My Blog - Children's Medical Center
Posts for category: Child Care
Transitioning from high school to college is a major life event. For most students, this will be their first time away from home for an extended period and the first time they will make many of their own decisions. During this transition, students often aren’t aware of what they need to do to maintain their health. Proper care of your physical and mental health will set you up for a thriving college experience. Here are a few tips to help both students and their parents prepare for a successful transition into college:
Advice For Parents Who Have Students Entering College
Your child transitioning from your home into college is just as major of a life change for you as it is for them. It is important for the parents to recognize that this is both an exciting and uncertain time for you both. Careful planning and support will make this transition easier on both you and your child. The American Academy of Pediatrics recommends parents encourage a visit to their child’s pediatrician during this time. Your child’s pediatrician will help ensure they
Advice For The New College Freshman
Here are a few things you should know before you make your transition into college:
- All the facts about any existing diagnosis, including how the condition affects you and how
your condition is treated.
- The name, dosage, side effects, and instructions for any prescription medications.
- How to get your prescriptions refilled while you are at school.
- Where you should go for healthcare treatment while at school. This includes your campus health center and off-campus hospitals and emergency rooms.
- How your health insurance coverage works. Make sure you have a copy of your insurance card and know how to use it.
- Be prepared for how to handle and respond to pressure to drink alcohol, take drugs, or engage in sexual activity. Your pediatrician can give you advice on how to handle these situations.
- Attend orientation and know what resources are available to you on-campus.
Once you make your transition into college, there are many things you can do to maintain your health. Here are a few tips on how to stay healthy and successful while in college:
- Make healthy eating choices.
- Stay physically active.
- Get a proper amount of sleep each night.
- Avoid drugs, alcohol, and smoking.
- Maintain a healthy social life to prevent mental health issues.
- Study consistently over time and take regular study breaks instead of cramming the night before a test. Cram sessions place unnecessary stress on the brain.
- Make sure your friends and roommates know about any chronic conditions you have, signs of a problem, and how they should respond in an emergency.
Following these tips will help you establish life-long habits that will keep you healthy and strong.
Your Pediatrician Can Help You Prepare For A Healthy Transition
Life with kids can be chaotic. There is a reason schools follow a routine schedule. But routines shouldn’t stop when your child leaves school. Establishing an after school routine for your children will make your afternoon easier. How you structure your child’s after school routine can also have a major impact on their overall health. Here is what you need to know about creating a healthy after school routine for your child:
Why An After School Routine Is Important For Children?
Your child has spent an entire day in a highly structured environment while at school. When they arrive home in the afternoon, they are probably hungry, loaded with homework, and ready to relax. If your kids come running through the door and throw their bookbags on the floor, it may put you in a cranky mood. Establishing a consistent after school routine helps your child know what to expect when they get home, improves overall behavior, and makes your afternoon a little less chaotic.
Tips For Creating A Healthy After School Routine
After school routines are as unique as the individual needs of you and your children. While most after school routines will include the same basic essentials, the order in which you choose to do these steps will vary based on the needs and preferences of you and your child. For example, some children may prefer play before completing their homework while others will prefer to get homework out of the way first. Here are a few basic essentials you should include in your after school routine:
Almost every after school routine starts off with the bookbag and lunch boxes. When your children walk through the door, they should have a designated space to hang their bookbags and to place their lunch boxes. This will help make the start of the after school routine less chaotic for you. Some parents prefer to unpack bookbags and to sort through school papers immediately, while others wait to do this step after snack.
Children are often hungry when they arrive home from school. They also are probably very excited to tell you about their day. Snack time is a great time for you to sit down with your child and discuss their day. Try to choose healthy snacks such as low-fat yogurt, fruit, whole grain crackers, string cheese, or veggies and dip. Healthy snacks will give them the energy they need for their remaining after school activities.
Exercise / Play
Physical activity is important to the health of our body and our brain. Being active increases oxygen and blood flow to the brain. This improves our focus and concentration. Many children find it beneficial to have a period of play or exercise time before they sit back down to do homework. The key here is for your children to be active, not just playing video games or watching tv. Encourage activities like outside play, riding bikes, walking the dog, or playing sports.
Your child’s after school routine will likely involve homework at some point. You may need to experiment to find the time that your child is most productive at completing homework. It is important for your children to have quiet spaces established specifically for them to do their work and study. You should also be available to answer questions or help your child during this time. You should keep all electronics off until they finish their homework, unless they need it to complete assignments.
Once you have completed all your other after school activities, it is important to have a period of wind down time before bed. Your bedtime routine should begin with a period of relaxation. This may include spending time together as a family, reading, or watching a short television show. However, it is important for children to have at least an hour of screen-free time prior to bed. So if part of their “wind down” time involves electronics such as the tv or computer, make sure this period begins early enough to allow screen-free time. The rest of your bedtime routine will include things such as having dinner, taking a bath or shower, and preparing for the next day. Make sure your children are getting to sleep early enough to get the amount of sleep they need to be healthy and successful.
Some children attend an after school program such as HOST. These after school programs will usually address steps like snack and homework. If your child attends an after school program, adjust your after school routine at home accordingly.
Discuss Your Child’s Unique Needs With Their Pediatrician
Your child’s pediatrician
Our pediatricians share three tips to help parents pack healthy school lunches their kids want to eat!
Nutrient-Rich Foods From Multiple Food Groups Sustain Energy & Concentration
Eating nutritious foods gives children more energy, better concentration, and help them perform better in school. Healthy school lunches should include nutrient-rich foods from each of the primary food groups – Dairy, Fruits, Vegetables, Grains, and Protein. Choosing the right foods will provide your child with the protein, carbohydrates, and healthy fat they need throughout the day. Here are a few ideas of healthy food choices:
- Replace white bread and traditional grains with whole grain options (whole wheat bread, bagels, English muffins, etc.)
- Replace high-fat lunch meats with low-fat deli meats such as turkey.
- Replace sandwiches with alternative meal options such as wraps, pitas, chicken, soups, and salads.
- Keep your children hydrated with low-fat milk and water. You can also choose hydration-rich foods such as watermelon, cucumbers, grapes, and strawberries.
- Try healthy snacks such as baked chips, home-made trail mix, yogurt, oatmeal cookies, and vegetables with dips. (Kids are more likely to eat vegetables when they have a dip such as ranch or hummus).
- Pack fresh fruit or fruit stored in natural fruit juices rather than pre-packaged fruit stored in syrup.
Remember to check with your child’s school for any food restrictions. Many schools have restrictions on foods that often cause food allergies such as nuts.
Get Your Children Involved In Making Healthy Lunch Choices
One reason a lot of children like school lunches is because it lets them have some control over the foods they choose. You can incorporate this into healthier packed lunches by getting your child involved in packing their lunch. You can still guide their choices by offering a few healthy options for them to choose from. You can use this opportunity to teach your children how to make healthy food choices on their own. When your children feel like
How To Keep Packed Lunches Safe Throughout The School Day
When packing a lunch for your child to take to school, you also need to consider what needs to
- Use a thermos to keep hot foods hot
- Use an ice-pack to keep other foods cold. You could also freeze food overnight and let it thaw out in the lunch box during the day.
- Always wash your hands before preparing foods. Remind your children they should wash their hands before eating too. You should also clean out lunch boxes every day.
Discuss Your Child’s Nutritional Needs With Their Pediatrician
Your child’s annual wellness visit is a great time to discuss any concerns or questions you have about their nutritional needs with their pediatrician. Your pediatrician will also be able to give you additional nutritional advice customized to your child’s unique health needs. Contact Children’s Medical Center today to schedule your child’s annual wellness visit with one of our board-certified pediatricians. We have four convenient office locations in Palm Harbor, Westchase, Trinity, and Lutz. We also have extended hours and are open 7 days a week! We look forward to caring for your child’s whole-health.
Did you know that the quality of your sleep has to do with more than just what time you go to bed at night and wake-up in the morning? Sleep hygiene is the term used to refer to the nighttime activities and habits we do to lead up to bedtime. A healthy sleep hygiene routine sets our children up for a good night’s sleep. Children who sleep well also perform better in school and have lower rates of physical and mental health problems. Here is what parents should include and avoid in their child’s sleep hygiene routine:
What To Do To Encourage A Healthy Sleep Hygiene Routine For Your Child
Your child’s sleep hygiene routine doesn’t just begin a couple hours before bedtime. The things they do throughout the day also contribute to their sleep hygiene. It is important to maintain a consistent wake-up time every day to prevent the body’s natural sleep cycle from being thrown off. You should encourage your child to start their day with exercise. Exercise in the morning helps children have more energy and
Another important element to your child getting a quality night’s sleep is their sleep environment. Your child’s bedroom should be quiet, comfortable, and cozy.
Now it is finally bedtime. Your child should have a set bedtime routine. This routine will help their bodies naturally associate these bedtime activities with time to settle down and go to sleep. A bedtime routine may include:
- Having a light snack
- Taking a warm bath or shower
- Brushing teeth
- Listening to soothing music
- Reading a bedtime story
- Changing into pajamas
- Having a specified bedtime
Bedtime routines are unique to your child and what works best for helping them get to sleep. What works for one child may not work as well for another. Adjust bedtime routines based on your child’s needs.
What To Avoid If You Want Your Child To Have A Healthy Sleep Hygiene Routine
There are also things you should avoid if you want your child to have a healthy sleep hygiene routine. The first thing every parent should do is incorporate screen-free time into their child’s bedtime routine. Children should turn off all screens such as TVs, computers, laptops, tablets, and phones at least one hour before bedtime. Your child should also avoid using their bed for any non-sleep related activity. Children love to hangout in their beds while doing
Discuss Concerns About Your Child’s Sleep Hygiene With Their Pediatrician
If you have concerns about your child’s sleep hygiene routine or the quality of sleep they are getting each night, discuss these concerns with their pediatrician. To schedule your child’s annual well-child exam with one of our board-certified pediatricians, contact Children’s Medical Center today. We have four convenient office locations in Palm Harbor, Westchase, Trinity, and Lutz. We also have extended hours and are open 7 days a week! We look forward to helping you help your child get a good night’s sleep!
We are just a few days away from school starting. You probably feel the back to school rush all around. Keeping your child healthy throughout the school year is one of the biggest worries among parents as school starts back up. When we put up to 30 kids in close proximity all day, our children are surely going to be exposed to new germs. So here are a few tips to help you prepare to send your children back to school healthy and keep them healthy all year long.
Back To School Also Means Back To A Routine Sleep Schedule
No matter our age, one of the best ways to keep our immune systems healthy and ready to fight disease is through getting a good night’s sleep. School-aged children need between 10 and 11 hours of sleep each night, and teenagers should get at least 9 hours of sleep. Many parents let children stay up later and sleep in longer during the summer. Start establishing and enforcing a healthy sleep schedule now. Set a specific bedtime and wake your child up around the time they will have to get up for school. Doing this now will make going back to school easier.
Active & Engaged Children Are Healthier Children
One of the greatest problems many parents face is pulling their child away from a screen and getting them to be active instead. It is very important for children to have screen-free times and zones. It is strongly recommended that electronic devices be removed from a child’s bedroom as they make it difficult for children to get to sleep and stay asleep. Daily exercise is an essential component to any one’s overall well-being. Being active helps improve our mood but also helps to boost our immune systems. Make rules regarding electronics for the entire family and prioritize immune-boosting activities such as family time, sleep, and daily exercise.
Defensively Tackle & Combat Germs
Acting defensively against germs will help keep your child and your whole family healthy throughout the year. Defensively tackling germs not only helps prevent your child from getting sick, but also prevents them from spreading germs to other people too. Here are a few tips to help you combat germs during the school year:
- Encourage good hand washing habits
- Give your child a small bottle of hand sanitizer to carry with them
- Sanitize surfaces within the home regularly
- Have your children change out of their school clothes when they come home
- Regularly clean and sanitize school supplies such as backpacks and lunch boxes
Finally, immunizations are very important in helping your child’s immune system fight off and combat germs they come across. Make sure your child’s immunizations are up-to-date before they begin the new school year.
Make Sure Your Child Is Healthy Before Returning To School
Before your child heads back to school contact Children’s Medical Center and make an annual physical appointment with your child’s board-certified pediatrician. We have four convenient office locations in Palm Harbor, Westchase, Trinity, and Lutz. We also have extended hours and are open 7 days a week! We look forward to helping your child return to school healthy and stay that way all year through!