Stay School Healthy

Staying Healthy For The School Year

The start of a new school year is exciting, there are adventures to be had and the opportunities are boundless! The only thing that can stop you from success in the new school year is that dreaded cold which takes you out of commission. Many illnesses are caused by viruses. A single child at school who coughs or sneezes in the classroom is all it takes for the virus to spread. If a child nearby inhales the infection or touches the droplets and scratches their eyes or puts their hands near their mouth, the cold spreads. According to the Center for Disease Control, nearly 22 million school days are lost each year due to colds alone; 38 million school days are lost each year due to the influenza virus! This equates to 3 or more school days missed for 40% of children ages 5-17 years old due to illness or injury. Needless to say, it is important to stay healthy! Take note of the following tips for keeping yourself and your kids healthy in the new school year!

Elementary School Students

1. Use Hand Sanitizer! Remind your children to use the sanitizer before eating snacks or lunch, after using a common item such as keyboards, markers, water fountains and other community objects. What you can do: Consider donating wipes to the classroom for general use and start this habit at home; it will be easier for them to remember if it is already a habit.
2. Cover Your Mouth When You Cough or Sneeze! Encourage your children to cough and sneeze into a tissue, if one is not available, remind them to cough or sneeze into the crook of their elbow. What you can do: Provide your child with tissues to keep in their desk or individual packages to carry with them during the day.
3. Don’t Share Personal Items or Food! As a simple rule, remind your child that if they put the item in their mouth, they should keep it to themselves and vice versa for their friends. What you can do: Provide your child with a refillable water bottle and disposable lunch bags.

Middle School Students

1. Get Your ZZZs! Sleep is so important, the Center for Disease Control recommends nine to eleven hours of sleep for children 5 to 12 years old and eight and a half to nine and a half hours for adolescents, in order to stay healthy. What you can do: Encourage a good night’s sleep and enforce a break from all “screens” (smartphones, tv, video games, etc ) at least half an hour prior to bedtime to help their minds unwind.
2. Practice Practical Nutrition Habits!  It’s true- breakfast is the most important meal of the day. It provides you the fuel for the day and with the higher numbers of obesity in today’s society, everyone needs a healthy diet and physical activities during the day. What you can do: Provide your children with healthy lunches to take to school with a bottle of water. Try to avoid sugary, caffeinated drinks and fast food. Also, try to have a meal together as a family, this provides opportunities for family communication, growth and development.
3. Check-Ups and Flu Vaccines. Get regular vision, hearing and general health check-ups prior to the start of the school year. The American Optometric Association suggests eye exams every two years for children with no visual impairments. Hearing impairments often go undetected, which can lead to speech and language delays. Also, consider getting a flu shot during the first few months of school to prevent the occurrence or severity of the flu.  What you can do: Encourage your children to speak up if they can’t see the board or if they are having problems hearing or understanding their teachers.

High School Students

1. Learn How To Eat Healthy! School lunches are tempting with pizza and fries, but it won’t keep you healthy. If you have to eat at school, consider opting for a healthier option such as grilled chicken or a salad. However, habits are formed out of practice. Packing your own lunch at home provides you the opportunity to control what and how much you consume.
2. Exercise and Get Enough Sleep! Make sure you get between eight and nine hours of sleep per night. Getting enough sleep and exercising helps with staying healthy, focused and energized!  You’ll need that energy for the 60 minutes of physical activity recommended per day. Try aerobics, biking, running or joining a sports or dance team at school!
3. Drink Lots of Water and Avoid Drugs and Alcohol! Water helps eliminate toxins in your body while keeping your brain sharp for tests. Eight to ten cups are recommended per day to stay fully hydrated. Drugs and alcohol do serious damage to your physical and emotional health and are often illegal. Avoid peer pressure and stay on track with what’s important to you!

Ashley Ingraham for Pebble Tossers. © Copyright 2013. All Rights Reserved. www.pebbletossers.org