Back to home Aug 2012
Pediatrics
Maintaining Healthy Habits Makes Going Back to School Easier
Summer break—the chance to wake up late, play video games and forget the
routine of the school day. With the end of summer comes the return to school
and the need to get back into a routine.
"Summer break gives students a chance to think about lifestyle choices, like diet and exercise habits, sleep, and how they use the TV and computer," says pediatrician, Thomas Schiller, M.D. "Many kids—or parents—like a break from all the busy school routines, and just want to relax, often leading to some costly bad habits: staying up very late, excessive TV/video games, junk food, etc. Some kids take the summer as an opportunity to 'shape up' by doing some serious exercise routines and improving their diet. We recommend eating sensibly all the time."
Dr. Schiller recommends:
- Five servings of fruits and vegetables a day
- Choosing healthy sources of protein, such as lean meat, nuts and eggs
- Serving whole-grain breads and cereals that are high in fiber
- Broiling, grilling or steaming foods instead of frying them
- Limiting fast food and junk food
- Offering water and milk instead of sugary fruit drinks and sodas
Dr. Schiller emphasizes the importance of sleep to students who want to excel in school and on their homework. "My advice to students is to keep a regular sleep routine, even through the summer, typically including 8-10 hours of sleep every night," he says. "For students who let their routine slide, getting back into the school sleep schedule at least one week before the start of the school year will help the transition."
Students also may experience stress as they head to class. "Students feel the pressures of getting good grades, peer pressures, wanting to be liked, bullying, ridicule by friends, dating worries, acne, family arguments...and the list goes on," Dr. Schiller says. "My advice to students is: always give everything your very best. It doesn't have to be perfect, just your best."
Part of being the best is listening to parents and taking time away from social media and video games. "The games are truly very fun and challenging—so much so that some students become addicted to video games," Dr. Schiller says. "This can be, and often is, very destructive to the student's future in the form of reduced school performance, less exercise, less family time, poor social skills, and increased risk of obesity, violent behavior and sleep deprivation. I advise parents to limit these games to only non-school days and fewer than two hours a day. Be keenly aware of the content, and supervise closely. No TVs or computer games in bedrooms."
For students of all ages, Dr. Schiller advises hitting the books, but maintaining a wellrounded life, even when carrying those school supplies. Look for a backpack or book bag that is efficient, but not too large for your child.
"Backpacks are certainly a cause of back or neck pains, and headaches in students," he says. "Keeping the load as light as possible, and storing heavy books at home or school can help. Also, wear the backpack with both arms, to help distribute the weight evenly."
“"My advice to students is to keep a regular sleep routine, even through the summer, typically including 8-10 hours of sleep every night,” Dr. Schiller says.
Pediatric Obesity Problems
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Thomas Schiller, M.D.
Pediatrics
Lee Physician Group
650 Del Prado Blvd.
Suite 107
Cape Coral, FL 33990
239-343-9888
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