It's that time of year again! In just a few weeks, children around the county will be heading back to school. Start your children off on the right track with these healthy habits.
Eat Right
What should you feed your child? What else...brain food! Be sure to feed children well-balanced meals daily, starting with a healthy breakfast. A healthy breakfast can give your child a boost of energy and improve their concentration. Additionally, children who eat breakfast perform better academically. Researchers believe that, because breakfast supplies essential nutrients to the nervous system, it boosts brain power. For the remainder of the day, offer children a variety of foods from all food groups.
Keep Moving
The beginning of the school year is a busy time and physical activity can get pushed to the back burner. Although it is important for family members to stay active, it is equally important for families to spend time together. Getting active as a family is the perfect way to accomplish both! According to the Centers for Disease Control and Prevention (CDC), children who are physically active get better grades in school. In fact, students who receive mostly A's are almost twice as likely to get regular physical activity than those who don't. Consider taking a walk together after dinner, spending time together at the park or playing a game of catch or frisbee. Whatever you choose, keep moving and have fun doing it.
Sleep Well
Make sure your child gets adequate sleep. Getting enough sleep is fundamental to good health. Making sleep a priority is critical for parents who want their children to perform well in school. Studies have found that children who have longer sleep duration, better sleep quality and greater sleep consistency have better academic performance. School-age children between six and 13 years of age should sleep for a total of nine-11 hours every night. Other teens should sleep for a total of eight-10 hours every night. Not getting enough sleep can negatively affect your child's attention, memory and problem-solving abilities.
Limit Screens
Children spend many hours during the school day sitting and looking at screens. You can help your child decrease their screen time by limiting screens at home. Start by turning off the television during mealtime. Use this time instead to talk to your children about what was learned in school that day and what's planned for the next day. Spend time outside listening to the sounds of nature or listening to their favorite songs. Don't forget to be a good role model. When children see adults using screens, they will want to do the same. Here's to a great school year!
References:
Centers for Disease Control and Prevention. Making Health Easier (2019, June). Retrieved from https://www.cdc.gov/healthyschools/images/Burn2LearnInfographic.pdf
Centers for Disease Control and Prevention. Dietary Behaviors and Academic Grades (2021, January). Retrieved from https://www.cdc.gov/healthyschools/health_and_academics/health_academics_dietary.htm
Academy of Nutrition and Dietetics. 5 Reasons Your Teens Need Breakfast (2020, September). Retrieved from https://www.eatright.org/food/nutrition/healthy-eating/5-reasons-your-teen-needs-breakfast
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