As summer winds down and a new school year approaches, it’s time to start thinking about how to prepare your child for a healthy and successful year ahead.
The transition from summer break to school days can be challenging. While you review your child’s back-to-school list, don’t forget to add their health to the list.
We spoke with expert Meghan Fels, DO, a pediatrician with Banner Health, who shared some of the top things parents can do to help their kids keep germs from spreading and ensure a healthy start to the school year.
1. Practice healthy hygiene habits
“First, get down to the basics and discuss with your child the importance of good hygiene habits and simple ways they can stop the spread of germs and viruses,” Dr. Fels said.
Let’s face it: germs and illnesses always spread like wildfire at school! Here are some things you can practice:
- Wash hands with soap and water for at least 20 seconds, especially before eating, after using the bathroom and after coughing or sneezing.
- Teach them to sneeze or cough into their elbow (also known as the vampire or dab) or a tissue. They should throw away tissues in a waste bin or trashcan.
- Kids should keep a small bottle of hand sanitizer in their backpacks for when they don’t have time to wash their hands with soap and water.
- It’s estimated that people touch their faces 23 times per hour! To prevent infections, help your child keep their hands away from their eyes, nose and mouth. Consider getting a small silent classroom fidget that isn’t a classroom distraction.
2. Establish a consistent bedtime routine
A good night’s sleep is important for your child’s health and academic performance.
“Sleep is the foundation for growth, learning and play,” Dr. Fels said. “Kids who get adequate sleep can have a healthier immune system, better school performance and have been shown to have better memory performance and improved mental health.”
Start by setting a regular bedtime that allows for 9 to 11 hours of sleep, depending on their age. Here’s a list of how many hours of sleep your child should get each night.
Create a calming bedtime routine that includes reading a book, taking a warm bath or listening to soothing music. Avoid screen time at least an hour before bed, as the blue light from devices can interfere with sleep.
3. Provide nutritious meals and snacks
Fueling your child’s body with healthy foods is important for their growth and development. Start the day with a balanced breakfast with protein, whole grains and fruits. Pack nutritious lunches and snacks that incorporate a variety of food groups. Avoid sugary drinks and opt for water or milk instead.
“Encourage healthy eating habits,” Dr. Fels said. “Colorful fruits and vegetables contain vitamins, antioxidants and immune-fighting substances. Teach them to eat the rainbow and try a new color each week.”
4. Stay hydrated
Hydration helps with your child’s energy and concentration throughout the day. “When children are dehydrated, it can lead to headaches, lightheadedness, sleepiness and poor learning,” Dr. Fels said.
Encourage your child to drink water regularly, especially during and after physical activity. Go shopping for a water bottle your child likes to carry and keep it at their desk throughout the day.
Follow this blog to make sure your child is drinking enough per day.
5. Choose the right backpack
A heavy or improperly fitted backpack can cause back and shoulder pain. Choose a backpack with padded straps and multiple compartments to distribute weight evenly. For more tips, check out “Finding the Perfect Back-to-School Backpack.”
6. Schedule well-checks and vaccinations
Regular check-ups with your child’s health care provider are important to monitor their growth and development. Make sure your child is up to date on all vaccinations, including tetanus, COVID and flu shots.
“Vaccines not only help to prevent serious infection, hospitalization and death,” Dr. Fels said. “They also prevent the spread of illness at home to those who may be immunocompromised or at risk for infection complications and also to those in our community.”
7. Stay home when sick
It’s important to keep your child home when they feel unwell to prevent illness from spreading. Teach your child to recognize the signs of common illnesses, like fever, coughing and sore throat.
“There are multiple conditions, including viral respiratory infections, viral stomach bugs, strep throat and pneumonia, that can present similarly,” Dr. Fels said. “If your child is too ill to go to school, don’t force them to go — even if there isn’t a fever.”
Make sure they know it’s okay to rest and recover at home. Communicate with the school about their absence and follow any guidelines for returning to school after an illness.
8. Address worries and anxiety
The start of the new school year can be a source of anxiety for many children. Talk to your child about their feelings and reassure them that it’s normal to feel nervous. Create an open environment where they feel comfortable discussing their worries. Practice relaxation techniques like deep breathing exercises or mindfulness to help manage stress.
Talk to their health care provider or a licensed behavioral specialist if anxiety and stress begin to affect their daily life, like schoolwork, sleep and friendships.
9. Manage allergies, asthma or other medical conditions
Yearly well checks are important to make sure prescriptions and plans are up to date.
If your child has allergies, asthma, diabetes or another medical condition that requires management and treatment, make sure the school is aware of it and has an action plan in place. Provide the school with necessary medication, such as insulin, inhalers or epinephrine auto-injectors and ensure your child and staff know how to use them. Keep communication open with the school to monitor and address any issues that arise.
10. Encourage physical activity
Regular physical activity is important for your child’s physical and mental health. Encourage them to participate in sports, join a school club or play outside with friends.
Be a role model and lead by example. Children are more likely to be active when family members/support system is also involved.
“Children 6 years and older need to aim for at least 60 minutes of moderate to vigorous physical activity most days of the week,” Dr. Fels said. “Active children are more likely to sleep better, have better mood and improved self-esteem and, in turn, better focus and academic performance.”
11. Limit screen time
“While technology can be a useful tool for learning, too much screen time can negatively impact your child’s health and well-being,” Dr. Fels said. “The American Academy of Pediatrics recommends two hours or less of screen time for those over the age of 2.”
Set limits on recreational screen times like phones, tablets and iPads and encourage other activities like reading, playing outside or spending time with the family. Try to avoid any screens in bedrooms (screen-free rooms) to help promote healthy sleep habits. Be a role model by also managing your own screen time.
Conclusion
Preparing your child for a healthy school year involves more than just buying school supplies. By establishing routines, promoting good nutrition and hygiene and addressing emotional well-being, your child can start the school year on the right foot and stay healthy all year.
If you have questions about your child’s health, talk to their provider or a Banner Health specialist.
