Tip Sheets and Story Ideas

August 23, 2004

Contact: Susan Nielsen, College of Nursing News Bureau, 509/991-9151, susann@wsu.edu

Back to School Tips for Staying Active and Healthy

Importance of immunizations: As the start of the school year approaches, immunizations for school age children are essential. Vaccines keep children healthy by preventing serious diseases. When children are vaccinated it protects not only the child, but the community as well. Before starting school, children must be immunized for the complete series of diphtheria, tetanus, pertussis, measles, mumps, rubella and polio. Parents need to consult their health care provider to determine what other vaccinations their children need, and keep accurate and updated immunization records.

Sue McFadden, nurse practitioner at the People’s Clinic at the WSU Intercollegiate College of Nursing, says the vaccine for chicken pox is also available. This vaccine is particularly important for children who have not contracted chicken pox in their preteen years, as teens and young adults who have not had it before are at risk for long term complications. For assistance in reaching McFadden, smcfadden@wsu.edu, contact Susan Nielsen, College of Nursing marketing and communications manager, at (509) 991-9151, susann@wsu.edu.

Time for bed: With the end of summer nearing, children need to start preparing for early school mornings. Children need time to get used to a new sleep schedule before the school year begins. Start a week or two before school, waking children up early as if they were going to school. This will make the transition from sleeping in late to waking up early smooth. Studies show that children and teens may need at least 8.5 hours of sleep each night to function optimally. Children lacking quality sleep are susceptible to sleep deprivation and other serious health effects. Eliminating sugary foods and drinks before bedtime makes it easier for children to fall asleep.

Sue McFadden, nurse practitioner at the People’s Clinic at the WSU Intercollegiate College of Nursing title, advises that limiting television and computer time can help to ease the transition to bed. Consider using the hour before bedtime to share stories and read. A bedtime ritual can make the shift to early school mornings more peaceful and enjoyable for the entire family. For assistance in reaching McFadden, smcfadden@wsu.edu, contact Susan Nielsen, College of Nursing marketing and communications manager, at (509) 991-9151, susann@wsu.edu.

Eat breakfast: No matter how hectic school mornings can be, it is essential that children eat breakfast before heading out of the door. Studies have shown that children who eat breakfast are more alert and perform better on tests than students who’ve skipped breakfast. Eating breakfast has also been linked to improved concentration, problem solving ability, memory and mood. Hungry children are often easily distracted, irritable, and tired.

According to Jackie Banasik, associate professor at the WSU Intercollegiate College of Nursing, what children eat for breakfast is just as important as whether or not they eat. Foods that are high in sugar and low in protein often lead to a midmorning slump in attention span. Breakfast foods such as cooked oatmeal and whole grain breads or cereals combined with a protein source such as milk, eggs, yogurt or peanut butter will keep the energy level up and the hunger level down until lunchtime. For assistance in reaching Banasik, banasik@wsu.edu, contact Susan Nielsen, College of Nursing marketing and communications manager, at (509) 991-9151, susann@wsu.edu.

Backpack basics: Wearing a backpack is standard equipment for most school age children. More and more children are beginning to experience back problems as a result off carrying too much weight on their backs. To decrease the risk of injury, backpacks should have padded shoulders to reduce pressure on the nerves around arms. Use both shoulder straps, making them snug. The maximum weight for a loaded backpack should not exceed 15 percent of a child’s body weight

Sue McFadden, nurse practitioner at the People’s Clinic at the WSU Intercollegiate College of Nursing, advises parents to consider having their children pull their books in a bag with wheels, and to minimize what children carry in their backpack. For assistance in reaching, McFadden, smcfadden@wsu.edu, contact Susan Nielsen, College of Nursing marketing and communications manager, at (509) 991-9151, susann@wsu.edu.