School Ready: Boosting Kids’ Health, Energy and Resilience

From preschool to high school, summer fun to fall sports, kids lead busy lives. The start of a new school year is the perfect time for a healthy reset. This month, primary care and obesity medicine physician Dr. Stephen Finney offers tips that will set students up for success.

A Great Day Starts with a Good Night’s Sleep

Sleep may be the most important factor in your child’s wellbeing, yet it’s often the first to get overlooked. Growing bodies and developing brains need enough rest to recharge, focus and stay healthy. A good night’s sleep helps improve mood, memory, learning and retention, and even athletic performance. Too little sleep can cause stress, irritability and trouble concentrating. Here are a few tips for prioritizing rest and setting kids up for success:

• Create a consistent schedule, aiming for the same bedtime each night, particularly in the weeks leading up to the start of the school year
• Make their room a quiet, calm space that supports rest
• Limit screen time 1-2 hours before bed
• Keep the room dark and cool for sleep

Fuel Their Minds

Healthy eating can be a challenge for kids, but it’s a key factor in their growth and development. While they may be picky or resist trying new foods, offering balanced meals and healthy snacks with fruits, veggies, whole grains and lean proteins helps set the foundation for lifelong wellness. Creating a positive mealtime environment, modeling healthy choices and introducing nutritious foods in fun, creative ways can make the process easier – and build good habits that last a lifetime. Dr. Finney says:

• Keep it simple
• Focus on unprocessed foods
• Stick to the perimeter of the store when grocery shopping
• Choose healthier, low fat or low sugar snacks when possible
• Everything in moderation – because everyone deserves a treat now and then

Fit For the School Year

From playground games to team sports, regular exercise is a powerful boost for kids of any age. It can sharpen focus, help them better manage stress, improve sleep, strengthen the heart, and build confidence while they’re building muscles! Dr. Finney notes that even short bursts of activity throughout the day add up to big wins and offers these tips for kids:

• Participate in extracurricular school activities
• Join a sports team
• Resistance bands, dumbbells and kettlebells make it easy to work out at home and many come with helpful apps and exercise tips
• Go outdoors: run, bike, play and get plenty of fresh air

Healthy Minds, Happy Kids

Mental health is health, and supporting kids’ mental wellbeing is just as important as keeping up with homework and activities. Kids may feel overwhelmed with new schedules, social pressures and academic expectations, but simple habits can make a big difference by helping kids build resilience.

• Encourage open conversations
• Help them set realistic goals
• Practice stress-relief strategies; meditation and mindfulness apps such as Calm, Headspace and Insight Timer are excellent tools to help kids reset and relax
• Limit social media use – set a timer
• Make time for fun away from TV and video games

Prevention = Power

Now is the perfect time to be sure kids are up to date on their health screenings and immunizations, especially if their school requires a physical to participate in sports. Regular checkups for vision, hearing and overall health can catch issues early, while vaccines protect against serious illnesses that can spread quickly in classrooms. A visit to the doctor now can set them up for a strong, healthy year ahead.

• Schedule an annual physical with your child’s PCP and have school-required forms ready to go
• Ask about immunizations such as annual flu and COVID-19 shots and the HPV vaccine, which is often overlooked

The Bottom Line

The school year is a fresh page in your child’s notebook. With the right support, they can approach this new chapter feeling confident, balanced and ready to thrive. Wellness is the ultimate extra credit – and it pays off for life.

Wishing you good health,

Stephen Finney, MD