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Healthy Kids, Happy School Year: Tips for a Strong Start

Dr. Levi Merritt DC, NBC-HWC, CPT

Back-to-school season—when we get to trade lazy (or crazy) summer mornings for the thrill of early alarms and packed lunchboxes! Sorry kids, no more surviving on pizza and instant noodles.


Who knew that keeping them healthy would become part of the back-to-school checklist? But fear not! While we navigate the labyrinth of daycare-school-work logistics, homework, and extracurriculars, let’s dive into how we can actually keep our kids healthy amidst the chaos of a new school year.


Establishing a Bedtime Routine

Kids aren’t just small adults, but they do benefit from regular routines just like grown-ups do. It all begins with establishing a consistent routine the night before school.


As parents, we all want our children to be happy, healthy, and well-rested. While it may seem like a simple task, a bedtime routine offers more than just a peaceful end to a busy day; it sets the stage for healthy sleep habits that can last a lifetime.


Children thrive on consistency. A regular bedtime routine helps regulate their internal body clock. Over time, their body begins to associate specific activities, such as brushing their teeth or reading a book, with winding down for the night. A calm, predictable routine provides them with a sense of security, making the transition to sleep easier for both parents and children. When children know what to expect, they’re less likely to push back against bedtime.


Adequate sleep is essential for a child’s growth, immune system, and overall health. Children who consistently get enough sleep are more likely to have a healthy weight, perform better academically, and experience fewer behavioral issues. A bedtime routine helps ensure they get the rest they need.


Recommended hours of sleep:

Children 3 to 5 years old should sleep 10 to 13 hours per day.

Children 6 to 12 years old should sleep 9 to 12 hours per day.

Teens 13 to 18 years old should sleep 8 to 10 hours per day.

 

National Heart, Lung, and Blood Institute. “How Sleep Works - How Much Sleep Is Enough? | NHLBI, NIH.” Www.nhlbi.nih.gov, 24 Mar. 2022, www.nhlbi.nih.gov/health/sleep/how-much-sleep.

### The Importance of a Morning Routine for School-Aged Children


Establishing a Morning Routine

Mornings can be chaotic, especially with family responsibilities. Establishing a structured morning routine for school-aged children can transform those early hours into a smoother start to the day.

A predictable routine reduces stress by eliminating last-minute scrambles. When children know exactly what to expect and what is expected of them, they feel more in control and less anxious, leading to a calmer start to the day.


Incorporating activities such as a nutritious breakfast, personal hygiene, and some physical activity into the routine encourages lifelong healthy habits.


To establish an effective morning routine, consider the following tips: Prepare as much as possible the night before, such as laying out clothes and packing school bags. Aim for a consistent wake-up time to help regulate your child's internal clock. Ensure the routine covers important activities like eating breakfast, brushing teeth, and getting dressed. While consistency is important, be flexible and adjust the routine as needed based on your child’s age and evolving needs. Involve your child in creating their morning routine to make it more engaging and to help them take ownership.


A structured start helps children transition smoothly from home to school. When they follow a routine, they’re less likely to forget important items or tasks, like their homework or lunch. This increased readiness helps them start the school day with better focus and a positive attitude. Consistent healthy practices in the morning can lead to better overall well-being and academic performance.


The Bugs (Avoid Them)

Lets face it, kids are walking germ factories. Once your kids get to school, it’s inevitable they are going to run into Snotty Scotty and Sneezy Susie.


We all know maintaining regular hygiene is important for preventing the spread of germs and keeping our families healthy. Encouraging frequent baths or showers helps remove dirt and bacteria from the skin, while washing hands thoroughly and often is one of the simplest and most effective ways to prevent illness. Additionally, teaching children to cover their sneezes and coughs helps contain germs and protect others from getting sick.


The Bugs (Beat Them)

Were exposed to viruses, bacteria, and other pathogens all day every day. Whether we get sick from them is a different story.  To keep from falling ill, take steps to strengthen your child’s immune system.  Don’t worry, it’s nothing crazy or overly expensive.  The same things we do to keep healthy, we should instill in our kids. Diet, exercise, sleep, and reduce stress.


A healthy diet is essential for school-aged children as it provides the foundation for their growth and development. During these formative years, children need a balanced intake of nutrients to support their rapidly growing bodies and brains. Proper nutrition enhances cognitive function, helping them concentrate better and perform well academically. It also supports their physical health, ensuring they have the energy and stamina to participate in school activities and sports. Additionally, a well-rounded diet strengthens the immune system, reducing the risk of illness and enabling quicker recovery.


Exercise is crucial for school-aged children for numerous reasons that impact their physical health, mental well-being, and overall development: Regular exercise helps children maintain a healthy weight, build strong bones and muscles, and improve cardiovascular fitness. Engaging in physical activities reduces the risk of developing chronic conditions such as obesity, type 2 diabetes, and heart disease.  Physical activity has been shown to boost brain function and improve cognitive abilities. Exercise increases blood flow to the brain, which can enhance concentration, memory, and classroom performance. Active children are often better able to focus on tasks and absorb new information.


Helping school-aged children handle stress involves a combination of practical strategies and emotional support. Having a consistent routine, quality sleep, healthy food, and exercise go a long way. Here’s a few more tips:


Children don’t just have to learn their ABC’s and 123’s, the have to learn to navigate new social arrangements as well. Playing well with others is an important part of life. It’s stressful, and that’s ok. It’s not about the stress, it’s about how one copes with it. Children often mimic the behavior of adults, so modeling effective stress management techniques can be beneficial. Demonstrate how you handle stress in a healthy manner and share coping strategies with your child. Monkey see, monkey do.


Allow time for relaxation and hobbies that your child enjoys. Engaging in activities they love can provide a much-needed break from stress and contribute to their overall happiness and well-being. If stress becomes overwhelming or persistent, consider seeking help from a mental health professional. Counseling or therapy can provide additional support and tools for managing stress in a healthy way.


The Bugs (You've Been Beaten)

Always consider the advice of a healthcare provider when deciding whether to send your child to school. They can provide guidance based on the specific illness and your child’s overall health. Be aware of and follow your school’s health and safety policies. Schools often have guidelines regarding when children should stay home and when they can return after illness.


Children should stay home if they have a fever (typically defined as a temperature of 100.4°F or higher). They should remain home until they have been fever-free for at least 24 hours without the use of fever-reducing medications


If a child has vomited or had diarrhea, they should stay home until they are symptom-free for at least 24 hours. This helps prevent the spread of gastrointestinal infections and ensures they are well-hydrated and recovered.


Children with contagious illnesses, such as the flu, strep throat, or conjunctivitis (pink eye), should stay home until they are no longer contagious. Generally, they should remain home until they have been on antibiotics for 24 hours (for bacterial infections) or until a healthcare provider clears them to return.


Children with unexplained rashes or skin infections should stay home until they are evaluated by a healthcare provider. Some rashes may be contagious, and it’s important to ensure they are not symptomatic of a more serious condition.


While a mild cold might not always warrant a day off, children with severe or persistent coughs, especially if they are accompanied by other symptoms like difficulty breathing or a high fever, should stay home. This is to rest and avoid spreading illness to others. By adhering to these guidelines, you help ensure that your child recovers fully while also protecting other students and staff from potential illness.


Regular Pediatric Checkups and Sports Physicals.

Regular pediatric checkups allow healthcare providers to track a child’s growth and development over time. This includes measuring height, weight, and monitoring developmental milestones to ensure that the child is progressing normally.


Routine checkups can help detect health problems early. Conditions such as asthma, allergies, or vision and hearing impairments can be identified and managed more effectively when caught early, reducing the risk of complications and improving overall quality of life. For children with chronic conditions, regular checkups are essential for ongoing management. Pediatricians can adjust treatments, monitor the effectiveness of medications, and provide guidance on managing the condition as the child grows.


Sports physicals are specifically designed to ensure that children are healthy and fit to participate in sports activities. They assess cardiovascular health, musculoskeletal issues, and overall physical fitness to prevent injuries and ensure safe participation in sports. Sports physicals can identify any physical limitations or conditions that might impact a child’s ability to participate in sports. Early identification allows for appropriate interventions or modifications to ensure the child can safely enjoy their chosen activities.


Routine visits provide parents with reassurance about their child’s health and development. They offer an opportunity to discuss concerns, receive advice, and gain peace of mind knowing that their child is on track with their health and development. Regular pediatric checkups and sports physicals play a vital role in ensuring that children remain healthy, safe, and well-prepared for their daily activities and future growth.


Yours in Health,

Dr. Levi G. Merritt, DC CPT CHC

 

 

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