As summer fades and school rushes back in, we had the chance to sit down with Dr. Afridi—our family medicine doc and a mom herself—to get her honest, practical tips on helping kids thrive during these busy transitions. She’s got her own little guy, so her advice comes from both years of medical experience and personal parenting realness.
1. Start with the basics: routine, rest, and role modeling
It’s tempting to pour all your focus into the kids when school starts, but Dr. Afridi reminds parents:
“If you’re running on fumes, it’s hard to show up well for them. Take care of yourself too—get back into your own structure, not just theirs.”
Children learn best by watching what we do, so having your own healthy routines—like consistent bedtimes, balanced meals, and daily movement—helps them adopt the same habits naturally.
2. Build a strong foundation for immunity
Before diving into supplements, Dr. Afridi always starts with lifestyle:
- Plenty of fruits and veggies – Smoothies can be a parent’s best friend. She likes adding kale, greens powders, or local clean protein blends like Fitppl.
- Daily movement – Even for little ones, active play supports immune function.
- Stress management – Yes, kids feel stress too. Teaching them simple deep breaths can make a difference.
For basic supplements, kiddos can benefit too—but always check with your healthcare provider before starting anything new.
- Vitamin C
- Omega-3s
- Vitamin D
3. Keep nutrition personal—not “one-size-fits-all”
Dr. Afridi emphasizes that every child’s body is different:
“There’s no universal diet plan for kids. Lab testing and gentle trial-and-error can help you figure out what works best.”
Her own son’s diet avoids refined sugar, gluten, and dairy due to family history and sensitivities. He also skips eggs for the same reason. But instead of focusing on restriction, she offers plenty of nutritious, kid-approved options like:
- GF vegan Zucchini Kill toast (she serves 1/2 of the toast with avocado and olive oil, and half with a drizzle of honey)
- Fresh fruit for snacks (kept simple and fun, never a power struggle)
- Clean elderberry gummies with no added sugar during sick days
4. Don’t fear fruit
Fruits sometimes get a bad rap for their natural sugars, but Dr. Afridi is quick to point out that the benefits far outweigh the risks—especially for growing kids. Antioxidants, vitamins, and fiber all play a role in immune support.
5. Keep illness support simple
When her son starts showing early signs of sickness, she:
- Increases his vitamin C and vitamin D
- Uses sugar-free elderberry gummies
- Keeps him hydrated and well-rested
6. Be mindful about screen time
Screens can be a helpful tool—especially for learning—but structure is key.
- Wait if you can – Dr. Afridi didn’t introduce screens until after age 2.
- Focus on educational content – Her son enjoys apps like Reading.com and supervised writing games on his tablet.
- Set clear boundaries – Keep screen time supervised and part of a balanced day.
7. Make health a family thing
Whether it’s doing a few deep breaths together before dinner, reading side-by-side, or enjoying an after-school walk, the healthiest habits stick when the whole family is involved.
“Kids pick up on what’s normal at home. If they see you eating veggies, taking your supplements, and prioritizing rest, it becomes second nature for them.”
Bottom line:
Back-to-school season doesn’t have to mean a wave of sniffles and burnout. With simple, consistent habits, targeted nutrients, and mindful role modeling, you can help your kids stay healthy—and keep yourself thriving, too.
Keep in mind: Every child is unique. Always check with your healthcare provider before starting new supplements or making significant dietary changes.
Need An Integrative Family Medicine Physician?
If you’re looking for a supportive, integrative approach for your family, Dr. Afridi sees newborns and beyond. Read about her family discounts HERE.
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Or give our office a call at 512-814-0148, and we’ll be happy to help!