7 Tips for Keeping Your Kids Healthy as They Head Back to School

Heading back to school after a fun-filled summer break is an exciting time for kids. As a parent, you want to ensure that your children stay healthy and energized as they dive into the new school year. That's why we've put together some simple yet effective tips to help keep your kids in top shape. From eating well-balanced meals to staying active and getting enough rest, these tips are easy to follow and will ensure your children have the best chance at a successful and vibrant school year. So let's dive in and discover how you can support your child's health as they embark on this next chapter of their education journey.

1. Maintain a Balanced Diet

Eating well is key to good health. Help your kids strengthen their immune system by providing a balanced diet packed with fruits, vegetables, whole grains, and lean proteins. By reducing processed foods and sugary snacks, you can lower the risk of certain health issues. Don't forget the power of a nutritious breakfast! It gives your kids energy and sets them up for a successful day. Why not try some of these healthy food ideas that are perfect for kids?

• Fruity Yogurt Parfaits: Layer low-fat Greek yogurt with a variety of fresh fruits and top with a sprinkle of granola for a fun and nutritious snack.
• Veggie Pizza: Use a whole-grain tortilla as the base, spread some marinara sauce, sprinkle low-fat cheese, and top with your child's favorite vegetables.
• Banana Pancakes: Made with ripe bananas, eggs, and oats, these pancakes are both delicious and packed with nutrients.
• Apple Sandwiches with Peanut Butter: Core an apple, slice into rings, spread with peanut butter, and sandwich together for a tasty, healthy snack.
• Smoothies: Blend together fruits like bananas, strawberries, and blueberries with a dash of honey and some milk for a sweet, vitamin-packed drink.

2. Stay Hydrated

To ensure your kids are at their best, it's important to keep them hydrated throughout the day. Drinking plenty of water is essential, especially when they're active. While water is the best choice, some kids might not drink enough because they underestimate their hydration needs. Making water more enticing by adding fresh fruits like strawberries, lemons, or cucumbers can help encourage them. Another fun and healthy option is to create homemade popsicles using 100% fruit juice. These refreshing treats not only taste great but also help keep your child hydrated on hot days. Remember, although sports drinks and energy drinks may seem tempting, they often contain high amounts of sugar and are not suitable for most kids.

3. Get Enough Sleep

Sleep plays a crucial role in a child's overall health and well-being. It is essential for their physical and mental growth, allowing the body to develop in a healthy manner. During deep sleep, the body releases growth hormones that support healthy growth, muscle building, and cellular repair. Insufficient sleep can have various negative effects, impacting weight, mood, academic performance, and attention span. Additionally, regularly not getting enough sleep can weaken a child's immune system, making them more susceptible to illnesses. Therefore, ensuring that kids get adequate sleep each night is just as important as maintaining a nutritious diet and engaging in regular exercise. A child's growth, development, and overall health are closely connected to the quantity and quality of their sleep.

4. Exercise

Regular physical activity is essential for keeping kids fit and improving their focus in class. Encouraging children to exercise can be challenging yet incredibly rewarding. One crucial step is to make physical activity enjoyable and a regular part of their daily lives. Parents play a vital role by setting a positive example and actively participating in their child's exercise routine. You can also sign them up for sports teams or any other activity that interests them. Additionally, playing outdoor games such as tag, hide and seek, and hopscotch are fun ways to get kids moving while having a great time.

Need some ideas to get your kids to move around? We've got your back!

• Obstacle Course: Use common things like hula hoops, ropes, and cones to set up an obstacle course in your backyard. This activity not only makes kids more physically agile, but it also helps them learn how to solve problems as they figure out the best way to get through the course.
• Dance Party: Play some of your child's favorite songs and have a dance party on the spot. Dancing helps people move and keep time with their bodies, and it's a fun way to burn off energy.
• Animal Races: Have kids act like different animals as they run to make running more fun. They can hop like frogs or run fast like cheetahs, for example.
• Bike Rides: Going on bike rides as a family is a great way to get some exercise and spend time with each other. It helps improve muscle strength and balance.
• Jump Rope: This old game that is a great way to work out your heart and lungs. You can make it more fun by adding songs or a timer to see who can jump the longest.

5. Teach Good Hygiene Practices

A big part of a child's overall health and well-being is getting them to practice good hygiene. Here are some ways to teach children how to take better care of themselves:

• Hand Washing: Teach your child how important it is to wash their hands often, especially before meals, after using the bathroom, and after playing outside. You can make this activity more fun by singing songs or using colorful soap that is safe for kids.
• Dental Care: We all need to brush and floss our teeth every day to keep our mouths healthy. Start by getting a soft toothbrush made for kids and fluoride toothpaste for kids. Make it a habit for them to brush their teeth twice a day, and every three months, get a new toothbrush.
• Bathing: Encourage regular bathing to keep their skin clean and avoid getting sick. How often they get a bath will depend on their age and how active they are. Very young children may only need to take a bath every other day, but older children should take a bath every day, especially on days when they've been active.
• Tissue Etiquette: Teach your kids to use tissues when they cough or sneeze to keep germs from spreading. If there are no tissues around, they should learn to cough or sneeze into their elbow.
• Personal Items: Tell kids not to share their combs, toothbrushes, hats, etc., so that lice and other infections don't spread.
• Regular Check-ups: Checkups with your doctor and dentist should be done regularly stay healthy. Make sure your kids are up to date on their vaccines to stop diseases from spreading. These visits are a great chance to talk to a doctor or nurse about your child's hygiene habits and to find out about any problems that might be coming up.

Remember, children learn best by example. Be a role model by demonstrating these habits consistently. At first, you may need to watch over or help your child with these tasks, but over time, they will be able to do them on their own.

6. Mental Health Matters

Encourage open communication about feelings and emotions. When kids are feeling stressed or overwhelmed, they should feel like they can talk about it. Some kids may find it hard to open up, so here are a few ways you can help your child:

• Active Listening:Give your child your full attention to show them that you care about how they feel. Don't do anything else while they're talking to you and look them in the eye when they do. This makes them feel like their feelings matter and are real.
• Use "Feeling" Words: Help your child learn more words for how they feel by using them in your everyday conversations. For example, instead of asking, "How was your day?" you could ask, "Did anything happen today that made you feel happy, sad, or frustrated?"
• Validate their Feelings: Don't ignore or downplay how your child is feeling. Even if their feelings don't seem to fit the situation, keep in mind that they are very real to them. Say things like, "I can see that you're really upset about this," to show that you understand. 
• Model Emotional Expression: Children learn how to show their feelings by watching their parents. Show them how you deal with how you feel. For instance, if you are angry, you might say, "Right now, I'm frustrated because I can't find my keys. I think I'll take a deep breath and try to find what I'm looking for in another room."
• Use Books and Movies: Stories, movies, and books are all great ways to talk about how you feel. They can help kids figure out what they're feeling and how to talk about it in a healthy way.
• Encourage Creative Outlets: Inspire kids to use art, music, and play as ways to express themselves. These activities help them show how they feel without using words.

7. Limit Screen Time

Keeping your kids physically and mentally active will be easier if they don't spend too much time in front of a computer or TV. Limiting how much time kids spend in front of screens is important for many reasons. Too much time in front of a screen can hurt a child's physical health, leading to things like bad posture, eye strain, and a higher risk of becoming overweight because of inactivity. The blue light that screens give off can also mess with a child's natural sleep cycle, so too much screen time can also affect how they sleep.

Schedule regular tech-free times where no computers, tablets, or phones are allowed. This will give kids a chance to explore other fun activities and take part in physical activities that can help improve their health and well-being. Parents should also set rules for how much time their child spends online and monitor what websites they visit so that they stay safe.

Key Takeaways

Following these seven tips will go a long way in supporting your child's health as they return to school. Remember, creating a healthy lifestyle for your child involves a balanced diet, regular exercise, adequate sleep, hydration, good hygiene, and mental well-being. Limiting screen time and encouraging open communication about feelings are equally important. As parents, you play a crucial role in setting a positive example for your kids. A little effort and consistency can ensure that your children have a successful, healthy, and vibrant school year ahead.