As children head back to school, it's important to note that 1 in 5 kids in the U.S. suffers from a mental health issue during the school year. Addressing both physical and mental health is crucial for their overall well-being and academic success.
At Genesis Medical, we are proud to be your expert provider of comprehensive family healthcare in Pittsburgh. Our dedicated team focuses on maintaining the overall health and well-being of your children, ensuring they thrive both physically and mentally during the school year. Schedule an appointment with us today to discuss your child's health needs.
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As the new school year approaches, let's explore important health tips to ensure your year.
Common Health Concerns During the School Year
It’s no secret that the school environment can expose children to various health risks. Some of the most common concerns during the school year include:
- Poor nutrition due to busy schedules.
- Increased stress and anxiety from academic pressures.
- Sleep deprivation impacting focus and energy levels.
- Spread of contagious illnesses, such as colds and flu.
- Lack of physical activity leading to sedentary habits.
- Mental health challenges exacerbated by social dynamics and peer pressure.
- Insufficient hydration during school hours.
- Eye strain from prolonged screen time.
10 Health Tips for Kids During the School Year
Back-to-school season can be hectic for both kids and parents. To help you keep your child’s health in check, our team at Genesis Medical has compiled a list of 10 essential tips for a healthy school.
Tip #1: Maintain Balanced Diet
A balanced diet is fundamental for children's growth, energy levels, and cognitive function. Healthy eating habits include consuming a variety of nutritious foods from all food groups, including fruits, vegetables, whole grains, lean proteins, and healthy fats. A healthy breakfast and healthy snacks can help sustain their energy throughout the school day.
- Encourage packed lunches rich in whole foods rather than processed items.
- Eat fruit instead of sugar-sweetened drinks and snacks to prevent energy crashes and promote better focus.
- Pack your child's lunch with vegetables and fruits because they are nutrient-dense, and packed with vitamins, minerals, and fiber.
Avoid junk food and instead offer healthy foods that support your child's immune system.
Tip #2: Prioritize Mental Health
Mental health is as important as physical health, especially for school-aged children. Encourage open conversations about feelings and stressors, allowing kids to express themselves freely. It’s vital to monitor changes in behavior, such as increased withdrawal or changes in mood, which could indicate underlying issues. Providing a supportive environment at home can significantly alleviate anxiety and boost self-esteem.
Incorporating mindfulness practices, such as deep breathing techniques or meditation, can help children manage stress effectively. Encourage them to engage in activities that promote relaxation, such as reading or drawing, and ensure they have a balanced schedule that allows for downtime.
Tip #3: Ensure Adequate Sleep
With busy schedules and homework, children may not get enough sleep during the school year. However, sleep is crucial for their physical and mental health. Studies have shown that children who get enough sleep are less likely to experience behavioural issues or mood disorders.
Make sure your child has a consistent bedtime routine and gets the recommended hours of sleep for their age. The National Sleep Foundation offers clear guidelines on how much sleep individuals need at various life stages to function at their best.
Tip #4: Manage Stress Levels
Stress is a natural part of life, but prolonged or excessive stress can have negative consequences on children's health. Signs like irritability, headaches, or stomach aches could indicate high-stress levels. It’s important to identify potential stressors and help children develop healthy coping mechanisms.
It’s crucial to teach children healthy ways to cope with stress and manage their workload during the school year. Encourage your child to take breaks and engage in activities they enjoy during the school day. Provide them with tools like journaling or talking to a trusted adult to express their feelings.
Tip #5: Stay Hydrated
Dehydration can lead to fatigue, difficulty concentrating, and irritability – all of which can negatively impact academic performance. Ensure your child drinks plenty of water throughout the school day, especially during physical activities and hot weather.
- Send them to school with a reusable water bottle to encourage frequent sips.
- Provide a variety of healthy drinks, such as infused water or herbal teas, for added flavour.
- Avoid sugary drinks like soda or juice boxes, which can contribute to tooth decay and weight gain.
Tip #6: Limit Screen Time & Encourage Physical Activity
Excessive screen time can lead to negative health outcomes, such as eye strain, poor posture, and a sedentary lifestyle. It's essential to set boundaries on the amount of time children spend on electronic devices, encouraging them to engage in other activities that promote physical movement. Pediatricians generally recommend the following guidelines:
- Under 2 years old: Zero screen time, except for video chatting with family or friends
- 2-5 years old: No more than one hour per day co-viewing with a parent or sibling
- 5-17 years old: Generally no more than two hours per day, except for homework
That's why, parents should foster an environment that prioritizes active play and outdoor exploration as this can help improve children's overall health, boost mood, and enhance academic performance. Aim for at least 60 minutes of moderate to vigorous exercise each day, (like running, swimming, or team sports) and consider family outings that promote movement, like family walks, hikes, or cycling together.
Tip #7: Promote Good Hygiene Habits
With the spread of contagious illnesses like colds and flu, it's crucial to promote good hygiene habits at home and school. Teach your child to wash their hands regularly with soap and water for at least 20 seconds, especially before eating or after using the bathroom. Encourage them to cover their mouth and nose when sneezing or coughing, and avoid sharing utensils or drinks with others.
These healthy habits can help prevent the spread of germs and keep your child healthy throughout the school year.
Tip #8: Teach Backpack Safety
As children head back to school, ensuring they use their backpacks safely is essential to avoid injuries and promote good posture. Heavy or improperly worn backpacks can lead to back pain and long-term health issues. It's important for parents to educate their children on how to carry their backpacks correctly and safely.
- Choose the Right Backpack: Select a lightweight backpack with padded straps and a waist or chest strap for even weight distribution.
- Pack Smartly: Encourage your child to carry only what they need for the day. The backpack should not weigh more than 10-20% of the child's body weight.
- Wear the Backpack Properly: Teach your child to wear the backpack on both shoulders rather than slinging it over one shoulder to prevent muscle strain.
- Lift with Care: Instruct them to lift the backpack using their legs, not by bending at the waist, to avoid injury.
Tip #9: Get Up-to-Date Vaccinations
Keeping your child’s vaccinations current is essential for their health and the safety of those around them. Vaccines protect against various serious diseases, ensuring that children remain healthy and can participate fully in school and activities.
At Genesis Medical, we prioritize your child's health through comprehensive care that includes up-to-date vaccinations and preventative measures. We ensure your vaccinations are administered and boosted as needed, while also providing tailored counseling based on exam findings to support your child's overall well-being.
Tip #10: Schedule Regular Check-Ups
The school year is a busy time, but it's essential to prioritize your child's health by scheduling regular check-ups with a healthcare provider like Genesis Medical. These visits can help detect any potential health issues and provide an opportunity to discuss any concerns or changes in your child's overall well-being.
Trust Genesis Medical For A Healthy School Year
A healthy school year is crucial for your child's academic and personal success, as healthy kids are more equipped to learn, socialize, and engage in activities that foster growth and development. At Genesis Medical, we are committed to assisting you in ensuring your child has a safe, healthy, and fulfilling school experience.
Let us support your child's overall well-being and academic success by scheduling an appointment with our primary care provider today! Together, we can ensure your child has a healthy and successful school year!
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