As the new school year approaches, it’s time for families to start getting ready. There are school supplies to buy, schedules to figure out and haircuts to arrange. Making the transition from summer vacation to the school year with a renewed focus on wellness is also a smart idea.

Prowers Medical Center Certified Nurse Practitioners Sheila Spears and Julia Tidswell offer the following tips for keeping your whole family healthy as kids return to school.

1. Emphasize handwashing

Family Medicine Services

To learn about Family Medicine Services at Prowers Medical Center or to schedule an appointment with Sheila Spears or Julia Tidswell, call 719-336-6767 or visit prowersmedical.com

Teach children how and when to wash their hands.  Not only will this protect them from unwanted germs they’re sure to encounter at school, but it will also help safeguard everyone in your home.

First the how: Wet your hands. Apply soap. Rub hands vigorously together for at least 20 seconds, scrubbing every surface completely top and bottom. Try singing the ABC song as you wash because that takes about 20 seconds if you don’t rush it. Rinse well and dry.

And the when? Always wash your hands before eating, after blowing your nose, after touching animals and after using the bathroom.

2. Shore up sleep schedules

Sleep helps our immune systems work properly. The American Academy of Pediatrics recommends 12-16 hours a day for babies, 11-14 for toddlers, 10-13 for 3- to 5-year-olds, 9-12 for 6- to 12-year-olds, and 8-10 for teenagers. If your kids have been sleeping in during the summer, start transitioning back to school-year schedules right now.

3. Schedule well-child checks

It’s important to keep kids on a regular check-up schedule.  This ensures their vaccinations are up to date as required by the school and helps develop a relationship with a provider so that when the child is ill, they will know what to expect with an office visit.

4. Limit screen time

Set up family rules about screen time. Try to keep it to two hours a day or less.  This includes all screens—TV, computer and phone. No screens in bedrooms or at the dining table are best.

5. Provide a good breakfast

Eating a good breakfast that includes both protein and complex carbohydrates, such as oatmeal or whole-grain cereals, helps our brains work and keeps our energy levels up.

6. Create study zones and times

Helping kids develop good study habits now will carry on into their college and professional lives. Set up a quiet place where there are no distractions, and make family rules about homework, such as finishing it before entertainment time.

7. Do a family safety review

Have a family meeting about safety. Make plans for what to do in case of a fire or other emergency. Test smoke and carbon monoxide detectors. Discuss use of helmets and seatbelts. Ask your children if they have any safety concerns and talk about those as well.

8. Stock up on healthy snacks

Avoid junk food and remember that healthy snacks not only help keep kids healthy, but they can also be easy and convenient, too. Stock up on fresh or frozen fruit and vegetables (carrots, celery, mixed berries), apple slices and peanut butter, whole-grain crackers/bread/cereals, yogurt and unsalted nuts.

9. Build in daily exercise

Exercise keeps you healthy while increasing your energy. It also promotes healthier eating patterns, mood and sleep, and it prevents or slows brain disease. Together with a balanced and nutritious diet, exercise is key to healthy bodies and minds.

10. Plan for family dinners

Keeping up on how your child is doing physically, socially and emotionally is a great way to build a strong relationship.  Having a sit-down family dinner together most nights is one good way to achieve this. You can also try other regular rituals, such as going out for a snack together, watching a TV show or movie, playing a board game or sharing an outdoor activity.