10 Things You Can Do to Send Your Kids Back to School in Good Health

Summer vacation is just about over, and your kids are going back to school. You’re no doubt busy picking up school supplies, buying new shoes and talking to them about making new friends. Now is also a great time to take stock of your children’s health and talk to them about adopting healthy habits. Lessons your kids learn today—both in the classroom and at home—will stay with them for the rest of their lives.Here are 10 things you can do to send your kids back to school in good health.

Review your food allergy action plan. If your child has food allergies, you should have a documented emergency plan on file at their school. The plan should outline recommended treatment from your doctor in case of an allergic reaction and include emergency contact information. Review and update it at the start of every school year.

Feed them a healthy breakfast. It’s often easy to skip breakfast during the morning rush or throw a banana in their backpacks. But studies show that children who eat a nutritious breakfast have more energy and function better in school. Make sure they eat a breakfast that has some protein, such as eggs, nuts, or a container of yogurt.

Lighten up their backpack. A backpack that’s too heavy can lead to problems like back pain, shoulder pain and pore posture. Your child’s backpack should weigh no more than 10 percent of their weight. Be sure to look for a backpack that has an ergonomic design and hip and chest belts to transfer some of the weight to the hips and torso.

Talk to them about their bodies. Your kids may be of age to experience changes to their body, and you should be prepared to talk to them about what to expect so they’ll feel confident and secure. Holy Cross Health offers a class called Girl Talk for girls aged 8 to 11 and their mothers to open up the lines of communication and talk about things like puberty changes and menstrual cycles.

Encourage frequent handwashing. Schools are breeding grounds for germs. Teach your kids to wash their hands well and often, particularly before they eat, to help prevent the spread of many illnesses, including the common cold, strep throat and stomach bugs. Health experts recommend scrubbing your hands with soap and water for 20 seconds, and one easy way for kids to scrub long enough is to hum the “Happy Birthday” song twice.

Get them a flu shot. Nobody likes being jabbed with a needle. But flu season is fast approaching, and getting vaccinated every year is the best way to prevent a miserable flu that could keep kids out of school and parents out of work. The flu vaccine is typically available beginning in September.

Rethink their drink. Kids love sugary soft drinks. But sodas are full of sugar and empty calories, and they’ve been linked to a number of health conditions, including childhood obesity, diabetes and tooth decay. Instead of sodas, give your kids water, low-fat or fat-free milk, or 100 percent juice.

Exercise every day. Physical activity has tons of health benefits, such as reducing the risk of developing health conditions like obesity and heart disease. Most kids should be doing at least 60 minutes of physical activity each day, so make sure you talk to your kids about how much exercise they’re doing. Recess, after-school sports or simply taking a walk together before doing homework are all great options.

Get a good night’s sleep. Sleep helps kids think more clearly and perform better in school. Sleep has other benefits like boosting the immune system and maintaining a healthy weight. School-aged kids should get 9 to 12 hours of sleep each night, while teens should get 8 to 10 hours of sleep each night.

Cut back on screen time. Today’s kids spend up to 7 hours a day looking at screens from the TV to computers to phones and video games. Too much screen time can make it hard for children to sleep, raise your child’s risk for anxiety and other attention problems, and increase their risk for obesity. Limit screen time to 2 hours per day.

Holy Cross Health presents the information in this blog as a resource for our community. It is not intended to replace professional medical advice or to endorse any particular entity or service. Personal health problems should be brought to the attention of the appropriate health professionals.