Back to School Health and Wellness Tips

Aug 28, 2018
| The Extensis Team
Back to school wellness tips

The end of August means that the new school year is almost upon us. With back-to-school shopping and preparations just about complete, all that’s left is for the school year to begin!

However, many children aren’t too thrilled about the summer ending and homework beginning, which can lead to stress as the school routine sets back in.

But parents can help their kids be prepared for the new school year, especially when it comes to their health and wellness.

Check out these tips to help be prepared for another exciting school year!
 

1) Ease into Your Child’s School Routine

Once the school year ends, many students (especially middle school and high schoolers) adopt a summer routine based on a new daily schedule. This could mean staying up later, sleeping in longer, and having different day-to-day activities.

Once the school year starts, getting back into the student routine can be challenging, especially when it comes to sleep.

To be better prepared for the new daily schedule, parents can help their children by gradually adjusting their habits – mostly sleep and wake-up times – to fit their eventual school routine.

This will help get their biological clocks ready for when school starts and make it less of a shock when the time comes.

When it comes to a healthy amount of sleep, the following number of hours are a good reference:
 
  • Preschoolers: 11 to 12 hours per night
  • School-age: At least 10 hours per night
  • Teens: 9 to 10 hours per night

Easing into the school routine will help make the first few weeks of classes much easier for both you and your children.
 

2) Add Brain-Boosting Foods to the Daily Menu

A child’s diet goes a long way to being happy and healthy. But it can also help make for a productive school year.

Here are a few food ideas to try adding in as school begins: 
 
  • Eggs: A great source of protein, and yolks are packed with choline, which helps boost memory development.
  • Oatmeal: Contains protein and fiber, which help to keep arteries in the heart and brain clear.
  • Kale: Sometimes called a “super food,” kale has a lot of antioxidants that help new brain cells grow. Adding kale to smoothies is one way of introducing this into your child’s diet.
  • Apples and Plums: Both contain quercetin, an antioxidant that is said to fight decline in mental skills. Additionally, apples can help reduce the risks of developing hypertension, diabetes, and heart problems.

Changing or adding to your child’s diet can help them be healthier and happier both in and out of school!
 

3) Manage School-Related Stress

The school year, especially at the beginning, can be stressful for students. Helping children cope with school-related stress can ultimately improve their overall wellness.

Here are a few tips to help limit the stress levels of your kids as the school year starts:
 
  • Learn How to Identify Stress: Sometimes, stress can be hard to see in children. Some red flags to look for include sleeping troubles, headaches, stomach problems, and behavioral changes.
  • Listen to Your Child: Children may complain about issues that are causing them stress and anxiety. Often, parents can address school-related issues by contacting school administrators or teachers.
  • Make Sure Your Child Gets Their Sleep: Not getting enough sleep can not only lead to higher levels of stress, but can also negatively impact other areas of wellness. By addressing issues impacting sleep (such as too much technology use, anxiety, or a demanding schedule), parents can help reduce their child’s stress.
  • Plan Ahead: A child’s weekly schedule can be busy. Between school, after-school activities such as clubs and sports, time with friends and family, and homework, it can be a lot to handle. Parents can help their kids plan ahead each week to make things less hectic and make enough time to get everything done.

Stress is a serious issue that impacts kids and adults alike, but by taking precautions to help children reduce their stress, parents can help improve their child’s health and wellness.
 

Start the School Year Off on a High-Note

This time of the year can be stressful for both children and parents. But by coming up with a plan and being prepared, parents can help their kids have a healthy and fun start to school!

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