Local pediatrician shares 5 ways to keep your kids happy + healthy this school year

Partnered Content

McElderry 1 SDM 3803 Local pediatrician shares 5 ways to keep your kids happy + healthy this school year
Dr. Darby McElderry knows how overwhelming a new school year can be. (Children’s of Alabama)

Back-to-school season is in full swing, so we talked with Dr. Darby McElderry, a pediatrician at Greenvale Pediatrics-Brook Highland, to learn her recommendations for a healthy start to the school year. Keep reading for expert tips.

1. Talk to your child about their feelings

andrej lisakov aNYAOpvqi0 unsplash Local pediatrician shares 5 ways to keep your kids happy + healthy this school year
It’s back-to-school time! (Andrej Lišakov)

As students start a new school year, it’s normal to be a little overwhelmed. There are many different stressors that can have an impact on your student, like getting a new teacher or transitioning from elementary school to junior high.

“Transitioning to a new school can feel scary and exciting, whether it be a move to a new city or from middle to high school. Talk to your child about their feelings regarding this transition. Reassure them that changing schools is normal, as are mixed emotions about the transition.”

Dr. Darby McElderry

Here are a few tips Dr. McElderry suggests for parents to manage this stress:

  • Pay attention to cues that the transition may be difficult for them (poor sleep, difficulty focusing, emotional changes, acting out) and address them.
  • Teach them relaxation techniques, such as deep breathing exercises or listening to music.
  • Talk to your child’s doctor if stress or anxiety seems overwhelming to your child.

2. Stay hydrated

getty images 8GCArs0L1C8 unsplash Local pediatrician shares 5 ways to keep your kids happy + healthy this school year
Have your children started school yet? (Unsplash)

It sounds obvious, but it is so important to be sure your student is well hydrated by drinking plenty of water. Here’s a rough guideline:

  • Ages 1-8: one cup (8 ounces) of water per year of age per day
  • Ages 9 and up: about 64 ounces per day

Another metric often used is to drink an amount in ounces equal to about half one’s body weight (e.g., If a person 125 pounds, drink about 64 ounces of water daily). 

3. Build a sleep routine for school 

jelleke vanooteghem pS Pm2hyhzw unsplash Local pediatrician shares 5 ways to keep your kids happy + healthy this school year
(Jelleke Vanooteghem)

For kids, getting the recommended amount of sleep regularly is linked to improved overall physical and mental health. Dr. McElderry suggests these guidelines:

  • Ages 6-12 are recommended to get 9-12 hours of sleep per 24 hours
  • Ages 13-18 should get 8-10 hours per 24 hours
  • Ages 19+ should get 7 or more hours per night

Learn more healthcare tips from Children’s of Alabama.

4. Maintain healthy habits

debra brewster AvGIpReokFM unsplash Local pediatrician shares 5 ways to keep your kids happy + healthy this school year
Staying active is so important when maintaining a healthy lifestyle. (Debra Brewster on Unsplash)

Caring for your child’s health will ensure they are physically prepared to be their best selves at school. This starts with their daily habits.

  • Eat a wide variety of foods, including fruits, vegetables and lean protein sources.
  • Practice portion control and take time to eat.
  • Exercise regularly.
  • Wash your hands often with soap and water.
  • Stay home when sick (general rule: a child may return to school once fever-free for 24 hours).

Another essential part of staying healthy is sticking to regular check-ups.

“Even if your child isn’t sick often, a well-child check-up serves to monitor growth and development, provides opportunities for you and your child to talk to your doctor and provides opportunities for immunizations and staying up to date and informed.”

Dr. Darby McElderry

5. For parents of high schoolers, begin to prepare for the transition to an adult physician

IMG 3253 Local pediatrician shares 5 ways to keep your kids happy + healthy this school year
Senior year is a great time to start preparing to transition to an adult physician. (Callie Puryear / Bham Now)

As students near high school graduation and prepare to take their next step, this is a great time to start your search for an adult doctor.

“Speak with your current doctor about finding a new adult doctor. Pediatricians often keep resources to pass along to their ‘graduating’ patients. Ask your parents, your friends and family members who they see and if they have been pleased with their doctor.”

Dr. Darby McElderry

Health care looks different for everyone, so take some time to research and find the best care for your child.

Learn more healthcare tips from Children’s of Alabama.

Partner

Callie Puryear
Callie Puryear
Articles: 392