Back to School: Helping Your Kids Prepare for a Healthy Year

As summer draws to a close and the school year approaches, parents everywhere are getting ready to send their kids back to school. From all the craziness of finishing up vacations and grabbing all the needed school supplies, it can be a stressful time. This transition period is an excellent opportunity to set the stage for a healthy and successful year ahead. Here are some essential tips to help your kids prepare for going back to school and have a healthy year.

Ensure Vaccinations Are Up-to-Date

One of the most critical steps in preparing your child for school is ensuring they are up-to-date on their vaccinations. Vaccines are crucial for protecting against various diseases, building immunity, and preventing outbreaks. Schedule a visit with your pediatrician to review your child's immunization records and discuss any additional vaccines they may need, such as the flu shot.

The best time to get your child’s vaccinations is during an annual check-up. Scheduling an appointment with your pediatrician can ensure your child is healthy, track their growth, and catch any potential problems. It’s also the perfect time to ask questions that you or they have for their primary care physician.

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Promote Healthy Eating Habits

A balanced diet is fundamental for your child's physical and cognitive development. Start the school year by incorporating healthy eating habits into your family's routine:

• Balanced Breakfast: Ensure your child starts the day with a nutritious breakfast with whole grains, fruits, and proteins.
• Healthy Lunches and Snacks: Pack lunches that include a variety of food groups, focusing on fruits, vegetables, lean proteins, and whole grains. Avoid processed foods and sugary snacks.
• Hydration: Encourage your child to drink plenty of water throughout the day. Most schools allow children to carry water bottles with them. Give them a reusable water bottle. Limit sugary beverages like sodas and fruit juices.

Establish Healthy Routines and Habits

Setting up a consistent routine can significantly benefit your child's physical and mental well-being:

• Sleep Schedule: Ensure your child gets adequate sleep by setting a consistent bedtime routine. The amount of sleep varies per age, but generally, children aged 6-12 should aim for 9-12 hours of sleep per night for school-aged children. Two weeks before the start of the school year, start preparing for a consistent bedtime by aiming to have them get to bed at the preferred time, especially if they are staying up later during the summer.
• Physical Activity: Not every school requires a gym class every day per week. Encourage at least 60 minutes of physical activity each day. This can include organized sports, outdoor play, or simple exercises at home. This can help your kids stay strong and give them more energy during the day.
• Screen Time: Limit screen time and encourage other activities such as reading, hobbies, or outdoor activities.

Manage Stress and Time Effectively

The school year can be stressful for both children and parents. Teaching effective stress and time management techniques can help mitigate this:

• Organize and Plan: Help your child organize their assignments and extracurricular activities using planners or calendars. If they have a cellphone, try out one of these organizational apps to help them grow independent and organized.
• Break Tasks into Smaller Steps: Encourage your child to break larger tasks into manageable steps to avoid feeling overwhelmed. Discuss prioritization of tasks and what needs to be completed before other tasks based on importance and due date.
• Relaxation Techniques: To help your child manage stress, teach relaxation techniques such as deep breathing, mindfulness, and yoga. These can be done as a family to increase success.

RELATED: 10 Healthy Ways to Manage Stress

Prioritize Mental Health

Mental health is just as important as physical health. Be vigilant for signs of anxiety, depression, or stress in your child. Open communication is key; encourage your child to talk about their feelings and experiences. Encourage them to speak with behavioral health specialists, who can provide support and counseling services to ensure your child’s emotional well-being.

Healthy Habits Yearround at Antelope Valley Medical Center

The new school year is an exciting time, but it is a big change from the relaxation of summer. These tips can help you and your kids prepare for this change. At Antelope Valley Medical Center, we know how important it is to ease into the school year to ensure your kids start the year healthy, both mentally and physically.

Learn more about our services or call your primary care physician to schedule an appointment.