August 2022 Monthly Health Article – 10 Back-To-School Health Tips to Keep Your Child Healthy
August 2022 Monthly Health Article – 10 Back-To-School Health Tips to Keep Your Child Healthy Each of us wants our children to lead long, healthy lives. As kids head back to school this month, we want them to be prepared with the knowledge and skills they need to stay healthy and safe throughout the school year. This month’s health article covers the top 10 back-to-school health tips you should know as a parent.
1) Start with Good Sleep Habits
Good sleep habits are an important part of a healthy lifestyle. Research shows that students who get enough sleep have better academic success, as well as healthier lifestyles. Make sure your child gets between 8 and 10 hours of sleep each night! When it comes to bedtime routines, make sure your child has a regular routine before bedtime with plenty of physical activity during the day. Try to keep screens out of their bedrooms at least an hour before bedtime (that includes TVs, computers, smartphones). Avoid sugary drinks like soda or juice in the evenings. A good snack before bed is something like fruit, cheese or yogurt. Encourage your child to try new things such as different types of food or activities by doing things together like cooking or hiking. Help them plan for what they need for school such as clothes, supplies and snacks in advance so there is less work on back-to-school morning! It’s also important to remember that the first day of school can be very tiring for children and teens. Have your child set aside some time after school just for themselves, whether it’s a nap or some alone time away from electronics. Offer positive reinforcement for their hard work, help them maintain a healthy weight by making sure they eat three balanced meals per day and avoid processed foods. Finally, encourage your child to participate in at least one physical activity outside of school per week and remind them that good health starts with eating right, sleeping well and staying active!
Encourage your child to establish a morning routine that helps them start off on the right foot when getting ready for school. If you spend time helping them pick out clothing and pack up their book bag in advance, then morning rush will be easier for everyone. Take care not to skip breakfast either; many studies show eating a nutritious breakfast improves concentration in class and makes kids more productive overall. Setting goals and working towards achieving those goals—whether it’s maintaining good grades, practicing guitar every day or learning how to cook dinner—will help kids build self-esteem as well as teach independence! Remind your child about all the fun activities you have planned for family weekends such as going to see a movie or playing board games after dinner. And if they do come home tired from school, make sure to offer plenty of encouragement and praise. They might feel stressed at times, but this isn’t always bad: stress actually helps our bodies grow and stay healthy! Teach your child about moderation: not everything needs to be done perfectly or excessively. Give them tools for developing boundaries around substances such as alcohol or drugs as these can lead to addiction if used too often. With these tips in mind, you can rest assured that your child will be happy and healthy throughout the year ahead!
2) The Right Kind of Backpack
A backpack is one of the most important back-to-school supplies. Choosing the right one can help protect your child's spine and limit their risk for chronic problems. Here are some things to consider when purchasing a new backpack:
1) For children in grades K through 3, it is recommended that a backpack not exceed ten pounds; if your child exceeds this weight limitation, make sure they have a supportive hip belt and plenty of breathable padding on the straps 2) Select a backpack with padded shoulder straps and try not to purchase one that does not have padded back panels. The more cushioning the better as long as it doesn't restrict airflow too much. Make sure there is a place to store water bottles or even an insulated pocket. In addition, ensure that the backpack has reflective strips and safety lights. Lastly, remember to check before purchasing a backpack whether or not it includes wheels! These tips will help keep your little ones healthy all year round! 1) Be sure you don't pack anything fragile or heavy at the bottom of your bag so you don't put any extra strain on your neck and shoulders. 2) If you carry food to school, be mindful about how long it stays in the bag (too long and it could go bad). Don’t forget other essentials like toiletries, medication, chargers and makeup wipes. 3) Children should always drink lots of fluids while at school so they stay hydrated. Have them bring a reusable water bottle that they can refill throughout the day. Not only will this save money but it will also reduce waste. 4) Watch out for foods that contain nuts, eggs, dairy products, shellfish or anything else your child might be allergic to. 5) Ensure that your child gets plenty of sleep each night by going to bed at a reasonable time. Encourage them to take naps during the day if possible because these provide additional rest and relaxation. 6) It is also important to monitor screen time - try limiting screen time in general as well as placing restrictions on specific apps/sites (such as social media). 7) Remind them not use headphones when using devices such as smartphones because this can cause hearing loss over time due to prolonged exposure. 8) Teach your child to wash their hands regularly throughout the day. This helps prevent infection from spreading. 9) Send your child to school with moistened towelettes or hand sanitizer which are great for freshening up after playing outside, eating lunch or just whenever they need a quick refresh. 10) You may want to remind them about their dietary habits. Try telling them what foods they can eat at school versus what should be eaten at home and why that is important for their health overall (for example, When we eat breakfast together in the morning we both know what's in our food versus I'm not sure what's in my lunch today). With these back-to-school health tips, your child will be set for the next school year!
3) Staying Fit through Class
During the school year, exercise is often neglected. This can be an issue, as studies show that regular exercise helps combat obesity and type 2 diabetes, two leading health problems in children. One of the easiest ways to maintain a fitness routine is by taking your child out for a walk after dinner. Incorporating physical activity into a child's life has many benefits and can help improve their overall quality of life.
#1 - Pick a destination (four sentences) The destinations don't have to be far or strenuous; they just need to get your child moving. If you're close to home, take them around the block or go up and down a set of stairs several times. If you're at home, ask them if they want to try doing squats while watching TV or getting in a few laps around the living room. When they get older, you can make it more challenging with some running sprints or cycling on the bike indoors while reading or listening to music.#2 - Start small (two sentences) When picking activities for kids it's important not only pick something that will get them moving but also start small so that they feel successful. #3 - Have fun! Activity doesn't always have to be about working hard. There are plenty of things that kids love to do and enjoy such as biking, playing tag, going for walks, swimming etc. These are all great ways to incorporate physical activity into your daily routine.
#4 – Add Variety (one sentence) Variety is key when it comes to keeping a healthy lifestyle over time and staying engaged with what you're doing! That's why mixing up the exercises is crucial. You can change up how long you play outside, how much weight you use during strength training, and how fast you run during each jog. It doesn't matter what age you are either—the point is to keep changing it up so that your body never gets used to any one thing and stops responding to exercise. That way, even when the weather isn't perfect or there aren't enough hours in the day, you'll still find ways to stay active without feeling like it's too much work.
#5 – Pace Yourself (three sentences) It's best not to push yourself too hard if this is new territory for both parent and child. Setting short-term goals will allow everyone to participate and succeed, no matter what level of fitness you're starting from. Set aside 20 minutes every day and see where it takes you from there. If 20 minutes feels easy, add five minutes each week until the end of the semester and then reassess together. And remember: even if you haven't exercised in years, it's never too late to start again. Studies show that people who took up exercise later in life were less likely to die prematurely than those who didn't begin exercising until later on in adulthood.#6 – Find a Balance (two sentences) Some days might be really busy for parents which means less time for working out themselves.
4) Eat Right and Avoid Hidden Sugars
Since the back-to-school season can lead to more of a sedentary lifestyle, it is important for kids to fuel up on good foods that will provide them with enough energy and nutrients. This way, they will be less likely to eat unhealthy foods like fast food on their way home from school or in the evening when they get hungry. In order to keep your child's diet healthy this fall, consider these back-to-school health tips: • Be sure your children are drinking enough water every day (aim for 64 ounces) so that they stay hydrated and don't feel hungry. • Make sure there are plenty of healthy snacks around for them so that they don't fill up on empty calories from junk food. • Take advantage of all the produce at farmer's markets during the summer months so that you have fresh fruits and vegetables year round. • Have family meals together as often as possible—it not only gives you time to catch up but also provides opportunities for your children to try new things and practice different manners! Get moving by taking walks, playing outside, and enjoying games together. And if your schedule is too busy for family activities? Make it work by making videos about fitness routines or favorite recipes and leave them for your children to watch. They'll love seeing how much fun you're having cooking or exercising! You might even find that it helps to motivate you while you're doing housework or gardening. When picking out clothes for your child this fall, make sure they fit well and aren't too tight. These articles of clothing will offer more protection against germs because your children won't constantly be wiping off sweat from exercise or outdoor playtime. Stay tuned next month for the September 2022 Monthly Health Newsletter where we'll cover issues such as asthma prevention and what types of toys are safe to buy! A study conducted by Texas A&M University found that poor sleep habits could actually lead to obesity, which is why proper rest becomes important. Along with eating nutritious food and getting regular exercise, proper sleep should be a top priority for kids coming back to school. To avoid sleep deprivation due to early mornings or homework late into the night, create an environment where your child feels comfortable going to bed right after dinner and stays asleep until morning. Along with keeping electronics out of the bedroom, place comfortable pillows and blankets nearby as well as reading materials that they enjoy. Children need two hours before bedtime in order to wind down; so put them in bed before 8 pm at least two nights per week!
5) What Kids Need on a Field Trip
If your child is going on a field trip, he or she will need an emergency health plan. The key point is that schools cannot provide any additional care when they are out of the classroom and must rely on their parent/guardian's emergency contact information. For this reason, it is important that children carry their own emergency medical supplies with them at all times including: over-the-counter medication, Pepto Bismol (do not mix with dairy products), Nexium or Prevacid for heartburn, ibuprofen for pain relief, Bandaids for scrapes and cuts, latex gloves for dealing with bodily fluids such as vomit or feces, saline eye drops and syringes for administering medication by mouth if necessary. Other items you may want to include in your child's kit include: wet wipes, hand sanitizer, cough syrup and a rescue inhaler in case of asthma attacks. It is also a good idea to make sure your child has access to his or her allergy medications, insulin and epi pen should these be needed. A stethoscope can be used to listen to a racing heart or listen for fluid in the lungs. Some parents have also suggested carrying tools like scissors, safety pins, needle and thread, safety pin remover and an eyeglass repair kit so kids can fix minor problems on their own. Finally, there are some other essentials worth considering including: duct tape which can help bind broken bones or close up small wounds; tweezers which come in handy for removing ticks; bandanas which can help protect against sunburn; moleskin which provides protection from blisters; and antihistamine tablets which offer relief from allergies such as hay fever. For more ideas about what to pack for back-to-school, check out our blog post entitled What Kids Need on a Field Trip where we go into more detail about each item. We hope these tips will keep your child healthy and happy throughout the school year!
6) Get in the Mindset For School
Back-to-school can be a stressful time for parents and their children. Between work schedules and school schedules, having time for anything seems like a miracle. And with everything from clothes shopping to scheduling medical appointments, there is so much to think about and do in the days before the first day of school. One thing you want to take care of on the front end is your child's health, which starts with making sure they are up-to-date on immunizations. This can be done by using immunization verification tools at clinics or schools near you, as well as asking your child's doctor if there are any shots that are needed. Another important step is getting enough sleep. According to the National Sleep Foundation, teens need between 8-10 hours of sleep each night to function optimally throughout the day. For younger kids, this amount may vary but it's important for them to get enough sleep too because it helps them grow and learn new things. Helping your kids develop healthy habits now will help them stay healthy throughout life! Studies show that when people start developing unhealthy habits as children, these bad habits stick with them into adulthood. Eating nutritious foods such as vegetables and fruits also helps ensure that their bodies have all the vitamins and minerals they need for good growth and development. A study published in The Journal of Pediatrics found an association between consuming vegetables at least three times per week during childhood and healthier weights later in life. Another study published in BMC Public Health suggests eating more fruits decreases one's risk of cardiovascular disease by 31%. Allowing children to drink water instead of juice is another way to improve nutrition. With how sweet many juices are, it is easy for kids to consume more sugar than necessary, which could lead to obesity problems down the road. It's also important not to forget those sunscreen applications while outside playing and spending time outdoors in the sun. Sunscreen should be applied 30 minutes before going outside (and reapplied every two hours) and should always be applied liberally even if it says waterproof on the bottle. These simple steps can make a big difference for your child's health as they head back-to-school! Be proactive and make sure your family stays healthy all year long.
7) Flu Season Prevention Is a Year Round Thing
The flu season starts early, doesn't last long, and is usually mild. However, the flu virus can be deadly for young children and others with weaker immune systems. Flu symptoms include fever, headache, sore throat, cough and muscle aches. Kids who get a flu shot are less likely to develop the illness but should still take precautions during the school year by practicing healthy habits such as handwashing often, getting plenty of sleep and drinking plenty of fluids. If your child gets sick, he or she should stay home from school until they have been symptom free for 24 hours. Drinking lots of water helps flush out the germs that cause most illnesses. Check in with your doctor if you notice any unusual symptoms. They may recommend taking medication to help reduce fever and other symptoms, or resting at home. Children who get enough sleep may not need additional rest once they recover, however those who don't catch up on their sleep while they're sick will need more time before returning to school. Some medications can make it difficult for kids to stay alert and focused so parents should consider limiting how much these types of drugs are taken. Parents also need to be aware that too much caffeine can lead to trouble sleeping when back at school. Other important health tips include: avoiding contact with people who appear ill, washing hands frequently throughout the day, staying away from touching eyes, nose or mouth (especially after using the bathroom), avoiding sharing food or drinks and using bottled water instead of tap water when possible. Be sure to talk to your pediatrician about what's best for your child. And remember, prevention is key!
8) A View from the Classroom
Is your child heading back to school soon? It can be a stressful time, especially if you're not prepared. There are so many things that can go wrong (from sicknesses and allergies, back pain and more) that it's hard not to worry. Here are some back-to-school health tips you should know about:
First, think about what might trigger your child's allergies or create painful joint inflammation, such as pets in the classroom or cafeteria food allergens. It is important for children with chronic illnesses like these to have a good plan for avoiding triggers before they enter school this year.
Second, make sure your child knows how to handle his/her homework! Make sure he/she has an organized desk where all supplies will be kept. Help them set up their backpack with all necessary items, including pencils, paper, calculators, and any tools needed for art projects. Make sure their pencil case has sharpened pencils and pens (not just markers!).
The best way to get through a new experience is by being prepared! Make an appointment at the doctor's office before school starts if your child has never been seen there before or you need him/she to get any shots required by law. Gather together all of your child's medications in one place and make sure he/she understands when they should take them each day. Bring along a medical bag containing everything your child needs to stay healthy while at school. Include medicine, cold remedies, antihistamines, wipes and tissues. If possible, pack extra medication in case your child's supply runs out before the end of the week.
Meal planning is also very important to stay healthy during back-to-school season. Encourage healthy eating habits by packing foods from home into lunchboxes every morning. Consider packing vegetables and fruit cups or yogurt with granola bars for snacks on days when your child does not want lunch from home. Avoid processed foods like chips and cookies which may only provide empty calories that leave kids feeling hungry after only 15 minutes or less!
9) Think Before Snacking
The back-to-school season is a perfect time for parents and kids alike to think about how they can maintain a healthy, productive lifestyle while they're at school. Planning ahead is the best way to make sure your child's year is off on the right foot--and that includes taking care of what they eat during their busy day!
That means packing snacks and meals, making sure that the food in their lunchbox isn't too heavy on sugar or fat, and getting into good habits now for eating dinner together as a family. But it also means being mindful of some other factors that might impact your child's health this fall: stress from new academic demands; increased activity from after-school sports; potential discomfort from backpacks loaded with books; and more! One thing we recommend is starting the day with a nutritious breakfast so you don't get caught without any energy halfway through the morning. It can be hard to find foods that are high in protein and low in sugar, but there are plenty of options out there if you do some research! Another important consideration for children heading back to school is dental hygiene--especially since mouth infections like strep throat are transmitted through saliva. A few tips include using fluoride toothpaste and flossing every night before bedtime (which will also help clean up any leftover bits of food).
I hope these tips have been helpful for your family as you prepare for another great year! We would love to hear how things go, so please share with us in the comments below.
10) Don’t Procrastinate – Plan Ahead
It's back-to-school time, which means that families all over the country are getting ready for a new school year. This can be a stressful time because parents have so much to do and kids are all excited about starting school. Here are some ways you can make sure your child has a healthy school year:
1) Have your child vaccinated against all childhood diseases, including chickenpox and the flu. 2) Encourage them to drink plenty of water throughout the day. 3) Schedule their annual checkup with their doctor for when they get back from summer vacation. 4) Make sure they wear their sunscreen every day. 5) Watch what foods they eat and how much sugar they consume; high levels of sugar in children can lead to obesity. 6) Make sure they stay active during the day by taking breaks outside or doing short stretches every now and then during class time. 7) Let them know it’s okay if they don’t like every subject at school—even if one thing isn’t for them, there will always be something else in life that does interest them! 8) Encourage your child to participate in extracurricular activities such as sports, dance, music lessons, or whatever interests them. 9) Remember that sleep is important for both parents and children alike. Take care of yourself so you're better able to take care of your family! 10) Take a deep breath before sending your little ones off into the world--they'll grow up faster than you know! 10) Send your little ones off into the world with a hug and an understanding smile--and remember that even though things change, you'll always be there for them!
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