by Kristy Smorol
It’s time to head back to school! Preparing for the school year means more than just shopping for supplies. The American Heart Association has some tips to make the start of school a little healthier.
Get back on a schedule
Healthy sleep habits can lower psychological strain, give you better self-control, and replenish self-regulatory energy. “About a week before school starts, I recommend parents get kids back into a school routine,” says Robertus J. Salis, M.D., a pediatrician with Community Health Center of Buffalo, Inc. “Get back to a set bedtime and a set eating time. It helps a lot,” says Dr. Salis.
The American Heart Association recently recognized sleep duration as an essential component for ideal heart and brain health. In general, kids ages six to 12 need nine to 12 hours of sleep, while teens should get eight to 10 hours. Dr. Salis also recommends getting back to a routine on screen time. “Over the summer, we often take off the reins on how much time kids are on their screens,” says Dr. Salis. “When they go back to school, you want to set limits on the devices they have. Please do not leave any tablets or phones overnight in your child’s room. Removing the temptation will help promote a healthy sleep pattern.” Limit exposure to screens at least 30 minutes before bedtime, as blue light can interrupt natural sleep rhythm.
Keep kids active
When kids are active, they focus more, think more clearly, react to stress more calmly, and perform better in the classroom. “Keeping them active is very important. It can be with organized sports, or a group activity set up with other parents,” says Dr. Salis. “Give them an hour to be kids playing outside in a safe environment or at an organized activity.”
According to the American Heart Association, data continues to show poor cardiorespiratory fitness in youth, which includes cognitive and academic functions. As children return to the classroom, it is important for parents and educators to prioritize physical activity for immediate and long-term health.
Get them involved
According to the Alliance for a Healthier Generation, founded with the American Heart Association, American kids typically consume 35 to 50 percent of their daily calories while in school. When kids help make lunches, they’re more likely to eat them! Let them choose which piece of fruit or what type of whole grain bread they want, and let them assemble their lunch. It’s another great way to spend family time together. “We can pack a lovely lunch, but if the child doesn’t eat it, it doesn’t do any good. If you make it together, you know the child will eat it,” says Dr. Salis.
The packaged versions of many foods have a lot of sodium, so make them homemade, with little or no salt, or compare nutrition facts of similar products and choose ones with less sodium. Avoid sugary drinks like sports drinks, soda, or sugar-added juices. Water or milk are great options for reducing sugar in the diet. Let the crunchy snacks be fruit or cut veggies, rather than fried, fatty chips.
Kristy Smorol is Communications Director for the American Heart Association of Western and Central New York.
