Summer is almost over, which means it’s time to get your family back into the flow and routine of a busy school year. Getting ready for the new school year goes beyond new clothes and books—your child also requires a healthy diet and sleep routine, the right backpack, and regular check-ups for their mental and physical health. As a parent, you want to help your children be successful this school year, and the best way to do that is to help keep them healthy, boost their confidence, and encourage them to participate in their classes. Here are a few ways to get them ready for back to school:
Healthy lunches, healthy lifestyle.
Nutrition is a significant contributor to a child’s development—it helps them stay physically active and mentally engaged. Introduce your children to healthy options at a young age so that, as they get older, they continue to make informed decisions for themselves. Some nutritious, easy food options for back to school lunches include:
- Fresh fruit
- Pretzels
- Veggies
- Yogurt
- Turkey
- PB & J
Beware of heavy backpacks.
Backpacks full of school books can be very heavy and pose a real threat to your child’s health. Children who carry overloaded backpacks for extended periods of time may be prone to chronic pain and other issues in the future. Backpacks should have plenty of padding to ease pressure and should always be worn with both straps to evenly distribute the weight your child is carrying. Keep your eye out for any of these signs of a backpack that is too heavy:
- Unusual posture
- Difficulties putting on or taking off the backpack
- Numbness in the shoulders
- Red marks on the back or shoulders
Children need their sleep.
Sleep is a critical component of success for anyone, but because children are still growing and developing, they need even more sleep than adults. Establishing and sticking to a bedtime routine can help your kids get the rest they need – keep these facts in mind when creating a routine for your family:
- Children (6-12 years old) need 9-12 hours of sleep
- Teenagers need at least 8 hours of sleep
- Electronics can negatively impact sleep—establish ground rules for putting them away
- Avoid late-night caffeine whenever possible
Back to school check-ups are a must.
AdvantageCare Physicians is dedicated to delivering whole-you care for your children, too. That means we understand that a child’s total health picture includes how they’re doing physically and emotionally, what their diet is like, and how active they are. Knowing where your child stands in all of these areas is extra important at the start of a new school year. Wellness exams, regular check-ups, sports physicals, and mandatory vaccinations all contribute to helping your child stay healthy and excel. Schedule an appointment here.
Flu Sho ts save lives.
Back to school season is one of the most critical times to reduce the risk of getting sick. Kids face an influx of germs and sick classmates each day as they reconnect with their daily school routine. Make sure you schedule a flu shot for your child—prevention is much better than management. Schedule a flu shot here.
Sources:
https://riseandshine.childrensnational.org/avoiding-backpack-back-pain/
https://familydoctor.org/school-lunches-helping-your-child-make-healthy-choices/
https://wa-health.kaiserpermanente.org/back-to-school-health-tips/
https://www.cdc.gov/features/back-to-school/index.html
