When it’s time to head back to school, there are plenty of things to juggle. Schedules, homework, after-school activities, social interactions, and the list goes on.
But there’s one list you don’t have to worry about: back-to-school health tips!.
Check out our list of the best ways to start the school year healthy.
1: Schedule a Well-Child Checkup or Physical
It’s a good idea to have a full checkup and school physical prior to the start of school. It gives you plenty of time to address any concerns, ask questions, and make sure you’ve covered all the basics.
At a well-child checkup or school physical, your provider will check:
- Height
- Weight
- Blood pressure
- Lung function/breathing
- Any medical concerns
You may also discuss nutrition, sleep routines, and developmental milestones.
If you need a sports physical, your provider will check:
- Family medical history
- Existing health conditions
- Bone, muscle, and joint function
2: Get Caught Up on Routine Vaccines
Routine vaccines are critical to ongoing health, especially for younger patients. Appropriate immunization is the best safeguard against a variety of preventable diseases.
3: Include Mental Health with Bodily Health
The best approach to wellness is holistic health. There’s a connection between the mind and body, and caring for both is helpful and healthy at any age. One of the easiest ways to integrate mental health into your back-to-school routine is to create time and space for open conversation. Topics include pressure around academics and/or sports, social interactions, and body image/self-esteem.
4: Think Through Nutrition
Nutrition has an impact on focus, growth, and long-term health. Some things to think about include:
- Breakfast: essential for jumpstarting your metabolism, should include protein
- Lunch: look ahead at the menu, consider supplementing with fresh produce
- Snacks: beware vending machines with high-calorie options, advocate for healthier choices
- Beverages: avoid high-caffeine and high-calorie drinks, stick to water as much as possible
You will also want to understand the food policy at the school. Most offer free and reduced lunches for students, and many include breakfast. You’ll also want to understand any rules around outside food and drink.
5: Develop a Routine
Everyone can benefit from a consistent routine, especially students. It provides a sense of safety and predictability when other things may feel unstable or uncertain. Create strong routines around:
- Wake-up time
- Packing for school
- Homework and studying
- Bedtime/sleep
Sleep is one of the most important things on this list. To establish healthy sleep routines, you can include:
- A full sleep cycle of 8-10 hours per night
- A light snack
- A cutoff time for electronic devices
- Relaxing activities like reading a book
