July 30, 2024
By: Elijah Carter, DNP, FNP-BC, Highpoint Family Wellness - Gallatin
When the days get shorter, it’s a good sign that another school year is just around the corner. While there are many unknowns as to what the next school year will bring, it’s important to build structure and routine to help ensure that your family is ready for another successful and healthy school term.
Schedule annual physicals. Making sure you and your family stay up to date on regular health exams your number one defense against illness. An annual physical exam is an important part of children’s healthcare, and the back-to-school period is an easy-to-remember time to go ahead and get it on your family’s schedule. Annual check-ups provide your child’s pediatrician the opportunity to do a full physical exam, confirm that vaccinations are up-to-date and answer any important questions you may have about your child’s health.
Create a healthy homework/study routine and environment. Completing homework assignments and setting aside dedicated time for studying for exams is a key factor in your child’s academic success during the school year. So helping them foster good study routines is essential. Creating a quiet, well-lit workspace; designating adequate homework time each afternoon or evening; setting aside electronic devices during this focused period; and ensuring your child takes periodic breaks to alleviate eye, neck and brain fatigue are all great tips for creating a healthy and successful study routine.
Plan weekday meals ahead. Thoughtfully planning out balanced meals for the week – and even pre-portioning out breakfasts and lunches – can help ensure your family is following healthy eating habits, eliminate the nightly guessing game of “What’s for dinner?” and free up evening hours for quality family time.
Sleep. Healthy sleeping habits are integral to your child’s overall wellness and ability to function optimally while in school. A lack of sleep can result in memory problems, difficulty focusing, weakening of the immune system, depression and even obesity. The amount of sleep your child needs can vary depending on a number of factors, but The American Academy of Sleep Medicine outlines these general guidelines:
- Children 3 to 5 years of age: 10-13 hours per 24 hours (including naps)
- Children 6 to 12 years of age: 9-12 hours per 24 hours
- Teens 13 to 18 years of age: 8-10 hours per 24 hours
Sleep is important for the health of parents too, so make sure you’re getting enough shut-eye as well!
Prevent the spread of germs. We all know that the school year can bring its share of colds, stomach bugs and the like. One of the easiest and best ways for you to help prevent the spread of germs is to promote hand-washing. Train your family members to wash their hands as soon as they arrive at home, and always wash your hands before meals.
By establishing and encouraging responsible routines and habits, you’ll be helping to create a healthy and successful school year for your family and your community.
If your family needs a pediatrician, Highpoint Health can help. Call 800.424.DOCS or visit the Find-A-Doc page to get connected with the right care for your family.