Back-to-school essentials: Parent's guide for a healthy start to the school year

As the back-to-school season approaches, parents and guardians have much to consider for their children to have a healthy and successful start to the new academic year. From scheduling well-child examinations to planning for proper nutrition and adequate sleep, the list of tasks may feel daunting.

Here are back-to-school tips to help you and your children prepare.

Well-child examinations

Well-child examinations are a cornerstone of healthcare for children of all ages. These check-ups are essential for monitoring your child's growth and development, catching potential health issues early and ensuring they are physically and mentally prepared for school.

During a well-child examination, the healthcare team will:

• Create a comprehensive medical history, which is crucial for future healthcare needs.
• Identify and manage potential health problems before they become more serious.
• Monitor and track your child's growth patterns and development.
• Update your child's medical history and verify that vaccinations are current.

Vaccinations

Vaccinations play a critical role in protecting children from various infectious diseases. Illnesses can quickly spread, so ensuring your child is current on vaccinations is vital.

The Centers for Disease Control and Prevention and healthcare professionals recommend these vaccinations:

• Diptheria/tetanus/pertussis
• Haemophilus influenza B
• Hepatitis A
• Hepatitis B
• Human papilloma virus
• Influenza
• Meningococcal
• MMR
• Pneumococcal
• Polio
• Rotavirus
• Varicella (chickenpox)

Talk with your healthcare team about vaccines your state requires to attend school.

Nutrition

A balanced diet is fundamental to a child's physical and cognitive development. Proper nutrition helps children maintain energy levels, concentrate better in school and support overall growth and development. Children require different amounts of nutrients based on their age.

Follow these nutrition tips for your family:

• Encourage your child to drink plenty of water to stay hydrated, especially during the warmer months.
• Minimize sugary snacks and sweetened beverages to help prevent obesity and dental problems.
• Offer meals made from fresh foods, including dairy, fruits, protein, vegetables and whole grains.
• Provide nutritious snacks like fruits, nuts and yogurt to energize your child throughout the day.
• Start every day with breakfast.
• Visit Healthy Active Living for Families to learn about the 5-2-1-0 rule.

Talk with your child's healthcare team if you have questions about your child's nutritional needs.

Sleep

Adequate sleep is crucial for a child's overall well-being, affecting everything from their mood to their ability to learn and retain information. Children who do not get enough sleep are more likely to experience attention problems, behavioral issues and poor academic performance.

Tips for ensuring adequate sleep include:

• Create a consistent bedtime routine to help your child wind down and prepare for sleep.
• Encourage your child to get the recommended amount of sleep each night, typically eight to 10 hours for school-aged children.
• Ensure your child's bedroom is quiet, dark and cool to facilitate restful sleep.
• Reduce exposure to screens at least an hour before bedtime to promote better sleep quality and remove screens from the room at bedtime.
• Try a red light in the bedroom, which may help release melatonin naturally. Avoid using a blue light.

Bullying

Bullying is a serious issue that can significantly affect a child's mental and emotional health. It occurs far too often nationwide in elementary, junior high and high schools. Parents and guardians must take bullying seriously and teach your children a few tactics to address bullies productively.

Steps to take if bullying occurs:

• Ask a teacher or other school officials for help.
• Don't fight back and maintain composure.
• Say "stop" confidently.
• Walk away.

It's crucial to offer emotional support and reassurance to your child. If needed, consider professional counseling to help them cope with the effects of bullying.

Creating a positive start to the school year

Preparing for the new school year involves more than buying school supplies and updating the calendar with activities. It's also about prioritizing your child's health and well-being to ensure their success and happiness.

By scheduling well-child examinations, keeping vaccinations up to date, providing balanced nutrition, ensuring adequate sleep, addressing bullying and modeling these healthy habits yourself, you can help your child have a healthy, productive and successful school year.

Christina Andrist, D.O., is a pediatrician in Albert Lea, Minnesota.