Back to school!
1. Proper nutrition
This one is huge! Start off with having a substantial breakfast which includes protein. This will help them stay full and energized for the busy school day. Ideas for easy, quick to prepare breakfasts include: hard boiled eggs, plain greek yogurt with fruit and granola, steel cut oatmeal with peanut butter and banana, or peanut butter and fruit (apple or banana) toast.
Also, make sure they are having a healthy, balanced (don’t forget some veggies!) lunch and snack throughout the day!
2. Backpack safety
To help minimize the stresses of carrying a backpack every day, there are two good rules of thumb to follow: 1. Wear both straps of the back over the shoulders, and have the straps tight enough so the bottom of the backpack sits right above the child’s pelvis. 2. Make sure the weight of the backpack isn’t more than 10-15% of their body weight.
3. Proper Posture
Now that kids are sitting more, reading more, sitting at a computer more, and doing homework, it’s very easy for them to have develop forward head posture. This Carrying the head in this way over time puts a lot of stress on the neck and upper back. Discuss proper posture with your kids (shoulders back and head over your shoulders) and give friendly reminders too!
4. Good Sleep Routine
I know we’ve had a bit of a transition with the new school schedule of waking up earlier and in turn, going to bed earlier. Make sure you are firm and consistent with the best bed time that works for your kids. School aged kids are recommended to get 9-11 hours of sleep each day.
5. Healthy Spine and Nervous System
Last but not least, of course we are always promoting a healthy spine and nervous system through routine chiropractic care. Many of our parents comment that when their kids are well adjusted that they sleep better, have more regular digestion, and don’t get sick as often… now what family doesn’t want that!
Dr. Emily Hauck is a chiropractor, a mom and a runner in Hastings, MN.