Back-to-school time is almost here. As your child gears up for another year of learning, there is plenty to get in order. Along with checking they have all their essential school supplies, it’s important to ensure your child is both healthy and happy.

Guaranteeing kids’ physical and mental well-being begins with setting healthy habits they can consistently follow throughout the year. Before it’s time for your child to head out the door for their first day back, follow these back-to-school health tips to make sure they have a healthy, happy, and productive year.

1. Stick to a strict bedtime 

Studies show that children who get the right amount of sleep have better attention levels, behavior, learning, and memory. One of the easiest ways to ensure your child is getting enough sleep is to set a consistent bedtime. 

The correct amount of sleep for a school child will depend on their age. Preschoolers need 10-13 hours, middle-school children need 9-11 hours, and teens need 8-10 hours. Make sure you start your bedtime routine early enough to allow for hiccups along the way, and build in some relaxing routines like reading a book or singing songs together.

2. Keep an eye on backpacks

Doctors and physical therapists advise that school kids carry no more than 10% to 20% of their body weight in their backpacks. Unfortunately, out of 75 million students in the US, nearly 42 million carry packs that are too heavy for them. 

Make sure your child is only carrying the books they need for a particular day. A backpack must also be correctly positioned on a child’s back –  it should sit slightly below the shoulders and above the hips. 

3. Provide healthy brain foods

A healthy diet can help children perform better in school. Proper nutrition is important when it comes to their focus, concentration, and memory. Research suggests that certain “healthy brain foods” are particularly helpful to children’s brain function. These foods include eggs, greek yogurt, greens, fish, nuts and seeds, and oatmeal. 

4. Manage stress

Kids respond differently to stress depending on their age, personalities and individual circumstances. As kids begin a new school year, parents must keep a close eye for any signs of stress and anxiety. 

You can help your kids manage stress by making them feel safe, loved, and cared for. Teaching children coping skills and encouraging them to take part in activities away from school can also be helpful. 

5. Encourage good hygiene habits

Kids can pick up germs from endless surfaces both at home and at school. These germs can quickly cause them to become sick with a cold or flu and miss out on valuable school time. 

Handwashing with soap and water is a simple but effective solution. To practice good hygiene during the school day, kids should wash their hands before eating, after using the bathroom and anytime they blow their nose. It’s also a good idea to have them wash their hands when they arrive home from a busy day at school.

So, to ensure a school year of health and happiness for your child, begin setting consistent habits for them to follow.

Small changes such as implementing a strict bedtime, preparing nutritious foods, and encouraging hand washing can have a significant impact on a child’s physical and mental well-being.

Schedule an appointment with Sentinel Health and Wellness today.