Primary Care

Creating healthy habits for a successful school year

A multi-ethnic group of elementary age children are playing a soccer game together at the park. One girl is kicking the ball up the field.

09/16/2024

As the new school year begins, help your child start off on the right foot by creating a healthy routine. Learn how healthy eating, exercise, sleep, socializing and social media can contribute to their academic success and overall health.

 

By Anita Softness, MD, Family Medicine, Nuvance Health Medical Practice

 

As parents, you all want what’s best for your children. You want them to do well in school, build meaningful friendships and essentially just have fun being a kid. Here is how you can help them start school full of health and wellness and momentum for an excellent year.

 

Need back-to-school wellness exams? Find a primary care provider near me.

 

How to create healthy habits for your child to encourage growth and development this school year

 

Establishing a healthy routine for your child has several benefits and aids in their growth and development. When children follow routines, they generally feel more confident, focused and secure. Just like adults, when a routine is followed, children have an idea of what to expect and have a sense of control over their environment.

 

A typical routine might include waking up and going to bed at the same time every day, eating a nutritious and balanced breakfast, lunch and dinner, participating in after school sports or activities and having dedicated study time on weekdays.

 

 

A balanced diet has several benefits for children in school

 

Cookies and ice cream are OK in moderation, but encouraging your child to eat foods packed with vitamins and antioxidants like strawberries and blueberries can help them feel their best both mentally and physically. 

 

 

Healthy eating gives our children the energy and strength they need throughout the day to learn, play and grow. Some benefits of healthy eating include:

  • Strong bones

  • Supports brain development and healthy growth

  • Boosts immunity and lowers the risk of getting sick

  • Eases digestion to avoid an upset stomach and constipation

  • Keeps skin, teeth and eyes healthy

 

To fuel your child’s day, start with a balanced breakfast including protein, whole grains and healthy fats. Try oatmeal or yogurt with nuts and berries. For lunch, make a wrap with lean protein such as chicken and fresh veggies like lettuce and red peppers. Pack healthy snacks like sliced apples with peanut butter. These are great ways to keep your child full throughout the day!

 

 

Why children need physical activity and exercise to stay healthy for school

 

It’s recommended that children get at least 60 minutes of physical activity each day. Running, jumping, biking, walking — you name it! Any sort of physical activity is great for children so they can get rid of built-up energy. Make sure they have their water bottle handy to prevent dehydration and to wear a helmet while riding their bike to prevent injury.

 

 

Children who are physically active tend to be more focused, maintain a healthy weight and can fall asleep more easily. Encourage your child to participate in sports or extracurricular activities. This can help them develop a sense of teamwork and learn discipline.

 

Sleep is important for your child’s learning in school, development and mood

 

Encourage your child to go to bed and wake up at the same time every day, even on weekends. This helps regulate their internal body clock, making it easier for them to fall asleep and wake up refreshed!

 

Getting 8 to 12 hours of sleep each night can help your child stay focused, improve concentration and improve academic performance. When your child does not get enough sleep, they’re at higher risk for health problems, including obesity, digestive disorders, behavioral health issues and a weakened immune system. 

 

 

A weakened immune system can make your child more susceptible to fall illnesses like the common cold, RSV and whooping cough. Practice healthy hygiene like washing your hands for 20 seconds with soap and warm water and avoid touching your face.

 

 

Creating a calming bedtime routine can improve sleep quality. Relaxing activities like reading a book or writing in a journal can help calm their mind and tire them out. Avoid watching TV or scrolling on their smart phone before bed, as blue light from screens can interfere with sleep.

 

How social interaction impacts your child’s development

 

As children interact with one another, they develop social skills, which are important for success in school and everyday life. Social skills teach children how to listen, conversate and form positive relationships. These skills are fundamental for building and maintaining healthy relationships throughout their lives.

 

Encourage your child to participate in group activities inside and outside of school. This can help them build teamwork by collaborating with their peers and make them feel more comfortable talking to others. 

 

Set limits on your child’s social media usage 

 

While social media offers many academic and social benefits, the harms of social media weigh just as heavy. While social media can be seen as a creative outlet for your child to learn new skills and make friends, it can also have negative effects on children, such as increased anxiety and depression.

 

Keep the line of communication open with your child and encourage them to talk to you or their teacher if they are feeling upset. Set screen time limits on their smart device and monitor their internet usage. Teach them responsible online behavior and show them how they can get the most out of social media by helping them find appropriate content that they enjoy.

 

 

The bottom line: Setting up a routine that includes healthy eating, physical activity, adequate sleep, socializing and screen time limits, can help set a solid foundation for your child to maintain healthy habits for a successful school year. As a parent, one of the best things you can do is lead by example. So, make health and wellness a family affair as you kick off the school year with a hop, skip and a jump!