Your Family's A+ Guide to Back-to-School Health
Because a healthy child is happy and ready to learn
Summer flies by, doesn’t it always? And just like that, it’s back-to-school season. From new parents packing lunches for the first time to grandparents lending a helping hand, this guide has everything you need to set your children up for a healthy school year. Let’s go!
Schedule that physical
Before the first bell rings, a well-child physical is a must. Pediatrician offices fill up fast in August, so book early.
At the physical, your child’s doctor will:
- Check height, weight, vision and hearing.
- Screen for any developmental concerns.
- Review and update vaccinations.
- Address any ongoing health conditions like asthma, allergies or ADHD.
Many schools require proof of a physical and updated immunization records before the first day. Check your school’s policy early to avoid last-minute scrambles.
Vaccinations: Stay on schedule
Vaccines are one of the simplest, most powerful ways to keep your child healthy and your school community safe. Key vaccines by age include:
- Ages 4-6: final doses of polio, MMR, chickenpox and DTaP
- Ages 11-12: Tdap booster, meningococcal and HPV vaccines
- Everyone: annual flu shot, especially important before school starts
Not sure what your child is due for? Your pediatrician or local health department can review their immunization history and fill any gaps.
Check out this recommended vaccination schedule.
Building healthy routines
A successful school year runs on good habits. Start building these two weeks before school begins so the transition isn’t a shock:
- Sleep: Children aged 6-12 need 9-12 hours per night; teens need 8-10 hours. Start moving bedtime earlier gradually, such as 15 minutes every few days.
- Screen time: Begin scaling back summer screen habits before school starts.
- Morning routines: Practice the morning routine a few times before day one. It reduces chaos dramatically.
- Exercise: Children need 60 minutes of physical activity daily. After-school play, sports or family walks all count.
Back-to-school stress is real
School transitions such as new teachers, new classrooms and new social dynamics can be genuinely stressful for children and adults. Watch for signs like:
- Stomachaches or headaches with no clear cause.
- Sleep troubles or increased clinginess.
- Irritability or withdrawal.
Keep communications open and judgment-free. Ask, “What was one good thing today?” instead of “How was school?” You’ll get much better answers. If anxiety persists, don’t hesitate to talk to your pediatrician or a school counselor.
Healthy lunchboxes: Fuel for learning
What children eat directly impacts how well they focus, behave and learn. Ditch the chips and sugary drinks and try this simple lunchbox formula:
- Lean protein: turkey, cheese, hummus or hard-boiled eggs
- Whole grains: whole wheat bread, crackers or pasta
- Fruits and veggies: apple slices, baby carrots or grapes
- Healthy fats: nut butter, avocado or a small handful of nuts, but be cautious of allergies
- Water or low-fat milk: skip the juice boxes and sports drinks
Let your children help pack their own lunch. They’re much more likely to actually eat what they helped choose.
What parents and grandparents need to know
A few final essentials can help make the school year smoother:
- Update emergency contacts and medical information with the school office.
- Make sure the school has a current copy of any action plans for allergies, asthma or other conditions.
- Know your child’s school sick-day policy, including when to keep them home and when it’s OK to send them.
- Remind children that hand washing is still the #1 defense against school germs.
- Stay engaged with teachers early. A quick introduction goes a long way toward a great year.
Here’s to a school year full of big discoveries, great friendships and healthy, happy children. You’ve got this, and so do they.
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