CUMBERLAND — As the back- to-school season ramps up, keeping students healthy and safe can become a top priority for parents and doctors.
Dr. David Burwell, UPMC’s chief quality officer of West Central Pennsylvania and the Western Maryland region, which includes campuses in in Somerset, Bedford, Altoona and Cumberland, offered advice to ensure students have a safe and healthy school year.
“In addition to their clothes and their school supplies,” Burwell said, “there’s a lot of other things that are really helpful to make sure that we give our children the best opportunity to learn.”
Routines and sleep
Burwell emphasized the importance of keeping children on a structured schedule.
“Whenever we go toward school times, I really want to make sure that we go toward structured time to go to sleep, and then also wake up in the morning,” Burwell said.
“Our children need more sleep sometimes than we think.”
Teenagers can require eight to 10 hours in order to properly function and rejuvenate, he said.
Burwell suggested putting down the electronics at least one hour before bed. He said a ramp-down period is necessary for children to have adequate and effective sleep.
“At least an hour prior to sleeping — sometimes an hour, hour and a half — that is not the time to be on Snapchat or on our phones, or their computer or their video games,” Burwell said. “That is too triggering right before bed.”
Burwell said now is the time to begin easing kids back into a consistent schedule to prepare for the school year. The first day of school in Allegany County is Aug. 27.
Nutrition and physical activity
Burwell recommended that parents prioritize proper nutrition and encouraged at least 60 minutes of physical activity a day.
“So, we actually know that our children get approximately 50% of their nutrition during school time,” Burwell said. ”So that’s a great opportunity and a great place to learn and practice healthy eating.”
Burwell suggested children eat a nutritious breakfast to help them have the energy to function throughout the school day.
He suggested parents pack their children’s lunches with healthy foods such as fruits, vegetables, grains, lean meats and oils, and limit saturated fats, high-fructose corn syrup and sodium.
“So, really, (school) is a great opportunity to focus on nutrition,” Burwell said.
“Because food is fuel, and it’s really important that their gas tanks are full and maintained while they’re at school, so they can really learn well.”
Burwell said that 60 minutes of physical activity is not only beneficial for their health, but positive for mental health, as well. The 60 minutes of exercise can be anything from playing a sport or running to taking walks, he said.
“We know that children and young adults that maintain their physical activity do better at school,” Burwell said.
“And I think that’s a nuance that folks do not necessarily focus on, but should.”
Mental health
Burwell said it’s important to pay attention to a child’s mental health at all ages.
Some signs for parents to pay attention to include poor school performance, acting out or differently, or withdrawing from activities they once enjoyed, he said.
“We have to stay attuned to our children and make sure that we are engaging them in conversation,” Burwell said.
“And finding out, and getting other inputs from teachers or friends or others around that make sure their interactions are staying really consistent with their persona and also their character and demeanor.”
Burwell suggested monitoring social media activity, as well.
“There are a lot more ways that social media can be very challenging for kids’ mental health,” Burwell said.
“And to look out for even bullying activities or the like.”
Burwell said if a parent notices their child experiencing any challenges, reach out to proper counseling, which can be sought out through schools, primary care physicians, community and even religious groups.
Final preparations
Some things Burwell suggested parents do for their children prior to school starting include physicals, making sure they are up to date on vaccines and getting preventative vaccines.
“We know that if we can prevent illness, like a flu infection or a serious flu infection, we will reduce school absenteeism,” Burwell said. “And so, that is really key, a child can’t learn if they are not in school.”
Additionally, he said to make sure to seek adequate health care when a child is sick during the school year.
Burwell also emphasized the importance of planning for emergencies.
“Have a family plan for emergencies, so if someone were to become ill, what is our plan? If our children need additional child needs or assistance, who would be there to help them?” Burwell said.
Back to school is near and now is the time to start preparing, he said.
“I think sometimes we just feel that the transition state will just be natural,” Burwell said.
“And I think we need to make it more methodical and programmatic in order to make sure that our kids have the best opportunities to excel when they go back to school.”