When the days get shorter and colder, it’s a sign that another school year is just around the corner for many children. As you begin to tackle your back-to-school to-do lists, Toni Clisch, NP, internal medicine, UP Health System – Portage, shares a few tips to help ensure your child and family are ready for another successful and healthy school year.

Q: As summer break comes to an end, what preparation steps should parents focus on to ensure their child has a healthy start to the school year?

A: I recommend making sure kids are up to date on their preventive health visits and getting into a routine early as this can decrease the stress of returning to school. If your child’s school also has an open house or an event where kids can become familiar with the teachers and building, I would recommend attending to reduce anxiety for kids who are nervous about new things.

Q: Aside from the routine screenings and physicals, ensuring children are active and eating well is just as important. What steps can one take to help their child eat well and stay active throughout the year?

A: Meal planning and prepping for the week ahead is a great way to encourage healthy eating during busy times of the year. If families have a plan they are less likely to grab convenience foods. Spending time together outdoors is another great way to stay active throughout the year. When the weather is not ideal for outdoor activities, be creative and allow your kids to have fun. For example, my kids love to do kid's yoga, freeze dance, and “challenges.” The challenges my kids complete are made up by my husband and I where we challenge them to run around the house five times or jump up and down ten times, etc. It's fun to watch their excitement. 

Q: During the summer months, there are many late nights with slow mornings. With school starting soon, routine schedules can help with healthy sleep hygiene. What are the benefits of a healthy sleep schedule and how many hours of sleep on average should a child get?

A: The amount of hours of sleep at night varies based on the child’s age, but generally 8-10 hours per night is a good rule of thumb. Johns Hopkins explains that an adequate amount of sleep, regularly, for children improves attention, behavior, learning, and memory. 

Q: Lastly, as children head back to school, it is important to teach one another the importance of good hand hygiene and preventing the spread of germs. What are a few effective ways to defend against germs?

A: Hand hygiene is the number one way to prevent the spread of infection. Kids should stay home if they are ill and should be fever-free for 24 hours before returning to school. Children should be taught cough etiquette (coughing into the elbow) and also be taught appropriate times for washing their hands, such as after using the restroom, before eating, after they touch their nose or mouth, etc. I usually send my kids to school with their own bottles of hand sanitizer to use when they don’t have access to soap and water. 

By establishing and encouraging responsible routines and habits with the tips shared above, you’ll be helping to create a healthy and successful school year for your family and your community. If your family needs a provider, UP Health System – Portage can help. Visit UPHealthSystem.com and click on the Find a Provider tab to get connected with the right care for your family.