As much as kids hate to hear it, August means it's time to start thinking about school again. Swimsuit racks become backpack aisles, and pool toys are swapped with 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 you can use to help ensure that your kids stay healthy and safe this coming year. These strategies can help maintain the immune system, encourage academic success, and start the year on the right foot.

Check-in with your health care provider

School physicals and vaccinations are standard back-to-school health care checkups that help ensure your child is set up for success in the coming year. A health care provider will conduct a school physical each year to look for any symptoms of illness or underlying medical conditions and ensure the child is healthy enough to participate in the upcoming 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 performed during a school physical include:

• Height and Weight Measurement: The healthcare provider will measure the child's height and weight to monitor growth and ensure they are within a healthy range for their age and gender.
  
• Blood Pressure Check: The child's blood pressure will be measured to detect any abnormalities or potential issues with cardiovascular health.
  
• Vision Screening: A basic vision test identifies potential vision problems that may hinder the child's learning or overall well-being.
  
• Hearing Screening: A quick hearing test is performed to check for hearing impairments 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 they are 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, including the condition 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.
  
  

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 health care provider about the shots they’ve had and what they might need to have done before starting school. In addition, 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 and flu vaccines can help ward off the viruses as they make their rounds while preventing them from infecting others in the household.

Practice healthy habits

Schools are notorious epicenters of germs, microbial hotspots that can test even the most rigorous immune system. 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. In addition, it is recommended that children wash their hands after they cough or sneeze.

Similarly, practice safe coughing and sneezing etiquette, like using your elbow instead of your hand and throwing used tissues directly into the trash. If you have older adolescents (middle school and high school age), consider supplying a small bottle of hand sanitizer for added protection against the pathogens that love to live on surfaces in schools.

Eat healthy meals

A healthy diet can help 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, and asthma. A poorly balanced diet can also lead to feelings of depression, low self-esteem, and difficulties with focus.

Some healthy eating habits include:

• Prioritize healthy foods: If you’re in charge of packing school lunches, 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 essential for wellness while also being high in fiber and protein (which helps children feel fuller for longer). Avoid sugary beverages, processed and sugary foods, and high-sodium fried snacks.
  
• Eat enough: Eating three solid meals daily, supplemented with healthy snacks like fruit and nuts, can help keep hunger pangs to a minimum while your child is at school. While in-school offerings are improving, there is still a wealth of junk food available at school. To keep your kid from reaching for the Honey Buns, do what you can 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. Spending time with your school-aged child helps them feel connected and supported. This can prevent adverse health outcomes down the road while encouraging positive social and academic engagement at school.
  
  

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 sports practice, swimming, a long walk around the neighborhood, or some other activity (like martial arts, dance, or 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.

Get a good night’s sleep

Speaking of sleep hygiene, set up a healthy and relaxing bedtime routine for yourself and your child to improve the quality of sleep you get every night. The vast majority of both middle school and high school-aged students do not get enough sleep, which can seriously impact social and academic performance over time. Specifically, 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 standard bedtime and waking hours (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.

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 or primary care visit and talk through additional strategies with a licensed health care provider.

Sources:

• Dharan, P. (n.d.). 5 simple health tips to prepare your child for back-to-school success. Aetna.com. https://www.aetna.com/health-guide/back-to-school-health-tips-for-parents.html
  
• Centers for Disease Control and Prevention (2019, August 8). Nine CDC Health Hacks for Back-to-School Success. CDC.gov. cdc.gov
  
• East Meadow Medical (n.d.). Top-5 Back-to-School Health Tips for Parents. eastmeadowmedical.com
  
• National Institutes of Health (n.d.). Healthy Back to School Habits. National Heart, Lung, and Blood Institute. https://www.nhlbi.nih.gov
  

Sesame content is not intended to be a substitute for professional medical advice, diagnosis or treatment. If you have a medical concern, it is critical to seek the advice of your physician or another qualified health provider with any questions. If you are facing a medical emergency, call 911 or visit the nearest emergency room immediately.

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