Back to School: How to Stay Healthy

Yep, it's almost that time of year again. It will be time to drag your kids out of bed and make sure that they catch the bus early in the morning. They will no longer be able to sleep until noon. Oh well, all good things must come to an end. This article gives tips on how to make sure that your child stays healthy and fit during the long and demanding school year. Welcome to the 2009-2010 school year!

Diet

Grade school kids are still at the age where they are developing physically and mentally. This is why it is extremely important that they eat foods that will not only nourish their bodies but also their minds. It is extremely important that all kids eat a balanced breakfast before going to school. Here are some tips:

1. Purchase bran cereals such as Raisin Bran. Other god choices are Honey Combs, Life, Honey Nut Cheerios, Oatmeal, etc. When I was in school, I ate these cereals all of the time and they gave me a lot of energy.

2. Choose other breakfast items that kids will benefit from including wheat toast, pop tarts, fruit, yogurt, and more. Of course, one can make a meal out of a combination of breakfast items.

3. If you send your kid off with a packed lunch, be sure to include healthy food choices. A healthy lunch will get kids through the last part of the school day. When I was a child, I ate peanut butter and jelly sandwiches with some sort of fruit (apples, peaches, oranges, etc.) as well as some baked crackers or chips.

4. Once kids arrive home from school, they usually crave a snack of some sort. Make sure your child eats a healthy and nutritious snack. This will help your child get through his/her homework. Unfortunately, I did not make the best snack choices. Instead of eating fruit or vegetables, I usually went after the flavored chips.

Immunizations

Since your children will be interacting with many other kids, it is important that they are up-to-date on their immunizations. Children typically receive their shots starting from close to birth all the way up to the start of their kindergarten year. Kids in Kindergarten and grades 1-12 need to have a certain number of accumulated doses of certain vaccines. Vaccines needed include Tetanus and Diphtheria, Polio, Measles, Mumps, Rubella, Varicella (Chickenpox), and Hepatitis B. Depending on the current age of the child, different doses may be needed.

5. Check your state's requirements for immunizations. Your child will not be able to attend school if he/she doesn't have the required vaccinations. You will not only risk your child's life but also the lives of others.

6. When you go to a health district or other location that gives immunizations to get your child's shots, bring your child's shot record and keep track of it.

Staying Active

In addition to healthy eating, it is important that your kids stay active, even when they are not in school.

7. On the weekends, consider going on family outings that allow your child to be physically active. This can include walking in the park, hiking on trails, and playing at parks. This is a lot better than having your child sitting at home and playing video games.

8. If your child shows an interest in sports, see if he/she would like to participate in a softball, baseball, or bowling team. Not only will your child stay active, but they will also have a chance to make new friends.

Enough Sleep

In order for anyone to make it through the day, adequate sleep is required.

9. Make sure your children go to bed at a reasonable hour. Younger kids typically go to bed the earliest. It is important for children to get somewhere between 8 and 10 hours of sleep. When I was in third and fourth grade, I was always in bed no later than 9:00 p.m. Children who get adequate sleep will wake up refreshed and ready to learn.

10. Do not allow your kids to consume excessive amounts of sugar or caffeine too close to bedtime. This may end up having a serious effect on their sleeping patterns.

I hope these tips tips help. I wish all parents and their children a healthy and successful school year.

Source:

Vincent Iannelli, "School Immunization requirements." About.com.