Back-to-School Health Tips for a Strong Start
Harbin Clinic pediatricians know that maintaining a consistent school routine can be challenging, but research shows that healthier children tend to achieve higher academic success. Want to work on healthy habits this school year? Here are our expert pediatric tips designed to help families support student well-being throughout the school year.
Sleep
According to the National Sleep Foundation, even 25 minutes of reduced sleep can lead to increased inattentiveness in children. Adequate sleep supports immune function, regulates metabolism, and reduces the risk of anxiety, depression and mood disorders. Recommended sleep durations by age are:
- Under 1 year: 14–16 hours (including naps)
- Ages 1–2: 11–14 hours (including naps)
- Ages 3–5: 10–13 hours (including naps)
- Ages 6–12: 9–11 hours
- Ages 13–18: 8–10 hours
Limiting screen time, caffeine, sugar and snacks before bedtime can also improve sleep quality. Exposure to natural light before wake-up time may also help regulate sleep cycles.
Germ Prevention
Schools are common environments for the spread of germs. Teaching children proper hygiene practices, such as regular handwashing with soap and water and avoiding touching the face with unwashed hands, can reduce illness. Preventive measures at home include a balanced diet, adequate hydration, consistent sleep and regular physical activity.
Community and Social Engagement
Social interaction plays a key role in child development and well-being. The Centers for Disease Control reports that children with strong parental and community involvement in school activities are more likely to earn higher grades, adopt healthier behaviors and develop stronger social skills. Collaboration between families and school staff can also foster a supportive learning environment and impact school success.
Physical Activity
The school day offers multiple opportunities for movement, including walking or biking to school, participating in physical education and joining sports or after-school programs. Research also confirms that physical activity improves memory, concentration and overall health. Participation in these activities can help children find outlets for self-expression while also giving them a variety of health benefits.
Nutrition
It is no surprise that nutritional quality is essential for growing bodies and minds too. School meals must meet federal guidelines that emphasize fruits, vegetables, whole grains and reduced sodium and trans fats. For those packing lunches, brainstorm protein-rich and nutrient-dense foods alongside favorite snacks that children will eat. Both opportunity and exposure to healthy food play an important role.
A nutritious breakfast is also important. Studies indicate that students who eat breakfast have better attendance, fewer missed classes and improved test scores. Breakfast is also associated with enhanced cognitive function and mood.
Have more questions about food dyes or other nutrition-based questions in the news? Annual summer check-ups before school are a great opportunity to discuss the latest recommendations from the American Academy of Pediatrics with your pediatrician.
Make an appointment today with a Harbin Clinic pediatrician at https://harbinclinic.com/services/pediatric-care/.
