It’s officially September, and school is back in session. That means new schedules, new routines, new challenges to navigate, and plenty of new opportunities to set your family up for success this year. Lots of “new”! With all of the new things that the school year brings, we know it can be hard to manage your family’s habits when it comes to staying healthy. At Your Family Medical, our Family Doctors in Bedford, TX (clinics also in Benbrook & Flower Mound, TX), have some wellness tips covering immunity, sleep, and screen time that you can put into practice right away and help you stay on track!
Why is Immunity Such a Big Deal for Kids in School?
You could have probably guessed that classrooms are a huge hotspot for germs- with kids sharing everything from pencils to lunch tables. Here’s what we recommend on how to strengthen their immunity:
- First and foremost, stay up to date on immunizations! Vaccines are one of the most effective ways to prevent illness.
- Make an effort with healthy eating this year for the whole family. Fruits, vegetables, protein, and whole grains are extremely beneficial for your immune system.
- Wash your hands! A simple 20-second wash with soap cuts down the spread of bacteria and viruses dramatically. Did you know the CDC reports that proper handwashing can reduce respiratory illnesses by up to 20%? So yes, it’s important.
- Avoid touching your face, especially your eyes, nose, and mouth, since that’s one of the quickest ways germs can enter the body.
Why Does Sleep Matter So Much for Kids?
There’s a lot that goes on when we sleep. We aren’t just getting rest for the next day. Sleep is the time when children’s brains have the chance to process what they’ve learned, and their bodies grow stronger. The American Academy of Pediatrics say:
- Kids ages 6–12 need a recommended 9 to 12 hours of sleep per night.
- Kids ages 13–18 need a recommended 8 to 10 hours of sleep per night.
Tips for better sleep:
- Try to maintain a consistent bedtime, even on weekends. We know this is hard, so maybe set a range of getting to bed between 8 and 9 PM.
- Create a “wind-down” routine with reading or quiet music.
- Make sure to stay away from caffeine and heavy snacks before bed.
- Limit screens at least one hour before lights out.
How Does Screen Time Impact Wellness?
If you’re a guardian or parent, then you know how much time kids are on their screens. Between schoolwork, social media, and TV, it adds up quickly. Just like with anything else, there are certain health risks associated with too much screen time:
- Eye strain and headaches
- Reduced physical activity
- Poorer sleep quality
- Anxiety and mood swings
Ways to lessen your screen time:
- Make it a rule that they can’t have screens in certain places of the house, like their bedroom or the dinner table.
- Encourage playing outside or getting involved with a sports team.
- Use parental controls when needed.
- Model good behavior: parents limiting their own screen time helps kids follow suit.
Action Items for Back to School Wellness
- Boost immunity with immunizations, healthy food, and handwashing.
- Prioritize sleep- kids need 8 to 12 hours depending on their age.
- Manage screen time.
- Small changes matter- healthy routines build strong minds and bodies.
Back-to-School Immunizations in Bedford, Flower Mound & Benbrook, TX
Back-to-school season can feel hectic, but with the right habits, your family can thrive both in and out of the classroom. For personalized support and to make sure your children are protected, schedule their back-to-school immunizations at our one of our medical clinics in Benbrook, Bedford or Flower Mound, TX, at Your Family Medical today. Building healthy routines now will set them up for success all year long.
Bedford, TX:1305 Airport Fwy #302A Bedford, TX, 76021. P: 817-283-6995
Benbrook, TX: 9239 Vista Way, Benbrook, TX 76126. P: 682-224-6474
Flower Mound, TX: 4101 Kirkpatrick Ln. Flower Mound, TX 75028. P: 972-436-7531
