As we approach the start of the school year, excitement fills the air. New backpacks, sharpened pencils, and crisp notebooks signal a return to the classroom. Amidst the preparations, it’s essential to prioritize your child’s health and well-being. This month, learn about 10 ways you can ensure your children have a healthy and happy school year.
1. Schedule wellness visits for your children.
As the school year begins, consider scheduling a wellness visit to discuss your child’s growth, development, and any other concerns about their health with your pediatrician. During this time, you can also complete any physicals that may be required for athletics in the upcoming year. Child wellness visits are eligible for sharing by Solidarity members.
2. Promote healthy eating and hydration habits.
Did you know that even mild dehydration – a body water loss of 1–2% – can impair cognitive abilities?1 Proper nutrition and hydration are a cornerstone of academic success. Ensure your child starts the day with a balanced breakfast rich in protein, whole grains, and fruits. Pack nutritious lunches and snacks, including vegetables, lean proteins, and whole grains. Encourage hydration by sending them to school with a refillable water bottle.
3. Create a consistent sleep schedule and a peaceful rest environment.
A well-rested child is more attentive, focused, and ready to learn. School-aged children need between 9-12 hours of sleep each night.2 Get back into a consistent bedtime routine and create a sleep-friendly environment by keeping bedrooms free from screens and distractions.
4. Encourage regular physical activity.
Regular physical activity is essential for maintaining a healthy body and mind. Encourage your child to participate in sports, play outside, or engage in other moderate-to-vigorous physical activities for at least 60 minutes each day. You can find additional tips on fitness basics at the American Heart Association website.
5. Teach your child proper hygiene and handwashing practices.
Teaching your child proper hygiene can significantly reduce the spread of germs and illnesses. Emphasize the importance of regular handwashing with soap and water, especially before meals and after using the restroom. You’ll also want to be sure that you and your children are washing your hands appropriately – learn how to wash your hands like medical professionals in this video. Also, remind your kids to cover their mouths and noses with a tissue or elbow when coughing or sneezing.
6. Be attentive to changes in your child’s mental health.
Going back to school can be stressful for some children. Be attentive to signs of anxiety or stress, such as changes in sleep patterns, appetite, or mood. Facilitate open communication and reassure your child that it’s normal to feel nervous. If concerns persist, consider seeking support from a school counselor or mental health professional. Mental health counseling is eligible for sharing and there are wonderful counselors nationwide who work with Solidarity as Preferred Providers. For recommendations, simply contact Solidarity’s staff.
7. Schedule vision and dental check-up appointments.
Vision problems can hinder academic performance. Remember to schedule an eye exam if needed before school starts. It could also be a good time to get a dental cleaning as well. If you’re looking for help finding the best discounts for both vision and dental services, the Solidarity CareCard is available to all members.
8. Limit screen time and encourage non-digital activities.
With technology playing a prominent role in education, it’s essential to teach your child healthy screen habits. Set limits on recreational screen time, encourage regular breaks, and promote activities that don’t involve screens. Use ergonomic setups to avoid strain from prolonged use of devices.
9. Strive for consistency in your child’s routine.
A consistent daily routine helps children feel secure and manage their time effectively. Teach your child to use planners or digital tools to keep track of assignments and activities.
10. Pray together as a family.
Last but not least, always be intentional about praying together as a family. Remind your children that when they pray, they invite God into every area of their lives – even school. By drawing close to God in prayer daily, they can rest in the power of God’s sovereignty over their hopes and struggles.
As another school year begins, I hope these tips enable you to foster an environment where your children can thrive academically, physically, and emotionally.
Wishing you all a healthy, happy, and successful school year ahead!
- Riebl SK, Davy BM. The Hydration Equation: Update on Water Balance and Cognitive Performance. ACSMs Health Fit J. 2013 Nov;17(6):21-28. doi: 10.1249/FIT.0b013e3182a9570f. PMID: 25346594; PMCID: PMC4207053. ↩︎
- Paruthi S, Brooks LJ, D’Ambrosio C, Hall WA, Kotagal S, Lloyd RM, Malow BA, Maski K, Nichols C, Quan SF, Rosen CL, Troester MM, Wise MS. Recommended amount of sleep for pediatric populations: a consensus statement of the American Academy of Sleep Medicine. J Clin Sleep Med 2016;12(6):785–786. ↩︎