Ask The Provider: Jen Mehling, MSN, FNP-BC

The start of a new school year is exciting for children and parents alike. New teachers, new friends, and new opportunities also mean new routines. While shopping for backpacks and school supplies is important, preparing your child’s health for the school year is just as essential.

Here are a few simple ways to help your child have a healthy and successful school year.

Schedule an Annual Physical
An annual well-child visit is much more than a sports physical. These visits allow your healthcare provider to:

• Monitor your child’s growth and development.
• Screen vision and hearing.
• Discuss nutrition, sleep, and physical activity.
• Address emotional and behavioral concerns.
• Review any chronic medical conditions such as asthma or allergies.
• Complete required school and sports paperwork.
• Ensure vaccinations are up to date.

Many offices become fully booked in late August, so scheduling early can help you avoid last-minute stress.

Pack a Lunch That Fuels Learning
Children learn best when they’re well nourished. A balanced lunch helps maintain energy, focus, and concentration throughout the school day.

A healthy lunch should include:

• Lean protein (turkey, chicken, eggs, cheese, yogurt)
• Whole grains (whole wheat bread, wraps, brown rice)
• Fruits and vegetables
• Healthy fats such as nuts (if allowed at school) or sunflower seed butter
• Water or low-fat milk instead of sugary drinks

Easy Lunch Ideas

• Turkey and cheese wrap with carrots, apple slices, and yogurt
• Whole grain pasta salad with grilled chicken and vegetables
• Homemade Lunchables with whole-grain crackers, cheese, turkey, grapes and cucumber slices

Don’t Forget Sleep
Healthy sleep is one of the most overlooked parts of a successful school year. Begin adjusting bedtime one to two weeks before school starts to make the transition easier.

General Sleep recommendations:

• Preschoolers: 10-13 hours
• School-age children: 9-12 hours
• Teenagers: 8-10 hours

Limiting screen time before bed can also improve sleep quality.

Create Healthy Routines
Children thrive on consistency. Before school begins:

• Practice the morning routine.
• Lay out clothes the night before.
• Pack backpacks and lunches in the evening.
• Set regular meal and bedtime schedules.
• Encourage at least 60 minutes of physical activity each day.

Remember Mental Health
Returning to school can bring excitement, but it can also cause anxiety. Talk with your child about how they’re feeling and encourage open communication. Watch for changes in sleep, appetite, mood or school performance that may indicate they are struggling.

If concerns arise, never hesitate to reach out to your child’s healthcare provider.

A Healthy Start Leads to a Successful Year
Preparing for school isn’t just about buying pencils and notebooks. Scheduling annual checkups, staying current on immunizations, encouraging healthy eating habits, establishing routines, and supporting your child’s emotional well-being all contribute to a successful school year.

As a family nurse practitioner, I encourage parents to think of back-to-school season as the perfect opportunity to invest into their child’s health. Healthy children are better prepared to learn, grown, and enjoy all the opportunities a new school year has to offer.

Need a primary care provider? Jen Mehling is accepting patients at our Charlton Family Health & Specialty Center. Call 518-839-0606 to set up your appointment.