5 Back-to-School Health Tips Every Parent Should Know

It’s hard to believe, but the new school year is here. And while many parents are on top of whether their children have all the right clothes, books and supplies, it’s important to plan for a healthy and safe semester, too. Your kids’ bodies are always changing, and so are their needs. And no matter what grade they’re in, it’s never too late to instill good habits for lifelong health.   Here are several important health tips for parents of kids going back to school.

Schedule that doctor’s appointment:

For parents of younger children, a new school year means a new schedule of vaccines—and recommendations for the HPV vaccine often change each year. It’s also a good time to check in on how your child is meeting developmental milestones. If they are playing sports, keep in mind they’ll need to pass a physical for any seasonal activities. Late summer is when pediatricians’ offices are often the most crowded so don’t delay making your appointment.

Make sure they get enough sleep:

Most adults are good with eight hours of sleep but kids require a lot more rest.  In 2015, the National Sleep Foundation (NSF) updated its recommended sleep times, widening appropriate sleep durations for most age groups.

• Preschoolers (ages 3-5) should sleep between a range of 10 -13 hours a night.
• Elementary-school age children (ages 6-13) should sleep between 9 to 11 hours a night.
• Teenagers (ages 14-17) need 8-10 hours of sleep every night.
• Younger adults (ages 18-25) need 7 to 9 hours of sleep per night.

Starting your child on their updated school sleep schedule a week before classes start is important, so their new routine won’t be jarring on the first day of school. Also, research indicates using electronic devices before bed can be physiologically and psychologically stimulating and adversely affect sleep. The NSF encourages a “digital curfew” for the entire family, but especially for young ones—whether that’s two hours before bedtime or 30 minutes before they turn out the lights. “The earlier in the evening, the better,” the Foundation says, “but whatever feels realistic.”

Purchase the right backpack:

When you add in books, laptops and everything else, your child could easily be lugging more than 30 pounds on their shoulders.  Forget about what looks cool—a poorly constructed backpack can mean back pain, muscle strain or even a pinched nerve. According to the American Academy of Pediatrics, backpacks should have wide-set padded shoulder straps and a padded back. (Waist belts are also a good option.) The pack and its contents should weigh no more than 20% of a child’s body weight. Rolling backpacks are a good option for kids lugging heavy loads, but they can be present a tripping hazard and be hard to take upstairs.

Encourage Good Eating Habits:

They say breakfast is the most important meal of the day, and the research confirms it.: A nutritious breakfast has been associated with better focus and more energy and endurance.  A 2013 study found children who ate breakfast regularly received better grades, participate more in class discussions and had fewer sick days. Skipping breakfast can actually cause weight gain: A 2008 study in the journal Pediatrics found that teens who ate breakfast every day had a lower body mass index (BMI) than those who never or only occasionally ate breakfast.  Of course, what they eat for breakfast matters, too: The morning meal should contain a balance of protein and complex carbohydrates. Skip the sugary toaster pastry in favor of oatmeal or whole-grain cereals and eggs, lean meat or tofu. Milk, yogurt and 100% fruit juice vitamins and nutrients. And while you’re working on their diet, it’s time to cut out sugary soft drinks: Each 12oz soda contains roughly 150 calories and 10 teaspoons of sugar.   Just one can of cola a day can increase a child’s risk of obesity by 60%. Start stocking up on bottled water and natural juices for them to take to school.

Talk about health concerns with the school:

If your child has food allergies or sensitivities, their teachers should be made aware. You might also want to talk to administrators about what medical options are available should your child have an accident or become ill. And if your son or daughter has a chronic condition like asthma, inhalers and other medication should be brought to the school nurse before the first day of school.