Hadeel Naqib, M.D.
Pediatrics, UPMC

As the summer days wind down, it’s crucial for parents to ensure their children are ready to tackle the new school year with healthy mind and body. A smooth transition from summer break to school days can be challenging for both kids and parents. While it’s important to stock up on the school supplies and new clothes, it’s also necessary for his or her well-being to establish healthy routines that will benefit your child. Now is the time to do so. Below are few tips to help your child get ready for the new school year.

• Establish a Routine – Start adjusting bedtimes and wake-up times a week or two before school starts to help with the challenging transition from summer break to the school year. Aim for eight to 10 hours of sleep for school-aged children, and create a consistent sleep pattern. Sleep can really affect your child’s health; the right amount promotes concentration, mood, and overall good health, while too little can result in signs of depression, anxiety, or impulsive behavior.
• Healthy Eating Habits – A nutritious diet is vital for success at school. Well-balanced meals that include protein, dairy, and fruits, help maintain energy levels throughout the day. Your child should also drink plenty of water throughout the day.
• Promote Physical Activity – While there may be less free time in your child’s day, it’s still important that they get plenty of physical activity and time to play. Being active will not only help them burn off their pent-up energy from the day, but it also helps keep them in good physical condition. Time for play is important because it helps your child’s brain develop and sparks creativity, relationship skills, and many other social and emotional habits.
• Teach Good Hygiene Practices – Regular handwashing, properly covering their mouth while coughing or sneezing, and not sharing personal items like water bottles are just a few ways your child can practice good hygiene. These habits can help prevent the spread of germs and illnesses.
• Mental Health Matters – Going back to school can take a toll on your child’s mental health. Anxiety is common and can be induced by new social situations and being separated from what they are comfortable with. Kids can also face the pressure of getting good grades and performing well with their extra-curricular activities. Talk to your child  daily, ask about school, make sure your child is comfortable to confide in you if he or she has difficulties,  and seek extra help from a counselor or therapist if necessary.
• Schedule Annual and Biannual Appointments – Routine physical, dental, and eye exams are essential to your child’s overall well-being. This is a time to check in about important milestones and give you the opportunity to have an open dialogue with your child’s doctors about any concerns you may have.
• Update Vaccinations and Health Records – Before school starts, make sure your child is up to date on all vaccinations. Schools often require immunization records, so check with your health care provider to ensure your child’s records are current. Additionally, complete any necessary health forms the school requires.
• Set Realistic Expectations – Encourage your child to set realistic academic and personal goals. Support them in balancing homework with extracurricular activities and downtime. Praise their efforts and achievements, fostering a positive attitude toward learning.
• By following these tips, you can help ensure your child is physically and mentally prepared for the new school year. A healthy, happy student is more likely to thrive academically and socially, making the back-to-school transition smoother, benefitting the whole family.
• Hadeel Naqib, M.D., is with UPMC Pediatrics and sees patients at UPMC Wellsboro Office of Pediatrics, 15 Meade St., Wellsboro. To schedule an appointment with Dr. Naqib, call 570-723-6380. For more information, visit UPMC.com/PediatricsNCPA.