No matter if you are a student, parent, or working adult, September feels like a fresh start. A new school year’s routine contrasts drastically with the more laid-back schedules and activities summer offers. Anything new may bring excitement, but sometimes also stress, fatigue or low motivation. Read on to understand how the power of lifestyle and natural medicine can make all the difference.
Start with Foundations: Lifestyle Habits Set the Tone
Sleep
Getting adequate sleep quantity and quality can affect our physical, mental and emotional state, and the consequences of the lack of them are felt quite naturally the next day. An aspect that might be less obvious is the consistency of sleep. There is consensus that daily regularity in sleep timing is important for health and performance (1).
Because we are speaking of consistency, the habit repetition needs to span more than just a few days. August is a good time to gradually form a pattern. Give yourself time to include tweaks if certain details and timing don’t work.
Nutrition
Summer, holidays, and fun can sometimes mean more allowance for quick carbs, refined sugars and processed foods. With the approach of fall, it is a perfect timing to return to reinforcing our immune systems.
Balanced, anti-inflammatory meals is always a go-to for supporting immunity. Prioritize colors: all the red, orange, green, blue and purple hues represent different ranges of phytonutrients. Did you know phytonutrients also strengthen a plant’s immune system (2)? Avoid peeling fruits and vegetables to insure you are consuming your colors (and fiber!).
There is no one color that is better than another, it is rather the variety that has the power. That goes for the types of food as well: carbs, proteins and fruits and vegetables.
Movement
As for many things, quantity does not necessarily beat quality, and that is true for work as well. Working a lot does not necessarily make you more productive if the work is inefficient. One of the best ways to enhance your productive output and efficiency is to take a pause and move!
As hard it is to take away time from the work at hand and participate in something that does not seem directly related, movement has been researched time and time again for its benefits: greater ability to focus, improve brain function, enhanced creativity and improved leadership skills (3).
Digital Boundaries
With the rise of portable electronic devices, most people know that reducing screen time, especially before bed, helps with better sleep and consequently, general health.
To help reinforce this habit, having a rule that the bedroom is a screen-free space reserved for relaxation, rest and sleep only, can help. This might sound simple until it is really pacticed. Many of us charge our phones overnight because we use it as our morning alarm. To counter this, charge your phone outside of the bedroom, in the first space that you usually will visit in the morning (e.g. the bathroom). This ensures that your room is a rest sanctuary, that your phone is charged full for the next day and that you will physically get up to go turn off your alarm in the first place you need to visit in the morning. A bonus is that there will be less chance you hit the snooze button.
This is simply one habit to adopt around screens. Turning on airplane mode or other personalized modes can create individualized restrictions on what you need the most. Taking the time to analyze your habits will certainly create more efficient lifestyle choices.
Natural Support for Common Back-to-School Challenges
For those who want to start September with added support, Adrien suggests the following natural solutions for common back-to-school challenges:
- Low energy - Especially after long days or early mornings: Energex Endurance
- Stress and anxiety - New classes, workload, or family demands: Ashwagandha and L-theanine
- Focus and brain fog - Especially in teens, students, or busy adults: Energex Focus
Even if you don’t have school, the back-to-school period is a reset for everyone. Optimize your health early, because health optimization doesn’t turn on like a switch. It is about quality, consistency and constant personalization. Try new things, and don’t fret changing for the better. It is the small rituals that build resilience.
References
- Sletten TL, Weaver MD, Foster RG, Gozal D, Klerman EB, Rajaratnam SMW, et al. The importance of sleep regularity: a consensus statement of the National Sleep Foundation sleep timing and variability panel. Sleep Health: Journal of the National Sleep Foundation. 2023 Dec 1;9(6):801–20.
- LDN KDM MS, RD. Harvard Health. 2019 [cited 2025 Aug 4]. Phytonutrients: Paint your plate with the colors of the rainbow. Available from: https://www.health.harvard.edu/blog/phytonutrients-paint-your-plate-with-the-colors-of-the-rainbow-2019042516501
- 4 science-backed ways physical activity can improve employee performance & productivity - ParticipACTION [Internet]. 2023 [cited 2025 Aug 5]. Available from: https://www.participaction.com/blog/workplace/how-activity-improves-employee-performance/
