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(HealthNewsDigest.com) – Perhaps more important than making sure you have the right back pack and the right first-day of school outfit is making sure that your children have completed their health checklist when they start school. The best-performing students are the ones who are best prepared from a health and wellness perspective. And though we rely on older children to be more self-sufficient, there are important considerations as your older children start a new year. Here’s what to keep in mind for different age groups:
Primary and Elementary School:
Make sure immunizations are up to date. Schools typically keep parents in check when it comes to immunizations, sending home required information to be completed by referring to your child’s immunization record which you should have since their birth. It’s wise to schedule an appointment with your healthcare provider well before school starts, to make sure your child is up to date on all required shots, since states and even school districts have differing requirements.
Get on a good sleep schedule. Summer is a time for getting off schedule. Start the school year out right by putting your kids to bed at a decent hour the week before school starts, so they can get used to it. Children in primary grades need anywhere from 10 to 12 hours of sleep, and children ages 7 to 12 need 10 to 11 hours of sleep.
Start with a healthy breakfast. Make sure your child heads out the door with good nutrition to start the day – adequate servings of fruits, whole grains, proteins – and consider packing a healthy snack for mid-morning. Or better yet – stock your pantry with healthy items for them to choose from each day such as nuts, raisins or trail mix. If you’re packing a lunch, make sure to include healthy foods such as fresh fruits, low-fat dairy products, water and 100% fruit juice. Avoid soft drinks – drinking just one can of soda per day can increase a child’s chances for obesity by 60 percent.
Stay hydrated. With school starting in the hot months, it’s important for children to drink as much as possible to prevent dehydration. Send your children with a polycarbonate plastic bottle that can be safely refilled and reused.
Encourage hand-washing. Many teachers now keep water-free sanitary wash in their classrooms, but children still have a hard time remembering to wash their hands regularly. An easy way for children to remember how long they need to wash is to sing “Happy Birthday” to themselves.
Teach children about germs! Many students learn in the primary grades about preventing the spread of germs, but children also frequently mimic their parents. With the prevalence of swine flu and the now year-round flu season, the importance of maintaining a clean lifestyle should be repeated again and again with children. Cough into sleeves, sneeze into tissues or sleeves, keep your hands away from your eyes and wash hands frequently.
Junior High and High School:
Get a physical. When children get older, parents aren’t as diligent about regular wellness checks – but they’re just as important to make sure that children are growing and maturing appropriately. Physicals are typically required for sports programs and camps, and getting a head start on these – before the big sports seasons start – is a good idea. Additionally there are immunizations that may be required since the last time you checked. Some schools require an immunization for meningitis in middle school rather than before college. Many insurance companies allow girls to start the series of vaccines for the Human Papillomavirus (HPV) as early as age 7. This is typically optional but highly recommended. Other important boosters include the Tetanus, Diptheria, Pertussis (Tdap) that are given between the ages of 13 to 18.
Carefully choose a back pack. Despite parents’ pleas, back packs continue to get heavier and heavier. It’s important that children wear packs with both shoulder straps to prevent injury. Rolling packs may not be stylish, but they’re probably the safest way to prevent long-term stress or back problems.
Maintain healthy eating habits. The eating habits of a typical teenager change dramatically. Many children are at an awkward stage as they mature – not necessarily comfortable in their bodies as they change. Once picky eaters may now have voracious appetites, girls who used to never turn down sweets all of the sudden check calories on the back of packages. It’s important as parents to model good nutritional habits – go back to the basics of five servings of fruits or vegetables a day, plenty of liquids, proteins and most importantly – sit down together for at least three meals a week to talk to your child without distractions.
Incorporate exercise into your everyday routine. Unless your child is involved in sports, they likely lack daily physical activity. As the school year starts, go on regular walks with your child. It provides exercise, gives you an opportunity to reflect on the day’s events and connect with your child. Research has proven that children who regularly talk with their parents are less likely to try drugs – connecting with your child early and discussing tough subjects in an unthreatening environment is a good way to insure your child makes good choices.
Off to College:
One more physical. It’s important to see the doctor one last time before heading down that road to college. It may be that your child is at the point where a family physician is more appropriate than a pediatrician, and this is definitely a time when Mom or Dad should stop going in the examination room (surprisingly many parents still insist). Children are often more comfortable broaching uncomfortable subjects with a doctor (such as birth control) than with their parent.
Watch for changes. You’re not with your child as much once they’re off to college – especially if they’re in another city. College offers a new world – and a new independent lifestyle. Be sure that your child is knowledgeable of the dangers of sexually transmitted diseases (STDs), eating disorders and the dangers of alcohol poisoning and experimenting with drugs. Many parents are surprised to learn that their kids have gone down this path only too late. It’s a good idea to check into the college’s health center and inquire about counseling services that might be available if you think your child needs it.
Research health insurance. Most health insurers now allow dependents to stay on a parent’s policy until the age of 26 as long as they are attending classes full-time. Although many student health policies are good, staying on a parent’s policy is preferable. Regardless, make sure that the coverage is there and that your college student isn’t paying double for student health insurance through college.
Invest in a gym membership. Most campuses have a work-out facility. Encourage a fitness routine by giving your child a membership to a local gym or money for the campus workout facility. The freshman 10 is no myth – and actually the pounds end up being much more than just 10. This is where the healthy eating habits that you’ve modeled are most important.
Staying connected and talking regularly with your child and their school is the best way to monitor their health needs and assure that they’re ready for a new academic year. Keep abreast of important updates and alerts issued by your school administration, and join parenting groups to discuss your concerns and questions with your peers.
Fran Roberts, RN, PhD
Vice President, Strategic Business Alliances
College of Nursing and Health Sciences
Grand Canyon University
www.gcu.edu
Roberts is responsible for overseeing Grand Canyon University’s image as a premier provider of healthcare education. She has been recognized nationally for her contributions to the healthcare field and has conducted dozens of presentations on nursing education and workforce development.
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