As the summer days begin to wind down into a new season, a new school year also comes along with it. But before kids head back to the books, families are tasked with ensuring everyone’s set up for success when it comes to their health and wellness once the first day of school commences. Read on for our top tips for taking on a new school year in the healthiest way possible.

Back-to-school season gives families a natural reset point, that according to Dr. David Rzeszutko, Vice President of Medical and Clinical Operations, Priority Health.

“Summer schedules can be more relaxed, so this is a great time to re-establish routines around sleep, meals, physical activity and school-day expectations,” he said, adding that it’s also a good reminder to schedule wellness visits, review immunizations, check medications and make sure forms for school and sports are complete. “When families take care of these items before the first day, it helps reduce stress and last-minute scrambling. More importantly, it gives kids a healthier, calmer start to the school year.”

CONNECT WITH MEDICAL PROVIDERS

If you’re feeling overwhelmed with where to start, Dr. Rzeszutko recommends beginning with an annual wellness visit or sports physical, especially if your child is due for one. 

“These appointments are a good opportunity to review growth and development, vision, hearing, medications, allergies, asthma action plans and any behavioral or emotional concerns,” Dr. Rzeszutko noted.

Back-to-school season, he notes, is also a good time to make sure immunizations are up to date.

The American Academy of Pediatrics recommends routine immunizations for children and teens through age 18,” he said. “Families should also think about dental care, healthy meals, sleep routines and opportunities for regular physical activity.”

Though simple to do, taking care of these important health items can truly be impactful in setting students up for success for the coming school year.

“When students feel physically well and supported, they are better able to focus and manage the normal ups and downs of school,” Dr. Rzeszutko explained, emphasizing that preventive care helps catch concerns early, whether it’s a vision issue, a medication refill, anxiety, sleep trouble or a nutrition concern. “Healthy routines also help children feel more organized and secure, which can make the transition back to school smoother. Good health habits are not separate from school success, but instead serve as the foundation that enables better learning. A child who is sleeping well, eating regularly and feeling supported is more likely to show up ready to learn.”

SAY ‘YES’ TO QUALITY SLEEP

Sleep is undoubtedly an important component to anyone’s wellness, and especially for young learners, as it’s essential for learning, memory, mood, attention and overall health. 

“According to the CDC, about 6 in 10 middle school students and about 7 in 10 high school students do not get enough sleep on school nights. That matters because tired students may have a harder time concentrating, regulating emotions and staying engaged in class,” Dr. Rzeszutko said. “The American Academy of Sleep Medicine recommends 9 to 12 hours of sleep per 24 hours for children ages 6 to 12 and 8 to 10 hours for teens ages 13 to 18.” 

The best approach to getting your child’s sleep back on track for the school year is to start early—one to two weeks before school begins, according to Dr. Rzeszutko.

“Move bedtime and wake-up time earlier in small increments, such as 15 minutes every few days, so the adjustment feels gradual instead of abrupt,” he shared, suggesting parents create a consistent wind-down routine with calming activities like reading, taking a bath or listening to quiet music. “I also encourage families to limit screens before bed because light from devices can interfere with the body’s natural sleep signals. Keeping the bedroom cool and dark can also make a big difference.”

FOCUS ON SIMPLE, BALANCED NUTRITION

What your family eats and when can often feel like another time-consuming task that just gets added to the never-ending list of things to do. But Dr. Rzeszutko reminds parents that nutrition doesn’t have to be complicated—it just has to be consistent.

“A balanced breakfast and lunch can help students maintain energy, focus and mood throughout the school day,” he said. “Parents should aim for meals and snacks that include a mix of fruits and vegetables, whole grains, lean protein and healthy fats, while limiting sugary drinks and highly processed snacks when possible.”

By fostering healthy eating habits in childhood, parents are in turn supporting their child’s proper growth and development, in addition to helping prevent potential health problems later in life.

“I also encourage families to involve kids in planning and packing lunches because they are more likely to eat foods they helped choose.” 

MAKE TIME TO TALK MENTAL HEALTH

Being proactive in speaking to children about their mental health is something Dr. Rzeszutko says should be part of every back-to-school conversation and not something to be reserved for addressing only when a child is struggling.

“Start by asking open-ended questions about what your child is excited about, what feels stressful and what support they may need,” he suggested. “The CDC reported that 1 in 3 U.S. high school students said their mental health was not good most of the time or always during the past 30 days, so parents should know they are not alone in navigating this.”

Dr. Rzeszutko recommends watching for changes in sleep, appetite, mood, behavior, school performance or interest in activities, and reach out to a pediatrician or behavioral health professional if concerns arise.

“Simple routines, connection with trusted adults, and reassurance that it’s OK to ask for help can go a long way.”

RELEASE THE IDEA OF PERFECTION

As much as we may try, nothing every goes exactly perfect every single time. Parents should release the idea that the beginning of the school year will go off without a single hitch. Experiencing small hiccups doesn’t mean your back-to-school prep wasn’t successful.

“Back-to-school preparation does not have to be perfect to be helpful. Small steps like moving bedtime earlier, scheduling a wellness visit, talking through first-day nerves and planning balanced meals can make a big difference,” Dr. Rzeszutko shared. “I encourage parents to give themselves grace and focus on progress, not perfection. If something feels off with your child physically, emotionally or socially, do not hesitate to reach out for support. A healthy school year starts with helping children feel safe and supported, so they are ready to learn.”

Written by Sarah Suydam, Managing Editor for West Michigan Woman.