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Vital Signs: Nine tips to help kick off a healthy school year

The Daily Progress - 8/15/2017

Ready or not, the back-to-school countdown has officially begun. As you're prepping for a new year, don't forget to add these tasks to your to-do list to ensure your children get off to a healthy start.

» Reboot sleep routines. If your summer schedule has included late nights and lazy mornings, it's time to start rolling back the clock. Wake kids earlier so that they get tired sooner and go to bed at a more reasonable hour.

» Get up-to-date on immunizations. In the United States, we are seeing more and more cases of vaccine-preventable diseases. The most recent: a measles outbreak in Minnesota that sickened 78 people this May. To protect your family and others, it's imperative that you vaccinate all children as recommended by the Centers for Disease Control and Prevention. To learn more and to view the recommended immunizations for every age group, visit cdc.gov/vaccines/schedules.

» Schedule a checkup. Annual visits to the pediatrician help ensure your child stays healthy and on track. In addition to administering vaccinations, measuring your child's height and weight, and checking blood pressure and blood sugar, the doctor also may evaluate your child's vision and hearing. If you notice that your child is having difficulty hearing or seeing in between scheduled screenings, be sure to mention this during his appointment.

» Be an advocate for your child. If your child has a medical condition - allergies or diabetes, for example - communicate his or her healthcare needs to the school nurse, the child's teacher and/or the school administration. Be sure the school staff has all medication, equipment and instructions to properly care for your child as necessary. Should your child have a rare condition, or one that makes him or her look or act differently from other children, you might consider urging school staff to educate other families before your child attends class. This will help set expectations for the children in class and may help prevent bullying or unwelcome discussion.

» Practice prevention. Most schools are on top of the hand-washing game, but it can't hurt to remind kids to wash well and wash often. Also helpful for preventing the spread of germs: teach kids how to cough and sneeze into their elbows. What kids practice at home will be second nature in the classroom, so start positively reinforcing these behaviors today.

» Encourage healthy eating. The most effective way to prevent kids from overindulging on junk food: don't buy it. Stock your fridge and pantry with healthy snacks they can grab on the go, such as fruit, carrot sticks, popcorn, trail mix, low-fat cheese or yogurt.

» Limit screen time. If you've gotten a little lax on the screen-time rule this summer, now is the time to break those media habits. The American Academy of Pediatrics recommends no more than one hour of screen time per day for preschoolers ages 2 to 5. For older kids, set limitations that allow your child to balance screen time with other activities. Designate screen-free times (dinnertime and bedtime) and screen-free zones (bedrooms) to encourage proper sleep habits and family engagement.

» Get kids moving. Unless they are involved in competitive sports, few kids get the recommended 60 minutes of moderate to vigorous exercise every day. To ensure your children are staying active, encourage them to get outdoors to play with friends, take them to a playground or join them for an after-dinner bike ride or walk.

» Monitor mental health. With cyber bullying, peer pressure, academic and athletic stress, adolescents - especially young girls - are increasingly experiencing anxiety and depression, according to a 2016 study published in the journal Pediatrics. Keep an open dialogue with your children and be aware of changes in behavior that may signal depression, including lack of energy, sleep problems, low self-esteem and lack of interest in formerly enjoyable activities.

Looking for a new pediatrician in your area? Visit childrens.uvahealth.com/findadoctor today to find the right physician for your family. To learn more about UVa Children's Hospital, go to childrens.uvahealth.com.

Dr. Rachel Moon is division head of the Department of Pediatrics at University of Virginia Health System.

VITAL SIGNS

This column, which promotes community health, is sponsored by Sentara Martha Jefferson Hospital, Region Ten Community Services Board, Thomas Jefferson Health District and the University of Virginia Health System.