An “Eye” on a Healthy School Year

By: Dr. Tanya Altmann

  As the back-to-school season approaches, it's essential to prepare our children for more than just new sneakers and school supplies. The focus should also be on ensuring our kids are as healthy and happy as possible, setting the foundation for a successful year of learning, growth, and exploration. An integrative approach to back-to-school readiness includes establishing healthy sleep routines, providing nutritious meals, incorporating beneficial supplements, managing screen time, addressing stress, emphasizing the importance resting when sick and so much more. Remembering these things can help your children (and you) stay happy, healthy and be resilient to conquer this school year ahead.

Back to School Ss

 

Sleep

During summer, kids stay up later. Whether running around the neighborhood or playing video games, it’s now time to start moving that bedtime earlier by 15 minutes every few days until you hit the appropriate bedtime for school. All kids need at least 10 hours of sleep (tweens and teens too!). Sleep is very important for a growing body and learning brain. Three days before school starts, set the morning alarm, wake your kids up lovingly, and practice that morning routine.

 

Sugar and snacks

During the summer, families often eat more sugary, colorful “fun” foods, but on school day, it’s important to decrease sugar and artificial colors, especially in the morning and feed your kids a healthy and protein-rich breakfast of eggs, dairy products or nut butters (depending on allergies in the house) on whole-grain bread. Protein-rich foods help kids focus and concentrate during the school day and keep them full and energized longer. Pack a few healthy snacks and refillable water bottle, especially important as in many parts of our country heat waves last well into late fall.

 

Supplements

With only 1 in 11 U.S. children eating the recommended servings of fruits and vegetables per day, supplements can really help bridge that gap to help their bodies get critical vitamins, nutrients, and minerals. This is not only important for proper growth and development, but also to help decrease health problems which can directly affect school learning. If a multivitamin is not already in your child’s routine, think about adding one, especially if they are picky eaters. They are helpful with adding vitamins and nutrients like Vitamin A, D, iron, and magnesium. Also consider taking a separate lutein and zeaxanthin supplement. Recent research revealed that lutein and zeaxanthin supplementation in kids can significantly improve their vision performance and cognition. Adding a supplement with efficacious doses of lutein and zeaxanthin (look on the ingredient panel for Lutemax Kids or Lutemax 2020) to their daily routine can help optimize children’s health and fill nutritional gaps.

 

Screens

Since the pandemic, screen time has increased which research shows negatively affects kids’ brains, mental health and vision. It the time to sit down as a family and decide what your media use and screen time rules are going to be this school year. Most importantly, co-view with young kids and keep screen-free zones in your house—kitchen table and the bedroom. And have a media curfew, which means an hour before bedtime all screens turn off and charge in central location.

 

Supplies

Pick a backpack that isn’t too heavy when it’s full of books. The rule of thumb is that children’s backpacks should not be more than ¼ of their body weight (simple math: 60-pound child equals 15-pound backpack maximum). Backpacks also need padded straps and should be carried on both shoulders. Some prefer rolling backpacks but they don’t always fit in lockers and can be very heavy to carry up stairs.

 

Stress

The transition from summer to school can be a stressful time for both kids and adults. Talk to your kids about any concerns they may have and run through the school-day routine. Re-introduce them to old friends they may not have seen and encourage them to make new friends, too. A few days before school starts, go to the school together, walk around (if you can), so your children are more comfortable on their first day back.

 

Study

Start working on the “brain drain” of summer and have your kids read a book or study up on something fun, like the history of their favorite sports team. Get their brains back to thinking and learning before that first day of school. Also, take a day to clean, declutter and organize so your kids have a space to do their homework and study in quiet, without distractions.

 

Stay home when sick

To keep kids in school, we all need to be extra careful to keep kids out of school when they are potentially sick. Aside from having a fever or a stomach bug, here are some other reasons that may warrant a day or two off from school: red/sore throat, severe congestion, diarrhea, rash or goopy eyes. If these symptoms last for more than two days, get in touch with your pediatrician. Lastly, the best strategy to ward off germs is a defensive strategy—teach kids to cover coughs and sneezes and wash/sanitize hands frequently. With summer wrapping up from coast-to-coast, now is the perfect time to think about your family's back-to-school plan to ensure a seamless transition into the new school year. By prioritizing health, from adequate sleep and balanced nutrition to managing stress and screen time, you set up your children for a successful and enjoyable school experience. And remember, if your child is sick, give them a day off to rest and recharge. Not only are you helping them, but you’re also helping the whole school environment. Enjoy the last few days of summer and happy school year for all!

 

About the writer

Dr. Tanya started Calabasas Pediatric Wellness Center to offer personalized and integrative comprehensive pediatric healthcare to children of all ages.  With over 20 years’ experience caring for children, Dr. Tanya is sought after for her expertise in helping parents raise healthy, resilient kids with a desire to learn and succeed in school and life. She focuses on nutrition, sleep, and overall wellness to prevent illness and disease and the role it plays in healing when ailments do occur.  Dr. Tanya’s desire to stay current on medical issues and up-to-date therapies has led to her being called upon by local and national news as well as to serve on important community task forces.