As we get back into the swing of the school year, it can mean back to catching whatever is going around. Here are a 7 simple tips for a healthy school year that are practical to implement, and you just might want to keep up these good habits year round!
This post is in partnership with Patient First. All opinions are my own. You can read my full Disclosure Policy here.
The kids are (finally) back to school, and the weather is getting cooler. I love this time of year, but I’m just waiting for it to hit: the first sickness.
My daughter is telling me a bunch of kids in her classes are sick. I have friends whose kids have missed multiple days this year already. Noooooo! I’m not ready for this.
In an effort to sidestep the back-to-school funk, I’m working hard to implement some healthy habits with the kids AND myself. These are simple, practical tips, and the pros at Patient First, our go-to for urgent care here in Pennsylvania, has a lot of great resources linked for you below, too.
7 Ways to Keep the Kids (and Yourself) Healthy This School Year
Simple habits that you can build into your daily and weekly routine make life easier, and healthier. Here are a few to add to your schedules to keep the germs at bay.
Wash Your Hands (and do it frequently)
The first thing we all do when we get home from being out is wash our hands. And I don’t even have to tell the kids to do this anymore – it’s just a habit.
We are constantly touching surfaces, touching our phones, and then touching our faces. If you can make it a habit to keep your hands clean, the risk of getting sick is decreased.
Use some of these creative tips from Patient First for getting younger kids to properly wash their hands.
For my teenagers, a scented soap that they picked out, and the knowledge that if they get sick, they’re going to miss school and their soccer games, is enough to get them in the sink.
Everyone has pocket-sized hand sanitizers in lunch bags, the car, school bags, and sports bags, too.
Get Adequate Sleep
I love going bed. I read for a few minutes, and then it’s lights out and I’m usually so tired, I fall right to sleep. (If you can’t relate, try these tips.)
The kids (and husband, ahem) are another story. They stay up later, sometimes doing homework and sometimes just messing around. This is normal for kids, but it works against their ability to fight off sickness: kids need sleep.
Dr. Carol Struminger of the Lancaster, PA Patient First Center states, “Getting enough sleep is critical for everyone. Proper amounts of rest help children to think clearly, complete complex tasks, and enjoy everyday life. Parents should support a consistent sleep schedule for your child, minimizing their caffeine or sugar intake, and keeping electronics out of the bedroom a few hours before bedtime are great steps to guarantee healthy sleeping habits.”
In fact according to Patient First, depending on their age, kids need between 8-13 hours of sleep each night. Developing bedtime routines like getting ready for school the next day, reading, or some other quiet activity that doesn’t involve a screen, is a good way to wind down.
My kids are older, so explaining to them the connection between their alertness and energy the next day (and how sleep is restorative and keeps them well), seems to hit home. A solid, “Get to bed!” also works when they need a little extra motivation.
Limit Screen Time
Putting a cap on your kids’ screen time is good for them physically, but also it’s good for them mentally.
Remember when we were kids and when you came home, life at school and with friends was just done for a while? With phones and social media, our kids never get a break from seeing what’s going on when they aren’t there. And let’s be honest, some adults are in the same boat.
I had this conversation with my teen daughter recently: you deserve to come home and have peace, and not be worried about who is doing what with who, and what you might be missing out on. Play with your dogs, talk to your mom, have a snack. Chill and relax a while.
Am I setting the best example? No, I could absolutely do better, and I am working on this.
Screens are addictive, and in a lot of cases, especially with kids, they leave them feeling bad and empty.
Use parental controls to limit time on certain apps, and overall time. Have a rule that there are no phones in the bedrooms, and phones get charged overnight in the kitchen. These are three things we really do stick to – all of us, not just the kids -, and they help.
Get Outside and Be Active
Both of my kids play soccer, so physical activity is built into their day. This is so good for them to get strong, build confidence, and move their bodies.
Organized sports are not for everyone, and fortunately there are tons of ways to just get outside and move.
As the weather gets colder, my preference is to be cozied up on the couch with an electric blanket and my dogs, but if I can force myself to get outside even for 10 minutes, it makes my whole day better. There is something about being outside that hits the reset button.
Make a point to get out each day, even for a few minutes. And if you can get out and move your body by exercising, even just going for a walk, even better.
Patient First has compiled an awesome list of East Coast biking trails, too. Biking is a great family activity! Find something you and your kids like to do to stay active, and have fun with it.
Manage Your Time and Your Stress
When I feel like I’m going in 100 different directions and totally stressed out, I do not feel good. Those are the nights I’m likely to say, “I think I’m coming down with something.”
There’s stress in life that I can’t do anything about, but there are SOME things I can do to mitigate the overwhelm.
Planning my time better is one of them. I try to prep for the next day, the night before. The kids do the same thing: charge laptops, make sure lunch bags are emptied and ready for morning, pack their soccer bags, etc.
I love these stress busting tips from Patient First, and the first one, ‘The early bird gets the quiet’ is my favorite!
I think in the past 2 years I’ve become a morning person. I never considered myself a morning person, but now I love being the first one up and having that alone time in the house. Bliss! And the peace and quiet allow me to think through my plans for the day.
Keeping the family all on the same page with our ridiculously busy schedules is key to know who’s coming and going when. I keep a white board on the wall in the kitchen, and update it every weekend with the weekly schedule. This includes what’s for dinner, which leads me to my healthy habit: meal planning.
Meal Plan and Grocery Shop Weekly
If there is one thing that saves my sanity during the week, it’s knowing what’s for dinner each night and having the ingredients on hand to make it.
I cannot stand that dinnertime panic when everyone wants to be fed, and you have no idea what to make or what you have in the cupboard. Do not do this to yourself!
We menu plan and grocery shop on the weekends, but do it whenever it works for you. Make a menu, make a list, and get it done.
You’ll save time, money, and boatloads of stress doing this rather than winging it each night, and ending up eating junk at a drive through.
Don’t forget to add the kids’ lunches to your grocery list. I love some of these creative ideas for healthy lunches from Patient First! Hummus and pita plate? Yes, please! And these immunity boosting lunch ideas are perfect for this back-to-school season.
Find some more detail on how I plan our menus, plus a free printable menu planner here.
Remember, eliminating the stress of getting meals on the table (and avoiding fast food) is good for your health, and staying healthy is the goal!
Start With a Healthy Breakfast
We’re not really big breakfast eaters, but I do like the kids to have something in their bellies before heading off to school. Lunch is often hours away and by then they are starving.
This Immune Boosting Smoothie recipe from Patient First is delicious, and full of ingredients to help keep us healthy. My kids prefer to eat these in a bowl, and then jazz them up with some granola, almond butter, fresh fruit, and honey. We fancy.
Well, we fancy when we have time to be. In a pinch, they’ll grab a banana with peanut butter or a yogurt.
When you make that grocery list for the week, add a few quicky breakfast items that are healthy – I aim for some protein and some fruit – that the kids can grab-and-go if needed.
Sometimes, Sickness Happens
These are the habits I’m putting in place to try to keep our family well this back-to-school season. But let’s be real: I can’t prevent all illness.
I can try to give us all a better chance to boost our immune systems with healthy habits and good nutrition, and not wearing ourselves down with a lack of sleep and overwhelming stress. It’s a tall order, and I’m just a mom.
When sickness strikes, take a time out from life and stay home from school or work until you are feeling better. You know all the home remedies – increase your fluids, lots of rest, and a dog to cuddle with while The Price is Right is on TV doesn’t hurt. (If you know, you know.)
Patient First: Open 365 Days A Year
And if that isn’t cutting it, visit your local Patient First which has locations ready to serve you 365 days a year, no appointment needed, in Pennsylvania, Virginia, Maryland, and New Jersey. They can treat numerous injuries and illnesses in your area, and offer a super convenient Telehealth option for ages 12 and older.
We have been to our local Patient First in Lancaster, PA several times for sick visits, and to get my daughter’s driver’s license physical. They are friendly and efficient, and I love that I don’t have to call and wonder if they can get me in that day.
Visit the Patient First website for more information on the services they provide, and find your closest Center.
Let’s have a happy, healthy school year for the kids, and for us!
Leave a Reply