As the end of summer break approaches, it’s essential for parents and students to prepare themselves mentally and physically for the upcoming school year. Dr. Kate Sanchez, assistant director of pediatrics at Penn State Health, offers valuable insights on what parents need to know and do to make the transition back to school a little smoother.
One of the first steps in preparing for the new school year is ensuring that children have up-to-date health screenings. Annual wellness checks are crucial, and many schools require paperwork to be completed by physicians before the start of school. It’s important for parents to fill out health history forms and provide a list of medications prior to visiting the doctor’s office. Additionally, pediatricians often conduct hearing and vision screenings in their offices, which may also be done periodically by schools. Dr. Sanchez emphasizes the importance of obtaining health screenings from multiple sources to catch any potential issues early.
Another important aspect of back-to-school preparation is making sure that students have received all necessary boosters and vaccines. Dr. Sanchez explains that there are three key markers for students regarding vaccines – entering kindergarten or first grade, entering sixth grade, and entering 11th grade. These vaccinations are essential for protecting students against various diseases and ensuring their overall health.
In light of the ongoing COVID-19 pandemic, Dr. Sanchez also addresses the importance of staying home when feeling ill to prevent the spread of viruses. She recommends that parents keep sick children at home until they are fully recovered to avoid a cycle of sickness among students.
When it comes to fueling up for school, Dr. Sanchez stresses the importance of a nutritious breakfast to provide the energy needed for a long day of learning. She recommends a breakfast that includes protein, complex carbohydrates, and fruit. If a sit-down breakfast is not feasible, she suggests quick and easy options such as a cheese stick, drinkable yogurt, or a granola bar. Additionally, students should maintain a balanced lunch and stay hydrated throughout the day by carrying a water bottle to school.
Ensuring proper sleep is also essential for student success. Dr. Sanchez recommends 10 hours of sleep for most students, with younger children needing between 10-13 hours and teens requiring 8-10 hours. She advises students to adjust their bedtime routines a week before school starts to help them wake up refreshed and ready for the day. Implementing relaxation techniques before bed, such as breathing exercises and limiting screen time, can also help students get a good night’s sleep.
To combat the effects of prolonged screen time in the classroom, Dr. Sanchez suggests students take breaks to stretch their neck and shoulders and change their focus to alleviate eye strain. Spending time outdoors during breaks, getting fresh air and sunlight, can also help give students‘ eyes and bodies a much-needed rest from screen exposure.
Lastly, Dr. Sanchez emphasizes the importance of mental health awareness and coping mechanisms for students. School can be stressful, and it’s essential for parents and students to have open discussions about challenges and emotions. Pediatricians can screen for anxiety and depression during wellness visits, and students should be encouraged to seek support from trusted individuals when feeling overwhelmed. Dr. Sanchez recommends coping exercises like box breathing to help calm anxious moments and restore mindfulness.
In conclusion, preparing for the new school year goes beyond shopping for supplies and outfits – it’s about ensuring that students are mentally and physically ready for the challenges ahead. By following these back-to-school health tips from Dr. Kate Sanchez, parents can help their children thrive and succeed in the upcoming academic year.
