It can be a little hard to believe it’s back-to-school season already. And while there are still some long, relaxed days of summer ahead, it’s also that time when families begin to plan for the coming school year. School clothes and notebooks are just around the corner
And there can be a lot going on for everyone during this transition. There’s a return to the familiar routines of the school day, but there’s also much that can be different — whether it’s a new grade, a new school or new after-school programs
Giving some thought to our kids’ health — and our own — as we move toward the first day of classes can set everyone up for a happy and successful school year. These seven tips can help
Get set for sleep success. Good sleep is an amazing foundation for the whole family. It helps with mood, concentration and many other aspects of health and wellness. Teens need about eight to 10 hours a night. Younger school kids need around nine to 12 hours. Get on a healthy sleep schedule by keeping to a set bedtime and wake-up time — and think about giving it a test run the days before school starts. Other ways to help with healthy sleep: Get some physical activity during the day, avoid drinks with caffeine and put away phones and tablets at least 30 minutes before bed.
Celebrate snacks. Snacking can often be seen as negative. But healthy snacks can actually be super for kids — and parents. On top of vitamins, minerals and other healthy ingredients, they can provide energy for schoolwork and after-school activities and help keep kids from getting too hungry between meals. Having carbohydrates together with a healthy protein can be a satisfying combination. Pair foods like whole-wheat crackers, sliced apples or mini carrots with hummus, nuts or peanut butter. And try to really limit unhealthy snacks like cookies, candy, chips, jerky and sugary soda. They can be convenient but also filled with salt, sugar and a lot of extra calories.
Plan a meal together. Plan a healthy meal with your kids — and cook it together. This can help kids to build skills and feel ownership of healthy eating — and that can pay off into their adulthood. Cooking together can also be a relaxed opportunity for parents and kids to catch up on the day and talk about what’s going on at school and with friends. Start with a single meal, and then consider adding some others throughout the year
Highlight water. The beverage cases have more options than ever, but the best and healthiest choice for kids remains the simplest — water. Soda, energy drinks and fruit drinks are filled with sugar and calories, and very little that’s healthy. Plain water from the tap or bottle filling station is the easiest and healthiest way to go. Fizzy water with zero sweeteners can also be a healthy, occasional option for kids
Check in on well-child appointments. A well-child visit with a pediatrician or other <a href="https://healthylife7.com/microsoft-msft-expands-its-footprint-in-digital-twin-healthcare/” title=”Microsoft (MSFT) Expands Its Footprint In Digital Twin Healthcare”>healthcare provider is a great chance to check in on kids’ overall growth and health, get caught up on important vaccines and discuss any questions parents may have about their kids’ health. They can take a little effort to schedule but are usually pretty quick and can have really big benefits
Keep an eye on screen time. Kids need screens for school and many other activities. Too much screen time, though, can impact many different aspects of health and wellness. Try to limit unnecessary time on phones and computers and encourage kids toward other activities, like being with friends, taking part in after-school programs or just having some unstructured, unplugged time
Make space for activity. It can sound like a lot, but kids should get around 60 minutes of physical activity a day. And even in the busy opening days of the school year, it’s hard to overstate its benefits. What’s fantastic is that most types of movement count: from dance and sports practice, to bike rides and gardening, to walking to the school bus and just playing with friends at a park. It all adds up, and any amount of activity is better than none
With busy lives, many parents welcome the return to school and the more predictable schedules of the school year. That switch, though, from summer vacation to the first weeks of class can be a whirlwind — for everyone. But with some planning, a little creativity and some deep breaths, the whole family can get set up for a wonderful and healthy year ahead
Dr. Graham A. Colditz leads prevention research at Siteman Cancer Center at Barnes-Jewish Hospital and WashU Medicine in St. Louis. Much of his work focuses on translating research findings into tools and tips that help people lower their risk of disease and improve their health
