Back to School Tips
The back-to-school season can arouse dread in parents and children alike. It marks the end of care free summer days, where children are able to stay up late and sleep in, and the beginning of stressful mornings trying to get back into routines. This year, let’s try something different by getting ahead of the game, so we can actually enjoy the start of school and make it a healthy one too. To help you plan, we’ve listed some great back to school tips. So sit back and enjoy, as you realize that a healthy and anxiety-free school year is on its way!
Focus on Your Child’s Nutrition
· Continue introducing new foods, be a role model for a healthy diet, & don’t use food
as a reward (we’re talking about you M&M’s and lollipops!). Reward good behavior
with a book, new outfit, family outing, etc.
· Primary Colors – Load your child’s lunchbox with a colorful mix of fruits and
vegetables. Apples, pears, berries, baby carrots, cauliflower, cucumbers, cherry
tomatoes, and edamame are easy to pack and fun to eat.
· Fluid Motion – Drinking plenty of fluids helps keep your active child healthy and
hydrated, but not all drinks are created equal. According to the American Academy of
Pediatrics, children who drink one can of soda a day can increase their risk of obesity
by 60%! Offer water instead, spice things up by adding fruit, herbs or vegetables to
their water bottle.
· Schedule their Nutrition and Chiropractic appointment now. This way they are on a
program and supplements that will help support their immune system. We all know
that once school starts, cough and cold season is right behind it.
Make Sleep a Priority
· For a happier transition back to school, don’t wait until the night before school starts
to get back into “school time” sleep routines that might have been more relaxed
during summer break. Try setting bed and wake-up times a few weeks before school
starts and gradually adjusting them to be earlier as the first day approaches.
· Children and adults lose sleep due to overuse of digital devices. So put away those
electronic devices at least one hour before bedtime. Instead, encourage children to
read a book before bedtime.
· Sleep is equally as important as diet and exercise. Most children need 8-10 hours of
sleep each night. Anything less is setting them up for failure at school.
· Don’t assume that your child is getting enough physical activity at school, as most
schools have cut their Physical Education to just once a week or worse, non-existent.
· Make sure your child is getting to run around and burn off energy for at least an hour
a day. If you don’t have time for a full hour, try short 15 minute bursts of physical
· Bond with your children while getting the whole family some exercise. Plan a family
bike ride, walk, or other exercise on the weekends or on the evenings.
· Encourage your child to talk about any fears or anxiety they may be feeling about
school starting back up. Remind them that they always have a large support system
between their family and school administration.
· Talk with your child about bullying and help them with tools to cope. Remind them
that there is an open door for communication at home and with their guidance
General Healthy Habits
· Teach your child to rub their hands for at least 20 seconds (or the duration of the ABC
Song that’s more fun anyways) with soap and warm water before eating, after using
the bathroom, and after outside playtime.
· Teach your child to cough and sneeze into a tissue or the inside of their elbow to keep
germs from spreading to others.
· Carrying a backpack shouldn’t be a workout for your child. Pack the backpack as
lightly as possible, with heavier items in the center compartment. The backpack load
should never be more than 10-20% of their body weight. Chiropractic is also a great
reliever for their little bodies. Remember, a healthy spine mean healthy kids!
· If your child does get sick, make Lakeland Natural Health your first stop. We will help
to support their immune system in fighting of the virus and rebuilding healthy cells.
· Make sure they get plenty of rest and fluids
· If a child is running a fever higher than 100 degrees or is vomiting, you need to keep
them home until they are free of those symptoms for 24 hours. If your child is just
feeling a little under the weather, make sure they have taken their supplements and
inform the school nurse and teacher so they can monitor your child.
· If the need arises for an antibiotic due to a bacterial infection, be sure to make an
appointment with Lakeland Natural Health for immune support and give your child
whole fat, plain yogurt to help build the good bacteria back up in their stomachs.
Schedule an appointment with us today by calling 863-337-5013