With a new school year underway, fall is a season of fresh starts for many. As families settle into new routines, this time of year provides a good opportunity to work on forming healthy habits.
Regular well-child exams not only help catch problems early and ensure your child is developing properly, they also serve as a check-in time with his or her pediatrician. These visits, which are covered by insurance under the Affordable Care Act, are also an opportunity to discuss concerns and ask questions. Click here for preventive pediatric health recommendations from Bright Futures and the American Academy of Pediatrics.
Additionally, keeping up with immunizations helps keep your child safe from illness. Click here for state-by-state immunization requirements.
Fall is also a good time to schedule eye and dental exams. The American Academy of Pediatric Dentistry recommends twice-yearly checkups.
Create restful routines
Getting enough sleep makes a big difference for everyone. Children who aren’t rested, they are more likely to be irritable, act out and struggle in school. The National Sleep Foundation recommends 5- to 12-year-old children sleep 10 to 11 hours per night.
Work on establishing a consistent bedtime and a routine that helps your child wind down from the day. Make his or her bedroom a calm, comfortable environment. Also, be sure to avoid caffeine and limit TV time before bed. The National Sleep Foundation’s Sleep for Kids service offers several suggestions for parents.
Eat right
A healthy diet is important in the growth and development of young bodies and minds. Eating properly—especially in the morning—makes a big difference at school, too. Several studies have concluded that kids who eat a nutritious breakfast are more alert and focused. Make sure to establish a morning routine that allows time for nourishment. Sugary foods, which are often eaten on the go, will not fuel your child until lunch. In addition to causing hyperactivity, these nutrient-deficient foods will wear off quickly, causing your child to crash and become tired.
The Mayo Clinic offers these guidelines for a healthy diet. The US Department of Health and Human Services’ We Can! program provides many tips for choosing the right foods, creating meal plans and providing correct portions.
Keep illness away
When school starts, so do the sick days. After a summer away, kids return to the classroom and heightened germ exposure. Teach them when and how to properly wash their hands. The US Centers for Disease Control recommends rubbing your hands together—with soap—under running water for at least 20 seconds. That’s about the time it takes to hum “Happy Birthday” twice in a row.
Also remind children to cover a cough or sneeze, throw the tissue away and then wash their hands. Tell them to avoid touching their eyes, nose and mouth, and consider immunizing them against the flu.
Remember to play
Physical activity promotes good health, builds immunity and aids in an overall sense of wellbeing. The US Department of Health and Human Services recommends at least 60 minutes of physical activity per day—this can be broken up throughout the day.
We Can! offers ideas to help get your family moving.
Get covered
Those with medical insurance are more likely to visit the doctor. Delaying care can mean missing school or work and may lead to more serious—and costly problems. Make sure your child can get the care he or she needs.
If you are without a major medical provider due to job loss, divorce or other short-term situations, your may consider covering your child through short-term health insurance or temporary health insurance. Your child may also qualify for low- or no-cost coverage through Medicaid or the Children’s Health Insurance Program (CHIP). Talk to a licensed insurance agent to determine the best option for your child’s needs and your financial situation.
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