Back-to-school health tips for Sleep
Back-to-school health tips start with a good night’s sleep is essential to good health. Both parents and kids surely need to get adequate sleep for the demands of our daily lives and our health. Adults need a full 7-8 hours, but children not surprisingly, need more sleep than that:
- Preschoolers: 10-13 hours
- School-aged children: 9-11 hours
- Teens: 8-10 hours
Create a good routine and be sure to turn off all electronic devices at least 2 hours before bedtime. Studies have shown that screen time stimulates the brain, which will keep you and your child up late. Eating a healthy dinner specifically with whole foods and little to no processed sugar is undeniably best. We find a relaxing bath time with some snuggling and reading with our children ensures a good connection and rest.
Back-to-school health tips to maintain Healthy Diet
Begin your child’s day with a healthy breakfast. Whole foods like oatmeal with fruit ensures they start the day on a healthy note.
Additionally, for lunch, avoid overly processed foods. Prepping your child’s lunch can be time-consuming but is a huge gain in their health. Stock up on fruits, vegetables, whole grain bread or wraps, and nuts. Foods like baby carrots, apple slices, grapes, and melon chunks, that are easy to eat can all be packed ahead of time for easy lunches.
It is estimated that 17% of youth aged children in the US are obese. Eating a Whole Food Plant Based diet (WFPB) low in fat in combination with daily exercise of at least 20 minutes is essential.
Back-to-school health tips for Exercise
Now that summer is coming to an end, your child will most likely be expected to sit more often with school activities. Getting out for at least 20 minutes of exercise per day will help boost mood, immunity, and positive behavior. Make it fun and exciting by playing games, doing sports, or playing with other children.
Tips for Hygiene
Hand washing at school is essential, especially with cold and flu season coming up. Washing your hands with soap and water as well as using hand sanitizer throughout the day as has been noted, can help keep illness away.
Encourage your students to cough/sneeze into their elbow. Do not share hats, combs, brushes, or water bottles. Make sure to bath regularly and frequently wash items used at school (water bottles, hats, blankets ect.)
One of the best ways to keep track of your student’s health is with a yearly wellness exam. Starting the school year with a good physical can give you a good jumpstart to their health for the school year.
What are the benefits of having a RISE Membership for my child?
Getting your child in for their yearly wellness exam builds upon the patient-physician relationship and allows us to take a more proactive approach to treating your child. Having a RISE Membership gives you direct access to your healthcare team. What does that mean? When your child gets sick you can text your doctor and care team or even do a telehealth visit to get your child seen. Studies show that over time, DPC practices save time, money, and time away from work.
Instituting these back-to-school health tips will certainly increase your success this school year!