The Tribune

By Dr Monique Thompson

AND just like that, the summer has passed and it is time for the kids to return to school for another exciting year. This week, I wanted to give you a few quick, healthy, holistic tips for an easy transition into this promising school year.

Medical

Being a physician, I naturally gravitate to the medical aspects of things when it comes to health. If your child is starting at a new school it is likely that the school will require a medical form be completed as well as proof of a child’s vaccinations. Be sure to have that done in advance so that if blood work is involved results can be returned in due time. Some students may need hearing and vision screens as well.

Nutrition

Truth is, getting into a routine is not only good for the kids, but for us parents as well. You may have been able to get away with skipping preparing breakfast before you left for work, but say goodbye to those days; breakfast is still the most important meal of the day. Studies show that when children have a bountiful breakfast they function and perform better in school. Start them off right in the mornings. Lunch preparations should include healthy sandwiches, fruits, vegetables, nuts, yogurt, and water, water, water! And no more than 6-8ozs of “100 per cent” juice. When settling in for the evening, make an effort to have dinner by 7.30pm the latest.

Supplements

I cannot in good faith mention nutrition without talking, however briefly, about supplements. A typical regimen I have children on include good, high-quality multivitamins and minerals, vitamin D, fish oil and probiotics. It supports healthy functioning of the brain, supports their body as they grow, and keeps the immune system in check.

Routine

One to two weeks before school opens begin breaking kids out of the summer habit of getting up when they feel like it and going to bed when they absolutely cannot stay awake any longer. Set their normal bedtime hours and allow the time they wake to be variable.

Exercise

Research has shown that kids who get at least one hour of physical activity per day perform better in school. Exercise helps get oxygen to the brain, allowing better concentration. It releases endorphins (feel good hormones) and relieves stress. Exercise also prevents the development of obesity which is on the rise in children in the Bahamas and can lead to diabetes, high blood pressure, joint problems and heart disease.

Sleep

Children require on average nine hours of night per sleep to be highly functional. The amount of sleep children attain is just as important as the quality of sleep. When kids are resting at night, ensure that they are in a dark, quiet room. This allows better functioning of the circadian rhythm (day/night regulation), and better production of melatonin and hormones necessary for children to grow.

Mental/emotional concerns

This is one aspect of going back to school that many parents do not readily consider. Keep in mind that for kids this is a time of newness – new environments, new teachers, new friends and new experiences. These are all social adjustments that each child has to make. As parents and guardians, we can do our part to ensure that this area of our child’s life goes smoothly. Spending time each day during this new period listening to your child’s interests, likes and dislikes during the school day will help in the transition. It is also important to touch base with teachers to get their view on how your child is adjusting.

It is my hope that these tips will be as useful and helpful to you as they have been for my family. I wish every reader a happy, healthy and prosperous school year!

• Dr Monique Thompson is the founder of Cornerstone Healing Institute, an integrative family medicine clinic that focuses on educating patients on healthier lifestyles and preventing disease. Contact 356-0083 with any questions/comments. Visit www.chibahamas.com for more information.