Wellness
Medically reviewed by Dr. Matthew Fainman Virtual Care Medical Director at NextCare. Dr Fainman is an experienced Internal Medicine specialist, who earned his Bachelor’s, MBA, and Medical Doctorate from the University of Manitoba. He completed his residency at Cleveland Clinic and, with over 20 years in healthcare, is a leader in Telehealth innovation and patient care. The school bell’s about to ring, signaling the end of lazy summer days and the beginning of homework, early mornings, and… germs. As much as we look forward to new pencils and notebooks, back to school also means back to a whole lot of shared spaces with sniffles and sneezes. But don’t worry, arming your kids with the right back to school health tips can make all the difference. This year, let’s make sure they’re not just prepared academically but also armed with healthy habits that’ll keep those pesky germs at bay.
Ten Back to School Health Tips: Beyond the Backpack
We all know the drill: new backpacks, lunch boxes, and those first-day outfits. But honestly, the most valuable supplies are the invisible ones: good health habits. And the best part? You can make this a family affair, making healthy choices together even before that school bus pulls up for your child’s school.
1. Handwashing: The Ultimate Weapon
Think of handwashing as a superhero power against germs. Make it fun for kids (and honestly, for us adults who need reminders, too.) by turning it into a 20-second song or challenge.
Get them excited about cool, colorful soaps they can pick out themselves. And keep those little hands away from their faces — it’s tougher than it looks, trust me. Encourage them to use hand sanitizer when they are on the go.
2. Sleep: It’s Not for the Weak, It’s for the Wise
Remember those bedtime battles? Well, they’re worth it. Solid sleep helps build those superhero immune systems that are about to be put to the test in crowded classrooms.
Start adjusting bedtimes a week or two before school starts. This way, the transition won’t be so jarring. Create a calming bedtime routine, like a warm bath or a book, to help them unwind. And yes, that means limiting screen time before bed — for everyone.
A consistent bedtime can contribute to healthy sleep habits.
3. Food: Fuel for Focus
A nutritious breakfast isn’t just a saying, it’s a back-to-school health tip. It’s brain food. And it’s just as crucial to pack those lunchboxes with healthy options that will keep them full until their next meal. Let’s be honest, those sugary snacks are tempting (for me, too.).
So why not get creative together in the kitchen? Maybe it’s a bento box with fun-shaped fruits and veggies, or a DIY trail mix with their favorite nuts and seeds. If your children qualify for financial assistance, you can look into your school’s free and reduced lunch program.
4. Hydration: Because Classrooms Get Hot, Too.
Keep those water bottles full and handy throughout the day. Dehydration can lead to headaches and fatigue — not exactly the recipe for a successful school day or good homework.
Jazz up plain water with fresh fruit slices, cucumber, or mint. I like to make a big pitcher on Sunday and get everyone to try a new combination each week.
5. Back-to-School Physicals and Vaccinations
Remember those annual checkups you’ve been putting off? NextCare makes it easy to get them done quickly and conveniently.
As summer winds down, it’s the perfect time to schedule your child’s back-to-school physical. During a school physical, the pediatrician will check all your child’s body systems to ensure there are no apparent problems. This visit also provides an opportunity to review their immunization status and address any health concerns that may impact their school year. Making sure your child’s vaccinations are up to date is an important back-to-school health tip.
6. Open Communication: Because Mental Health Matters
Going back to school can be exciting but stressful. Listen to your child’s worries. Acknowledge those first-day jitters and talk through their feelings.
Open communication makes a world of difference. Remind them (and yourself) that it’s okay to not be okay sometimes, and there’s always someone to talk to, like a trusted adult, about what is happening. The beginning of the school year starts with forming healthy habits.
7. The Supply Situation: Don’t Let It Get Out of Hand
Remember when you were a kid and your backpack was a black hole where supplies went to disappear? Yeah, let’s avoid that this year. Help your mini-me organize their school supplies, and maybe even label them so they don’t end up with 17 identical pencils. Trust me, it’s a thing.
8. The Homework Hub: Where Magic Happens (or Not)
Designate a homework spot that’s not the kitchen table (where crumbs and distractions abound). Make it a comfy, quiet zone with all the necessary supplies within arm’s reach. And, hey, if your kid insists on doing homework on their bed, just make sure they don’t get too cozy and fall asleep with their math textbook.
9. The Night Before: A Back-to-School Ritual
Remember when you used to prep for the next day the night before? Yeah, it’s still a great idea. Help your kid pick out their outfit, pack their backpack, and prep their lunch (if they’re into that sort of thing). It’s a great way to avoid morning chaos and give them a sense of control over their day.
10. The Daily Download: What Really Down
Ask your kid about their day, but don’t just ask the usual “How was your day?” Try to get the juicy details: “What did you learn in math?” “Who did you sit with at lunch?” “What was the best part of your day?” And, hey, if they give you the classic “Fine,” just keep asking until you get the goods.
Conclusion
As we gear up for another school year, let’s prioritize health. Back-to-school health tips aren’t just about avoiding the sniffles; they’re about giving your kids the foundation to thrive both inside and outside the classroom. Here’s to a healthy, happy, and successful school year.
Back to School FAQs
School-aged children generally need 9-12 hours of sleep each night. Establishing a consistent bedtime routine a week or two before school starts can help ease them into a regular sleep schedule, ensuring they’re well-rested and ready to learn.
Get creative with your child’s lunch by incorporating a variety of colorful fruits, vegetables, whole grains, and proteins. Involve them in meal prep by letting them choose their favorite healthy snacks, and consider using fun-shaped cutters for sandwiches or fruits to make their meals more exciting.
Children should aim to drink about 6-8 cups of water each day, more if they are active or the weather is hot. Providing a reusable water bottle that they can refill throughout the day helps ensure they stay hydrated.
It’s best to schedule your child’s back-to-school physical at least a month before school starts. This allows time for any follow-up appointments if needed and ensures your child is up-to-date on vaccinations before the school year begins.
Vaccination requirements vary by state, but common vaccines include those for measles, mumps, rubella (MMR), tetanus, diphtheria, pertussis (Tdap), polio, and chickenpox. Check with your pediatrician or school to ensure your child’s vaccinations are up to date.
Open communication is key. Talk to your child about their concerns, acknowledge their feelings, and reassure them that it’s normal to feel anxious. Encourage them to express their worries and remind them that they can always talk to a trusted adult if they need support.
If your child begins to show symptoms such as a fever, cough, sore throat, or runny nose, keep them home from school to prevent spreading illness to others. Consult your pediatrician if symptoms persist, and notify the school of your child’s absence.
Choose a backpack that has padded shoulder straps and a waist strap. Ensure that your child wears it on both shoulders to distribute the weight evenly. The backpack should weigh no more than 10-15% of your child’s body weight to prevent strain on their back and shoulders.
Involving children in health-related decisions, such as choosing healthy snacks or setting a bedtime, empowers them to take ownership of their well-being. This not only builds healthy habits but also boosts their confidence in making good choices as they grow.