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10 suggestions for keeping children healthy during the current school year

Every day, even with the healthiest of intentions, our children are put in situations where they could be exposed to germs. This is especially the case when they interact with other children, such as at school, on the playground, or while participating in sports.

 By adhering to our 10 guidelines for maintaining good health at school, parents can help their children have stronger immune systems and spend fewer days out of school due to illness (and everywhere else). preschool Escondido

1. Get adequate sleep. Your child's health will benefit from having a set pattern for going to bed each night. The recommended amount of sleep for children in kindergarten through grade six is between nine and 11 hours per night. The quantity and quality of sleep one gets has a direct bearing on one's behavior, eating routines, and ability to ward off infections. A lack of sleep not only makes people more likely to have cravings for junk food, but it also makes them more likely to have mood swings, fits of rage, and an increased risk of infection.

2. Exercise daily. Encourage your child to participate in daily physical activity for at least one hour. This will be beneficial to them:

·         Sleep better

·         Fight against the infection.

·         Improve your health in all aspects.

·         They need to work on their behavior.

·         Manage stress better

·         Enhance your overall academic performance.

3. Cut back on your time spent in front of a screen. Any time spent in front of a screen that is not directly related to schoolwork should be limited to two hours or less per day. This includes time spent in front of phones, televisions, tablets, video games, and computers. The light that is emitted from screens can lower melatonin levels, which can make it more difficult to fall asleep. This can also disrupt the circadian rhythm of the body.

4. Establish and maintain good eating habits. Your child's health can be improved by providing them with a nourishing breakfast, lunch, and dinner, as well as by ensuring they drink enough water throughout the day.

·         Your child's ability to focus and concentrate will improve if they eat a nutritious breakfast that contains protein, dairy products, and whole grains in the morning. This has a direct correlation to how well your child behaves throughout the rest of the day.

·         A lunch that is balanced in terms of nutrition should consist of lean meats, whole grains, fruits, and vegetables.

·         Finish off the day with a meal with the family. Spending mealtimes with family has a positive effect on both the health and well-being of individuals. It can assist in the prevention of fatigue, the improvement of mood, the facilitation of digestion, the maintenance of a healthy weight, and the enhancement of brain function.

·         Encourage the consumption of water and milk as well as other nutritious beverages. Caffeinated and sugar-sweetened beverages should be consumed in moderation, if at all. Your child's heart rate and blood pressure can both increase as a result of caffeine, and it can also cause restlessness and irritability in your child.

5. Ensure that your immunizations are up to date at all times. It is especially crucial to protect yourself against COVID-19 and the flu by getting vaccinated. Vaccinations against COVID-19 are now available for anyone over the age of six months, including children younger than five years old. Protecting oneself against infection and severe disease is of utmost significance in this day and age, given the ongoing appearance of new variants and sub variants.

6. To help prevent the spread of germs, wash your hands frequently. Teach your child to sing the "Happy Birthday" song twice, which should take them about 20 seconds to do. When it is not possible for your child to wash their hands, you should make sure they have access to hand sanitizer. Instruct them to avoid touching their faces with their hands and to cough or sneeze into their arms or shoulders instead of their hands.

7. Give thought to wearing a mask at school. The American Academy of Pediatrics and the Centers for Disease Control and Prevention both advise that children and adults over the age of two should, regardless of whether or not they have received vaccinations, wear masks while attending school. There are many beneficial reasons to wear a mask, including the prevention of respiratory infections that are seasonal. Additional directions can be found in the COVID-19 Back to School Playbook, which was published by the College of Public Health at the University of Nebraska Medical Center.

8. Teach your child how to deal with stressful situations and anxious feelings. Your child may experience stress and anxiety due to a variety of factors, including school, sports, and social media. Maintain open lines of communication with them and keep an eye on what they post on social media so that you can spot instances of bullying or other causes of stress or anxiety at school.

9. Encourage the use of safe backpacking practices. Pain in the back, shoulders, and neck can result from carrying a heavy backpack. Make sure they have a sturdy backpack that has two straps and is padded with cushioning. Your child's backpack, when fully loaded, shouldn't weigh more than 10 percent of their total body weight.

10. Make an appointment for a school or athletic physical. Children in the state of Nebraska are required by law to undergo a school physical examination just prior to starting kindergarten and again just prior to entering the seventh grade. Annual checkups for your child's development, growth, and health at school and for sports are a great way to monitor their progress. An annual checkup for children addresses not only physical but also mental and sexual health, as well as any allergies or asthma the child may have. Checking your child's vision and hearing should also be a part of the annual visits you take them on. Behavioral problems, as well as difficulties in learning and development, can be caused by vision and hearing impairments.

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