Back-to-School Health Tips for Parents and Children

Your child needs more than school supplies to be ready for the new school year. In addition to picking out a new backpack, trendy clothes and classroom essentials, there are several things that parents and kids can do to prepare for a healthy and happy school year. 

During this busy time it is important to focus on all the aspects of your children’s well-being. Wellness checks, immunizations, nutrition, sleep, and mental health all play crucial roles in their overall health and readiness for the upcoming school year. By embracing healthy habits and being proactive, you can pave the way for a smooth and successful school year. 

Read on for back-to-school tips to help you prepare for the fall semester as well as healthy suggestions that will benefit your children throughout the year. 

Essential Health Screenings 

Your child’s health is a priority. Annual wellness appointments are essential for school-age children. These checkups are also a good time to review medications for chronic conditions including asthma or allergies. When possible, schedule check-ups in advance of school starting as many schools require paperwork to be completed by physicians before the start of the year. Remember to bring along any necessary medical paperwork for school or sports programs. 

Vaccinations and Boosters 

Make sure your child is up-to-date on all vaccinations and boosters. The New York State Department of Health mandates that, “Children must be age-appropriately immunized to attend school and day care.” During your child’s wellness visit, their pediatrician should advise whether they are due for a new vaccine or booster. Unless your child has a medical exemption, they cannot attend school if they are missing any vaccines. If you are unsure about your child's vaccination status, talk to your health care provider. 

Eat a Healthy Breakfast Everyday 

Children should be eating a healthy breakfast before they start the school day. Studies show that students who eat breakfast are more attentive during class compared to those who do not eat breakfast. A healthy breakfast should include a protein (like an egg), a complex carbohydrate (like whole wheat toast or oatmeal) and a piece of fruit. If your mornings are just too busy to sit and eat – a drinkable yogurt and an easy-grab fruit like an apple or banana are healthy, quick options, and better than not eating at all. Learn more about teaching your kids to make healthy food choices. 

Pack Nutritious Lunches 

Just like a nutritious breakfast, a healthy lunch is the fuel to keep your child going through the day. Move away from the processed ham and cheese sandwich and try some fun and healthy alternatives that are quick and easy to prepare. Fresh fruit, fresh veggies, hummus, yogurt, whole grain breads and lean proteins like turkey or chicken should all be making an appearance in your kids’ lunchboxes. While it’s easy to reach for that bag of chips or package of cookies, there are other, nutritious options that your kids can still enjoy. Check out these three healthy and easy-to-prepare snack options that your kids will love! 

Maintain a Consistent Sleep Schedule 

Children need enough sleep to stay healthy. The American Academy of Sleep Medicine recommends that school-age children get a total of 9 to 12 hours of sleep each night. Getting the proper amount of sleep supports optimal cognitive functioning and helps to maintain their energy levels throughout the day. Lack of sleep can affect your child's ability to learn and grow and may lead to problems like weight gain, high blood pressure, and depression. 

Establish a regular sleep schedule and bedtime routine for your children. Create a calm bedroom environment and limit screen time before bed as it can interfere with the body's natural sleep-wake cycle. Prolonged screen time can negatively impact children's sleep, behavior and mental health.

Stay Active 

After sitting most of the day at school, physical activity is important for your child’s health. Incorporating sports and exercise into their daily routine is essential to keeping them focused and improving their mental and physical health. Being outdoors in the fresh air also has a positive effect on mental health. Family walks or bike rides are just as effective as organized sports. If you make physical activity a priority, your children are more likely to do the same. 

Practice Good Hygiene

The best method to prevent spreading germs is through proper hand washing. Teach your children to wash their hands frequently, especially before they eat and after they use the bathroom. A hand sanitizer can be a good alternative when soap and water are unavailable. They should use a tissue if they cough or sneeze. Teach them to cough or sneeze into the crook of their elbow to minimize the spread of germs. 

Mental Health 

Your child’s emotional and mental well-being should not be overlooked, especially during the school year. If your child is going to a new school or starting school for the first time, it can be an exciting and scary time for both parents and children. Engage in open conversations about what’s going on in school and encourage them to share any concerns they may have. 

It is important to build a strong foundation of communication and trust with your child so that they have a healthy and successful school year.