Develop a Healthy Back to School Routine This Year!

Authors:
Andrea Lane, MPH, CHES, Team Lead, Senior Well-Being Strategist, MVP Health Care
Emelia Carlino, MPH, CHES, Well-Being Strategist, MVP Health Care    
 
As we savor the dog days of summer, thoughts of the hectic back to school season may begin to plague many parents. Rather than dread this fall season, seize this opportunity to kick start your family into a healthy routine that can last the whole school year! Begin by taking some time to evaluate your family’s lifestyle habits; then create a few positive changes to support everyone’s well-being. Here are some helpful tips to support your family’s overall well-being this fall:
 
Focus on Proper Nutrition and Hydration

• Meal prepping is key to offering healthy food choices on busy weeknights full of after school (and work) activities. Make a nutritious meal plan and grocery list before shopping to avoid buying unhealthy items while shopping.
• Speaking of unhealthy items, did you know that 40% of the total daily calories consumed for 2-18-year-olds are empty calories from added sugars and solid fats? Make sure your grocery list contains healthy snacks such as fresh seasonal fruits and vegetables, nuts, or low sugar Greek yogurt for lunches and snacks.
• Proper hydration helps us stay focused and feel energized. Have a child who doesn't like water? Try adding slices of oranges, lemon, or cucumber for variety & flavor.

• Lack of sleep has been linked to obesity, heart disease, and diabetes. When it comes to our health, sleep is just as important as diet and exercise for children AND parents.
• It is recommended that children between the ages of 6 and 13 get nine to eleven hours of shut eye per night. Help your child achieve this by creating a relaxing bedtime routine which includes turning off electronic devices (at least 1 hour before bed), encouraging reading, and avoiding exercise late at night. Follow these tips yourself, too!

• According to the Family Dinner Project, family mealtime has been linked to better academic performance, higher self-esteem and a greater sense of resilience (just to name a few).
• Aim for two nights a week to gather your entire family around the dinner table. Family meals are an easy way to promote parental engagement and open communication. Pro tip – try making meals where everyone can chip in and help!

• Schools require students to stay up to date on vaccinations and physical exams. While making appointments for your children, schedule necessary visits for yourself as well (annual physical, dental cleaning, eye exam, colonoscopy, etc.).
• In addition to physical health, pay attention to mental well-being and watch for signs of bullying. Early signs may include changes in behavior, academic problems, anxiety, depression, and self-harm. Encourage communication and promote positivity and gratitude to stay in tune with your child's social and emotional well-being inside and outside of school.