How To Help Your Kids Thrive During COVID-19
It’s that wonderful time of year! Back to School time! Although things may look different this year due to the ongoing pandemic, it is still important to be mindful of some key pediatric guidance for all you parents out there!
Whether you have decided to implement remote learning or sending the kids to school the traditional way, preparedness is always key to alleviating the anxiety and worry this time of year may bring to many of you. Here are some key tips to get your school year started on the right foot!
Annual Well Child Check
First on the checklist is to make sure your child is up to date with their annual physical examination and any necessary vaccinations for the school year. For example, per the CDC, children are required to receive their 2nd dose of MMR and Varicella, DTaP (5th dose), and IPV(4th dose) at 4-5 years old for entry into kindergarten. Check with your individual primary care physician to be aware if your child is up to date on their immunizations and obtain a record for your school.
Sleep Routine
Summer months (and quarantine!) may have led this year to lack of consistent sleep but it is absolutely necessary for the kids to get adequate rest at night in order to be focused and mentally perform at their academic best for the day. Keep in mind lack of sleep can even lead to potential behavioral issues such as misdiagnosed hyperactivity or attention deficits. Put away electronic devices one hour before bedtime to have adequate time to wind down. Avoid caffeine or stimulating activity before bed and instead encourage your child to read a book. Even if the classroom is looking different this year taking place in your own home, parents should ensure their children get 8-12 hours of sleep per night as recommended by the American Academy of Pediatrics.
Food Intake
A well balanced diet of 3 meals with 2 healthy snacks in between is a sure way to give your child the energy needed to get through the academic day. A goal of achieving 5 fruits and vegetables per day establishes healthy lifestyle habits for your child to carry with them. After an overnight fast during sleep, breakfast is absolutely necessary to restore that nutrition store to get your mind and body ready for the day.
Physical Activity
With the ongoing pandemic and earlier stay at home orders, this area of health has become more vital than ever before. Finding ways for your child to stay active for at least 1 hour per day you will help them to keep their mind active and engaged. Whether it be a family walk in the evenings in the neighborhood or virtual family workouts, technology has afforded us with multiple creative ways to make physical fitness a way of life! Check out healthychildren.org for more ideas.
Social Life
Early exposure to peers enables one to develop key interpersonal skills and thrive in their interactions with others later on in life. Bullying is at an all time high with only 17% of students reporting the abuse. Encourage your child to make friends and keep an open dialogue with you about how they are feeling on an ongoing basis. Have designated sit down conversations to “check in” with each other. Be mindful of the early warning signs such as behavioral changes, depression, self harm, or academic downturns. Most importantly, make sure to be a partner with your child by working together to ensure their health, education, and wellness.
Emotional Health
Even though they are at home with you everyday, the rate for children worrying and feeling sad is going up. With COVID-19, there are a lot of talks about the number of deaths increasing. Children are likely consuming the news without having proper outlets to process their worries. It is important that parents know how to identify their own emotions. Even more important to teach children how to know when they are experiencing unpleasant emotions such as sadness, anxiety, etc. It is very critical to ask them direct questions such as “Is there anything you’re worried about?” and be available emotionally and with your time to have these safe conversations. These are great for parents to remember because the right emotional support during times of crisis can help build resilience in children.
Overall, let’s remember the American Academy of Pediatric 5-2-1-0 rule for our goal of healthy living! (5- five fruits and vegetables per day, 2- two or less hours of screen time per day, 1-one or more hours of physical activity per day, 0- zero sugary drinks per day).
I wish you a happy and healthy academic year!
-Bemnet Hailu MD, MPH, FAAP
Board Certified in General Pediatrics
Helpful resources for families:
References:
Return to School During COVID-19. (n.d.). Retrieved September 5, 2020, from https://www.healthychildren.org/English/health-issues/conditions/COVID-19/Pages/Return-to-School-During-COVID-19.aspx
AAP issues tips for going back to school during COVID-19 pandemic. (2020, September 11). Retrieved September 15, 2020, from https://www.healio.com/news/pediatrics/20200911/aap-issues-tips-for-going-back-to-school-during-covid19-pandemic?utm_source=selligent
Back-to-School Health: Tips for Parents Infographic. (n.d.). Retrieved September 8, 2020, from:
