August means it's time to start thinking about school again. Swimsuit racks become backpack aisles, and pool toys are swapped for school supplies on store shelves. Summer is winding down, and the new school year is approaching.
We’ve put together a simple list of tips for a healthy school year. These back-to-school tips help maintain the immune system, encourage academic success, and start the year on the right foot.
1. Check-in with your healthcare provider
School physicals and vaccinations are standard back-to-school requirements. These checkups set your child up for a healthy start to the school year. A healthcare provider will do a school physical each year to check for any signs of illness and ensure the child is healthy enough for the new school year. These appointments are usually done in a primary care setting (like a family doctor’s office or pediatric clinic).
Some services and tests that may be performed during a school physical include:
- Height and Weight Measurement: The child's height and weight are measured to monitor growth.
- Blood Pressure Check: Depending on the child's age, blood pressure will be measured to detect any potential heart health issues.
- Vision Screening: A basic vision test identifies potential vision problems that may affect learning or well-being.
- Hearing Screening: A quick hearing test is performed to check for hearing difficulties affecting communication and learning.
- Medical History Review: The healthcare provider will discuss the child's medical history, including past illnesses, surgeries, allergies, or chronic conditions.
- Immunization Review: The child's vaccination record will be checked to ensure that it is up-to-date with all required vaccinations, including booster shots if needed.
- Developmental Assessment: For younger children, a developmental assessment may be conducted to gauge their progress in critical areas like motor skills, speech, and cognitive abilities.
- General Physical Examination: A comprehensive physical examination is performed to assess the child's overall health. This may include an exam of their skin, eyes, ears, nose, throat, heart, lungs, abdomen, and musculoskeletal system.
- Mental Health Assessment: A brief mental health assessment may address any emotional or behavioral concerns that could impact the child's well-being and academic performance.
- Anticipatory Guidance: A brief discussion about what to expect for the child’s upcoming growth and development.
Immunizations are required nationwide for students to be eligible for public school. Your child’s pediatrician or primary care provider should have a record of vaccinations that your child has received. If you’re not sure if your child is up to date with their immunizations, talk to your healthcare provider.
It is recommended that you and your child receive both a flu shot and COVID-19 vaccine before school begins. Immunizing yourself and your family with the COVID-19 and flu vaccines can protect you and your family from these viruses.
2. Practice healthy habits
Good hygiene is very important, as schools are notoriously full of germs. According to the Centers for Disease Control and Prevention (CDC), handwashing is one of the most effective preventive methods against illness and infection. Talk to your child about the importance of washing their hands before and after eating, after using the toilet, and after playtime.
It is also recommended that children wash their hands after they cough or sneeze.
Practice safe coughing and sneezing etiquette. This might be using your elbow instead of your hand to cover your mouth and nose and throwing used tissues into the trash. If you have older kids (middle and high school age), consider providing a small bottle of hand sanitizer to protect against germs on school surfaces.
3. Eat healthy meals
A healthy diet helps boost the immune system while ensuring your child gets all the nutrients they need to have energy and focus for the school day.
Nearly 1 in 5 children have obesity, putting them at risk for complications such as:
- Diabetes
- Sleep apnea
- Musculoskeletal problems
- Asthma
A poorly balanced diet can also lead to mental health concerns like:
- Depression
- Low self-esteem
- Difficulties with focus and concentration
Some healthy eating habits include:
Pick healthy foods: See that your child is stocked with fruits, vegetables, whole grains, lean proteins, and nuts. These heart-healthy foods are packed with vitamins and minerals. They are also high in fiber and protein. Fiber and protein help kids feel fuller for longer, reducing the urge to snack constantly. Avoid sugary drinks, processed and sugary foods, and high-sodium fried snacks.
Eat enough: Eating three solid meals daily with healthy snacks like fruit and nuts helps keep hunger to a minimum. While in-school offerings are improving, there is still a lot of junk food available. Try to make sure they eat a big, balanced breakfast before school. Pack a lunch filled with the food items listed above, and supply plenty of healthy snacks to curb junk food cravings.
Eat a healthy dinner together: Practice healthy eating habits by eating evening meals together. Making and eating dinner together helps you ensure that your child’s needs are met while offering the opportunity to unwind and download together.
4. Get active
Experts say that children between 6 and 17 must be active for at least 60 minutes daily. However, less than one-quarter of children meet that recommended dose of physical activity. A lack of exercise can steadily increase a young person’s risk of developing high blood pressure and cholesterol, type 2 diabetes, cancer, and musculoskeletal disorders.
Swap screen time with after-school activities like:
- Sports practice
- Swimming
- Martial arts
- Dance
- Gymnastics
Physical activity has been shown to decrease the symptoms of anxiety and depression while also boosting brain function and encouraging focus. In addition, regular doses of exercise improve sleep hygiene.
5. Get a good night’s sleep
Healthy sleep habits are crucial for emotional and physical wellness. Set up a healthy and relaxing bedtime routine for yourself and your child to improve the quality of sleep you get every night. Most school-aged children do not get enough sleep, which can seriously impact social and academic performance over time. The American Academy of Pediatrics (AAP) recommends that children between 6 and 12 get 9–12 hours of sleep per night, while adolescents between 13 and 18 get 8–10 hours.
Some sleep hygiene hacks for children (and adults) include:
- Power down electronic devices an hour before bed
- Create and stick to a bedtime routine
- Set a standard sleep schedule (consistency helps the body’s circadian rhythms)
- Avoid sugar or caffeine late in the day
- Get enough physical activity
These easy-to-follow sleep strategies will help the whole family get the most out of their nightly rest, which improves cognitive function and energy levels throughout the day.
How Sesame can help
Don’t dread the first day of school! Use these simple health tips to help ensure your child’s health during the new school year and beyond. If you want more information, use Sesame to book an online pediatrician appointment to discuss additional health tips with a licensed healthcare provider.
