OP-ED: 5 Back-To-School Tips

By Gus Manocchia, M.D.

Whether your child is heading to first grade or twelfth, going back to school can be a big change. At Blue Cross & Blue Shield of Rhode Island, we put together five tips that will help ensure your child has a healthy and happy school year.

1.        Put sleep at the top of the to-do list.
Being well rested can help improve your child’s school performance and may even help prevent obesity and diabetes. According to the National Sleep Foundation, children aged 5 to 12 need 10 to 11 hours of sleep, and adolescents aged 13 to 17 need 8.5 to 9.5 hours. Here’s how to help your child get enough:

• Ensure that your child wakes up and goes to bed at the same time every day, even on the weekends. Sleeping in and staying up late on the weekends can make it harder for kids to fall asleep during the week.
• Keep televisions and computers out of your child’s bedroom.
• Encourage quiet, relaxing activities before bed, such as reading, writing, or taking a bath.
• Avoid large meals close to bedtime and don’t allow caffeine more than six hours before bed. In a study published in The Journal of Pediatrics, researchers found that 75 percent of children surveyed consumed caffeine on a daily basis, and the more caffeine the children consumed, the less they slept.

2.        Provide a healthy breakfast.
Numerous studies have linked eating breakfast to improved school performance. Eating in the morning gives children (and adults) more energy to learn and focus. However, not all breakfasts are created equal. These suggestions can help your child get a healthy start to the day:

• Swap high-sugar cereals for whole-grain, low-sugar varieties. A recent Yale University study found that children will eat breakfast cereals containing low amounts of sugar when that is the only option offered, and they also ate more fruit than children who ate high-sugar cereals.
• Choose foods high in protein and whole grains, such as peanut butter on whole-wheat toast, an omelet with vegetables, yogurt with fruit, or old-fashioned oatmeal with apples and nuts.
• Expand your definition of breakfast. If your child isn’t a fan of traditional breakfast foods, offer soup, dinner leftovers, or another healthy alternative.

3.        Choose a comfortable backpack—and help your child wear it correctly.
Many kids carry backpacks that are more than a quarter of their body weight—and that has been associated with pain in their backs. Help your child take a load off with these tips from the American Academy of Pediatrics:

• Choose a backpack with wide, padded shoulder straps and a padded back.
• Pack light. Organize the backpack to use all of its compartments. Pack heavier items closest to the center of the back. The backpack should never weigh more than 10 to 20 percent of your child’s body weight.
• Always use both shoulder straps. Slinging a backpack over one shoulder can strain muscles.
• If your child’s school allows, consider a rolling backpack. This type of backpack may be a good choice for students who must tote a heavy load. Remember that rolling backpacks still must be carried up stairs, and they may be difficult to roll in snow.

4.        Work with the school to establish a plan if your child has a health condition or allergy.
If your child has any medical issues or allergies, it’s essential to let the school know, in particular the school nurse, and to develop a plan to meet your child’s needs. Be sure to:

• Supply the school with a written medical history, medications, food allergies or restrictions, pediatrician information, and an emergency action plan.
• If your child needs to take medication at school, talk to the school nurse about how the medication will be administered.
• Fill out any necessary forms that allow your child’s pediatrician and school to communicate with each other.
• Talk to your child about his or her condition and when to seek help from a teacher or the nurse.

5.        Talk to your child about school bus safety.
Riding in a school bus is different from being a car, so it’s a good idea to talk to kids of all ages about staying safe on the big yellow bus. Explain that your child should:

• Wait until the bus is fully stopped and the door is open before trying to approach it.
• Use a seatbelt if available.
• Never run or jump on the bus. After finding a seat, don’t move around.
• Keep the aisle clear of backpacks and other tripping hazards.
• Never walk behind the school bus.
• If crossing the street, always look both ways and stay in view of the bus driver.
• Respect the bus driver and the other children on the bus.

Dr. Gus Manocchia is Vice President and Chief Medical Officer of Provider Relations at Blue Cross Blue Shield of Rhode Island.