Five steps to help children return to school healthy and ready to learn
With just weeks left before the new school year, doctors advise parents to focus on children's sleep routines, health checkups, immunity, ergonomics and safety. Following these steps should help kids start the term rested and prepared.
With only a few weeks remaining before the new school year, specialists are urging parents to start preparing children now for the shift from summer freedom back to a school routine. Pediatrician Alla Silova and pharmacist Ieva Virza share advice on how to approach this transition.
Routine and diet
Experts recommend gradually returning to a school-time sleep schedule at least two weeks before classes begin — younger schoolchildren should sleep 8 to 11 hours a night in a cool, dark room, with screens put away at least an hour before bedtime. Diet should also be reviewed, with protein-rich breakfasts prioritized over sugary snacks, while vegetables and fruit should be part of the daily menu. The pediatrician also warns against overloading children with extracurricular activities — more than two or three sessions a week can cause excessive strain — and recommends at least an hour of physical activity daily.
Health checkups
Before the school year starts, it's advisable to visit a dentist, have a family doctor perform a preventive checkup, and consult a physiotherapist about posture as well as an eye doctor. The pediatrician also recommends blood tests to check vitamin and mineral levels, along with glucose testing, which can help detect diabetes early.
Immunity
Frequent but mild viral infections in preschool-age children are a normal part of building immunity. A balanced diet supports the immune system, along with vitamin D, omega-3 fatty acids and magnesium supplements if needed, while B vitamins and iron should only be added based on blood test results. A flu vaccination in autumn is also recommended.
Ergonomics and safety
Children need a suitable study space with an adjustable desk and chair, good lighting, and an ergonomic backpack weighing no more than 10% of the child's body weight. Parents are advised to remind children about road safety, how to behave with strangers, and safe use of household appliances, while teenagers should be warned about the dangers of intoxicating substances.
