We are fast approaching that time of year when families start getting ready for the new school year- the malls are full of Back to School offers and everyone is out buying new pencil boxes , uniforms and backpacks!! One of the most important things to be managed during this transition time before school officially begins is a healthy sleep routine. During the past 2 months children have been travelling, staying up late, sleeping through the morning- it is difficult to adjust immediately to the routine of waking up early and catching the school bus. Parents should encourage their children to adjust to an earlier bedtime and earlier waking habits at least a week before school starts. Adolescents especially should be encouraged to sleep and wake up at a reasonable hour. All electronic devices should be switched off well before bedtime so children can have a restful sleep.
Children should have a healthy morning routine where they consume a nutritious breakfast before they leave for school. School lunch and snacks should be wholesome and tasty-there are a large number of recipes available for freshly prepared, healthy school lunches which include whole grains , fresh fruits and vegetables. Processed foods like nuggets, chips and french fries should be avoided as well as soft drinks and sugar sweetened beverages. Children should always carry a water bottle which they should be encouraged to drink from regularly and which they can replenish when needed . They should be encouraged to wear school caps and sunscreen especially on PE days.
As we all know, children ,especially pre-schoolers, do tend to develop colds, coughs , fevers and other viral illnesses once they start school. The most important preventive measure which is easy and effective is regular and frequent handwashing .Children who are sick should be kept at home so that they do not infect other children. Parents must always inform the school in advance in case of any chronic illness like bronchial asthma or in case of any food allergies so that the school nurse is well prepared in case of emergencies. Now is also a good time to check if the children are up to date with all their vaccinations and to take any boosters that are due or have been missed.
Both a healthy body and a healthy mind are needed for children to perform to the best of their ability at school. School can be stressful for children for a number of reasons-exams, a heavy workload, teacher's expectations, peer pressure , bullying...Adolescents especially are prone to mood swings, feelings of negative body image, eating disorders, and feelings of anxiety or depression.Open and honest communication is the key to resolving these issues before they can take a toll on the child's mental health.
