviors—shyness, mood swings, lack of focus, or impatience. These are all part of natural development, but the return to school can amplify them, especially when combined with the pressures of academics, new social situations, and today’s environmental exposures. For example, research shows that chronic environmental stressors—such as long-term air pollution—can impact a child’s brain health, immune function, and even mood. The good news: simple foods, daily routines, and targeted herbal formulas can help offset these stressors and support your child’s physical health, emotional wellbeing, and cognitive clarity.

In each strategy, you’ll also find my clinical recommendations for specific BIORAY® formulas to address and support your child or teen’s needs as they start the school year strong.

1. Begin the Day with a Prebiotic & Probiotic Breakfast

A healthy gut supports a healthy mind. Breakfasts rich in prebiotics and live probiotics nourish the gut-brain axis, supporting the production of neurotransmitters like serotonin and dopamine, which promote mood balance and social ease.
Try this yummy recipe for a calm stomach and to increase the happy hormones: serotonin and dopamine.

Best Oat Breakfast Bowl

• 1/2 cup uncooked organic oats (quick or old-fashioned)

• 1/2 cups plain yogurt (with live cultures)

• Fresh fruit (pineapple, blueberries, raspberries, banana)

• 2 mL of NDF Tummy® or Belly Mend

Mix oats, yogurt, and Tummy® or Belly Mend® portion into jars, and top with fruit. Let it sit overnight in the fridge for a quick, nourishing breakfast.

BIORAY® formulas that enhance good gut microbiome: NDF Tummy® for children and Belly Mend® for teens.

 

2. Essential Nutrients for a Growing Body

A child and teen’s growth spurts, immune resilience, and overall vitality depend on more than just macronutrients—they require a full spectrum of trace minerals and vitamins. These micronutrients play crucial roles in hormone production, bone development, energy metabolism, and cellular health. Gaps in trace minerals or vitamins can contribute to fatigue, low mood, and even difficulty focusing in school.

Nutrient-Dense Foods to Prioritize:

• Dark leafy greens (such as kale, spinach, and chard)

• Sea vegetables (like nori, kelp, or dulse flakes)

• Pasture-raised eggs

• Wild-caught fish (such as salmon and sardines)

• Legumes and lentils

• Nuts and seeds

• Berries and citrus fruits

RAYZ (by BIORAY®) formula that is high in trace minerals and nutrients & excellent for children and teens: All Systems Glow formula.

 

3. Liver Support To Decrease Moodiness & Frustration

Because a child’s liver is still developing and must process more toxins relative to its size than an adult’s, it is naturally more sensitive to environmental toxins. This can be called liver chi stagnation or congestion. This shows itself as moodiness, frustration, or difficulty adapting to change. Gently supporting liver detoxification not only helps the body process these everyday toxins, but also brings greater emotional balance and resilience.

Top Liver Foods:

• Asparagus

• Cauliflower

• Broccoli

• Watermelon

• Artichokes

• Lemon water (4+ glasses/day)
  

BIORAY® formulas that enhance healthy moods and transitions: NDF Calm® for children and Liver Lover® for teens.

 

4. Ensure Daily Bowel Movements

In Traditional Chinese Medicine there is the proverb, “When the bowels aren’t moving every day, no progress can be made.” Occasional constipation or sluggish bowels in a child or teen can lead to irritability, abdominal discomfort, decreased appetite, or a general sense of physical discomfort. Encourage daily elimination with these TCM-favored foods:

Five Common Foods That Support Sluggish Bowels:

1. Pears – Moistens dryness, soothes the intestines, gently promotes regularity

2. Sweet potatoes – Supports spleen function, aids digestion, provides fiber

3. Oats – Lubricates the intestines, assists gentle bowel movements

4. Black sesame seeds – Moistens the intestines, supports regular elimination

5. Kiwi fruit – Contains enzymes and fiber to help move stool and support digestion
   

BIORAY® formulas that enhance soothing bowel movements are: NDF Pooper® for children and Good To Go® for teens.

 

5.  Incorporate Brain-Boosting Foods for Focus & Clarity

Environmental factors can play a  role in a child’s or teen’s learning and attention. Specific foods support cognitive function and energy:

Food for Great Brain Function:

• Chlorella

• Cilantro

• Shiitake and maitake mushrooms

• Goji berries
  

These botanicals and foods help cleanse cells, and promote sustained focus in a growing child or teen.

BIORAY® formulas that enhance focus and clarity: NDF Focus® for children and RAYZ Thinking Cap for teens.

 

6. Address Unexplained Angry Outbursts & Sugar Cravings

Kids and teens experiencing sudden anger or a sense of “just not feeling like themselves” may be linked to unwanted organisms. Addressing this can improve learning and behavior. Part of the solution is proper handwashing – its simple and an evidence-based solution.

How to Wash Hands Effectively:

1. Wet hands, lather with soap (front, back, between fingers)

2. Use index finger to clean around each cuticle and under nails

3. Scrub at least 20 seconds

4. Rinse and dry well

5. Use your towel to open public restroom doors
   

BIORAY® formulas that enhance removing unwanted organisms: NDF Happy® for children and RAYZ Life is Peachy for teens.

 

7. Create a Consistent Nighttime Ritual for Great Sleep

Adequate sleep is essential for memory, learning, and mood regulation in a child or teen. Sleep deprivation can impact attention, academic performance, and emotional regulation.

Recommended Sleep Per Night:

• 4–6 years: 11–12 hours

• 7–12 years: 10–11 hours

• 12–18 years: 8–9 hours

Bedtime Rituals:

• Drink water

• Take a warm shower and brush teeth

• Get cozy in bed with a favorite book

• Place a dab of lavender oil on your child’s or teen’s pillow
  

BIORAY ® formulas that enhance getting and staying asleep: NDF Sleepy® for children and RAYZ Dream Machine for teens.

Success & Creating Connection

Setting routines—whether prepping meals on the weekend or making library trips a ritual—models resilience and organization. These small habits foster lasting confidence, connection, and can foster joy in your child’s back-to-school journey.

References

1. Brunst, KJ et al. “Exposure to Air Pollution and Cognitive Function, Brain Structure, and Mental Health in Children: A Systematic Review.” Environ Int. 2021; 156:106651.
   

2. Dinan, TG & Cryan, JF. “The Microbiome-Gut-Brain Axis in Health and Disease.” Gastroenterol Clin North Am. 2017; 46(1):77-89.
   

3. Grandjean, P. & Landrigan, PJ. “Developmental Neurotoxicity of Industrial Chemicals.” Lancet. 2006; 368(9553):2167-2178.
   

4. Owens, J. “Insufficient Sleep in Adolescents: Causes and Consequences.” Minerva Pediatr. 2014; 66(1):63-71.
   

5. American Academy of Pediatrics. “Learning Disabilities, Dyslexia, and Vision.” Pediatrics. 2009; 124(2):837-844.
   

6. Jiang, J. et al. “Parasitic Infection and Academic Performance in School Children: A Review.” Asian Pacific J Trop Biomed. 2017; 7(2):113-119.
   
   

For clinical use only. These statements are for educational purposes and are not intended to diagnose, treat, or cure any condition. Consult your healthcare practitioner for personalized recommendations.