What Things Can you Do Now to Prepare to be Healthy During the School Year?

family healthy school wellness Aug 14, 2023


The commencement of a new school year represents a time of excitement, growth, and fresh opportunities. However, it also brings unique challenges concerning the health of students, parents, and teachers. From nutrition to exercise, mental well-being, sleep, and illness prevention, various aspects must be thoughtfully considered and planned for a truly successful and healthy school year. This guide aims to present actionable steps in each of these areas, backed by credible research, to prepare you and your family for the year ahead.


Build Healthy Eating Habits


Nutrition Planning: The Foundation of Well-Being


Importance: Research indicates that breakfast consumption is linked to enhanced cognitive performance and higher energy levels throughout the day.

Action Steps for Parents & Students: Collaborate on creating a weekly breakfast menu with nutritious ingredients. Include older family members in the planning to ensure they, too, start the day right.



Importance: Home-made lunches with fresh ingredients can lead to healthier choices and foster a connection with food.

Action Steps for Parents & Students: Experiment with various nutritious recipes, creating a meal plan together.


Dinner and Snacks:

Importance: Planning balanced dinners and healthy snacks aids in overall well-being.

Action Steps for Families: Have weekly dinner planning sessions, involving everyone, including grandparents, in choosing menus and preparing meals.


Staying Hydrated

Importance: Adequate hydration is essential for mental and physical performance[3].

Action Steps for All Ages: Carry reusable water bottles and replace sugary drinks with water, herbal tea, or diluted fruit juice. Create a family hydration challenge.


Exercise and Physical Activity: Energize Your Life


Daily Exercise

Importance: Regular exercise boosts mental and physical health, reducing the risk of chronic diseases.

Action Steps for Families: Set family fitness goals, incorporate at least 30 minutes of moderate exercise daily, even for older family members.


Family Activities

Importance: Activities that include every family member can promote bonding and health.

Action Steps for All Ages: Explore local parks, trails, or community centers for family activity opportunities. Create family games that everyone can participate in.


Mental Wellness: Harmony of Mind


Stress Management

Importance: Stress can lead to numerous health problems, but mindfulness and meditation can aid in stress reduction.

Action Steps for All Ages: Introduce relaxation techniques such as deep breathing or meditation to the family routine. Share calming activities with older family members. 


Building a Support System

Importance: Supportive relationships foster emotional stability.

Action Steps for Families: Encourage open communication within the family. Plan regular family activities, including with grandparents, to foster connection and mutual support.


Sleep Importance: Rest and Renew


Importance: Adequate sleep is crucial for cognitive function, mood, growth, and overall health[7].

Action Steps for All Ages: Establish a consistent bedtime routine for everyone, from children to older adults. Keep screens out of bedrooms, and share sleep education with the whole family. Educate children about the importance of sleep for growth, learning, and well-being.


Action Steps to Take Now: Safety First


Illness prevention is key as the school year approaches.

  • Vaccinations: Make sure vaccinations are current for all family members. Arrange appointments for vaccinations and check-ups now.
  • Hygiene Practices: Reinforce proper hygiene across all ages. Create fun and engaging ways to teach children proper hand-washing techniques.
  • Regular Check-ups: Schedule health check-ups for children, parents, and older adults.
  • Educate About Illness Prevention: Teach about common illnesses, signs, and prevention. Discuss and model proper coughing and sneezing etiquette.


Future Areas for Research


  • Technology in Health Promotion: Exploring educational apps or platforms tailored for various age groups.
  • Impact of School Environment: Analyzing school policies and their health implications.
  • Personalized Health Programs: Developing personalized health programs for children, parents, and older adults.




The road to a healthy school year requires thoughtful planning, commitment, and execution of the actionable steps outlined above. Embracing these strategies will not only fortify the body against illness but also nourish the mind and soul, setting the stage for academic success and personal growth. Let us all make a conscious decision to prioritize health this school year, starting right now.


Further Reading

  1. Rampersaud, G.C., et al., "Breakfast habits, nutritional status, body weight, and academic performance in children and adolescents." Journal of the American Dietetic Association, 105(5), 2005, p. 743-760.
  2. Caruso, M.L., "The Relationship between School Lunch and Healthy Eating in Children." Childhood Obesity, 11(6), 2015, p. 709-710.
  3. Popkin, B.M., et al., "Water, Hydration, and Health." Nutrition Reviews, 68(8), 2010, p. 439-458.
  4. Warburton, D.E.R., et al., "Health benefits of physical activity: the evidence." CMAJ, 174(6), 2006, p. 801-809.
  5. Chittaro, L., & Vianello, A., "Computer-supported mindfulness: Evaluation of a mobile thought distancing application on naive meditators." International Journal of Human-Computer Studies, 72(3), 2016, p. 337-348.
  6. Uchino, B.N., "Social Support and Physical Health: Understanding the Health Consequences of Relationships." Yale University Press, 2004.
  7. Walker, M., "Why We Sleep: Unlocking the Power of Sleep and Dreams." Scribner, 2017.

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