5 Ways to Keep Sick Days Off This School Year’s Agenda

We’re entering the last days of summer break, and before you know it, school will be back in session. Study up on what you can do to help reduce sick days and keep your child’s immune system strong this school year.

According to Pennsylvania law, students must complete a comprehensive physical before kindergarten, sixth grade and 11th grade. However, this should be an annual practice, regardless of their grade. As children age, annual wellness visits are a way to monitor a child’s development, growth and health each year as well as an opportunity to address issues like mental health, allergies, sexual health and asthma.

Vision and hearing checks are an important part of your child's annual visits as vision and hearing impairments can lead to behavioral issues and impact learning and development.

“The single most effective way to protect children as they return to school is to make sure they are up to date on all of their immunizations,” says pediatrician Michael Lenneville, MD, with LVPG Pediatrics–Fogelsville. “We've seen a decline in vaccination rates nationally, and a resulting uptick in vaccine-preventable diseases across the country. While COVID and influenza have been in the news, the reality is that completing the whole schedule of immunizations is needed to maintain a healthy population and make sure that your child stays safe.”

Getting enough sleep is critical to staying healthy and thriving at school. Not getting enough sleep can affect memory, concentration, creativity and learning.

“It has been shown that a lack of sleep is directly related to lower academic achievement, as well as higher rates of absenteeism and tardiness,” Dr. Lenneville says. “Not only that, but getting proper sleep can help with weight management, mood and the ability to fight off infections.”

How much sleep your child should be getting depends on their age. Children age 6 to 13 should get between nine and 12 hours of sleep a night, while teenagers (14-17 years) should be getting between eight and 10 hours of sleep a night. While your child may fall slightly above or below the suggested range, it’s important to set a specific “sleep goal” for your child and adhere to it.

If your child is not getting enough sleep, they will start showing signs, such as:

• Falling asleep during the day
• Hyperactivity
• Trouble paying attention
• Lower engagement in activities
• Poor school performance
• Irritability or trouble managing emotions
• Sadness
• Lack of concentration or forgetfulness
• Headaches
• Nausea or upset stomach
• Trouble waking in the morning

Check out these tips for help with getting your kid back on a back-to-school sleep schedule.

Breakfast is the most important meal of the day. In fact, studies show kids who eat a nutritious breakfast function better at school.

“A healthy breakfast that includes a balance of protein, high-fiber carbohydrates and healthy fats is directly correlated to improved focus, concentration and energy level throughout the school day,” Dr. Lenneville says.

Healthy breakfast foods that will help your child feel full and energized include:

• High-fiber carbohydrates, like fruits, vegetables, oatmeal, whole-wheat toast and low-sugar, whole-grain cereal.
• Protein, like eggs and yogurt.
• Healthy fats, such as those found in avocados, nut butter, almond butter and whole milk yogurt.

Whether it’s playing on the playground at recess or going for a walk after school, it’s important your child moves their body every day. Getting at least 60 minutes of exercise a day will help your child:

• Sleep better
• Fight off infection
• Be healthier overall
• Improve their behavior
• Manage stress better
• Improve performance at school