6 back-to-school health tips every parent can use

It may be hard to believe, but the new school year has already started for teachers. If your kids aren’t back in school, they wil be soon. These back-to-school health tips can get them started on the right foot.

Now’s the time to create healthy habits for your family. Our dedicated LCMC Health team has six tips to share as the new school year starts, guiding you every step of the way.

1. Hit reset on bedtime routines

Have your children been going to bed later and waking up later during the summer break? Sleep helps prepare the brain to learn, so our back-to-school health tips begin with a reminder to return to school-year sleep schedules.

A sleepy child isn’t well-equipped to learn, so set your kids up for success by restarting bedtime routines a week or two before school begins. A return to the familiar school routine will have your kids falling asleep again at an earlier time and waking up less groggy in the mornings.

How much sleep does your child need? Every child’s needs are unique, but the American Academy of Sleep Medicine recommends that school-age children get 9 to 12 hours each night. In comparison, teens need 8 to 10 hours.

2. Plan healthy meals

You may have already done your shopping for school supplies. Stock up on food, too. Have a family meeting to choose healthy meals you all enjoy, then shop together to fill the fridge and pantry with nutritious foods.

Plenty of fruits and vegetables for quick and easy snacks is also a good idea. Stop by a local farmers market to find in-season favorites to send to school in a lunch box or have for breakfast.

3. Get the family moving

Did you know that physically active children are better learners? According to research, physical fitness and cognitive performance are connected. Kids who are more physically active experience improved memory and concentration.

Experts recommend that children get at least 60 minutes of physical activity daily. This includes school activities such as gym class, but you should also encourage your kids to move their bodies outside school.

Make physical activity a family activity by taking a walk after dinner, playing pickup basketball in the backyard, or hiking on the weekends.

4. Take a hard look at device use

Electronic devices are an everyday reality today, but most of us—adults included—would benefit from less time with them. As the kids head back to school, check your family’s use of electronic devices and explore how you can cut back.

Options include setting a hard and fast rule for screen use in your family or flexible guidelines for different types of screen time. Using a laptop for a homework assignment or a phone for a video call with a grandparent is quite different than mindless time spent checking their feed or playing video games.

5. Build a support system for your child

If one of your kids has a chronic health condition, such as asthma or a food allergy, meet with your child’s teacher and other school employees at the beginning of the year. Share how to support your child best and keep him or her healthy at school.

That will include proactive ways to protect your child and what to do in an emergency. Your child should know these basic measures, but teachers and other school staff also need to know.

6. Schedule a checkup to check in

When was the last time your child saw the pediatrician? Regular well-child checkups play a crucial role in keeping kids healthy.

Back-to-school checkups allow providers to check kids’ health and development and suggest age-appropriate vaccines, including an annual flu shot. If you’re having problems with sleep, eating, or other aspects of your child’s health, a pediatrician can help answer any questions you have and offer suggestions that may help.

Does your child need a checkup before school begins? Schedule an appointment today with an LCMC Health pediatrician.