MARATHON: The new school year is upon us and the Marathon Family Health Team, (MFHT) is offering hints about what parents, guardians, and caregivers can do to make going back to school successful and healthy.
MFHT reminds families that your student’s health should be a priority. They share that research shows that students who are physically and mentally healthy tend to do better in school.
To help you prepare your student for a successful school year, MFHT offers 5 healthy back to school tips.
- Set a Routine: Building a routine not only provides structure and comfort for your child, but it also encourages healthy habits they can practice for a lifetime.
- Prepare for school the night before; for example, pack a nutritious lunch, pick out your clothes, and brush your teeth.
- A set bedtime and wake-up time. Keep in mind that your child should be sleeping 8-13 hours per night (this amount varies with age).
2. Promote Healthy Eating Habits: Nutrition plays an important role in health and development. Consider using the following suggestions to guide you in ensuring your child is receiving the nutrients they need to function and learn their best.
- Your child’s meals should include at least 50% fruits and veggies, 25% protein foods (meat or plant-based), and 25% whole grains.
- If you have a picky eater, ask them to help you create a nutritious school lunch menu for the first week of school. You could also bring them with you to the grocery store and allow them to pick from a selection of healthy snacks.
3.Encourage Exercise Every Day: Exercise has profound effects on the overall health and wellbeing of students. Exercise improves cognitive health, strengthens bones and muscles, and decreases symptoms of anxiety and depression.
4. Prepare Medical Data: With a back to school checklist filled with which clothing to buy and supplies to purchase, it may be easy to forget about the medical side of things. Try asking yourself the following questions and tick off your medical checklist:
- Is your child up to date on their vaccinations? Schools may require that your student is up to date on their vaccines as they are meant to protect students from the spread of serious illness and disease. If you are unsure about whether or not your child is up to date, contact the Thunder Bay District Health Unit.
- Does your child have any medical conditions or allergies that the school should be aware of?
5. Take Care of Everyone’s Mental Health: Going back to school is an exciting transition. However, it can often be accompanied by anxiety and stress – for everyone in the family! To make it easier on everyone, here are a few things you can do:
- Ensure everyone is getting enough sleep – poor sleep affects our ability to deal with minor stressors throughout the day.
- Stay active – studies show that exercise can reduce anxiety, depression, and negative mood.
- Encourage your child(ren) to come to you for support if they have any worries or stressors. Patiently work through the issue together.