Getting your child ready for the new school year involves more than just purchasing supplies and organizing schedules. Health and wellness should also be considered to ensure your child has a successful and fulfilling school year.
At Keystone Rural Health Consortia, our Pediatric Primary Care team is dedicated to providing comprehensive care for children of all ages. With the new school year approaching, consider these 8 tips to keep your child healthy and happy. If you want to ensure your child is in the best health for the upcoming school year, schedule a check-up with our pediatric primary care team today.
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As parents, we understand that back-to-school can be overwhelming, but by following these tips, you can help your child have a successful start to the school year.
1. Ensure Good Sleep
Make sure your child gets a good night's sleep. A consistent sleep schedule is crucial for maintaining your child's physical and mental health. Aim for 9-11 hours of sleep per night for school-aged children.
Establish a calming bedtime routine and limit screen time before bed. This will help your child wake up refreshed and ready to tackle the school day.
2. Establish a Morning Routine
Establish a morning routine to help ease the transition back to school. Start by setting a consistent wake-up time that allows enough time for your child to get ready without rushing. Encourage healthy breakfast habits to fuel their day, as a nutritious breakfast has been linked to better concentration and energy levels.
Lay out clothes, pack lunch, and organize school supplies the night before to minimize morning stress. A structured morning routine can set a positive tone for the day and help your child feel prepared and focused as they head to school.
3. Encourage a Healthy Breakfast
Encourage your child to eat a healthy breakfast each morning. A nutritious breakfast is essential for providing the energy and nutrients needed to start the day right. Studies have shown that children who eat a balanced breakfast perform better academically and have improved concentration and memory.
Opt for whole grains, lean proteins, and a variety of fruits and vegetables. Avoid sugary cereals and pastries, which can lead to energy crashes later in the day. A good breakfast can set the foundation for a productive and energetic school day.
4. Pack Nutritious Lunches and Snacks
Pack nutritious lunches and snacks to fuel your child's day. Focus on including a balance of whole grains, lean proteins, healthy fats, and a variety of fruits and vegetables. This combination will provide sustained energy and essential nutrients to support growth and learning. Avoid pre-packaged snacks high in sugar and artificial ingredients, opting instead for fresh options like fruit, yogurt, nuts, and whole-grain crackers.
Planning and preparing lunches and snacks ahead of time can ensure your child is eating well-balanced meals, promoting better concentration and overall well-being throughout the school day.
5. Set Up a Homework Routine
Set up a homework routine that provides a quiet, organized space for studying. Designate a specific area in your home where your child can concentrate without distractions. Ensure this space is well-lit, stocked with necessary supplies, and free from noise and interruptions.
Establish a regular time for homework each day to build a predictable schedule. Encourage short breaks during study sessions to maintain focus and reduce fatigue. A consistent homework routine will help your child develop good study habits and improve their academic performance.
6. Check Backpack Weight
Ensure your child's backpack is not too heavy and is worn properly. Backpacks that are too heavy can cause back, neck, and shoulder pain, impacting your child's posture and comfort. A good rule of thumb is that the backpack should not exceed 10-15% of your child's body weight.
Make sure the backpack is worn using both shoulder straps to distribute the weight evenly. Adjust the straps so that the backpack sits snugly against your child's back and doesn't hang too low. Encourage your child to carry only what is necessary and to use their locker or desk to store books and supplies when possible.
7. Discuss Handwashing Importance
Talk to your child about the importance of handwashing to prevent illness. Regular hand washing is one of the best ways to remove germs, avoid getting sick, and prevent the spread of germs to others.
Teach your child the proper technique: using soap and water, scrubbing all parts of the hands (including the backs of the hands, between fingers, and under nails) for at least 20 seconds, and rinsing thoroughly. Remind your kids to wash their hands before meals, after using the bathroom, and after coughing or sneezing.
Reinforcing good hand hygiene habits can significantly reduce the risk of infections and contribute to a healthier school environment.
8. Schedule Regular Pediatric Check-Ups
Schedule regular check-ups with your pediatrician to monitor your child's health. Regular pediatric visits are essential for tracking growth and development, updating vaccinations, and addressing any health concerns.
These appointments provide an opportunity to discuss your child's physical, emotional, and social development with a healthcare professional. Early detection and intervention of potential health issues can ensure your child remains healthy and thrives throughout the school year.
How Keystone Can Help?
At Keystone, we are dedicated to supporting your child's health and well-being through a range of pediatric primary care services. Our experienced team, led by Dr. Rebecca Miller, is committed to providing comprehensive care that addresses both immediate health concerns and long-term wellness.
- Routine Check-Ups: Regular visits to monitor growth, and development, and address any health issues.
- Vaccinations: Keeping up-to-date with essential immunizations to protect against various diseases.
- Illness Treatment: Expert care for common childhood illnesses and conditions.
- Nutritional Guidance: Advice on balanced diets to support your child's physical and cognitive development.
- Developmental Screenings: Early identification of potential developmental concerns for timely intervention.
- Health Education: Providing valuable information to support healthy habits and prevent illness.
Choose Keystone for Comprehensive Pediatric Care!
Preparing for the school year involves more than just buying supplies. By establishing routines, encouraging healthy eating, and ensuring regular health check-ups, you can set your child up for success. At Keystone, we are here to support you every step of the way, providing the care and guidance needed for a healthy, productive school year.
Contact us now to ensure your child is ready for the school year. Dr. Miller and our team are here to provide the comprehensive care your child deserves.
