Healthy SoFlo Issue 51 - Inca Goes Above and Beyond to Provide Safe & Healthy Foods

HEALTHY KIDS · AUGUST 2017
BACK TO
SCHOOL:
Making the Shift
a Little Easier
The shift from summer into the fall
season can be a tough time for many
kids—even if they’re eager to get back
to school. If the transition is tough for
them, you better believe that means
you’ll have your hands full.
I’ve been through the shift many times as a
mother, and I’ve watched it in thousands of my
patients over the years. Here are a few things
I have learned that help make life a little easier
during this time:
01
ONE MORE HOUR MATTERS
Studies have shown that when kids get even one
more hour of sleep per night, they concentrate
and perform better at school. It may not seem
like much to an adult, but to a growing child, sixty
extra minutes of snooze time helps make them
less irritable and it makes teachers (and you)
happier, too.
So, move bedtime back an hour. If this is too tough
to do all at once, then start with fifteen minutes,
then half an hour, and then one hour.
02
REWORK BEDTIME
Many children have difficulty falling asleep at
night—especially at the beginning of a school year.
They are so used to being active up until bedtime
that they have a hard time winding down. If you
implement good sleep hygiene, they will fall asleep
much more easily.
Make sure they stop watching television, playing
video games, or being visually stimulated one
hour before bedtime. If they want a snack, make
sure it is at least half hour before bedtime and
make it light—no heavy foods. They can listen to
soothing music or a book on tape (one that is a bit
slow moving) to help them wind down. One that
is particularly good for kids is the Adventures in
Odyssey Golden Audio Series.
03
MAKE ELECTRONICS RULES
CLEAR FOR EVERYONE
Most kids can’t adequately discipline themselves
regarding electronic gadget use. In my experience,
most kids (even teens) want help learning to “turn
off” stuff but won’t say this. So, begin by making
house rules that all electronics stay off from 10-7
am.
Remember, many kids chat or text one another at
night, and this keeps your kids up. If some can’t
sleep, they will turn on the Internet to watch a
show, play a game, etc. You may even need to have
all electronics left in the kitchen for the night.
Offer to put your cell phone in the kitchen, too.
You may start with every other night and move to
every night to make the transition more gradual.
This is extremely important for kids who have
difficulty concentrating on the school work.
04
DON’T SKIP BREAKFAST
Many parents (and kids) downplay the importance
of the morning meal, but studies show that it
makes a big difference in a child’s performance.
So, make sure your kids eat a good meal. If
they have to get up really early, you can make
something the night before and zap it in the
morning.
For kids who hate breakfast, drinking breakfast
can be a good way to get some calories in. Make
smoothies with yogurt, protein powder, and some
fruit and they can drink it on the way to school.
Even an instant breakfast drink mix is better than
no food at all.
05
MAKE WEEKENDS FUN
Many kids look forward to getting back to school,
but others dread it. They grieve leaving the easy,
carefree schedule of summer and lose their
enthusiasm for life. So, plan small outings on the
weekend in order to give them something to look
forward to.
You many plan to go to a movie, go to a beach, or
go on a bike ride. The important thing is to give
them a slice of “summer life” back to help them
ease away from it.
06
BE PATIENT
Children starting kindergarten take longer to
adjust to their new fall routine, and many parents
hit mid-October wondering what happened to
their lovely, easy-going child. Be patient, many kids
take about six weeks to get back into the rhythm
of school.
The kindergarten year is particularly tough for
kids, and they need extra sleep (even an afternoon
nap) in order to get back on their feet. If you find
that you have a little monster on your hands later
in the fall, remember that your kindergartner
could be particularly tired from working hard to
behave, focus on school, and make new friends.
The back to school season is an exciting yet trying
one. Just a little focus on making these tweaks to
your child’s routine could go a long way in helping
them go back to school with success!
By Meg Meeker, MD
10 HEALTHY MAGAZINE