HEALTHY LIVING: Six tips for a healthy school year | Health

It always seems like summer’s over before we know it — and that means gearing up for a new school year.

With the return to classes comes new demands on your kids’ time and energy. New friendships. New challenges. And as they dive in, there are a few important things to help them stay healthy and happy

1. Make sure they get a good night’s sleepRoutines can be loose in the summertime, but once kids have to be up and out the door five days a week, they need a consistent sleep schedule. Their brains are working hard all day long to learn new things. Kids ages 6-13 need 9-11 hours of sleep per night. And for 14- to 17-year-olds, 8-10 hours of sleep is essential. If you find it a struggle to get kids back into a regular sleep habit, start out gradually. A sudden change in bedtime can be tough to adjust to.

2. Limit screen timeExcessive screen time leads to poor sleep and behavioral and mental health problems. The American Academy of Pediatrics recommends one hour of screen time daily for kids 2-12. As a parent, I know that’s tough to enforce. So, it’s important to keep an eye on kids’ electronic habits, who they’re talking to, and what’s being played. Screen time before bedtime should be limited because the blue light generated by digital devices is known to disrupt the natural sleep cycle. Screens off an hour before bed. There are also free or paid apps available that monitor device usage and alert you when a preset limit is reached.

3. Keep ’em active and outdoorsNot all grades offer sports. And not all kids want to play them. But school-age kids need 60 minutes of exercise three days per week to stay fit and healthy. If you live in a neighborhood with plenty of green space where you feel safe sending your kids out the door, encourage them to get out into the fresh air and play with their friends. If you live in an area where you have safety concerns, go for a walk together. Have access to a nearby park? Make time to walk there together.

4. Keep the conversation goingWhether on a walk together or just chilling out at home, make sure you squeeze in some one-on-one with your kids when they have a chance to tell you how their day went and what’s on their minds. Celebrate their successes with them and listen to their concerns. You can do this by having dinner as a family at night or before or after they have a team practice at school—as long as you make that time for interaction. Regular, personal conversations with your kids can help you stay alert to any concerning changes you see in them once they’re back in school.

5. Watch for signs of bullyingBullies can show up in classes at any age. And kids often hesitate to report bullying, so stay aware of red flags. Know your child’s “baseline”—their normal behavior when they’re themselves. Did they always like school but now that’s changed? Do they complain of illness in the morning before school or try to avoid going to school at all? Remember, it’s hard for kids to talk about things like bullying, so keeping that open communication channel with them every day is extra important.

6. Stay up on their immunization scheduleAt certain ages, students are required to receive vaccinations to attend school. The “MMR” (short for Measles, Mumps, and Rubella) is an immunization first required for children before their fifth birthday. You have until Sept. 30 of each school year to meet that requirement. Later, when kids enter sixth grade, they’ll need their tetanus booster and meningitis shots. Some vaccinations are optional. Around age 11, girls and boys should receive their first HPV vaccine. There’s also the annual flu shot—usually available in the fall.

Questions? We’re here for youFinger Lakes Community Health is your partner in ensuring your family gets quality health care all year round. If you have questions about these or any other health concerns for you and your kids, find our nearest health center at LocalCommunityHealth.com.

Rebecca Martin is a Family Nurse Practitioner at Penn Yan School-Based Health Center, part of Finger Lakes Community Health.