Back to School: Essentials for a Healthy and Successful Start
As summer winds down and the back-to-school season approaches, it is important for parents and students to prepare for a smooth transition. Ensuring that children and teens are ready for the academic year goes beyond shopping for school supplies – It involves fostering habits that promote health and well-being. Four key areas that can help are eating breakfast every morning, getting enough sleep, getting a sports physical, and being up to date on all immunizations.
The Power of Breakfast
“Breakfast is the most important meal of the day,” tends to sound like a cliche saying, but this saying holds true, especially for children and teens. A nutritious breakfast provides the energy and nutrients needed to start the day right. Research shows that children and teens who eat breakfast regularly perform better academically, have improved concentration, and are less likely to be tardy or absent (The Journal of School Health).
A balanced breakfast should include a mix of protein, whole grains, and fruits or vegetables. For example:
- A whole-grain cereal with milk and a banana.
- Scrambled eggs with whole-wheat toast and a side of berries.
The Importance of Sleep
Adequate sleep is crucial for everyone of all ages, but it is especially important for children and teens. In fact, they need more sleep than adults due to their growing bodies and developing brains. The American Academy of Pediatrics recommends 9-12 hours of sleep per night for children aged 6-12, and 8-10 hours for teenagers aged 13-18.
To help establish a healthy sleep routine for your child or teen:
- Set a consistent bedtime and wake-up time, even on the weekends.
- Create a calming bedtime environment by limiting screen time and encourage a relaxing activity like reading. Try getting an old-school alarm clock and leave phones out of the bedroom to limit bedtime distractions.
Ensuring your child gets enough sleep can improve their mood, behavior, and academic performance.
The Necessity of a Sports Physical
For any child or teen that is planning to participate in sports, a sports physical is necessary. A sports physical, usually conducted by a healthcare professional, assesses a child’s fitness level and ability to safely engage in athletic activities. The physical typically includes a review of medical history, a physical examination, and sometimes additional tests.
A sports physical can identify any potential health issues that could interfere with participation in sports and provide an opportunity to discuss injury prevention, nutrition, and other health concerns. It is a proactive step to ensure your child or teen is ready for the physical demands of their chosen sport.
If your teen needs a sports physical for the upcoming school year, call Teen Health Connection at (704) 381-TEEN (8336) to set up an appointment.
The Importance of Immunizations
Updating immunizations is a critical part of back-to-school preparation. Vaccines protect children and teens from serious diseases and prevent outbreaks in schools and communities. Common vaccines required for school entry include those for measles, mumps, rubella (MMR), diphtheria, tetanus, and pertussis (DTaP), and polio (IPV).
Additionally, the Centers for Disease Control and Prevention (CDC) recommends the HPV vaccine for preteens, the meningococcal vaccine for teenagers, and the annual flu shot for all school-aged individuals. Make sure to check with your child or teen’s school and healthcare provider to ensure all immunizations are up to date.
If your teen needs immunizations for the upcoming school year, call Teen Health Connection at (704) 381-TEEN (8336) to set up an appointment.
Tips for Parents
As the new school year approaches, it is a pivotal time for parents of teens to help them transition smoothly and set the stage for a successful academic year. Here are some essential tips to help support your teen:
- Establish a Routine
Teenagers thrive on routine, even if they might not admit it. Help your teen adjust to the school schedule by establishing a consistent daily routine before school begins. This includes setting regular times for waking up, eating meals, doing homework, and going to bed. A predictable routine helps reduce stress and ensures they are well-rested and prepared for school.
- Encourage Open Communication
Maintain open lines of communication with your teen. Encourage them to talk about their feelings, concerns, and goals for the upcoming school year. Listen actively and offer support without judgement. Being approachable and understanding can make a significant difference in their ability to navigate the challenges of adolescence and school life.
- Create a Study-Friendly Environment
Set up a dedicated study area that is quiet, well-lit, and free from distractions. Ensure your teen has all the necessary supplies, such as a comfortable chair, a desk, and any required school materials. Establishing a conducive environment for studying can help improve focus and productivity.
- Promote Healthy Habits
Healthy habits are crucial for your teen’s well-being and academic performance. Encourage them to eat balanced meals, including a nutritious breakfast, and stay hydrated throughout the day. Stress the importance of regular exercise and sufficient sleep. Teens need 8-10 hours of sleep per night, so help them establish a bedtime routine that allows for adequate rest.
- Stay Involved
While teens often seek independence, parental involvement is still important. Stay informed about your teen’s academic progress, school events, and extracurricular activities. Attend parent-teacher conferences and school meetings whenever possible. Your involvement shows your teen that you care about their education and supports their overall success.
- Set Realistic Expectations
Encourage your teen to set realistic academic and personal goals. Help them break down larger goals into manageable steps and celebrate their achievements along the way. Avoid placing undue pressure on them to achieve perfection. Instead, focus on effort and improvement, fostering a growth mindset.
- Monitor Technology Use
Teens are often glued to their devices, which can interfere with their sleep, focus, and overall well-being. Set boundaries for screen time, especially during homework and study hours. Encourage them to take breaks from screens and engage in other activities such as reading, hobbies, or spending time outdoors.
- Support Extracurricular Involvement
Extracurricular activities provide valuable opportunities for personal growth, social interaction, and skill development. Encourage your teen to participate in sports, clubs, or other interests. Balance is key, so help them manage their time to ensure these activities do not overwhelm their academic responsibilities.
- Address Behavioral Health
Behavioral health is a critical aspect of overall well-being. Be attentive to signs of stress, anxiety, or depression in your teen. Encourage them to talk about their feelings and seek professional help if needed. Promote relaxation techniques such as mindfulness, meditation, or yoga to help them manage stress.
If your teen needs help tackling back-to-school anxiety or other behavioral health challenges, contact our Behavioral Health Triage Clinicians at (704) 381-8379 to get started.
- Plan Ahead
Help your teen develop organizational skills by teaching them to use planners or digital calendars to keep track of their assignments, deadlines, and activities. Planning ahead can reduce last-minute stress and help them manage their time effectively.
Supporting your teen through the back-to-school transition involves a combination of establishing routines, promoting healthy habits, staying involved, and fostering open communication. By providing guidance and encouragement, you can help your teen navigate the challenges of adolescence and set them up for a successful and fulfilling school year.
Teen Health Connection is Here to Help!
Preparing for the new school year involves more than just purchasing supplies and new clothes. By emphasizing the importance of a healthy breakfast, adequate sleep, regular sports physicals, and up-to-date immunizations, parents can help set their children or teenagers up for a successful and healthy school year. These practices not only contribute to better academic performance but also promote overall well-being, ensuring that students are ready to thrive both in and out of the classroom.
Regardless of your family’s needs this time of year, Teen Health Connection is here to help! Reach out to 704-381-TEEN (8336) to learn more about how we can serve you and your teen during this transitional period.
Resources
Hearst, Mary O, et al. “Barriers, Benefits, and Behaviors Related to Breakfast Consumption Among Rural Adolescents.” The Journal of School Health, U.S. National Library of Medicine, Mar. 2016, www.ncbi.nlm.nih.gov/pmc/articles/PMC4825869/. 17 July 2024.
