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Back-to-school health tips
Whether your child is heading off to kindergarten or high school, feeling well will help them learn and succeed.
General HealthClinically Speaking
5 min read
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A new school year is just around the corner (we know, summer flies by!). While the start of a new year can be exciting, it can also be hectic – schedules change, to-do lists grow, and unexpected challenges come up. That’s why now is a great time to make sure that you’ve got the tools you need to help your family stay healthy throughout the year. Whether your child is heading off to kindergarten or high school, feeling well will help them learn and succeed. Here are some back-to-school health tips that can help you and your family feel your best all year long:
Stay up to date with vaccines
One of the best ways to keep your child safe from illness is by making sure they’re up to date with their vaccinations, including COVID-19 vaccines. The CDC recommends COVID-19 shots for everyone 6 months and older (opens in new tab). These vaccines can protect children from severe disease or hospitalization caused by COVID-19.
It’s also important to stay on top of your child’s vaccination schedule. Exact requirements vary state by state (opens in new tab), and even school by school, so make sure you’re aware of exactly what your child needs before they return. Vaccines (opens in new tab) are one of the most effective ways to prevent infectious disease.
Lastly, don’t forget those flu shots (opens in new tab)! Flu vaccines are the best way to protect your child from the flu and its potential complications. These vaccines reduce the risk of illness and hospitalization, make illness less severe, and lower the risk of spreading the flu to family and friends.
School can be a social place, where children interact and play together – which is great! However, with interaction comes exposure to certain viruses. That’s why keeping up with vaccines, flu shots, and COVID-19 boosters is vital for your child’s overall wellbeing. With these protections, children will likely be safer from illnesses that they may be exposed to at school.
Maintain a healthy sleep schedule
Did you know that when it comes to health, sleep can be equally as important as diet and exercise? A regular sleep schedule is vital to childrens’ (and adults’) wellbeing. Most children need about 8 to 10 hours of sleep, so it’s important to schedule sleep and wake times accordingly.
Some ways to boost the quality of your child’s sleep are:
Putting away electronics at least one hour before bedtime.
Encouraging relaxing night time activities such as reading or drawing.
Avoiding exercise shortly before bed.
Going to bed and waking up at the same time each day.
Focus on nutrition
When preparing meals at home or packing lunch for children to take to school, focus on balancing out the main food groups. Children should eat a mix of fruits and vegetables, whole grains, and proteins. Fueling up with nutritious foods can help children feel more energized and focused throughout the day.
If you feel overwhelmed about packing lunch for your children, meal prepping could be a lifesaver! Choose one day to make food for the week: you can wash and chop all the vegetables, cook a source of protein and save it for later, and generally plan out the meals for the week ahead. That way, putting together meals is off of your plate (get it?) for the rest of the week.
In terms of hydration, water is always best! Adding in some natural fruit flavors can make drinking water more fun for kids, and it’s a healthier option than sodas or sports drinks.
Assert yourself as a support system
Making time to connect with children can improve their "adolescent connectedness (opens in new tab),” which refers to their sense of belonging, and feeling of being cared for and supported. Strong connections with parents, teachers, and other important people in their lives can help reduce negative health outcomes, and mental health obstacles.
Let your child know that you’re there for them, no matter what! It can help to start conversations about their day, and ask about their likes, dislikes, strengths, struggles, friends, and teachers. It’s also important to start a dialogue about any potential issues that may be affecting them at school, such as bullying or trouble focusing. These types of conversations can help you to be a partner in your child’s health and wellness.
If your child needs some extra support, don’t be afraid to offer therapy as an option.
Make time for both exercise and rest
Physical activity can help children feel more focused at school, reduce anxiety, and improve their overall wellness. The US Department of Health and Human services (opens in new tab) recommends that children age 6-17 get 60 minutes of physical activity every day. Regular exercise early in life can set a child up for a healthy, active lifestyle. Here are some ideas on how to work exercise into your child’s routine:
Visit the park and do activities such as running, biking, swimming, or jumping rope. If you live near a playground, children can use equipment such as jungle gyms to climb and strengthen their muscles. Remember to always supervise your child while they’re partaking in any physical activity.
Sign your child up to participate in a local sports team. This can be a great way to maintain a regular exercise routine, while socializing and working on a new skill set.
Play games after school! Playing games that require catching, throwing, running (for example) is a great, fun way to promote physical activity.
Setting aside time to relax and recuperate is also a super important part of wellness (for parents and children alike!). Unwinding, whether that’s in the form of hanging on the couch, reading, playing a board game, or however you like, can help children better deal with stress, and have more energy when they need it.
Teaching your children about healthy habits can be a gift that keeps on giving for their whole life. Try out these tips this school year to encourage a happy and productive year of learning.
