School Days, School Days Dear Old Golden Rule Days…. Yep, it’s that time of year again: time to get ready for the back-to-school season! It may only be August, but many schools have already summer has a way of flying by. Before we know it, school bells will be ringing.
To help get you started, I spoke to JoAnn Inglis, RN, head school nurse for Kaufman, TX ISD and she suggested list of 10 things to get your child (and you!) ready for smooth sailing on the first day of school. We are not addressing Covid in this article since every school has a different policy.
10 Tips for Preparing for Back to School
- Start a morning schedule.
Wake your kids up at what will be their regular morning wake-up time for at least a week before school starts. For older children, help them set an alarm clock to take responsibility for their morning wake-up routine. Getting the proper amount of sleep directly effects children’s health and attention-span. - Eat a healthy breakfast.
By now, we all know kids need a nutritious breakfast, so they are ready to take on the day. Incorporate healthy breakfast options like apples, bananas, and whole-grain toast. This will give them the energy they need to be mentally alert all day, instead of the mid-morning crash they’ll get from sugary cereals. Healthy body, healthy mind!!
- Set out clothes the night before
Avoid frantic mornings by having your child choose what they will wear the night before. If you have a younger child, let them pick from a couple of different options. Get into a routine of doing this even before school starts, so your child is in the habit of planning. - Pack a healthy lunch
In the days or weeks before school starts, plan and make your lunches for the next day together each night. Even though school isn’t in session yet, you can help your kids get used to packing a lunch by having it labeled and ready to go each morning. - Follow a lunch schedule.
Start eating lunch at the same time as your child will be when they are at school. This will help get your child’s stomach on a schedule so they aren’t going to class hungry and distracted. - Make dedicated TV-free time.
Start getting into a homework routine now by having TV-free time during after-school hours. Use this time for a learning activity like reading a book or even talking about your day together. - Play board or word games
Playing games over the summer is a great way to keep your child’s mind engaged and focused on building learning skills. This will help ensure your child is prepared when classes start and complete the back-to-school transition a smoother one. - Stick to a bedtime routine
Early bedtimes usually go out the window over the summer break, but young minds need plenty of sleep to be ready to learn. Get back into a set bedtime routine now, so your child isn’t up late the night before the first day of school. - Read every day
Learning shouldn’t stop over the summer. Each day, take at least 30 minutes to sit with your child and read together. This will help keep them engaged with learning and in the routine of daily schoolwork. - Stock up on school supplies
Take your child shopping for back-to-school supplies they will need to get the year off to a successful start. Shopping for backpacks, binders, and pencil cases will contact your child to think (and be excited) about the upcoming school year.
Nurse Inglis also suggests that students have a complete physical exam and any required immunizations are current or a current vaccine waiver on file. Inform the school nurse if there is a change in an existing medical condition or any new medications required to be administered during the school day.
Additional Tips for Supporting Your Student for a Healthy and Successful School Year
Keeping parents and kids healthy is a top priority for the 2024 back-to-school season. Here are some friendly tips to help your family stay in tip-top shape during this exciting time:
Boost Immune Systems with Smart Supplementation
Consider adding some immune-boosting supplements to your family’s
routine:
- Vitamin C: This antioxidant powerhouse can help ward off common colds.
- Vitamin D: Especially important if your kids don’t get much sun exposure, vitamin D supports overall immune function.
- Probiotics: These beneficial bacteria help maintain gut health, which has been proven to improve immune function.
- Glutathione: Glutathione improves inflammatory and immune responses to help keep kids healthy.
- Zinc: This essential mineral supports immune system function and cell growth. It’s commonly found in immunity supplements for children.
- Elderberry: Many immune-boosting supplements for kids contain elderberry extract, believed to support the immune system.
Remember to consult with your pediatrician before starting any new supplement regimen for your children.
Prioritize Sleep and Establish Routines
Setting up routines for your child or children can help them thrive at school and throughout their lives. Heading back to school means a flood of new things all at once: new classes, new teachers, new classmates, and new after-school activities. Routines give children a sense of control and safety because they help them learn what to expect and how to prepare for the day ahead. Routines also help kids develop life skills that will benefit them beyond school.
A well-rested family is a happy, healthy family:
- Explain the routines to your child. Then, have them repeat them back to you to show they understand.
- Put a chart on the wall. A visual of your daily routines can help everyone in the household see what needs to happen and when. Set consistent bedtimes and wake-up times, even on weekends.
- Create calming bedtime routines to help everyone wind down. Bath, story, snack, and snuggles set the stage for a restful sleep.
- Aim for age-appropriate sleep durations – most school-age children need 9-11 hours per night.
- Go slow, adding one or two new habits at a time. Making gradual changes to your family routine will give you the best chance of building lasting, positive routines.
- It’s OK if your routine needs to change—that’s life, but be sure to tell your child about the change—well ahead of time, if possible.
Fuel Bodies and Brains with Nutritious Foods
Adjusting to a meal and snack routine is a big part of getting ready for back-to-school. This involves buying new lunch kits, stocking up on healthy snacks, brainstorming healthy school lunch ideas, and considering fitting in nutritious but easy suppers on school nights.
A balanced diet is vital in maintaining health:
- Breakfast is Important! Starting the day with a protein will give your child good building blocks for the rest of the day to keep their energy level high and alert in class.
- Pack lunches with a variety of food. Include fruits, vegetables, whole grains, and lean proteins. Since kids can be fickle, let them chime in on what they want to eat. Bento boxes, tortilla wraps, and dried fruits are healthy and kid-approved.
- Choose water over sugary drinks to keep everyone hydrated. Dehydration can lead to a system overload, which can cause thinking to become cloudy, energy to diminish, cell activity to become sluggish, and elimination to stagnate.
- Prepare healthy after-school snacks to maintain energy levels. When your kids get home from school, have healthy “power” snacks available. These can include finger- sandwiches with vegetables, whole wheat wraps, hard-cooked eggs on an English muffin, bananas, and peanut butter.
Practice Good Hygiene
Teach and reinforce these habits to minimize germ spread:
- Proper handwashing technique – at least 20 seconds with soap and water
- Covering mouth -coughs and sneezes with tissues or elbows.
- Avoid touching faces -especially eyes, nose, and mouth.
- Children need regular baths or showers. You can include one at the end of the day as part of their bedtime routine.
Create a Healthy Home Environment
Set the stage for wellness at home:
- Use air purifiers to reduce airborne allergens and germs.
- Keep a regular cleaning schedule to minimize household germs.
- Stock up on health-supporting items like tissues, hand sanitizer, and disinfectant.
Incorporating these tips into your back-to-school routine will prepare your family for a healthy and prosperous school year in 2024. Remember, consistency is vital; small, daily habits can make a big difference in overall health and well-being. Here’s to a great year ahead!
