As summer break comes to an end and families return to the school-year routine, Kingman Regional Medical Center wants your students to have their healthiest year yet!
Studies show healthy kids do better in school. When they’re sick, they miss valuable days of instruction. When they are well, they can be present and focused on learning.
Keep reading for a guide to ensure your children have a healthy, happy, and successful school year.
Sleep
Parents know kids aren’t at their best when they don’t get enough sleep. Good sleep supports brain function, physical repair, and emotional wellbeing. We can set kids up for success at school by ensuring they get enough quality sleep on a regular basis.
These tips can help:
Maintain a regular sleep schedule. Going to bed and waking up at roughly the same time every day can signal to the body when it’s time to sleep and rise, making these transitions smoother.
Stick to a bedtime routine. A bath, a book, dim lights, or some calming music can help children settle in and prepare for a good night’s rest. Experts recommend avoiding screens, including TV, for at least an hour before bed. Blue light from electronic devices can disrupt the sleep-wake cycle.
Spend one-on-one time with your child before bed. Even just a few minutes of dedicated time with you can help your child process their day and “refill their cup.” Sleep may come easier when your child feels relaxed, safe, and loved.
Nutrition
Food provides the energy your kiddos need to learn, play, and grow every day. Morgan Jonseck, registered dietitian and director of nutrition services at KRMC (and mom of three), offers these tips for kids of all ages:
- Include a protein, carbohydrate, fruit/veggie, and a fun snack
- Keep it cool with an ice pack
- Let kids help pack to increase buy-in
- Add a fun note or sticker to brighten their day
Kids’ needs change as they grow! Fuel their minds and bodies with the following tips and examples:
Ages 3-5
Small portions
- Easy-to-eat finger foods
- Fun shapes and colors
Examples:
- Mini turkey and cheese sandwich (try using Hawaiian rolls), baby carrots cut into thin strips, grapes cut in half, mini pretzels
- Hard-boiled egg, mini bagel with cream cheese, cucumber slices, applesauce pouch
- Hot thermos of mac-n-cheese, peas, mandarin oranges, mini muffin
Ages 6-10
- Heartier portions
- Mix of familiar and new foods
Examples:
- Turkey and hummus wrap (high fiber tortilla), bell pepper sticks, apple slices with nut butter, popcorn
- Rice + edamame + teriyaki chicken bowl, cucumbers, pineapple chunks, seaweed snacks
- Pizza bagel halved (fun to make at home), salad cup, watermelon cubes, yogurt tube
Ages 11-14
- Bigger portions
- More adventurous flavors
Examples:
- Chicken pasta salad, mixed greens, peaches, trail mix
- Bean and cheese burrito, corn salad, mango, granola bars
- Turkey sliders, sweet potato fries, kiwi, trail mix
Exercise
Physical activity provides a wealth of benefits to kids, positively impacting their general health and academic performance. Exercise supports muscle and bone development as kids grow and helps them stay focused in school.
Most school-aged kids should aim for at least 60 minutes of activity each day. This can be achieved through free play or structured sports activities. PE classes at school can contribute to this total, but don’t rely on school alone. Finding ways to move together as a family is great for everyone!
Here are a few ideas for family physical activity:
- Go for a walk after dinner
- Play a game of tag, catch, or hopscotch
- Put on your favorite songs and throw a dance party
- Go for a neighborhood bike ride
- Ask your children what activities they’d like to do together as a family
Even small bits of activity add up – so don’t worry about being perfect. Any time spent being active with your kids will benefit the whole family!
Well Child Visits
The American Academy of Pediatrics created a recommended schedule of well-child visits – or check-ups— with a pediatrician as your child grows. These visits are intended to monitor your child’s development and general health from infancy through adolescence.
Well-child visits typically involve:
A physical examination – your child’s provider will record their height and weight to track their growth and check for any concerns.
Childhood immunizations – vaccines offer the best protection from serious childhood illnesses. Your child’s care provider can guide you in following the recommended vaccine schedule and answer any questions you may have.
Screenings – some visits may include hearing, vision, and other screening tests to ensure normal development or identify any issues early.
Health and wellness questionnaires – your pediatrician’s office may have you or your child answer questions about their health habits and social, emotional, and physical wellbeing.
Sports physicals – if your child needs a physical for sports, let the pediatrician’s office know so they can fill out the required forms.
Talk to your child’s healthcare provider about specific concerns or questions you may have about their health and development.
Visit www.healthychildren.org from the American Academy of Pediatrics to learn more about the well-child schedule and find information on children’s health and wellness.
KRMC wishes our community a safe and healthy school year!
Joshua Tree Pediatrics is accepting new patients!
To schedule an appointment, call (928) 681-8706.