Gearing up for the new school year

As summer winds down and the school year approaches for area students, leisurely days will soon turn to structured routines.

Preparing both physically and mentally can make all the difference in a child’s academic performance and overall well-being.

From adjusting sleep schedules to ensuring immunizations are up to date, CHRISTUS Health has some tips to help ensure your child’s return to school is a successful one.

“One of the biggest adjustments is the sleep schedule,” said Dr. David Aziz, family medicine provider with CHRISTUS Trinity Clinic in Shreveport. “Waking up earlier, going to bed earlier — it all can be a bit of shock to the system.”

Dr. Aziz suggested parents start adjusting bedtimes by 15 or 30 minutes each night at least one to two weeks before school starts.

Limiting screen time and establishing a consistent routine in the weeks prior can help the body’s internal clock adjust, he said.

The return to classrooms also means inevitable sicknesses that come with the close-contact environment of schools. To help combat transmission, parents should make sure their children are up to date with immunizations.

Many schools require proof of immunizations, so keeping organized documentation can help avoid any last-minute issues.

“We highly encourage you to check with your pediatrician or primary care doctor to make sure your child is up to date on vaccinations and immunizations that may be required,” Aziz said. “This can include your Tdap, MMR, meningococcal shots and even seasonal shots like annual flu vaccines. Many of these are required by the state and play an important role in protecting your child and the broader community.”

In addition to up-to-date immunizations, some very simple habits can help your child stay healthy:

• Encouraging hand hygiene by washing hands with soap and water for at least 20 seconds can help reduce germ counts, limiting the possibility of transmission.

• Eating a balanced diet with fruits, vegetables and lean proteins, while keeping your child properly hydrated, can help strengthen the immune system.

• Engaging in at least 60 minutes of moderate exercise daily supports both physical health and mental health.

• Having open conversations with your children about stress, anxiety or pressure can help address any mental health issues they may be dealing with.

Coinciding with the return to school is the return to extracurricular activities. Band, cheer, cross country, dance, football and volleyball are just some of the activities students will return to in the coming weeks.

Paul Edwards, supervisor of athletic training for CHRISTUS Shreveport-Bossier Health System, said the first few weeks of practice and games are where the highest instances of common, soft-tissue injuries like sprains and strains occur.

“Ideally, student-athletes and anyone partaking in extracurricular activities have been staying active during the summer and keeping their body in relatively good shape,” Edwards said. “A large portion of the injuries we see early in the year are a result of kids trying to go from 0-100 in a short time span.”

Proper stretching before and after activities with adequate hydration and nutrition can help mitigate some of the early-season risks for injury.

Edwards also encourages both athletes and parents to speak up if something does not feel right. Early attention and proper care can prevent even the slightest of injuries from becoming more serious.

In addition to potential extracurricular injuries, parents should be aware of their child’s backpack and how much weight is being carried.

Ideally, the weight of the backpack should be no more than 10 to 15% of the child’s weight, meaning a 100-pound child should have a backpack weighing no more than 15 pounds.

A couple of other things to keep in mind are that children should wear backpacks using both straps and that they are no wider than the torso and no more than a few inches below the waist. Rolling backpacks, if available, can offer a lot of relief for the child.”

The return to school can be an exciting time full of new opportunities and new adventures. By planning, both parents and students can be well-equipped for whatever the year has in store.

“We know heading back to school can be a major adjustment for both children and parents,” Aziz said. “The key is that you start planning for it now, before school starts. That way everyone is on the same page and has set themselves up for a successful year.”