Keeping Kids Healthy This School Year: 10 Tips

Every day, our children come into contact with germs, despite our best efforts. This is especially true when they play sports, go to school, or hang out with other kids. By following our 10 tips for staying healthy at school (and elsewhere), parents can help cut down on sick days and maintain the immune systems of their children.

Get Enough Sleep

Your child's health depends on having a routine at bedtime that stays the same. From kindergarten to sixth grade, children should sleep between nine and eleven hours per night. The capacity to resist infections, behavior, and sleep quality are all directly linked. A lack of sleep frequently causes mood swings, tantrums, and an increased risk of infection in addition to increasing cravings for junk food.

Daily Exercise

Your child should get at least 60 minutes of exercise each day. They'll benefit from this:-

i.	More Sound Sleep
ii.	Eliminate Infection
iii.	Be overall Healthier
iv.	Enhance their Conduct
v.	Improved Stress Management
vi.	Improve Academic Performance

Reduce Time Spent on Screens

Phones, televisions, tablets, video games, and computers are all examples of types of screens that should be used for no more than two hours each day if they are not being used for homework. Screen light can lower melatonin levels, making it harder to fall asleep and disrupting the body's circadian rhythm.

Make Healthy Food Choices

Eat a healthy breakfast, lunch, and dinner, and drink enough water throughout the day, to help your child stay healthy.

i.	Your child's ability to focus and concentrate is enhanced when they eat a nutritious breakfast that includes protein, whole grains, dairy, and other healthy fats.
ii.	Lean meats, whole grains, fruits, and vegetables make up a healthy lunch.
iii.	Dinner with the family will round out the day. Spending time with family at meals improves health and well-being. It can improve brain function, mood, digestion, weight maintenance, and fatigue prevention.
iv.	Make healthy beverage choices like milk and water known. Caffeinated and sugar-sweetened beverages should be limited or eliminated. Caffeine can make your child more anxious and irritable, disrupt their sleep, and raise their heart rate and blood pressure.

 Keep Up with Vaccinations

It's especially important to get the COVID-19 vaccine and the flu shot. The COVID-19 vaccine is now available to anyone over the age of six months, including children under the age of five. Protecting against infection and severe disease is especially crucial now that new variants and subvariants are constantly emerging.

Hand Washing is a Good Way to Prevent Spreading Germs

While washing, teach your child to sing the happy birthday song twice, each time for about 20 seconds. Make sure your child has hand sanitizer on hand in the event that hand washing is not an option. Teach them to cough or sneeze into an arm or shoulder and to keep their hands away from their face.

Help Your Child Deal with Stress and Anxiety

Your child may experience stress and anxiety as a result of school, sports, or social media. In order to spot bullying or other stressors related to school, keep an eye on how they use social media and keep the lines of communication open.

Encourage Proper Backpack Security

Back, neck, and shoulder pain can be caused by heavy backpacks. Provide a quality backpack with cushioned padding and two straps. Your child's weight should not exceed 10% of a full backpack.

Set Up a Physical for School or Sports

A school physical is required by law in Nebraska before kindergarten and seventh grade, but we recommend scheduling one every year. Each year, school and sports physicals are a way to keep an eye on your child's health and growth. An annual physical exam for children also covers topics like asthma, allergies, sexual health, and mental health as they get older. 

Include hearing and vision examinations in your child's annual visits. Learning and development can be hindered and behavioral issues can arise as a result of vision and hearing impairments.