adorable-latin-student-boy-and-mom-at-school-mother-preparing-kid-up-picture-id1281105531-1 Healthy Back-to-School Tips for the Whole Family

Healthy Back-to-School Tips for the Whole Family

In Health and Wellness by R. S. Armstrong, MD September 13th, 2021

The back to school season can be a very stressful time for both children and adults. Whether your child is starting kindergarten or finishing their last year of high school, there are many ways to ease the transition into a new school year. 

Encourage Proper Hand Washing

Washing your hands is the most effective way to stop the spread of germs, but you must make sure that your kids are washing their hands properly and at the right times. To correctly wash your hands, scrub them with soap and water for at least 20 seconds. 

When hand washing is not available, use a hand sanitizer that contains at least 60% alcohol. You should wash your hands or use hand sanitizer after blowing your nose, using the bathroom, and before eating. It is also recommended to remind your kids to avoid touching their face, such as their eyes, nose, and mouth, which can rapidly spread germs to others.

Prioritize Sleep 

Getting an adequate amount of sleep every night is critical to your child’s development and overall health. Sleep benefits you in numerous ways:

  • Decreases your risk of obesity
  • Promotes natural growth 
  • Boosts muscle mass through restoration of cells and tissues
  • Lessens your risk of developing diabetes by regulating your glucose levels 
  • Strengthens your immune system 
  • Enhances learning and problem solving skills 
  • Reduces depression 
  • Helps you to pay attention and be decisive
  • Bolsters productivity 

The American Academy of Pediatrics recommends that children ages 6 to 12 get 9 to 12 hours of sleep each night, while teenagers 13 to 18 should get 8 to 10 hours.

Eat Healthy 

Eating a healthy, balanced diet of fruits, vegetables, starches, dairy, and protein is critical to a child’s health. Developing healthy habits starts young, and children usually consume almost half of their calories while at school. This makes school a great place to practice healthy eating, so pack your children healthy lunches with foods like strawberries, apples, bananas, spinach, broccoli, and kale. Don’t forget to also provide your children with a nutritional after-school snack. 

Stay Active

Though the back to school season can be busy, it is of the utmost importance to make time for your children to exercise. Being physically active helps kids to decrease their risk of heart disease and prediabetes, while reducing anxiety and increasing a child’s focus in school.

Getting regular exercise also helps children with ADHD and depression, and it reduces their amount of time spent in front of a screen. Experts recommend that children get at least 60 minutes of physical activity every day, whether it’s before, during, or after school, and it can be anything from taking a walk to playing sports. 

Discourage E-Cigarette Use

Vaping has become one of the largest problems facing our youth, as about 20% of high schoolers and one in 20 middle school students have used e-cigarettes in the past 30 days. Before the school year, make sure to educate your children on the harmful effects that vaping has on brain development, learning, memory, and attention. Nicotine is highly addictive and can also increase your child’s risk for future addiction to other drugs. 

Contact Garcia Weight Loss

At Garcia Weight Loss and Aesthetic Center, you and your children’s wellness is our top concern. If you would like to start prioritizing your health, contact us today