Smart Start: School

By Melissa LoParco

ESSENTIAL TIPS FOR SCHOOL SUCCESS

It can be challenging to get our school-aged kids back into a good daily routine. According to Dr. Julie Sweeney, a board-certified pediatrician and integrative medicine specialist at SproutWell in Darien, there are four areas that are key to setting your kids up for a successful school year.

1. Establish a good sleep routine

Now is the time to reestablish good sleep habits! Children need anywhere between 9-12 hours of sleep a day. Not getting enough can impact their mood, behavior and focus. Here are a few tips: 

• Get bright light exposure within one hour of waking (preferably sunlight outside).

• Limit screen time at least 60 minutes before bed. Try a “no screens after dinner” rule.

• Add a relaxing activity in the evening, like listening to music, yoga or journaling.

2. Help create healthy eating habits

We have many opportunities during the day to offer our kids brain-boosting, nutritious foods. Here’s some advice from Kristen Smaldone, a pediatric registered dietitian, affiliated with the SproutWell practice:

• Set meal and snack times to your typical family or school routine. When home, eat together whenever possible.

• Pick balanced meal options, with a child’s preferences in mind. Exposure to new foods is important even if they don’t always eat it.

• When packing lunches and planning healthy meals and snacks, let your child choose between “this” or “that” to help them feel a sense of autonomy.

• A breakfast with a low glycemic index can improve your child’s attention, working memory and executive functioning. Choose foods like oats, eggs and Greek yogurt with fruit.

3. Make sure they’re getting the nutrients they need

Not all kids need a multivitamin and not all multivitamins have the right blend of nutrients. Specialists like Kristen and Dr. Sweeney can help determine what each child needs to optimize their health. 

• Supplements are needed when a child’s diet is lacking certain key nutrients. Kids who have a limited diet, food allergies or certain medical conditions may be more likely to need a personalized supplement plan.

• In the US, supplements do not require pre-market approval to make sure the label is accurate or the product is safe. Consider manufacturers that undergo third party testing to vouch for its quality (i.e., NSF).

• Iron, vitamin D and omega-3 are three of the most common supplements kids might need. These or any supplements should be provided under the guidance of a healthcare provider. 

4. Make exercise a daily activity

Outside play is a great way to support movement and exercise. Having the whole family involved can be fun for everyone. Here’s what you should know:

• Children from age 6 and up should get 60 minutes of moderate to vigorous aerobic activity daily (vigorous activity at least three days a week). Keep it fun! Include muscle strengthening and bone strengthening activities three days/week.

• Exercise is great for our brain, muscles, bones and heart. It improves sleep and behavior as well as academic performance and focus!

• Yoga is also amazing for kids. Pediatric studies have shown it to be beneficial for school performance. Did you know that SproutWell has its own yoga studio?

If you need a more personalized approach for your child, consider reaching out to your local integrative pediatrician or a pediatric registered dietitian.

*This article was published in Darien New Canaan Lifestyle Magazine (August 2024)