Nurse offers back-to-school health tips

Students in Clark County have already returned to school, and with a new school year come new opportunities for exposure to germs that threaten our health and wellness.

As a nurse and a mother, I recommend a holistic and proactive approach to health care that can set the stage for a successful year, minimizing illnesses and promoting overall well-being. Here’s a guide to help you prepare from a health perspective, including advice on managing your medicine cabinet, teaching proper hygiene, adjusting bedtimes and maintaining healthy eating habits.

• Stock up your medicine cabinet: Make sure your medicine cabinet is stocked with essential supplies such as fever reducers, cough and cold remedies, allergy medications and a thermometer. Since common ailments like colds, flu and seasonal allergies can occur, having these items on hand will help you manage symptoms quickly.

Additionally, keep a well-stocked first aid kit with bandages, antiseptics and ointments for minor injuries. Being prepared for small accidents or scrapes is always a good idea. Also, consider having multivitamins and supplements like Vitamin C or zinc to support your child’s immune system. Regular use can strengthen their defenses against typical school-related illnesses. Check with their medical provider before providing any additional supplements to ensure it is safe for them.

• Teach proper hygiene: Teach your children about the importance of regular hand washing, especially before meals and after using the restroom. Show them the proper technique of washing with soap and water for at least 20 seconds, and make it a fun, routine activity. Encourage them to avoid touching their face and to use tissues or the inside of their elbow when sneezing or coughing. Explain the importance of not sharing personal items like water bottles or utensils to help prevent the spread of germs. When soap and water aren’t available, promote the use of hand sanitizer. This is especially handy during busy school days when sinks might not be readily accessible. Consider giving your kids a portable hand sanitizer to keep in their backpacks for easy access.

• Adjust bedtimes and sleep patterns: Start adjusting bedtimes a few weeks before school begins to align with the school schedule. Gradually shift bedtime earlier by 15-30 minutes each night to help your child’s body clock adapt. A sudden change in bedtime can make it difficult for your child to fall asleep, as they may not understand the reason behind the shift.

Establish a consistent bedtime routine to signal that it’s time to wind down. This could include activities such as reading a book or taking a warm bath. Consistency reinforces the sleep schedule and helps everyone get back into a routine. Also, be mindful of evening eating habits. Avoid large meals and sugary snacks close to bedtime, as these can disrupt sleep. Instead, choose lighter, healthier snacks if needed, and try to finish eating at least two to three hours before bedtime.

• Maintain healthy eating habits: Focus on a balanced diet that incorporates a variety of fruits, vegetables, whole grains and proteins. Healthy eating supports overall health, boosts energy levels, and enhances cognitive function, all of which contribute to academic success. To minimize the stress of daily meal decisions, plan and prepare nutritious meals in advance. Consider involving your children in meal planning and preparation to encourage healthier food choices. Additionally, ensure both you and your child drink plenty of water throughout the day, as staying hydrated is crucial for maintaining energy and focus.

By preparing your medicine cabinet, teaching proper hygiene, adjusting bedtimes and maintaining healthy eating habits, you can help ensure a smoother transition back to school. Prioritizing these aspects of health will not only support your child’s well-being but also contribute to a productive and successful academic year.

Kaitlyn Ramos DNP, MSN-Ed, RN is the National Manager of Faculty Development at Arizona College of Nursing supporting the faculty members of 20 nursing campuses across the country. A skilled nursing educator, Ramos served several years as an emergency room nurse.