For your health—tips for a healthy and happy back-to-school—for kids and parents

As summer draws to a close, families begin preparing for the new school year. While new clothes and supplies are just around the corner, it's essential to consider the health and well-being of both kids and parents during this transition. To set everyone up for a happy and successful school year, here are seven tips to keep in mind.

Firstly, establishing a healthy sleep schedule is crucial. Teens require about eight to ten hours of sleep per night, while younger schoolchildren need nine to twelve hours. To help achieve this, maintain a consistent bedtime and wake-up time, and gradually introduce a test run of the routine before the first day of school. Additionally, encourage physical activity throughout the day, limit caffeine consumption, and discourage phone and tablet usage at least 30 minutes before bedtime.

Snacking has often been viewed negatively, but healthy snacks can provide essential vitamins, minerals, and energy for schoolwork and after-school activities. Pairing carbohydrates with a healthy protein, such as whole-wheat crackers with hummus or sliced apples with nuts or peanut butter, can make for a satisfying and nutritious option. Be mindful of limiting unhealthy snacks like cookies, candy, chips, jerky, and sugary soda, which are often high in salt, sugar, and extra calories.

Involving kids in meal planning and cooking can be a great way to teach them valuable skills and foster a sense of ownership over healthy eating habits. This can set them up for a lifetime of nutritious choices. Start with one meal and gradually expand to others throughout the year. Additionally, water should remain the go-to beverage for kids, as sugary drinks like soda, energy drinks, and fruit drinks offer little nutritional value. Zero-sweetener fizzy water can also be an occasional healthy option.

Regular well-child visits with pediatricians or healthcare providers are vital for monitoring kids' growth and development, keeping up with important vaccinations, and addressing any health-related concerns. While scheduling these appointments may require some effort, they can yield significant benefits for the entire family.

Screen time is an integral part of kids' lives, both for school and recreational activities. However, excessive screen time can negatively impact various aspects of health and wellness. Encourage a balanced approach by limiting unnecessary phone and computer usage and promoting other activities, such as spending time with friends, participating in after-school programs, or enjoying unstructured playtime.

Lastly, aim for about 60 minutes of physical activity per day. Engaging in various forms of movement, from sports and dance to bike rides and gardening, can contribute to overall health and well-being. With busy schedules, every bit of activity counts, and any amount is better than none. By incorporating these habits before the school year begins, families can ease the transition and set themselves up for a healthy and enjoyable year ahead.