Preparing for a safe and healthy school year

It is back-to-school season, and before we know it, it will be the first day of the new year – a milestone parents prepare their children for annually. We are here to help with practical tips parents can use to ensure their child has a successful and healthy start to the academic year. Now’s the time to:

• Buy school supplies and new clothes (to accommodate growth spurts)
• Change the family’s summer schedule to one focused on school and school activities
• Talk with your child about the positive aspects of the upcoming school year including spending time with their old friends, making new friends, and getting back into sports and other activities
• Support your child if your child expresses anxiety about reconnecting with friends or teachers
• Plan your schedule so you can be home at the end of the school day, at least for the first week

Back-to-school nutrition: what should children eat?

Children need energy to learn. A balanced diet should include grains, fruits, vegetables, dairy products and protein.

Healthy breakfast ideas:

• Egg muffins
• Oatmeal with dried fruit and nuts
• An English muffin with cheese
• A peanut butter sandwich with a piece of fruit or veggie slices
• Whole wheat toast with peanut butter and sliced banana
• An egg (boiled or scrambled) sandwich in a pita or corn tortilla
• Yogurt and fruit in an ice cream cone
• Apple wedges and peanut butter
• Half a cheese sandwich with a piece of fruit or veggie slices

Healthy snack ideas:

• Yogurt with fresh fruit
• Cheese and crackers
• Cereal with milk or milk alternative
• Fruit
• Trail mix
• Vegetables and dip
• Turkey or chicken sandwiches
• Ants on a log (celery topped with peanut butter and raisin “ants”)
• Egg boats (hard-boiled egg wedges topped with a cheese sail)
• Fruit kabobs (pieces of fruit on skewers with yogurt for dipping)

Back-to-school mental and emotional wellbeing: how do you soothe your child’s stress and anxiety?

Children, just like adults, can experience stress and anxiety, especially around major events like returning to school. Anything that feels big, loud, new or different may seem scary, but parents can help children feel more secure by:

• Listening to them
• Staying calm
• Letting them put feelings into words or drawings
• Trying new things as a family
• Following set routines for school and chores
• Using praise and rewards when children handle stressful situations

Back to school = early mornings: how do you ensure your child gets enough sleep?

It’s essential that children get enough sleep, so they can learn and grow. Those who don’t sleep well are not attentive and can experience behavior issues, learning difficulties and mood swings. There are different recommendations based on age:

• Children 6 to 13 years old should get 9 to 12 hours of sleep
• Teens 14 to 17 years old should get 8 to 10 hours of sleep

As summer vacation is winding down, start children on a back-to-school nighttime routine a few weeks before school begins. This way children can ease into a more regular sleep pattern. Here are some tips for healthy sleep:

• Set a regular bedtime
• Establish a routine: brushing teeth, washing up, changing into pajamas, reading and listening to soft music
• Turn off electronic devices one hour before bedtime including televisions, phones, computers, tablets and video games
  • Bonus tip: it’s a good idea to remove all electronic devices from the child’s bedroom

Keep it light and fit: backpack safety tips for kids

As children carry books and other supplies in their backpacks, make sure their backpacks fit them properly and aren’t too heavy. Heavy, unbalanced backpacks can hurt joints and muscles in their backs, necks and shoulders. Look for lightweight backpacks that feature two wide-padded shoulder straps, a padded back, and a waist and chest strap. Children should:

• Pack lightly, only carrying what they need for the day
• Twist as little as possible when taking the backpack off
• Always use both shoulder straps

Prepare for a winning season: getting your child ready for to play another season of sports

If your child is planning to play a fall sport, it is important to complete the required forms and get a sports physical. Sports physicals help ensure they are at the top of their game, and many schools require them. Your child’s provider will conduct a physical exam and will also ask about medical history including illnesses, injuries and other conditions such as asthma. Be ready to give your provider a list of any medicines or supplements your child is taking. Additional tests may include:

• Vision and hearing checks
• Measuring height, weight and body mass index
• Blood pressure check
• Heart and lung exam

This is also a good opportunity for both parents and children to ask your child’s provider questions about diet, health and playing sports.

Baseline concussion testing

For student athletes playing sports with the risk of head injuries, schools in the region now recommend doing a baseline concussion test. Some school systems even cover the expense. Although your child may not experience a concussion, it is important to obtain a baseline to establish personalized data for your child, which allows physicians to better manage concussion if it does occur. To help protect athletes’ long-term health, Inova Sports Medicine offers testing.

Back-to-school vaccines are required: do you know which ones your child needs?

Certain vaccines are required for children going back to school.

All children entering school are required to be vaccinated against:

• Hepatitis B
• Diphtheria, tetanus and pertussis (DTaP, DTP or Tdap) – one dose on or after fourth birthday

All children entering kindergarten are required to be vaccinated against:

• Measles, mumps and rubella (MMR)
• Varicella (chicken pox)

All children ages 11 – 12 are required to be vaccinated against:

• HPV (first dose)
• Meningitis (first dose)
• Diphtheria, tetanus and pertussis (DTaP, DTP or Tdap) – booster dose

All children ages 16 – 18 are required to be vaccinated against:

• Meningitis (second dose)

Make this their best school year ever

A little preparation goes a long way toward getting you and your child ready for all the excitement and challenges that heading back to school will bring. Putting your child on a regular sleep schedule before school starts, setting up a sports physical if necessary, offering up well-balanced meals and healthy snacks, and supporting their concerns and emotional issues will make all the difference. Get more tips from the American Academy of Pediatrics.

We are here to help

Our team is here for you. Check off sports physical from your to-do list. Visit your own primary care physician, or swing by an Inova GoHealth Urgent Care at a location near you. Inova GoHealth Urgent Care is the Preferred Sports Physical Partner of @teamsnapapp. We are here to help you prepare for those inevitable sick days or injuries. Find our guide to help you choose where to go when seeking medical care