Many schools in Colorado are on fall break this time of year, and going back-and-forth between being in school and out of school can be stressful (and hectic!) for families. Families are adjusting to a new routine, new schedule, homework, and after-school activities. The University of Colorado Anschutz College of Nursing’s Zeina Dehni, MBA, MSN, FNP-BC, and Kerry Peterson, PhD, DNP, PMHCNS-BC, PMHNP-BC, FAANP, share practical tips for parents to keep their children healthy not only throughout the school year, but year-round.
A Routine Decreases the Chaos
Maintaining a good balance in your child’s life involves proper nutrition, a consistent sleep schedule, and regular physical activity. Kids should also gradually get used to a new schedule. Once school starts up after vacation or breaks, keep their routines consistent (meals, homework time, screen time, etc.).
“Children thrive when they really know what to expect,” Dehni says. “When their routines deviate from the norm, that’s when kids might start to experience stress. Don’t overload your kids with so many after-school activities, whether it’s sports, theater, or something else. Kids can only handle so much.”
Signs of Stress
Kids might feel stressed during the school year with classes, having new friends, adjusting to school, or having more responsibilities and homework. Signs a child might be stressed are feeling withdrawn, behavioral changes from their norm, changes in their self-esteem, or emotional changes (feeling depressed or anxious).
Peterson suggests doing things like going outside, participating in a physical activity, working on arts and crafts, or reading can help children relieve stress.
“There are also things kids can do to calm their minds or bodies, including deep breathing or meditation. Journaling can also be helpful. Any type of outlet is so beneficial,” she says. “It’s important children feel safe to talk about their feelings and experiences with family and friends. We don’t want them holding in their emotions.”
Preventing Burnout
Kids experiencing burnout have similar symptoms to stress: not wanting to go to activities, waking up extremely tired (or being tired throughout the day), or shifts in their behavior (overeating, undereating, becoming more irritable or angry).
“You can prevent burnout by building in some downtime and again, create that balance,” Dehni says. “It’s okay for kids not to have every hour of their day filled with activities. It’s okay for kids to take a day or two off from activities so they can have a break and reset.”
Make Sure They’re Getting Enough Sleep
Sleep is critical to keeping children healthy. It’s recommended that elementary school-aged children get about 9-12 hours, middle schoolers 8-10, and high schoolers 8-9.
“It’s not just about the number of hours, but it’s also about whether kids are getting adequate sleep. Are they sleeping through the night? What’s your bedtime routine? Are they staring at screens before bed? All these things can impact how your child sleeps. So it’s about quality, not just quantity.”
Plan Nutritious Meals
Many schools offer free, nutritious meals to students throughout the school year, but parents should make sure they’re also eating nutritious foods at home.
“You want kids to have a good mix of protein, whole grains, fruits, and vegetables throughout the day,” Dehni says. “Have scrambled eggs with toast or fruit with granola in it in the mornings before school. While schools have healthy options, it’s important to check in with your kid and ask if they’ve had a serving of fruit or vegetable.”
Communication is Key
“It’s important parents understand keeping children healthy is a collaboration between you, your child’s school, and your child,” Dehni says. “It’s all about communication and staying proactive. You can also contact your healthcare provider so they can help you establish those healthy habits early on so your child can thrive.”
