Beacon Experts Offer Back-to-School Advice for Parents

Summer is coming to a close, so four Beacon experts stopped by our monthly live chat on Twitter this week to share their perspectives and advice on a variety of back-to-school topics.

We discussed ways parents can help their kids establish healthy routines as they transition from summer to school.

Our experts included: Dr. Asad Ansari, Beacon Medical Group Pediatric pulmonologist and sleep medicine doctor, Dr. Shahid Javaid, BMG pediatrician, Sue Cullen, South Bend Community School Corp. nurse manager, registered nurse and Beacon Health Ventures associate and Mayelin Lora-Williams, Memorial Hospital dietitian.

Here is the edited discussion transcript.

Q1: How can you help your kids shift back into a school routine?

“Start a few weeks ahead with regular bed times and wake up times. Try a regular routine like reading a book to your child or letting them read 15 to 30 minutes before sleep.” @RNSueCullen

“Make a checklist of daily routines and include your kids in the process of planning.” @Stayfit_eatreal

Q2: How much sleep do kids need to stay focused in school?

“Adequate sleep is helpful in learning, just like nutritious breakfast in morning. It helps to get them to realize that optimal sleep helps in being attentive in school and form memories of the learned subject in the deep phase of sleep. Encourage them to turn off all electronics 30 minutes before bedtime and aim for at least 9 hours of sleep.

“Inadequate sleep could be detrimental to many children. Effects would include inattentiveness leading to poor learning, behavioral issues, depression and obesity, among others. Two- to 5-year-olds should aim for 10 to 13 hours sleep, 6- to 12-year-olds for 9 to 12 hours, 13- to 18-year-olds for 9 to 12 hours.

“Sleep deprivation has been linked to increase in injuries, hypertension, obesity, depression and learning concerns. Many children also may suffer from sleep apnea. Signs and symptoms of sleep apnea include snoring, bed wetting, choking or gasping during sleep, restless sleep. Daytime issues would include attention and learning issues, easily tired and over or underweight. Also, undiagnosed or inadequately controlled asthma also leads to poor sleep and should be considered in children with frequent nighttime cough and respiratory symptoms.” @doctoransari

“Eight to 10 hours of sleep is needed for kids to do their best. Younger elementary students need more sleep. As a former high school nurse, I saw way too many students come to school sleep deprived and unable to function.” @RNSueCullen

“Exactly right, insufficient sleep leads to high rate of absenteeism, low academic achievements.” @doctor_javaid

Q3: What information is important to give your school nurse?

“Immunization records, copy of medications taken at home and needed at school, copy of severe allergies, copy of chronic medical diseases requiring school nurse intervention.” @RNSueCullen

“It’s important to inform about medical conditions and also about medications even being taken at home. It’s also important to inform your school nurse about your child’s allergies, including food allergies or allergies to any medications.” @doctor_javaid

“Inform your school nurse about known food allergies.” @Stayfit_eat real

Q4: How important is nutrition to learning and staying focused?

“Studies show that children who eat a nutritious breakfast function better and have better concentration and more energy.” @doctor_javaid

“Our kids need nutrients from food to be able to function properly. Malnutrition in children can result in learning disabilities and poor growth. Providing balanced meals and snacks will allow them to be able to stay focused and energized.” @Stayfit_eatreal

“Starting off their day with a healthy breakfast helps them stay more focused in class.” @RNSueCullen

Q5: What are ideas for healthy breakfasts, snacks and lunches?

“A balanced meal and snack should include vegetables, fruits, grains, good source of protein and a serving of milk. Snack: 1-ounce of whole grain cereal (granola), ½ cup of fruit, ½ cup of yogurt. Dinner: Grain (rice), vegetable (broccoli), protein source (chicken or beans) and 1 cup of dairy. Review the nutrition label first, review sugar content and ingredients. Definitely look for the better options.” @Stayfit_eatreal

“I would recommend whole grains, whole grain toast, cereal, milk, yogurt, peanut butter, egg or cheese and fruits. You can put some fruits into cereals and sprinkle brown sugar for those taste buds here and there. Avoiding sodas is very important. Each 12-ounce soft drink contains approximately 10 teaspoons of sugar. Water is best. Drinking just one can of soda a day increases child’s risk of obesity by 60 percent.” @doctor_javaid

“Sugary cereals tent to lack the nutrients (empty calories) easily found in whole grain cereal. A child who drinks soda is more likely to have low calcium and vitamin D. Like @doctor_javaid said, preparing the cereals with fruits or dry fruit, honey or brown sugar can be a way to train the taste buds.” @Stayfit_eatreal

Q6: How can you keep your child from getting sick when they’re around sick kids?

“Hand washing is very basic and best advice before meals, using the bathroom and after coming home from outside.” @doctor_javaid

“Wash their hands after using the restroom and before meals. Don’t share drinks, keep hands away from their face and get enough sleep to strengthen their immune system.” @RNSueCullen

“Good hand washing, covering your sneezes, getting vaccinated.” @doctoransari

Q7: How can you help your child manage stress (about school, homework, grades)?

“Be supportive and allow time for R&R as well as homework.” @RNSueCullen

“There is good stress and bad stress. Good stress helps complete the task and do them well. And bad stress is when it leads to poor performance. Also, different children process stress differently.” @doctoransari

Q8: What if your child’s anxiety goes beyond normal back-to-school jitters?

“It may be time to seek professional help. SBCSC has social workers, counselors and nurses available to assist students. Most school districts have staff available to help students. Teachers are great at finding help for students.” @RNSueCullen

“Knowing the cause of anxiety could help in reducing it. Also some children are more anxious than others. Bring it up to their health care provider if it is not temporary or it’s affecting their life.” @doctoransari

Q9: What are some tips for managing screen time (phones, tablets, TV)?

“Keep TVs and computers in a main area where parents can monitor their use.” @RNSueCullen

“Make them earn tickets for time. Offer 10 minutes of screen time for one hour of physical activity. When you stay active as a family, your kids would be less inclined to spent time in front of TV. In winter it becomes more difficult but that’s why rules should be enforced about limiting screen time. I agree, no TV, phone, screen or tablet should be babysitting.” @Stayfit_eatreal

“Meal times should be family time, set the limits together and be a role model by establishing screen-free zones.” @doctor_javaid

“Caregivers need to be decisive, no screen time 30 mins before bedtime or else remove the devices. No electronics in bedroom. Habits set in very early.” @doctoransari

Thanks so much to Dr. Ansari, Dr. Javaid, Sue and Mayelin for their amazing insights and to everyone who participated in this chat.

Catch #beaconchat every month @Beaconhealthsys (https://twitter.com/BeaconHealthSys). Join our Twitter and Facebook communities to continue these conversations all month long.

If you have any comments, let us know. We’d love to hear from you!

Written by Heidi Prescott, #beaconchat moderator. Follow me @prescott_heidi on Twitter: https://twitter.com/prescott_heidi