As summer winds down and the school year approaches, parents face the challenge of keeping their kids healthy amidst the hustle and bustle of school life. There’s a lot to consider, from fighting germs to ensuring proper nutrition and sleep. Here’s how to support your child’s health and provide a solid and productive school year.
Nutrition Tips for School Days
Breakfast is the Most Important Meal of the Day
Ensure your child eats a nutritious breakfast to boost energy and improve concentration. Choose foods like oatmeal, whole-grain cereals or eggs, which provide sustained energy.
Healthy Lunch Ideas
Pack lunches for your child that balance protein, vegetables and fruits to fuel active, growing bodies. Some easy ideas include whole-grain wraps, fresh veggie sticks, fruit and yogurt.
For some families, access to healthy foods can be difficult due to social and economic factors. Have issues accessing food or questions about which organization to turn to? Please reach out to GHC-SCW, and we can help!
Hydration
Teach your child the importance of drinking water throughout the day. A reusable water bottle can be a fun accessory and a healthy reminder to stay hydrated.
Back to School Sleep Routines
Consistent Bedtimes
Establish a regular sleep schedule to help your child wake up refreshed. According to the National Sleep Foundation, children and teens have different sleep needs. Check out the table below for their recommended hours of sleep based on age.
| Age Group | Recommended Sleep |
| Preschool Children: 3 to 5 Years Old | 10 to 13 Hours |
| School-Age Kids: 6 to 13 Years Old | 9 to 11 Hours |
| Teenagers: 14 to 17 Years Old | 8 to 10 Hours |
Sleep Environment
Ensure your child’s bedroom is conducive to sleep—quiet, dark and cool—and limit screen time. Ensure your child is off their tablet or any blue-light-emitting devices at least an hour before bed. You can also read to your child as part of their bedtime routine, or have older children read quietly by themselves.
Physical Activity
Daily Exercise
Encourage your child to participate in at least an hour of daily physical activities, whether through a sport, playing at the park or a family walk after dinner.
After-School Sports
Playing sports can help with physical health, social skills and learning discipline. Support and encourage your child to find a sport they enjoy.
Mental Wellness
Stress Management
Going back to school can cause anxiety. Be sure to listen to your child and validate their concerns. Remind them of their past successes and provide them examples of what or how they have overcome areas of anxiety in the past. Teach your child simple stress relief techniques like deep breathing or breaking tasks into smaller steps.
Support System
Help your child identify safe adults they can turn to for support at school, such as a school counselor or teacher. As a parent or guardian, also work to establish a rapport with this person as well, so that your child can feel comfortable going to them if there is an emergency at school. It can also be helpful for you to reach out to this person to discuss any issues that have come up at home that may not have been addressed as school, such as bullying, safety concerns, behavioral health issues and more.
Social Skills
There are many ways for children to form relationships and build support systems. In addition to be active through sports, there are after school and during school clubs such as art, music, intramural sports, chess and other activities. Pay attention to your child’s interests and strengths and help them find opportunities for them to connect with others with similar interests. Promote healthy social interactions and encourage your child to make new friends and maintain old friendships. These social skills can significantly enhance their school experience and will help them to develop personal relationships as they grow older.
Preventive Health Measures
Immunizations
Ensure your child’s vaccinations are up to date to protect against various diseases, following your school’s requirements. The flu vaccine can help prevent your child from getting the flu or reduce the severity of symptoms. Contact your child’s primary care provider or pediatrician to arrange a vaccination, to ensure they have immune protection during flu season.
Regular Checkups
Schedule routine medical, dental and vision checkups to prevent and address health issues. Since appointments tend to fill up quickly at many clinics, it’s a good idea to schedule these a few months before they are do. Some parents schedule check-ups at or around their children’s birthday, as it can be easy to remember and have age-related vaccinations or treatments covered at these appointments.
Hand Hygiene
Reinforce the importance of washing hands properly to ward off germs. Teach your children the steps below from the CDC to properly wash your hands:
- Wet your hands with clean running water (it can be hot or cold), turn off the tap and apply soap.
- Lather your hands by rubbing them together with the soap. Lather the backs of your hands, between your fingers and under your nails.
- Scrub your hands for at least 20 seconds. An easy way to do this is to hum the song “Happy Birthday” twice from beginning to end.
- Rinse the soap off your hands well under clean, running water.
- Dry your hands with a clean towel or an air dryer.
Preparing for Illness
Recognizing Signs of Illness
Teach your child to recognize early signs of illness and understand when to speak up. Common symptoms to be aware of include fever, sore throat, fatigue and nausea.
Managing Common Illnesses
Keep a first aid kit at home that includes essential must-haves, such as a thermometer, over-the-counter fever reducer (like acetaminophen or ibuprofen), bandages and antibiotic ointment. Ensure you are also familiar with the school health policies and guidelines if your child sustains an injury or becomes ill at school.
Creating a Supportive Home Environment
Homework and Study Areas
To help your child focus and succeed academically, designate a quiet, well-lit area for homework and studying. Ensure there aren’t any distractions nearby that could derail them from completing their homework or important school projects, such as video games or TV. If tablets or smartphones aren’t required for schoolwork, have your child place them somewhere else to help minimize distractions.
Emotional Support
Talk to your child regularly about their day, listen to their worries and provide guidance. This emotional support is critical to their confidence and happiness. If you or your child are in need of additional support for emotional struggles, please visit our Behavioral Health page for more information and resources.
Read with Your Child
Spending time reading with your child, particularly at bedtime, is a wonderful way to support their literacy. It is also a great way to instill a good habit of avoiding screens before bedtime.
By taking these steps, you can help ensure your child has a healthy, happy and successful school year. Remember, a little preparation goes a long way in keeping your child strong and ready to learn.
