Back-to-School Health Tips: Helping Kids Stay Healthy, Happy, and Ready to Learn

Back-to-school season brings new teachers, new routines, sports, homework, activities — and usually a few sniffles along the way.

On this episode of Health Matters with the Medicine Center Pharmacy, pharmacist Brad White spoke with Jillian Berkshire, a school-based telehealth nurse practitioner with Aultman Health System, about practical ways parents can help children start the school year healthy, confident, and ready to learn.

From annual wellness visits and sleep routines to screen time, nutrition, physical activity, and knowing when a sick child needs medical attention, Jillian shared several simple strategies families can use throughout the school year.

Start With an Annual Wellness Visit

A yearly wellness exam is one of the most important steps parents can take to monitor a child's health and development.

During a wellness visit, a healthcare provider may review:

• Height and weight

• Blood pressure and other vital signs

• Growth patterns

• Developmental milestones

• Current medications

• Medical and surgical history

• Hearing and vision

• Vaccination status

• Mental and emotional health

• Questions or concerns from parents

Children grow and change quickly, which makes regular monitoring especially important.

Early identification of developmental, physical, behavioral, or emotional concerns can also allow families to begin appropriate interventions sooner.

Parents should come prepared with questions. If something about your child's development, behavior, sleep, mood, eating habits, or health has been concerning you, the wellness visit is a great time to discuss it.

Keep Hearing and Vision Screenings Up to Date

Difficulty seeing the board or hearing a teacher clearly can easily be mistaken for poor attention or difficulty learning.

Routine hearing and vision screenings can help identify problems before they interfere with school performance.

Many schools provide periodic screenings, and these areas are also commonly evaluated during pediatric wellness visits.

If your child frequently squints, complains of headaches, turns up the television, struggles to hear conversations, or begins having unexpected difficulty in school, consider discussing hearing or vision testing with your healthcare provider.

Don't Forget Dental Health

Dental care is another important part of children's overall health.

Encourage children to:

• Brush twice daily

• Floss regularly

• Visit the dentist routinely

• Limit frequent sugary drinks and snacks

Good dental health helps children eat comfortably and maintain proper nutrition. Untreated dental infections can also become more serious when bacteria spread beyond the mouth.

Building good brushing and flossing habits when children are young can make those behaviors much easier to maintain later.

Help Children Prepare Emotionally for School

The first day of school can be exciting — and intimidating.

Parents can reduce anxiety by talking about the school routine before the first day.

Discuss:

• How your child will get to school

• Who will pick them up

• Where they will go after school

• What their classroom may be like

• What happens at lunch

• What riding the bus will be like

Whenever possible, attend school open houses or back-to-school events.

Allowing children to meet their teacher, walk through the building, find their classroom, see the cafeteria, and become familiar with the bus or drop-off area can make the first day feel much less overwhelming.

And remind children that feeling nervous about something new is completely normal.

Establish a Consistent Sleep Routine

Sleep is one of the most important — and often most challenging — parts of the school routine.

Children need adequate sleep for:

• Learning and memory

• Emotional regulation

• Physical growth

• Immune function

• Attention

• Behavior

• Athletic performance

The exact amount of sleep needed varies by age, but many school-age children need roughly 9 to 12 hours of sleep per night.

Consistency matters.

Try creating a predictable bedtime sequence such as:

Dinner → homework → shower or bath → brush teeth → quiet activity → bedtime

One especially helpful strategy is reducing screen exposure about one hour before bedtime.

Phones, tablets, television, and video games can keep the brain stimulated when it should be transitioning toward sleep.

You can also create a more sleep-friendly environment by:

• Dimming lights

• Keeping the bedroom dark

• Keeping the room slightly cool

• Reducing household noise

• Maintaining similar bedtimes and wake times

A consistent routine teaches the body that bedtime is approaching.

Set Reasonable Boundaries Around Screen Time

Managing phones, tablets, gaming systems, and social media is challenging for almost every family.

The goal doesn't necessarily have to be eliminating technology. Instead, parents can create boundaries around when and how devices are used.

Consider establishing a routine such as:

Homework first → household responsibilities → physical activity → recreational screen time

Many devices include parental controls that allow parents to set daily time limits. This can reduce the need for repeated negotiations about how much screen time remains.

Parents should also consider modeling the behavior they want children to develop.

If everyone in the family is staring at a phone during dinner or before bedtime, children notice.

Creating device-free periods gives families more opportunities for conversation, activity, and connection.

Encourage Kids to Get Outside

Children benefit tremendously from unstructured outdoor activity.

Running, biking, walking, shooting baskets, playing in the yard, walking the dog, or simply exploring outside can support both physical and emotional health.

School-age children should generally aim for about 60 minutes of physical activity each day.

That doesn't mean children need to participate in organized sports.

Activity could include:

• Family walks

• Bike rides

• Playing catch

• Shooting basketball

• Walking the dog

• Playing at the park

• Yard work

• Outdoor chores

• Jumping jacks or movement breaks inside

If your family is currently sedentary, start small.

Even adding 10 or 20 minutes of movement several times throughout the day can help establish healthier habits.

Make Breakfast Count

Children need adequate nutrition to concentrate and perform well in school.

A balanced breakfast might include a combination of:

• Protein

• Whole grains or carbohydrates

• Fruit

• Dairy or another calcium source

A hungry child may have difficulty concentrating simply because hunger becomes a distraction.

Many school districts now provide breakfast programs, sometimes at no cost to students.

Parents should take advantage of these programs when appropriate. They can provide children with consistent access to a nutritious meal while also making busy mornings easier for families.

Build Homework Into the Daily Routine

Homework is easier when it becomes part of a predictable schedule rather than a daily negotiation.

A simple after-school routine might look like:

Snack → short break → homework → chores → recreation

Making education a consistent priority reinforces what children learned during the school day and helps prevent unfinished assignments from becoming an evening source of stress.

The goal isn't necessarily perfection.

The goal is consistency.

Teach Safe Travel To and From School

Parents should review basic safety rules each school year, especially with younger children.

Children who walk to school should understand:

• Where to cross streets

• How to use crosswalks

• How to look both directions

• Why driveways can be dangerous

• That drivers may not always see them

Parents may want to walk the route with younger children before school begins.

For bus riders, remind children to remain safely away from traffic and follow the bus driver's instructions when crossing.

Older children should also understand that disruptive behavior can distract the bus driver and create a safety risk for everyone.

Don't Overload the Backpack

Today's laptops may have reduced the number of heavy textbooks students carry, but backpack weight can still become a problem.

Choose a backpack with:

• Two supportive shoulder straps

• Properly adjusted straps

• Even weight distribution

• A size appropriate for the child

Children should use both straps instead of carrying the backpack over one shoulder.

For younger children, make sure loose straps are not hanging low enough to create a tripping hazard or become caught while entering or exiting the bus.

Teach Good Hygiene Habits

School brings many children together in close spaces, which also means plenty of opportunities for germs to spread.

Encourage children to develop basic hygiene routines including:

• Regular bathing or showering

• Handwashing

• Brushing teeth

• Hair care

• Nail care

• Using deodorant when age appropriate

Children involved in sports or other physical activities may need an additional shower after practice or competition.

As children enter adolescence, parents should also have age-appropriate conversations about changing hygiene needs and make sure the necessary personal care products are available at home.

Prepare for the Inevitable Sick Day

Even children with excellent health habits will occasionally get sick.

Having a few basic supplies available before illness strikes can make those late-night fevers and unexpected sick days easier to manage.

Parents may want to keep age-appropriate medications recommended by their child's healthcare provider or pharmacist available at home, such as fever or pain relievers.

Always verify:

• The correct medication

• The appropriate dose for the child's age and weight

• The expiration date

• Whether the medication may interact with other medicines the child takes

If you're unsure which over-the-counter medication is appropriate, ask your pharmacist or healthcare provider.

Know When Your Child Needs Medical Care

Parents know their children better than anyone.

Pay attention when your child's behavior suddenly changes.

Ask simple questions such as:

• Does your stomach hurt?

• Does your ear hurt?

• Does your head hurt?

• Are you having trouble breathing?

• Do you feel dizzy?

• Are you able to drink?

Younger children may have difficulty answering broad questions but can often respond accurately to simple yes-or-no questions.

Seek medical attention when you are concerned about symptoms such as severe pain, difficulty breathing, persistent vomiting, significant dehydration, unusual sleepiness or difficulty waking, serious injuries, or other symptoms that seem severe or rapidly worsening.

When in doubt, contact your child's healthcare provider.

School-Based Telehealth Can Improve Access to Care

One of the most interesting developments discussed during the program was Aultman Health System's school-based telehealth program.

Participating schools may allow students to receive healthcare evaluations without leaving school.

Depending on the location and available services, providers may be able to evaluate conditions such as:

• Ear infections

• Sore throats

• Respiratory illnesses

• Flu-like symptoms

• Minor illnesses

• Other common pediatric concerns

Some locations may also have access to diagnostic tools or testing.

School-based healthcare can be especially valuable for families who have difficulty leaving work, arranging transportation, or obtaining a same-day primary care appointment.

The collaboration between healthcare providers, school nurses, school staff, and parents can help children receive care sooner and, when appropriate, return to class.

A Healthy School Year Starts With Small Habits

Parents don't need a complicated wellness program to help children succeed.

Some of the most valuable habits are simple:

Sleep well. Eat breakfast. Move every day. Limit screens. Practice good hygiene. Keep up with wellness visits. Ask questions when something doesn't seem right.

Small routines practiced consistently can have a major impact on a child's health, confidence, and ability to learn.

And parents shouldn't hesitate to ask for help.

Your child's pediatrician, primary care provider, school nurse, nurse practitioner, pharmacist, teachers, and school administrators can all be valuable resources throughout the school year.

Watch or Listen to Health Matters

Watch the complete episode of Health Matters with the Medicine Center Pharmacy featuring Jillian Berkshire and pharmacist Brad White on YouTube.

Health Matters airs on News-Talk 1480 WHBC and is also available through your favorite podcast app. Listen to the episode on Apple Podcasts, Spotify, Castro, Stitcher, Amazon Music, or on your favorite podcast platform.

Thanks for listening today! We’d like to remind our listeners, if you suspect you have a medical issue, please contact your healthcare provider. Thanks to our sponsor Aultman Health System. As always, we thank our listeners for joining us on Health Matters with the Medicine Center Pharmacy. Have a healthy week and we’ll see you again next Friday right here on News Talk 1480 WHBC.

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Medical Disclaimer: This article is intended for educational purposes only and should not replace advice from your healthcare provider. If you have questions about your child's health, medications, symptoms, vaccinations, or development, contact your pediatrician, primary care provider, pharmacist, or other qualified healthcare professional.