A new school year is right around the bend, meaning there are a number of things families can do to ensure they're kickstarting the school year off right.
From scheduling wellness visits and immunizations to getting back into a sleep schedule, planning healthy lunches and more, come along as we explore all there is to remember this fall.
Dr. David Rzeszutko, Vice President of Medical and Clinical Operations for Priority Health, acknowledges that the new school year can be both exciting and challenging for children and parents, noting several things parents and loved ones can do to ensure their child is ready for the academic, social and emotional demands of a new school year.
"First, establish a regular routine for your child, including a consistent bedtime and wake-up time, a healthy breakfast, and a designated space and time for homework. Routines can help children feel more secure and organized," said Dr. Rzeszutko, adding that one of the best ways to prepare your kids for success before the start of a new school year is to talk to them about their expectations, hopes and worries. "Ask them what they're looking forward to, what they're nervous about and what they want to achieve. Listen to their feelings and offer your support and encouragement."
Goal setting can also be a focus of your conversations, including improving their grades, making new friends or joining a new activity.
"Help them plan how they will reach their goals and track their progress; celebrate their successes and help them learn from their challenges," Dr. Rzeszutko suggested. "By having these conversations, you can show your kids that you care about their education and well-being, and that you are there to help them succeed."
A wellness visit with a primary care provider is also a great opportunity to check on your child's physical and mental health and update their immunizations and screenings ahead of the new school year.
According to Dr. Rzeszutko, typical wellness appointments include:
- A physical examination, including measurements of height, weight, blood pressure and vision.
- A review of your child's medical history, family history, and any current medications or allergies.
- A discussion of your child's growth and development, nutrition, physical activity, sleep, and safety habits.
- A screening for any behavioral, emotional, or mental health concerns, such as anxiety, depression, ADHD, or substance use.
- A recommendation for any preventive services, such as vaccines, dental care, or hearing tests.
For many families, getting back on a regular sleep schedule can be a struggle. Dr. Rzeszutko shared his tips for getting back on track.
"Start adjusting bedtime and wake-up time gradually, by 15 minutes every few days, until a desired schedule is reached," he said. "For example, if your child needs to wake up at 7 a.m. for school, but has been getting up at 9 a.m., you can start by waking your child at 8:45 a.m., and then 8:30 a.m., and so on."
He also recommends limiting your child's exposure to bright light, especially blue light from screens, in the evening, as this can help your child produce melatonin, a hormone that regulates sleep, in addition to encouraging engaging in relaxing activities, such as reading or listening to music before bed.
"Avoid caffeine, sugar and spicy foods in the evening, as they can interfere with sleep quality. Instead, offer your child a light snack, such as a glass of milk, a banana, or a granola bar, before bed," Dr. Rzeszutko said. "Make sure your child's bedroom is comfortable, dark, quiet and cool. You can use curtains, blinds, fans, or white noise machines to create a conducive environment for sleep."
Back-to-school time is also when some separation anxiety can come into play.
"Separation anxiety is a normal and common reaction among children who are separated from their parents or caregivers, especially after a prolonged period of staying at home," Dr. Rzeszutko said. "Some signs of separation anxiety include crying, clinging, tantrums, refusal to go to school, or complaints of physical symptoms, such as stomach aches or headaches."
To help children cope with separation anxiety, Dr. Rzeszutko recommends preparing them in advance by explaining where they're going, who they'll be with, what they'll do, and when you'll pick them up.
"You can also arrange to visit the school or meet the teacher before the first day," he said, suggesting establishing a positive and consistent goodbye ritual. "For example, you can give your children a hug, a kiss, and a reassuring word, such as, 'I love you and I'll see you soon.' Avoid prolonging the goodbye or sneaking away, as this can make children more anxious. Praise children for their bravery and independence. Acknowledge their feelings and efforts, and reward them with positive reinforcement."
Of course, seek professional help if your child's separation anxiety is severe, persistent, or interferes with their daily functioning.
"A medical professional can help your child develop coping skills and address any underlying issues that may be contributing to the anxiety."
In addition to all of the above points, prioritizing healthy and nutritious lunches—which are vital for a child's health, growth and learning—should always be on your radar.
"To ensure your child receives proper nutrition, plan and prepare lunches ahead of time, and include your child in the process. This can help you save time, money and stress," Dr. Rzeszutko said. "Do your best to include various foods from the five food groups: fruits, vegetables, grains, protein and dairy. Aim for a balanced and colorful plate, with at least one serving of each food group. For example, you can pack a sandwich with whole wheat bread, turkey, cheese, lettuce, and tomato, along with an apple, carrot sticks, and a yogurt."
Dr. Rzeszutko also suggests limiting processed, packaged and sugary foods, such as chips, cookies, candy and soda, as these foods are high in calories, fat, salt and sugar, but low in nutrients and fiber. He also recommends avoiding juice, sports drinks, and energy drinks.
"Lastly, if time allows, try making your child's lunches fun and appealing," he said. "You can use different shapes, colors, textures and flavors to make your child's lunches more attractive and enjoyable. You can also use creative containers, such as bento boxes or reusable bags."
Keep these tips top of mind as your family prepares for back-to-school season.
Written by Sarah Suydam, Managing Editor for West Michigan Woman.
