Healthy Start to the New School Year
JJ Levenstein, M.D., FAAP
As summer winds down and parents shift their focus to the new school year, it’s important to add a health check to the top of your family’s back-to-school list. Whether your little one is starting school for the first time or adjusting from summer hours, making sure she gets a healthy start to the school year is paramount to her learning success. These practical tips will help make the school year switch healthier and happier for the entire family.
Gym class isn’t the only place for physical education. Medical check-ups can get lost in the shuffle of back-to-school errands, but they are vital to your child’s success. In fact, many schools and sports teams require children to get a physical before enrolling. A physical can help recognize and address potential problems before school starts. For example, a child can’t learn properly if he/she has trouble seeing the blackboard, hearing the teacher or focusing for long periods of time. Have your child’s doctor screen for vision and hearing as well as any issues that may impair the learning process, such as allergies, anemia, anxiety or sleep dysfunction. Also, review your insurance policy before your child’s check-up, as some insurers only cover one annual exam.
Think beyond the cereal bowl. Breakfast is truly the most important meal of the day for school-age kids. Skipping it means that children may go for more than18 hours without eating again after dinner the night before. Without food to fuel their brains, it’s difficult for children to focus and learn in class. A healthy breakfast should include complex carbohydrates (whole grains and fruits), protein and plenty of water.
Sun protection shouldn’t end with summer. Although children are inside much of the day, recess, lunch and after school sports are often during peak UV sun hours (between 10 a.m. and 4 p.m.). Frequently, children are sent to play without the protection of sun block, hats or sunglasses. The American Academy of Pediatrics (AAP) recommends using at least an SPF 15 sunscreen that offers both UVA and UVB protection. Pack liquid or towelette sunscreen wipes in your child’s backpack for re-application throughout the day and after school. Just be sure to check with your school before packing sunscreen, as many administrators require a doctor’s note prior to application.
Offer brain food. Healthy lunches and snacks go a long way toward giving children the boost they need to finish the day. However, as kids mature, lunch becomes less about food and more about socialization. While you’re concerned about a lunch’s nutritional value, your child may be more concerned about her lunch receiving the approval of classmates. To make the lunch work for both of you, make a shopping list and pack lunches and snacks together. While simple carbohydrates are easy to grab, try representing different food groups, such as protein, vegetables, dairy and fruits each day. If your child eats 5 colors of produce weekly (red, yellow, green, orange and blue) her mineral and vitamin needs will be met. You can also incorporate low fat cheese sticks, nuts (if your school allows), hummus, whole wheat crackers, dried fruits and yogurt. Top everything off with plenty of water and avoid beverages high in sugar.
Reinforce good hygiene. The first day of school brings new friends, new activities and new germs. Good hand-washing habits are critical for school-age children after the bathroom and before they eat. However, in their excitement to hit the lunchroom or playground, lots of kids skip the sink. Include alcohol-free, hypoallergenic cleansing wipes in your child’s book bag to make keeping clean and germ-free on the go easy.
Extra credit for staying active. Summer camp, little league games and play dates offer many opportunities for children to exercise. But once they enter school, most of their days are spent sitting behind desks. As a parent, you can find creative ways to maximize your time with your child by being active together. Turn on music and dance, have a pillow fight, race while walking home from school or clean the house together — anything to increase your heart rate.
Z’s lead to A’s. To ease your child into school hours, gradually adjust bedtime about two weeks before school starts. Generally, preschoolers need 12 hours (which can include naptime), kindergarteners need 11 hours, and children 8 and older need 10 hours. Once school starts, make sure your child has plenty of downtime to rest emotionally and physically, especially in the first few weeks.
Lead by example. You can reinforce healthy family habits by simply incorporating them into you and your child’s daily routine. Also remember that kids learn by example. If the whole family follows a healthy lifestyle, children will pick up on these habits and follow them both at home and at school.