As parents, you all want what’s best for your children. You want them to do well in school, build meaningful friendships and essentially just have fun being a kid. Here is how you can help them start school full of health and wellness and momentum for a great year.
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Routines can encourage growth and development this school year
Establishing a healthy routine for your child has several benefits and aids in their growth and development. When children follow routines, they feel more confident, focused and secure.
A typical routine might include waking up and going to bed at the same time every day; eating a nutritious and balanced breakfast, lunch and dinner; participating in after-school sports or activities; and having dedicated study time on weekdays.
Related content from Nuvance Health: 4 back-to-school tips to prepare for a healthy year
A nutritious diet has many benefits for children in school
Sweet treats are okay in moderation, but eating foods packed with vitamins and antioxidants like strawberries and blueberries can help your child feel their best both mentally and physically.
Healthy eating gives our children the energy and strength they need throughout the day to learn, play and grow. Some benefits of healthy eating include:
- Strong bones
- Supports brain development and healthy growth
- Boosts immunity and lowers the risk of getting sick
- Eases digestion to avoid an upset stomach and constipation
- Keeps skin, teeth and eyes healthy
Start your child’s day with a balanced breakfast, like oatmeal or yogurt with peanut butter and banana. For lunch, make a wrap with lean protein like chicken and fresh veggies like lettuce and red peppers. Pack healthy snacks such as sliced apples with peanut butter or trail mix. These are great, healthy options to keep your child full and energized throughout the day.
Related content from Nuvance Health: Easy back-to-school meal prep tips
Why exercise is important for keeping your child healthy and engaged in school
Children should get at least 60 minutes of physical activity each day. Running, jumping, biking, walking — you name it!
Children who are physically active tend to have more focus, maintain a healthy weight and fall asleep more easily than children who are not. Encourage your child to participate in after-school sports like volleyball or football. Sports can help children develop a sense of teamwork and learn discipline.
Make sure they have their water bottle handy to prevent dehydration and to wear proper sports gear, like kneepads for volleyball and a helmet for football to prevent injury.
How sleep can impact your child’s learning in school, development and mood
Waking up and going to bed at the same time every day helps regulate your child’s internal body clock, making it easier for them to fall asleep and wake up feeling refreshed.
Getting 8-12 hours of sleep each night can help your child stay focused, improve concentration and improve academic performance. When your child does not get enough sleep, they’re at higher risk for health problems, including obesity, digestive disorders, behavioral health issues and a weakened immune system.
Related content from Nuvance Health: Study links better sleep to lower odds of digestive diseases
A weakened immune system can make your child more susceptible to fall illnesses like the common cold, RSV and whooping cough. Practice healthy hygiene like washing your hands for 20 seconds with soap and warm water and avoid touching your face.
A bedtime routine like reading a book or writing in a journal can help calm their mind and tire them out. Watching TV or scrolling on a smartphone before bed can interfere with sleep as blue light illuminates from screens.
How social skills can enhance your child’s development and learning
As children interact with one another, they develop social skills, which are important for success in school and everyday life. Social skills teach children how to listen, conversate and form positive relationships. These skills are fundamental for building and maintaining healthy relationships throughout their lives.
Encourage your child to participate in group activities inside and outside of school. This can help them build teamwork by collaborating with their peers and make them feel more comfortable talking to others.
How setting screentime limits can improve your child’s focus and wellbeing
While social media offers many academic and social benefits, the harms of social media weigh just as heavily. Social media can be seen as a creative outlet for your child to learn new skills and make friends, but it can also have negative effects on children, such as increased anxiety and depression.
Keep the line of communication open with your child and encourage them to talk to you or their teacher if they are feeling upset. Set screen time limits on their smart device and monitor their internet usage. Teach them responsible online behavior and show them how they can get the most out of social media by helping them find appropriate content that they enjoy.
Related content from Nuvance Health: Online safety tips for kids heading back to school
The bottom line: Establishing a routine that includes healthy eating, physical activity, adequate sleep, socializing and screen time limits, can help set a solid foundation for your child to maintain healthy habits for a great school year.
Dr. Anita Softness is a family medicine physician who practices full-spectrum family medicine for children and adults, including women’s health and prenatal care. She focuses on prevention, wellness and managing chronic conditions. She chose family medicine because she loves caring for the whole person throughout their lives— especially when she can also care for their extended family. Building relationships, connecting with patients and helping them to feel better is the greatest reward.
