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Health & Fitness

Back-to-School Basics: The ABC's for a Healthy & Successful School Year

By Dr. Kai Kai Lam, Pediatrician and Physician Site Leader at Kaiser Permanente’s New San Ramon Medical Offices

August is in full swing and between back-to-school shopping and wrapping up your summer vacations, now is the perfect time to prepare your child for the upcoming school year. Starting with a head-to-toe checkup and making sure your child is current on required immunizations will ensure that the year ahead is healthy and productive for your young scholar.

A list of immunizations to have

One of the best ways to ensure a successful start to the school year is making sure your child is healthy. Children who miss school because of illness often fall behind and have a hard time catching up to the rest of the class. Making sure your child has the proper immunizations can protect him or her from common childhood diseases and other contagious illnesses throughout the school year.

Most school-aged children receive several required vaccinations at ages 4 or 5, just before entering kindergarten. Students entering 7th grade also must have the tetanus, diphtheria and pertussis (Tdap) booster shot before entering school. A Tdap vaccination protects against whooping cough, a highly-contagious bacterial disease that can cause children to make a whooping sound as they gasp for breath. It’s also known as the “100-day cough”, as most people will cough for several months even after treatment. Therefore, the best way to take care of whooping cough is to prevent it from ever occurring in the first place.

Other immunizations can protect against certain types of bacterial meningitis and pneumonia, chicken pox, Hepatitis A and B, measles, mumps and Human Papillomavirus (HPV). A flu vaccine – available starting in mid to late October – also can prevent your child from catching the flu, which is highly contagious, and can help ward off outbreaks at school sites.

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Begin to get plenty of rest

This is also a good time to get your child on a regular bedtime schedule. Everyone should get at least 9 hours of sleep a night; children should get at least 10! Some kids may have a hard time adjusting to the early morning start of school, so it’s a good idea to get them used to their school sleep routine at least one week before the first day of school. Encourage children to set an alarm so they are waking up at the same time every day. Having a restful night’s sleep will lead to a more focused student.

Cut out the junk food

A healthy diet – with plenty of fruits and vegetables throughout the day – will help children stay fit, alert and energized. Starting the day with a healthy breakfast (with fresh fruit) can reduce the urge to snack later on less nutritious items such as chips and cookies. Children also need a healthy lunch to sustain them throughout the school day. One of the most important things parents need to watch for when packing a school lunch is to avoid foods that have sugar as one of the first three ingredients listed. Pack a bottle of water rather than juice or soda. Make sandwiches using whole-grain breads. Opt for non-fat dairy products. A healthy lunch doesn’t necessarily need to come from home. Many school cafeterias are now offering healthier options such as salad bars, fresh fruit and foods lower in sodium and fat.

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Deal with stress

For some students, the school year may bring on stress as they face dealing with new teachers, classmates and, in some cases, a new school. Stress can be normal, but if it happens too often or lasts too long, it can lead to health problems such as headaches, upset stomach, back pain and trouble sleeping. It can also make your child moody, depressed or tense. Talk to your children about how they are feeling as they get closer to starting school. Make sure they know that there are ways to deal with their stress. Teach them time management techniques. Help them to unwind with a hobby or a good book. Offer to work through problems together – a great way is to role play difficult situations that occur at school. If they are unwilling or uncomfortable speaking with you, suggest they talk to a school counselor or find a professional mental-health specialist for them to see.

For more information on ways to keep your children healthy and active throughout the school year, visit kp.org/children


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