Back-to-School Health: Setting Students Up for Success
As summer winds down and the first day of school draws near, parents everywhere are getting ready for the back-to-school rush. Beyond new backpacks and sharpened pencils, this season is the perfect time to reinforce healthy habits that promote optimal learning. Here’s how you can help your student start the school year healthy, happy, and ready to learn.
Eating right: Be sure to offer a nutritious breakfast that fuels your child’s body and mind for the busy school day. Meals should include a healthy combination of fruits, veggies, whole grains, and lean proteins. Swap sugary drinks for water, and offer healthy snacks like yogurt, nuts, or string cheese. Kids who eat balanced meals tend to have more energy, better focus, and stronger immune systems.
Sleep: Good sleep is essential for academic success and emotional wellness. Experts recommend elementary-aged kids get 9–12 hours per night, while teens should aim for 8–10 hours. Establish a regular bedtime and wake-up schedule a week or two before school starts. Power down electronic devices at least 30 minutes before bed to help kids wind down and fall asleep faster.
Screen Time: With school-related work going digital, it’s easy for screen time to creep up. Try setting clear limits for recreational screen use and encourage tech-free family activities. The American Academy of Pediatrics suggests no more than two hours of non-educational screen time per day for school-aged children. Regular breaks from screens help protect eye health and support better sleep.
Sports Physicals & Injury Prevention
If your children plays sports, schedule their physical before the school year begins to make sure they’re fit and ready for activity. Teach stretching routines to prevent muscle strains, and remind athletes to drink water before, during, and after practice to stay hydrated. Review concussion symptoms with older kids—headache, confusion, nausea—and stress the importance of reporting injuries right away.
Mental Wellness: Easing the Transition
Returning to school can bring excitement, but also anxiety and stress. Check in with your children about their feelings, and listen without judgment. Encourage open conversations about new teachers, friendships, or worries. If your child shows signs of ongoing sadness or withdrawal, reach out to a counselor or mental health professional for support. Building resilience and self-confidence starts at home.
With these healthy habits, your child can step into the school year feeling confident and ready to learn. As a parent, you can help your child start the school year on the right foot and enjoy all that teachers, coaches and fellow students have to offer in their continued growth and development.
