Dr. Kanwal’s five tips for a healthy back to school

Dr. Tejpreet Kanwal, MD, FRCPC is a Pediatrician at William Osler Health System (Osler) and completed her medical school and Pediatric residency in India. After coming to Canada, she then completed two years of pediatric training at McMaster Children’s Hospital before joining Osler in 2007.

The new school year is almost here. William Osler Health System’s Dr. Kanwal shares her five tips for a healthy back to school:

Update immunizations

Vaccines are the best defense against many common illnesses and conditions. Children aged 4–6 years should have all their regular vaccines and boosters. For older children and teenagers, it is important they also are up to date with their regular school vaccines. Once available in the fall, parents should consider getting the flu vaccine for the whole family.

Encourage a healthy diet

Breakfast is a very important meal and children can focus and learn much better when their bodies are well nourished. When possible, support your children in developing a habit of having a nutritious, well-balanced breakfast before they go to school or through their school’s breakfast program. Throughout the day and evening, they should drink water or other healthy beverages and avoid drinks containing sugar. Provide access to healthy snacks throughout the school day to help children stay sharp and ready to learn.

Promote physical activity

The foundation for a healthy lifestyle starts early in life. Regular physical activity and exercise is important to the physical, mental, and emotional development of children. As the weather becomes cooler and more time is spent indoors, continue to support and model regular physical activity for the whole family.

Good sleep habits

Well rested children are more likely to be happy, learn better and have less behavioural problems. Maintain a healthy sleep schedule for your child by having consistent sleep and wake times, avoiding screentime at least one hour before bed and ensuring they do not go to bed too full of food or hungry. Ideally aim for your child to have 10 hours or more of sleep each night.

Engage in regular two-way conversations with your children

Starting a new school year can be stressful for children at any age. It is important as a parent to have regular, open, two-way conversations with your children. Listen to what they have to say, ask questions, encourage your child to be inquisitive and try to understand their challenges so you can provide guidance. Children of all ages will quite frequently surprise you with their insights and knowledge.