It’s been a great summer, but it’s time to get everyone back in the groove of classes, sports practice — and getting up early again. Here are some tips to help your kids make a healthy transition back to school.
1.Get Bedtimes back on track
Getting a good night’s sleep is not only important for a child’s growth and development, it’s also key to their health and wellbeing. How much is enough? The American Academy of Pediatrics recommends 9-12 hours of shut-eye for children aged 6-12 years, and 8-10 hours for kids aged 13-18 years. To help them ease back into the habit of going to bed early, try keeping a consistent schedule, creating a relaxing nighttime routine and powering down all electronics at least an hour before bed time. Discover more ways to help your child sleep well here
2.Tricks and tips for nutritious school lunches
Research from the University of Adelaide has tracked, 430 children aged nine to 10 years almost half of the kids energy consumption was high fat intake; (salt, sugar, fat) junk and processed food. Premade snacks and junk food may look like ideal options during that early morning rush but they are not a healthy option. Not just for your kid but you too.
Ensure lunch boxes, be replaced with nutritious food such as fresh fruits, veggies, salads, sandwiches,yougurt, whole grains, or homemade muffins.
If you have no idea where to start, the Nutrition Australia has a workshop about smart eating recipes to help you enjoy healthy eating.
3.Health Checks & Vaccines
Before the start of another school year, see to it that you and your kid (s) visit your doctor for annual health check-ups. This is to identify any early signs of health issues so that they can be treated before they develop into a major problem. Sometimes the school will require you to provide up to date medical record and a vaccination report.
Some of the check-ups you should consider carrying out include eyesight and hearing exams, dental check-ups, height and weight checks and skin checks.
Have them take the recommended vaccines and flu shots as well. Disease outbreaks and flu seasons are inevitable nowadays and you will have peace of mind knowing they are safe from that vaccine-preventable illness or flu.
4.Embrace Physical Fitness
Walking kids to school instead of dropping them off can be a great way for establishing healthy habits together.
“There are so many benefits of daily exercise for children: from improved concentration and better self-confidence to stronger muscles and bones. Research also suggests that physical activity helps to reduce the risk of children developing health problems in later life.”
I hope these four back-to-school health tips will help you and your little ones have a healthy and happy school year.
Get to know our GP doctors:
At Familywise Medical Practice we provide a comprehensive range of services for your medical and healthcare needs. Bulk billing is available. Get to know our General Practitioners: