September is here, and with it comes the swap from swimsuits to textbooks and beach bags to backpacks. The shift from summer’s relaxed vibe to the structured school year can be a challenge, but it’s also a great time to think about what feel-good routines you'd like to prioritize heading into fall. 

Looking for some healthy habits to support your gut and overall health during this season of transition? We’ve got you covered! 

1. Fuel Your Mornings 

When it comes to nutrition that will support your gut and energy levels, eating enough is priority #1. Mornings during the school year can be a busy time, but that to-go mug of coffee that you grab quickly on your way out the door is not breakfast! Drinking coffee on an empty stomach can lead to digestive discomfort and suppress appetite cues, which makes it harder to get in a variety of nutrient-dense foods during the day.  

Getting a wide range of foods is really important for your gut, so instead of starting your day with just coffee, try building a breakfast that includes a source of protein, carbohydrates, fat, and fiber. All these components are essential for a fueling, satisfying, and gut-supporting meal! 

2. Build a Balanced Lunchbox

It’s also a great idea to include a source of protein, carbohydrates, fat, and fiber when you’re packing a balanced lunch for yourself or your kids. To make this process easier and more engaging for the whole family, consider filling small baggies or containers at the start of the week with various fruit, veggie, dairy, grain, and protein options. When it’s time to pack lunches, encourage everyone to pick one food from each category! This way, every lunch is filled with variety and foods that everyone enjoys. And as a perfect pairing, toss in a can of SunSip soda or Health-Ade Kombucha in those lunchboxes with an ice pack—it’s an easy, delicious way to get that extra gut-healthy goodness! 

3. Have Fun with Hydration

Staying well-hydrated is also crucial for smooth digestion and overall health. Aim to make plain water your primary beverage, but know that other fluids can 100% contribute to your overall hydration status. For instance, cracking open a can of SunSip alongside lunches, snacks, or dinners is a functionally fizzy way to stay hydrated and enjoy a better-for-you beverage choice that is anything but boring.  

When you enjoy a can of SunSip, you’ll be met with classic and craveable flavors like Raspberry Lemonade, Cherry Cola, Lemon Lime, Strawberry Vanilla, Root Beer, and even our newest bubbly bestie, Peach! Each sip delivers gut-supporting prebiotics from agave inulin, a good source of vitamins C, B6, B12, zinc, and selenium, and no stevia. With 5g of sugar per can (compared to 40g in most traditional sodas), SunSip can also help you lower your intake of added sugars without giving up the sweet, satisfying flavors you love!  

4. Aim for Adequate Sleep

Sleep is often compromised in the flurry of school activities and fall social commitments. However, adequate sleep is vital for cognitive function and memory consolidation. Research has found associations between short sleep duration, irregular eating patterns, and diets lower in nutritional quality (1). Over time, these patterns can have negative impacts on your digestive and overall health.  

Transitioning from long summer nights to shorter days and earlier bedtimes can be tough but try to establish a consistent nighttime routine that allows for 7-9 hours of sleep most nights.  

5. Protect Your Peace 

Have you ever heard of the gut-brain connection? Even if you haven’t, you’ve likely felt it through the sensation of “butterflies in your stomach” or having a “gut-wrenching” experience. Your brain can send signals of stress, excitement, anxiety, or anger to your gut, and these emotions can trigger an array of digestive symptoms. These symptoms can impact your hunger cues, cravings, bowel regularity, and more. If you’d like to learn more about the gut-brain connection, check out this blog post. 

During this change of season, try exploring different stress management techniques. If you’ve been wanting to get into the habit of a deep breathing or meditation practice, now could be the perfect time. Gentle movement, like yoga or outdoor walks, can also help you manage stress and support your digestive health.  

Summer may be coming to a close, but there are endless ways to support your mind, body, and gut heading into the fall. Here’s to a happy and healthy school year ahead! 

Sources:

1. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7797530/

This blog post was written by Claire Chewning, RDN & Certified Intuitive Eating Counselor

Claire is a Registered Dietitian and Certified Intuitive Eating Counselor who's not on board with restrictive diets. She’s the owner and founder of Yours Chewly Nutrition, a virtual private practice where she helps individuals heal from chronic dieting and disordered eating so that they can discover peace and trust in their relationships with food + body. She’s also Health-Ade’s Registered Dietitian Advisor and loves educating employees and consumers about all things gut health from a non-diet perspective! She even writes a few blogs from time to time. Cheers!