Back to school

The start of the school year is here again, bringing with it the excitement of children reuniting with their classmates, using new notebooks, books, colorful markers… but it also brings early wake-up calls, the end of long afternoons at the pool, spending more time indoors, homework, studying… in other words, obligations and responsibilities!

After a summer where we may have been more lenient with children’s schedules, their meals, or reduced their responsibilities, it’s time to readjust their routines, because they need it, and they need it a lot. “The beginning of the school year is a good time to implement healthy lifestyle habits that should be maintained throughout the year,” says Dr. Francisco Recio, a pediatrician in our team. Therefore, it is good for us to know how to resume or even, for those little ones who are starting school for the first time, how to establish routines aligned with their study, rest, and leisure hours.

Sleep

Adequate rest is undoubtedly the key to facing the day with energy. It allows children to consolidate knowledge, have a more receptive mind, and be more productive. Dr. Recio gives us a trick to adjust sleep schedules: “Gradually advance the bedtime by 5-10 minutes each day. As for the number of hours a child should sleep, it depends on their age. There are even recommended sleep hour percentiles: according to the American Sleep Association, children aged 3 to 5 years should sleep between 10 and 13 hours, those aged 6 to 11 years between 9 and 11 hours, and those aged 12 years and older between 8 and 10 hours.”

Homework

“From the beginning, it is recommended to set aside a couple of hours in the afternoon for studying, and afterwards, they can play or engage in other activities once their homework is completed,” recommends the doctor. Experts advise that children first complete their homework and then have leisure time.

Preparing School Supplies

One of the things that excites children the most is preparing everything related to ‘back to school’, especially when it comes to school supplies. If we see that they are not very interested in it, it is convenient to involve them in the preparations, the shopping… as Dr. Recio says: “It will help them become aware that school is starting and, with it, a series of responsibilities return.” The doctor also warns us about an important and somewhat controversial issue, which is the choice of a backpack.
The recommendations are as follows: “The backpack should never weigh more than 10-15% of the child’s weight. Higher weights can cause back pain and increase the risk of injuries. Back problems are becoming more common among children. For example, if a child weighs approximately 20 kg, the backpack should weigh a maximum of 2-3 kg. It is also important to carry them correctly with the weight centered on the back (dorsal area), using both straps over both shoulders, properly secured. Incorrect positioning can also lead to injuries. Organize the contents by placing heavy items at the bottom of the backpack.” As for wheeled backpacks, he advises: “It is better to choose those that can be carried as a trolley, as it avoids dragging it and straining the shoulder backward. Although it should not be used regularly, it is advisable to have the option of carrying it on the shoulders to climb stairs. Avoid overextending the shoulder by carrying all the weight on one arm.”

Nutrition

During the summer, you may have been more lenient with your children’s diet, and that’s okay. It’s time to give them a little more freedom and let them indulge in some treats, like ice cream. But once the routine and the school year start, it’s best to follow a series of guidelines, for example, involving a set of healthy and balanced meals during the week, and on weekends, allowing them to eat pizza or their favorite meal (if it’s not the healthiest option).
However, breakfast may be one of the meals that your children resist the most during the school year. Lack of appetite, waking up early, having to eat in a hurry… maybe they don’t like it, and of course, it may not be the best option, but we should encourage them to have breakfast for several reasons.

Dr. Recio explains the importance of this meal of the day: “Breakfast is essential because it provides carbohydrates for intellectual performance, a wide variety of nutrients, and can be a habit shared with the family. It is so important that studies indicate that children who skip breakfast are much more likely to have a poorer quality diet and are at a higher risk of obesity and diabetes in the future. Additionally, children who skip breakfast have lower academic performance.” He gives us some advice to introduce it as a healthy habit:

Have a relaxed breakfast: It is better to wake up a little earlier and have a daily routine that allows enough time for breakfast.
Be prepared: You can set up the tableware and cutlery the night before.
Complete breakfast: It should include dairy products, cereals, and fruits. Making it visually appealing is also important.
Avoid distractions.
Parents should set an example by having breakfast with their children.

How to Take Care of Their Health

Returning to school, especially for the little ones returning to preschool, means dealing with various viral infections, colds, fever, runny noses, coughs, and more. “The immune system prepares itself to face many infectious agents and needs to be ‘well-equipped’,” says Dr. Recio. Therefore, “it is important to start the school year with all health check-ups done and all vaccinations up to date. The latest update of the vaccination schedule in 2022 introduced two new vaccines recommended systematically: flu vaccines and SARS-CoV-2 vaccines,” he explains.
On the other hand, the flu vaccine is recommended from 6 months to 5 years of age, but “we should wait for the start of the winter vaccination campaign, usually in October-November. If the child has never been vaccinated, they should receive two doses separated by one month,” the doctor informs us.

Regarding the COVID-19 vaccine, “it is recommended for children aged 5 and above.” Dr. Recio clarifies: “We have just left behind the seventh wave, but it would be unrealistic not to expect an eighth one soon (and a ninth…). That’s why the Spanish Pediatric Association recommends vaccinating your children against COVID-19 to prevent severe complications from the disease.”

Furthermore, the doctor also recommends being prepared at home and always having a first aid kit on hand for children, as it can be very helpful in an emergency. According to Dr. Recio, these are some of the essentials: “Oral analgesics/anti-inflammatories, oral antihistamines for itching or discomfort due to insect bites (subject to medical prescription), oral rehydration solution for episodes of gastroenteritis, chlorhexidine or other disinfectants, sterile gauze, adhesive bandages, and wound closure strips.”

Psychological Preparation of the Child

Lastly, it is advisable for your child to gradually adapt to anything new that may arise during the school year, whether it’s their first year of school or not.
Anticipation will always be a great tool to prevent and inform the child about what will happen. In fact, it is something that children’s brains need for better acceptance and adaptation. “Explain to them what will happen in the coming days by telling them information about their school, who they will be with, what they will do there… We must show a positive attitude towards the start of classes. Do not show nervousness or worry for them. Talk about it as something good and exciting, without making it the only topic of conversation throughout the day. It helps a lot when parents share their experiences of going to school,” recommends Dr. Recio.

And one of the critical moments we may encounter during the back-to-school period is the separation of parents when the child enters the classroom on the first day (or the first few days, even weeks). Secure attachment and a positive attitude are fundamental and key to their maturity. Therefore, we should follow the following guidelines recommended by the doctor: “It is important to always say goodbye to them, not disappear abruptly. We tell them to have a great time, explain that we will come back later, and leave while they can still see us. We can rely on a stuffed animal, a sticker, or a drawing as a transitional object to make the separation more bearable. When picking them up, it is important to reinforce the positive aspects of school. During the journey back home, ask them what they liked and didn’t like about school. There is no need to reward them for going to school, and it is best to forget about introducing changes such as pacifier weaning or toilet training during this period. In the evening, spend quality time together: reading stories (which will be essential for both the anticipation period and when the child has already started school), playing, having dinner together… It is important to disconnect from school to return the next day even more eager.”

Happy back to school!