After a long summer break, back-to-school season can feel like hitting the reset button. Whether you’re sad to see summer end or eager to welcome back the school bus, it’s a perfect opportunity to put some healthy new habits in place.
Want to kick off a great new school year? These tips will set your family up for success.
Get back to (healthy) basics
Jump-start a healthy year for you and your kids.
- Schedule a back-to-school checkup. Fall is a good time for a well-child visit. Your pediatrician can also perform sports physicals if your kids need them to play on a school team.
- Update vaccines. Doctors recommend getting a flu vaccine and COVID-19 booster every fall to protect your family during cold-and-flu season. Plus, the doctor can make sure your kids are up to date on any other vaccines they need to stay well.
- Manage allergies. For a lot of people, allergies peak in the fall when plants are pumping out pollen. If your child has a stuffy nose, sneezing or itchy eyes, talk to your doctor or a pharmacist about allergy medicines that can help them feel better.
- Brush up on handwashing. Germs pass easily from child to child in a crowded classroom. Talk to kids about the importance of washing hands often, especially before eating and after using the restroom. To kill germs, they should scrub with soap and water for at least 20 seconds.
Supercharge sleep routines
When kids aren’t well rested, it’s hard for them to concentrate and learn. Help them get the sleep they need to recharge.
- Plan ahead. Kids often stay up later in the summertime. A week or two before school begins, start adjusting your schedule to get back on track. Turn out the lights 5 or 10 minutes earlier each night.
- Put away devices. Phones, tablets and video games all get in the way of healthy sleep. Remove devices from kids’ bedrooms at night, turning them off about an hour before bedtime.
- Get some exercise. Getting enough physical activity can help your child sleep more soundly. Encourage them to take a walk or play at the park with friends. (Just leave some time to wind down and relax before bedtime.)
Fuel for focus
Food helps your brain and body work their best. Set your kids up for success with good nutrition.
- Eat a healthy breakfast. A morning meal gives kids the energy they need to focus. Reach for foods with protein (like eggs or yogurt) and fiber (such as fruit and whole-grain toast) to help them stay full until lunchtime.
- Snack smarter. Fill the fridge and cupboards with healthy snacks that kids can grab when they get home from school. Try baby carrots dipped in hummus or peanut butter spread on celery or apple slices.
Plan for school success
A new school year brings lots of new routines. Tackle these tasks to get the year off to a successful start.
- Fill out forms. Make sure you’ve filled out all the school’s health forms and provided the numbers for emergency contacts in case your child gets sick at school.
- Make a schedule. The new year is a natural time to tweak your schedule. Make a plan for school days that includes time for homework and after-school activities. It’s also a great time to talk about reasonable bedtime and wake-up times.
- Talk transportation. If your child is walking, biking or taking the bus, speak with them about traveling safely.
- Meet the teacher. Give the teacher a heads up about anything that might affect your child’s ability to learn, such as attention-deficit/hyperactivity disorder (ADHD) or any other conditions or worries your child may have. Open communication goes a long way!
- Loop in your doctor. Your pediatrician can also help if you have concerns about your child’s learning or behavior. Reach out and make an appointment if you notice things like speech delays, anxiety, hyperactivity or anything else that might get in the way during the school day.
Manage first-day jitters
Lots of kids get nervous when starting the new school year. Parents and caregivers can help ease their fears.
- Review the routine. Many schools have open houses before the first day. If you can, visit to check out the classroom and meet the teachers. Touring the school is especially helpful for kids who are starting a new school.
- Have a conversation. Let your kids know it’s normal to be nervous. Ask them to share their feelings. Are they afraid they’ll get lost on the way to their new locker?
- Try to visit the school ahead of time to practice the route. Worried that math will be tough? Remind them that they are a hard worker, and you’ll find them help if they need it. By asking what’s on their mind, you can help address their fears.
- Plan a reward. Help anxious kiddos get through the first day by offering a fun reward. You could bake cookies together after school or let them pick a film for family movie night.
With these healthy habits in your toolbox, you can start the new school year strong.
Schedule a back-to-school checkup today!
Find a doctor at MLK Community Healthcare or call 424-529-6755 to make an appointment.
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