Essential Wellness Strategies During Back to School (for kids & adults): Allergy Management, Strengthening the Immune System, Hormone Balancing and More!

Aug 21

5 min read

As the school year is starting for kids around the world, many people prepare for getting back into regular routines, getting supplies to do so, and following schedules. Getting back into routine can be a challenge, especially if there are underlying health issues that have been going on for months, seem "normal", and are altering your wellness (whether you realize it or not).

A symptom in children and adults that are often viewed as "normal" is mouth breathing. I recently had a conversation about this with Oris Wellness' Dr Julia, holistic dentist and pediatric and family wellness coach (check out the full recordings under "Programs" (free for Enlighten Holistic Health Community Members!).

Mouth breathing is often caused by nasal congestion, a deviated nasal septum, allergies and/or enlarged tonsils and adenoids. Over time, mouth breathing IS NOT NORMAL!

Our bodies are meant to breath through our nose. Our nose provides our bodies air that is warmed and humidified. When we breathe through our mouth, the air is cold and unfiltered, introducing allergens, viruses, bacteria and other irritants into our mouth, throat, and lungs. This is why tonsils and adenoids get swollen due to those tissues getting irritated and them trying to block further irritants from getting in. I also see people sick with bronchitis and pneumonia that often time stem from allergies and mouth breathing.

Prolonged mouth breathing can also cause other signs and symptoms such as dry mouth, sore throat, bad breath, increased cavities and/or gum disease, developmental changes in the jaw and teeth. Mouth breathing and allergies can also lead to sleep issues of snoring, sleep apnea, drooling, restless sleep.

These symptoms cause a domino effect of other body systems falling out of balance when sleep is compromised. Sleep is vital for us to detoxify at night and have energy and focus during the day. Just one night of poor can increase stress to our bodies and spike our stress hormone CORTISOL.

Allergies not only can plug up the nose but can make sleeping at night even more difficult as HISTAMINE (our allergy immune response) is a stimulant, blocking melatonin from working to allow us to fall asleep and stay asleep.

Figuring out the root causes for your mouth breathing plus preparing early to adopt practical strategies in mouth breathing management plus allergy prevention can help students (and adults!) to help improve focus and attention in school and work. Manage these issues of mouth breathing ans allergies can also help to keep us staying well into the fall and winter months when our bodies slow down and are at risk for catching viruses such as Flu, COVID, and the common cold virus.

Understand Common Fall and Winter Allergens

Knowing what triggers allergies during these seasons helps in planning effective prevention. Common allergens include:

Mold spores: Thrive in damp, warm environments, often found in the air or around fallen leaves.
Dust mites: Increase indoors when back to school, stirring up dust in carpets and bedding.
Pollen: Grass pollen blooms from Spring into Fall then transitions into Fall allergens such as Weeds, Trees (along with year round mold and dust).
Pet dander, Insects: Indoor pets and Insect shed and can contribute to allergy symptoms, especially when windows are closed.

Recognizing these allergens allows families to take targeted steps to reduce exposure both at home and school.

Create an Allergy-Friendly Home Environment

A clean, well-maintained home reduces allergen buildup and supports wellness. Consider these actions:

Regular cleaning: Vacuum with a HEPA filter vacuum cleaner at least twice a week. Dust surfaces with a damp cloth to avoid spreading allergens. Wear a mask while dusting to avoid breathing in allergens.
Control humidity: Use a dehumidifier to keep indoor humidity between 30-50%, discouraging mold growth.
Wash bedding weekly: Use hot water to eliminate dust mites and allergens from pillows, sheets, and blankets. Use hypoallergenic pillow and mattress covers to protect dust mites from getting embedded in these hard to clean items we sleep and breathe on.
Keep windows closed on high pollen days: Check local pollen forecasts and plan ventilation accordingly.
Use air purifiers: HEPA air purifiers in bedrooms can reduce airborne allergens significantly.

These steps create a safer space for children and adults to rest and recover.

Prepare for School and Work with Allergy and Immune System Management in Mind

Schools and work environments can be a hotspot for allergens, viruses and bacteria, especially in older buildings or crowded classrooms. Here are ways to prepare:

Get Allergy Skin Testing to determine exactly what you're allergic to and determine the severity of reactions from the test results. Book your appoint through the "Book Now" button on the website. From there, I provide a personalized treatment plan of how to manage allergens.
Take Custom Allergy Drops, an immune system therapy (like a vaccine) based on allergy test results, to help teach your body to be less reactive to allergens.
Get vaccinated stay up to date on required vaccines PLUS seasonal vaccines like Flu and COVID
Communicate with school staff: Inform teachers and school nurses about your child’s allergies and any necessary medications or emergency plans.
Encourage handwashing, wear a mask: For yourself and teach children to wash hands (before meals, before and after touching their nose, eyes and/or mouth) to reduce allergen transfer. Wear a mask when mowing the lawn, raking leaves, other other yard work. Also wear a mask during cold and flu season.
Take allergy medications and/or supplements: Ensure you and/or your child have access to antihistamines or nasal remedies as prescribed, and that school staff know how to assist if needed.

These preparations help adults and children manage symptoms and stay comfortable throughout the day.

Build Healthy Habits to Support Immunity

Strong immunity can lessen the severity of allergy symptoms. Focus on habits that promote overall health:

Balanced diet: Include in season, local andd organic fruits and vegetables (at least 3 different veggies PER MEAL) rich in vitamins, minerals, and antioxidant, which support immune function.
Regular exercise: Outdoor activity helps clear nasal passages but avoid high pollen times like early morning.
Adequate sleep: Aim for 8-9 hours per night (for adults, more for kids!) to help the body repair and resist allergens.
Hydration: Drinking plenty of water keeps mucous membranes moist and better able to trap allergens. Avoid caffeine, processed sugar, and alcohol which are dehydrating
Stress management: Stress can worsen allergy symptoms, so encourage relaxation techniques like deep breathing or quiet reading time, especially at the end of the day before bed to allow for a restful nights sleep. Take regular breaks throughout the day away from screens, minimize screen time, and turn off screens at least 2-3hrs before bed time.

These habits contribute to resilience against seasonal allergies and improve focus and energy for your day at school, work or in life.

Monitor Symptoms and Adjust as Needed

Allergy symptoms can change with weather and exposure. Keep track of symptoms to adjust care:

Use a symptom diary: Note when symptoms worsen and possible triggers (ie when seasons/weather change, certain foods you're eating).
Consult holistic healthcare provider: Regular check-ins with me can help update treatment plans.
Adjust supplements, medications, drops: Seasonal changes might require different dosages or types of allergy relief.

Being proactive helps prevent severe reactions and keeps children comfortable.

Final Thoughts on Managing Allergies, Immune System Health and Wellness During Back to School

Preparing for school while managing fall and winter allergies requires planning and consistent care. By understanding allergens, creating a clean home and work environments, building healthy habits, and monitoring symptoms, people can improve their body's wellness and reduce allergy impacts. This approach supports children and adult's well-being and helps them focus on being successful during the school year.

Start early with these strategies to make the transition smoother and keep allergies from interfering with yours and your loved ones success in balanced health and wellness. Schedule to get personalize guidance with Kitty Woo Ham, FNP at Enlighten Holistic Health. Or if you've been noticing issues like mouthbreathing which you thought or told were "normal" but continue to persist, schedule to get that evaluated to prevent it from worsening.