Back-to-School Wellness: Preparing Kids for a Healthy Year

As the school year preparations begin, it’s the perfect time for parents to reinforce healthy habits that help children stay focused, energized, and protected from seasonal illnesses. A strong start means fewer sick days, better classroom performance, and happier kids overall.

Here is a list of suggestions on how parents can prepare their children for a healthy school year:

1. Boost Their Immunity Naturally

• Start the day with a balanced breakfast high in vitamin C, protein, and fiber
• Add immunity-supporting foods like berries, yogurt, leafy greens, and citrus fruits to their lunchbox
• Make hydration fun with a personalized water bottle they’ll want to use

2. Schedule Wellness Checkups

• Book an annual physical exam and update any required vaccinations
• Ask your pediatrician about flu shots or other preventive care
• Check vision and dental health—it all supports classroom success

3. Reset the Sleep Routine

• Begin transitioning to a school bedtime 1–2 weeks in advance
• Aim for 9–11 hours of sleep for younger children, 8–10 hours for teens
• Reduce screen time at least 1 hour before bed to improve sleep quality

4. Reinforce Hygiene Habits

• Teach proper handwashing technique (20 seconds with soap and water)
• Pack hand sanitizer for quick cleanups
• Remind them to cover coughs and sneezes and avoid sharing food or drinks

5. Support Mental & Emotional Wellness

• Keep an open line of communication about their feelings, school stress, or social challenges
• Establish a homework routine that includes breaks and playtime

Having a balanced diet, adequate amount of sleep and proper hydration can go along way especially with these fluctuating temperature days. While we as adult are constantly learning how to deal with stress and anxiety, our children need just as much support as they manage the stressors of returning to school. From sports physicals to flu shots, schedule your child’s immunizations and checkups and prepare for another busy school year! Establishing a healthy routine is key to a stress-free week. We challenge you to make a back-to-school wellness plan for your kids.

Take the next step in supporting your family’s well-being. With PHMP’s family behavioral health benefit, you and your children (ages 10 and up) can access professional counseling…at no extra cost. Prioritize mental health today by exploring your benefit and getting connected with the care you deserve. Just be sure to register yourself and your family before your first visit to ensure a smooth experience. www.mdlive.com/phmp