A Checklist for Kids and Parents Heading Back to School

Schedule Wellness Check-ups

A wellness check-up, also known as an annual physical, is a comprehensive health evaluation that helps prevent illnesses and detect potential health issues early. These check-ups are essential for maintaining good health and ensuring your family is ready for the challenges of a new school year.

For Kids

For children, annual wellness visits are vital for tracking growth and development. During these appointments, pediatricians monitor height, weight, and other important developmental milestones. It's an excellent opportunity to discuss any health concerns or changes you've noticed in your child. Your doctor can also provide valuable guidance on nutrition, exercise, and even stress management techniques tailored to your child's age and needs.

For Parents

Don't forget about your own health while caring for your kids! We understand that finding time for yourself can be challenging amidst the back-to-school rush, but it's crucial to prioritize a check-up with your primary care doctor.

Use this time to update your primary care doctor on any changes in your health, no matter how small they might seem. Annual check-ups for adults typically include screenings for common health issues such as high blood pressure, diabetes, and certain cancers, depending on your age and risk factors.

Moreover, your annual physical is an excellent opportunity to discuss stress management and create a personalized wellness plan. Remember, taking care of your own health isn't selfish – it's necessary. When you're at your best, you're better equipped to handle the demands of parenting and support your family through the busy school year.

Update your Immunizations

Immunizations are a crucial component of preventive healthcare, designed to protect individuals from serious, potentially life-threatening diseases. These vital shields against illness aren't just for children – they're necessary throughout your life to maintain optimal health and immunity.

Staying current with your immunizations doesn’t just protect you and your family; it also contributes to community health. By preventing the spread of infectious diseases, you’re helping to protect those who can’t be vaccinated due to age or health conditions.

For Kids

For school-aged children in Alabama, certain immunizations are mandatory for school attendance. Parents should review the Alabama Department of Public Health's immunization requirements to ensure their children are up-to-date.

Common childhood vaccinations include:

• MMR (Measles, Mumps, Rubella)
• DTaP (Diphtheria, Tetanus, Pertussis)
• Varicella (Chickenpox)
• Meningococcal vaccines

Consult with your child’s pediatrician to determine if any updates are needed before school starts this year.

For Parents

Don't assume your childhood vaccines provide lifelong protection! It's essential to review your own immunization status regularly. Many adults need updates on certain vaccines, such as the Tdap booster, which protects against tetanus, diphtheria, and pertussis. If you haven't received it already, consider the HPV vaccine, which can prevent several types of cancer.

As we approach flu season, it's time to plan for annual flu shots. Consider making this a family affair – protecting everyone from the seasonal flu can significantly reduce sick days and keep your household healthy throughout the school year.

Establish Healthy Sleep Routines

As summer winds down, many families find their sleep patterns have shifted. Late sunsets, sleeping in, and enjoying summer activities often lead to bedtimes that aren't sustainable during the school year. As you prepare for back-to-school season, it's crucial to establish (or re-establish) healthy sleep routines for the entire family.

For Kids

Adequate sleep supports growth, boosts learning capacity, and enhances emotional regulation.

Remember, sleep needs vary by age:

• Children 6-12 years old need 9-12 hours of sleep each night
• Teenagers 13-18 years old require 8-10 hours of sleep each night

Don't wait until the first day of school to adjust bedtime routines. Start gradually shifting bedtimes earlier about two weeks before school begins.

For Parents

Parents, you’re not off the hook! Adults need sufficient sleep to maintain cognitive function, manage stress, and support overall health. Aim for 7-9 hours of sleep per night. By modeling good sleep habits, you're teaching your kids the importance of prioritizing rest.

Tips for Improving Sleep for the Whole Family

Try one or more of the following tips to improve sleep for the whole family:

1. Establish consistent bedtime and wake-up times, even on weekends.
2. Create a relaxing bedtime routine, such as reading or gentle stretching.
3. Make bedrooms conducive to sleep – dark, quiet, and cool.
4. Limit screen time before bed, as blue light can interfere with natural sleep cycles.
5. Avoid caffeine and heavy meals close to bedtime.

By prioritizing healthy sleep routines, you’re setting your family up for a successful and energized start to the school year.

Manage Medications and Health Supplies

While you're checking off items on your back-to-school shopping list, don't forget to stock up on medications and health supplies for your family. The first few weeks of school are hectic enough without having to make an unexpected dash to the pharmacy for regular medications or to restock a depleted first-aid kit.

For Kids

For children with ongoing health needs, start by checking their medication supplies. Ensure you have enough of their regular medications to last through the busy back-to-school period. Don't forget to provide the school with any necessary medications, both prescription and over-the-counter, along with clear instructions for their use. Remember, schools typically require signed paperwork from healthcare providers for any prescription medications to be administered during school hours.

For Parents

Now's the time to organize your own medication needs too. Create a system for managing daily medications, especially those that need to be taken before the morning school rush. Refill your prescriptions and consider setting up automatic refills to save time in the future. It's also a good idea to refresh your home first-aid kit and pack a small one for your car.

Staying organized with medications and health supplies helps you manage both routine and unexpected healthcare needs. Here are a few tips:

• Use pill organizers for daily medications
• Set reminders on your phone for medication times
• Keep a list of all family medications and dosages in your wallet or phone
• Store medications in a cool, dry place out of children's reach

Taking steps now to organize your medications and health supplies can simplify your transition and minimize stress as kids head back to school.

Prioritize Mental Health

As the back-to-school season approaches, it's crucial to remember that mental health is just as important as physical health. The transition from summer to school routines can be stressful for both children and parents, so it's essential to prioritize emotional well-being for the whole family.

For Kids

Returning to school can bring a mix of excitement and anxiety. Encourage open conversations about their feelings regarding the new school year. Help them develop and practice coping strategies for dealing with stress, such as deep breathing exercises or journaling. Establish support systems by connecting with friends, teachers, and school counselors who can provide additional emotional support during the transition.

For Parents

Parents, don't forget to take care of your own mental health during this busy time. Summer can be hectic for parents, so as you transition into the school year, make sure to schedule time for self-care activities. This could be as simple as reading a book, going for a walk, or enjoying a quiet cup of coffee before the morning rush.

Stay connected with your own support network of friends and family. Sharing experiences and concerns with other parents can provide valuable emotional support and practical advice. If you're feeling overwhelmed, consider talking with a therapist or your primary care doctor. Remember, taking care of your mental health not only benefits you but also enables you to better support your children through stressful seasons.

At MedHelp clinics in Birmingham, we're here to support your family's year-round health needs. Knock off several back-to-school checklist items with one quick visit: get immunizations, refill prescriptions at our onsite pharmacy, or even talk with one of our providers about your mental health needs. No appointment is needed for urgent care visits – walk-ins are always welcome. We can also help you find a primary care doctor that fits your schedule and meets your needs.