School is Back in Session: Tips to Keep Kids Healthy

Navigating the back-to-school season can be a juggling act for parents, filled with excitement, nerves, and a whole new routine. Cone Health experts are sharing their best advice to help your kids have a healthy and successful school year. Find out everything you need to know in this WFMY 2 Your Well-Being conversation with Nicole Chandler, MD, with Cone Health Tim & Carolynn Rice Center for Child & Adolescent Health and Jenna Mendelson, PhD, with Cone Health LeBauer Behavioral Medicine.

How do I get my child to sleep?

Sleep is a fundamental pillar of a child's health and development, serving a purpose far beyond simply resting. For children, sleep is a critical period for physical and mental growth.

While adults need sleep to recharge, kids are in a constant state of development, and this process is significantly aided by adequate rest. Beyond physical growth, sleep is essential for a child's ability to:

• Process new information.
• Problem-solve.
• Retain information.

During the school year, when kids are challenged to absorb new concepts every day, a well-rested mind is better equipped to focus. A lack of sleep can lead to irritability and a diminished capacity to handle the day's challenges. To help your child get the sleep they need:

• Establish a consistent routine.
• Maintain similar bedtimes and wake-up times, even on weekends.
• Turn off all electronics at least one hour before bed to help the mind calm down.
• Read a book or take a bath to signal to their nervous system that it’s time to prepare for sleep.

Does my kid have back-to-school jitters or is something wrong?

The start of a new school year often comes with a mix of excitement and anxiety. While a little nervousness is normal, it's important for parents to recognize when these feelings become a bigger issue. Anxiety and depression rates are at an all-time high among kids and teens, and early intervention is crucial.

Keep an eye out for these warning signs:

• Shifts in your child's sleeping patterns.

• Changes to their eating habits.

• Unexplained periods of sadness, tearfulness, or even increased aggression.

• A sudden reluctance to spend time with friends or family.

Sometimes, anxiety can manifest physically, with kids complaining of headache or stomach aches. To determine if these are stress-related, pay attention to the timing.

• Do the symptoms appear only on school days or Sunday nights?
• Do the symptoms disappear on weekends?

This is a strong indicator of anxiety. If you're concerned, don't wait for a crisis. Your pediatrician can be the first step in connecting with a therapist who can help your child navigate these feelings.

How do I protect my family during cold and flu season?

A healthy school year is a holistic effort that involves more than just academics. It's about building a strong foundation of physical and mental wellness. The school and dorm environments can feel like a petri dish, so strengthening your student's immunity is essential.

• Encourage frequent hand washing.
• If your child is sick, keep them home from school to prevent the spread of germs.
• Most importantly, ensure your child is up to date on all their vaccines.

Pick Up a Back-to-School Kit from any Cone Health Community Pharmacy! For less than $20, make sure your school-age child is covered, and your college kid has what they need in the dorms. (Parents: the college kit is great to stock at home or the office!)

How can I get my kids to eat?

• Make sure your child has a nourishing breakfast before they leave for school.
• For lunch, involve them in the preparation. When kids have a say in what goes into their lunchbox, they're much more likely to eat it.

Why won't my kid tell me about their day?

When your child comes home and says they had a bad day, resist the urge to immediately demand all the details. Instead, focus on:

• Connection first.
• Communication second.

Offer to do a relaxing activity together, like building with Legos or drawing, which can create a comfortable space for them to open up when they're ready.

What should I do about social media and bullying?

The rise of social media has changed the landscape of childhood, bringing with it new challenges like cyberbullying. The best approach is to:

• Delay social media for as long as possible.
• Charge phones in a common area like the kitchen overnight, not in your child's bedroom.

Once a child is on social media, the bully can follow them anywhere, even after they've left school for the day. When it comes to bullying, it's a tough situation for all involved.

If your child is being bullied:

• Normalize the experience.
• Provide a safe space for them to talk.
• Consider a neutral third party like a therapist.

If your child is the bully:

• Speak with their educational team to understand the broader context.
• Have a difficult but empathetic conversation with your child.
• Set clear boundaries around the behavior itself.

It's crucial to remember that this behavior is a sign they also need help.