Starting a new school year can be a very exciting time but also a stressful one for parents and students.
For parents with questions or concerns, here are some basic tips to help you and your kids prepare, and ensure everyone has a happy and successful year. These tips come from two experts, Kristin Oliver, MD, MHS, and Erica Brody, MD, both pediatricians at Mount Sinai Health System.
Schedule an annual checkup
It’s one of the best ways to ensure your children’s health and well-being. Making sure your children are up to date on all their vaccines can keep them from getting sick from serious diseases. This includes COVID-19 and flu vaccines for all school-age kids. Older children need their meningitis and HPV vaccines and booster shot for tetanus and whooping cough.
Wash up
A great way to prevent germs from spreading is to remind your kids about proper handwashing techniques and teach children to avoid touching their face.
Stick to a healthy diet and meal schedule
Most kids could use more vegetables, like spinach, broccoli, tomatoes, squash, or carrots, and less junk foods, such as chips, cookies, and candy bars. Lean proteins are also important, like grilled chicken or fish, shellfish, beans, nonfat Greek yogurt, and eggs. Try to limit junk food and sugary drinks to occasional treats. Breakfast is critical to boost our morning energy levels, and also get us hydrated to start the day. A lunch that includes a vegetable, a protein, and lots of water or milk, while also avoiding junk food and excessive carbs, is ideal. A regular meal schedule keeps our energy levels steady, while also helping to maintain healthy portion sizes. Skipping meals can make children irritable and less focused; eating too late may contribute to obesity and poor sleep schedules.
Develop sensible sleep habits
With a consistent and early bedtime, kids learn faster and feel happier. For younger kids, a regular routine is key, with softer lights and sounds around bedtime. For older kids, daily vigorous exercise earlier in the day will help them fall asleep more easily. For all kids: screen time should end at least an hour before bed, and the earlier they go to bed, the easier it will be for them to wake in the morning.
Stay active
Kids need a daily exercise routine. Even when they can’t get outside, an exercise video or family dance session can do the trick.
Manage anxiety and keep calm
Kids may have different worries than adults, but they’re no less real. Find time each day to check in, hear their feelings, and remind them they’re supported. If there’s lots of negative emotions, consider discussing it with your pediatrician. The stress and isolation endured during the pandemic may linger for many children even once their routines are back to normal. Talk to your kids and remember to validate their feelings, while getting help when needed.