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 with earlier mornings, academics, new social situations, and today’s environmental exposures.

In Traditional Chinese Medicine, late summer is associated with the Earth element and the Spleen and Stomach—digestion, nourishment, grounding, and routine. It is a wonderful time to help children transition from the freedom of summer into the rhythm of a new school year.

Research also continues to show that environmental factors such as air pollution can influence the developing brain. Recent studies have found associations between air pollution exposure and changes in brain development and connectivity during childhood and teen years.

The good news is that simple foods, consistent daily routines, and targeted herbal formulas can support your child’s physical health, emotional wellbeing, digestion, and cognitive clarity.

In each strategy, you’ll also find my clinical recommendations for specific BIORAY® formulas to support your child or teen 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 and support the production of neurotransmitters like serotonin and dopamine, which are involved in mood, motivation, and emotional wellbeing.

From a TCM perspective, the morning is an important time to nourish the Spleen and Stomach, which work together as a functional system to transform food into the energy a growing child needs. A simple, nourishing breakfast helps support this process and gives them steady fuel for the school day.

Try this yummy recipe for a calm stomach and healthy gut:

Best Oat Breakfast Bowl

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

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

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

• 2 mL NDF Tummy® or Belly Mend®

Mix oats, yogurt, and NDF Tummy® or Belly Mend® in a jar and top with fruit. Let it sit overnight in the refrigerator for a quick, nourishing breakfast.

BIORAY® formulas that support a healthy gut microbiome: NDF Tummy® for children and Belly Mend® for teens.

2. Essential Nutrients for a Growing Body

A child or teen’s growth spurts, resilience, and overall vitality depend on more than just macronutrients—they require a full spectrum of trace minerals and vitamins.

These micronutrients play important roles in hormone production, bone development, energy metabolism, and cellular health. Gaps in trace minerals or vitamins can contribute to fatigue, low mood, and difficulty focusing in school.

In TCM, we think about food as part of the medicine. Growing children need consistent nourishment to build Qi, Blood, and Essence. Qi gives them energy to grow, learn, and play; Blood nourishes the body and mind; and Essence provides the deeper reserves needed for growth and development. This is why nutrient-dense foods are especially important during childhood and the teen years.

Nutrient-Dense Foods to Prioritize

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

• Sea vegetables such as 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 high in trace minerals and nutrients for children and teens: All Systems Glow.

3. Support the Liver for Healthy Moods & Transitions

Because a child’s liver is still developing and must process more environmental exposures relative to body size than an adult’s, it can be especially important to support healthy liver function.

In Traditional Chinese Medicine, the Liver helps keep Qi moving smoothly. When Liver Qi becomes stagnant or congested, we may see more frustration, irritability, moodiness, or difficulty adapting to change.

And what is back-to-school if not a big change?

Gently supporting the liver helps the body process everyday exposures while also supporting healthy moods and smoother transitions.

Top Liver-Supportive Foods

• Asparagus

• Cauliflower

• Broccoli

• Watermelon

• Artichokes

• Lemon water

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

4. Encourage Daily Bowel Movements

One of the first things I look at when a child isn’t feeling like themselves is: Are they having a healthy bowel movement every day?

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 can contribute to irritability, abdominal discomfort, decreased appetite, and a general sense of not feeling well.

The Large Intestine’s job is to let go of what the body no longer needs. Helping children establish a regular bathroom routine before the school year gets busy is one of those simple things that can make a big difference.

Five Common Foods That Support Sluggish Bowels

1. Pears – Moistens dryness and gently supports regularity

2. Sweet potatoes – Supports Spleen function and digestion while providing fiber

3. Oats – Helps moisten the intestines and support gentle bowel movements

4. Black sesame seeds – Traditionally used to moisten the intestines and support elimination

5. Kiwi fruit – Provides fiber and naturally occurring enzymes that support digestion

BIORAY® formulas that support healthy bowel movements: NDF Pooper® for children and Good To Go® for teens.

5. Incorporate Brain-Supporting Foods for Focus & Clarity

Environmental factors can play a role in a child’s or teen’s learning, attention, and brain development. Recent research continues to find associations between air pollution exposure and changes in brain structure and connectivity during childhood and adolescence.

Supporting the body’s natural elimination and detoxification pathways while providing the nutrients a growing brain needs is one practical step parents can take.

Foods for Great Brain Function

• Chlorella

• Cilantro

• Shiitake and maitake mushrooms

• Goji berries

These botanicals and foods help nourish the body, support healthy cellular cleansing, and promote sustained focus in a growing child or teen.

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

6. Pay Attention to Angry Outbursts & Sugar Cravings

When a child suddenly becomes more irritable, angry, craves sugar, or just doesn’t seem like themselves, I pay attention.

There can be many reasons for these changes, and supporting a healthy internal environment is part of the picture. School also means more shared spaces, bathrooms, sports equipment, lunches, and lots of little hands touching the same surfaces.

One of the simplest things we can teach our kids is proper handwashing.

How to Wash Hands Effectively

1. Wet hands and lather with soap, including the front, back, and between fingers.

2. Clean around the cuticles and underneath the nails.

3. Scrub for at least 20 seconds.

4. Rinse and dry well.

5. When possible, use the towel to open a public restroom door.

BIORAY® formulas that support the body in clearing 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, attention, and mood regulation in children and teens.

In TCM, nighttime is Yin time. It is when the body turns inward, restores, nourishes, and prepares for another day. Kids do best when we give their bodies a clear signal that the active part of the day is over.

Recommended Sleep

• Ages 3–5: 10–13 hours per 24 hours, including naps

• Ages 6–12: 9–12 hours per night

• Ages 13–18: 8–10 hours per night

Simple Bedtime Ritual

• Drink some water

• Take a warm shower or bath and brush teeth

• Turn down lights and screens

• Get cozy in bed with a favorite book

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

Try to keep bedtime and wake time fairly consistent—even on weekends. The body loves rhythm.

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

Bonus: Give the Immune System Extra Support

Back to school means more time in classrooms, sports, and shared spaces. When your child experiences a tickle in the throat, chest tightness, fatigue, or lingering irritability, it can be the body’s way of asking for extra support.

In TCM, the Lungs are closely connected to protective Qi, which helps defend the body from outside influences. Supporting the Lungs and clearing what doesn’t belong can help strengthen a child’s resilience during the school year.

NDF Immune® is made with immune-modulating herbs, fruit concentrates, and adaptogenic botanicals traditionally used to support the lungs, throat, and nasal passages. It also contains our proprietary NDF® (Natural Detox Factors) and micronized chlorella to help bind and safely remove heavy metals, chemicals, and other environmental toxins that can interfere with healthy immune function.*

BIORAY® formula for immune and respiratory support: NDF Immune® for children—helping them keep their bounce with ease.*

Success Starts with Rhythm & Connection

Back-to-school wellness doesn’t have to mean doing everything perfectly.

In Chinese Medicine, health is deeply connected to living in rhythm—with our food, sleep, seasons, and daily routines.

Preparing breakfasts ahead of time, sitting down for dinner, getting bowels moving every day, establishing bedtime rituals, or making a weekly library trip can give children something incredibly important during a time of change: consistency.

These small rhythms help children feel nourished, grounded, and connected—and give their bodies a strong foundation for the school year ahead.

References

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

2. Dinan, TG & Cryan, JF. “The Microbiome-Gut-Brain Axis in Health and Disease.” Gastroenterology Clinics of North America. 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 Pediatrica. 2014;66(1):63-71.

5. American Academy of Sleep Medicine. “Recommended Amount of Sleep for Pediatric Populations: A Consensus Recommendation of the American Academy of Sleep Medicine.” Journal of Clinical Sleep Medicine. 2016;12(6):785-786.

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

7. Kusters, MSW, Granés L, Petricola S, et al. “Exposure to Residential Air Pollution and the Development of Functional Connectivity of Brain Networks Throughout Adolescence.” Environment International. 2025;196:109245. doi:10.1016/j.envint.2024.109245.

8. Jara, CA, Jones SA, Nagel BJ. “Longitudinal Associations Between Air Pollution and Adolescent Gray Matter Development: Insights From the ABCD Study.” Environmental Research. 2026;289:123333. doi:10.1016/j.envres.2025.123333.

9. Centers for Disease Control and Prevention. “About Handwashing.” National Center for Emerging and Zoonotic Infectious Diseases.

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

Frequently Asked Questions

How can I help my child prepare for going back to school?

A consistent daily rhythm can help children transition back to school. Start with a nourishing breakfast, nutrient-dense foods, regular bowel movements, healthy liver support, brain-supporting foods, good handwashing habits, and a consistent bedtime routine. These simple habits support digestion, focus, mood, sleep, and overall wellbeing during the school year.

What are the best foods to help kids focus in school?

A growing brain needs consistent nourishment. Foods such as chlorella, cilantro, shiitake and maitake mushrooms, and goji berries can help nourish the body, support healthy cellular cleansing, and promote sustained focus. NDF Focus® provides additional focus support for children, while RAYZ Thinking Cap is formulated for teens.

How does gut health affect a child’s mood and focus?

The gut and brain communicate through the gut-brain axis. A healthy gut microbiome supports the production of neurotransmitters such as serotonin and dopamine, which are involved in mood, motivation, and emotional wellbeing. Starting the morning with prebiotic foods, live probiotics, and nourishing whole foods helps support digestion while providing steady fuel for the school day.

What is a healthy back-to-school breakfast for kids?

A simple breakfast that combines prebiotic foods, probiotics, fruit, and other nourishing whole foods can help support the gut and provide steady energy. One easy option is overnight oats made with organic oats, plain yogurt with live cultures, fresh fruit, and NDF Tummy® for children or Belly Mend® for teens.

How can I naturally support my child’s mood during the school year?

In Traditional Chinese Medicine, the Liver helps keep Qi moving smoothly. When Liver Qi becomes stagnant or congested, children may experience more frustration, irritability, moodiness, or difficulty adapting to change. Liver-supportive foods such as asparagus, broccoli, cauliflower, watermelon, and artichokes can be incorporated into meals. NDF Calm® supports healthy moods and liver function in children, while Liver Lover® provides support for teens.

How can I support healthy bowel movements in my child?

Regular bowel movements are an important part of healthy digestion and elimination. Foods such as pears, sweet potatoes, oats, black sesame seeds, and kiwi can gently support regularity. Establishing a consistent bathroom routine can also help. NDF Pooper® supports healthy bowel movements in children, while Good To Go® is formulated for teens.

How much sleep do kids and teens need for school?

Children ages 3–5 generally need 10–13 hours of sleep per 24 hours, including naps. Children ages 6–12 need about 9–12 hours per night, while teens ages 13–18 need approximately 8–10 hours. Consistent bedtimes and wake times help create a healthy sleep rhythm that supports memory, learning, attention, and mood.

How can I help my child sleep better during the school year?

Create a consistent nighttime ritual that signals to the body that the active part of the day is over. A warm bath or shower, dimmed lights, less screen time, a favorite book, and a consistent bedtime can help children and teens settle into sleep. NDF Sleepy® supports getting to sleep and staying asleep in children, while RAYZ Dream Machine supports restful sleep for teens.

How can I support my child’s immune system when they go back to school?

Back to school means more time in classrooms, sports, and shared spaces. Nourishing foods, adequate sleep, good handwashing, and consistent daily routines can help support a healthy immune system. In Traditional Chinese Medicine, the Lungs are closely connected to protective energy, which helps defend the body from outside influences. NDF Immune® provides additional immune and respiratory support for children.

What nutrients are important for growing kids and teens?

Growing children and teens need a full spectrum of vitamins and trace minerals to support bone development, hormone production, energy metabolism, and cellular health. Nutrient-dense foods such as dark leafy greens, sea vegetables, pasture-raised eggs, wild-caught fish, legumes, nuts, seeds, berries, and citrus fruits can help provide these nutrients. All Systems Glow provides additional trace minerals and nutrients for children and teens.

What are some natural ways to support kids during the back-to-school transition?

Focus on simple, repeatable habits: nourishing meals, a healthy gut, regular bowel movements, liver support, adequate nutrients, good handwashing, consistent sleep, and time to connect as a family. In Traditional Chinese Medicine, health is closely connected to rhythm. Creating predictable daily routines can help children feel nourished, grounded, and supported as they adjust to the school year.