As summer winds down, the excitement and challenges of a new season begin to emerge. From getting ready for the academic grind to taking care of your child's health, Door County Medical Center (DCMC) is your go-to resource. Here's a comprehensive guide covering essential topics like bullying, healthy sleep habits, vaccinations, diet, and managing student stress.

Fueling Your Child for Success

As we kick off the new school year, it's a great time to focus on healthy habits, especially during Childhood Obesity Awareness Month. But more importantly, a balanced diet ensures your child has the energy and nutrients they need to succeed in school.

One key way to promote a healthier lifestyle for children is through nutrition. But what exactly does that look like in practice? The U.S. Department of Agriculture (USDA) has updated its guidelines from the old Food Guide Pyramid to the more modern and science-based MyPlate system.

MyPlate is a simple and customizable tool that helps you and your children make better food choices every day. It emphasizes variety and portion control, making it easier to incorporate a range of foods that support healthy growth and development. The website also includes fun and informative cooking music videos for younger children and toddlers.

Whether packing school lunches or planning family meals, MyPlate offers a personalized approach to healthy eating that fits dietary needs, cultural traditions, and budgets. Encourage your kids to make healthy food choices and set the foundation for lifelong wellness.

Healthy Sleep

A good night's sleep is essential for children and teens to function at their best. It is important to remember that children are not adults and have different sleep needs. The American Academy of Sleep Medicine recommends that children aged 6 to 12 get 9 to 12 hours of sleep per night, while teenagers aged 13 to 18 should aim for 8 to 10 hours.

A consistent bedtime routine can help your child wind down and prepare for sleep. This can be a difficult transition from summer to fall, but it is vital to establish as soon as possible. Limit screen time before bed, as the blue light emitted by phones, tablets, and computers can interfere with melatonin production, the hormone responsible for sleep. Creating a quiet, comfortable sleeping environment is also crucial. Encourage your child to avoid caffeine and heavy meals in the evening, as these can disrupt sleep patterns.

And remember, the next time your child or teen requests a little more sleep on the weekend, their growing bodies require more rest!

Promoting Emotional Well-being

Returning to school can be stressful. Academic pressures, social challenges, hormone changes, and extracurricular activities can all contribute to stress. It's important to recognize the signs, including irritability, changes in sleep patterns, withdrawal from activities, and complaints of physical ailments like headaches or stomach aches.

Encourage open communication with your child about their feelings. Can they name particular stressors? Help them manage their time effectively by setting realistic goals and prioritizing tasks. Encourage physical activity, which can reduce stress and improve mood. Practices such as mindfulness and relaxation techniques can also be beneficial. If stress becomes overwhelming, consider seeking support from a school counselor or mental health professional. Door County Medical Center Behavioral Health Services sees patients five years old and up.

Another excellent resource is CredibleMind, an innovative online platform designed to support mental health and well-being for individuals of all ages. Developed by UC Berkeley professor Dr. Deryk Van Brunt, CredibleMind offers an extensive array of expert-vetted resources, including articles, videos, podcasts, and apps, covering over 200 topics. Your teen can explore topics in a safe and confidential environment and at a pace that works for them.

"In an online landscape flooded with options, CredibleMind stands out as a trusted hub for expert-reviewed and endorsed resources. Even better, the platform is free and features local mental health information," says Shauna Blackledge, Door County Public Health Strategist.

If you'd like mental health resources curated specifically for parents, start here.

Bullying: Recognizing and Addressing the Signs

Bullying remains a significant concern in schools and is interconnected to emotional well-being. Caregivers and educators must learn to recognize the signs of bullying, which can include unexplained injuries, lost or destroyed belongings, changes in eating habits, and a sudden reluctance to go to school. If your child reports bullying or if you notice these signs, it's important to take immediate action.

Start by having an open conversation with your child. Listen to their concerns and reassure them that they are not alone. Work with the school to address the issue—schools have protocols to deal with bullying effectively. Encourage your child to stay connected with friends and trusted adults at school. Building strong relationships can be a protective factor against bullying.

Hands down, preventing bullying is always the best option. This needs to start early on in a child's life with open lines of communication, modeling kindness and respect, and teaching kids about bullying. According to Barb Johnson-Giese, Behavioral Health Manager at Door County Medical Center, "If you want your child to talk to you, you need to teach them how to do so by talking to them. Children who are regularly expected to share details of their lives with parents are more comfortable continuing to share what they are doing in adolescence."

Sometimes, a bullying issue can require more nuance and care. Check out DCMC's comprehensive guide and resources on bullying here.

Protecting Your Child and Community

Vaccinations are vital to keeping your child healthy and preventing the spread of contagious diseases. Before the school year begins, ensure your child is up-to-date on all required immunizations. This includes vaccines for measles, mumps, rubella (MMR), polio, diphtheria, tetanus, pertussis (DTaP), and varicella (chickenpox), among others.

Check with your child's healthcare provider to confirm they've received all necessary vaccines. The Centers for Disease Control and Prevention (CDC) provides a recommended immunization schedule that can serve as a helpful guide. Remember, vaccination protects your child and contributes to the health and safety of the entire community by preventing outbreaks of vaccine-preventable diseases.

If you have concerns about your child's health, please contact your healthcare provider at DCMC. Here's to a happy, healthy, and successful school year! Explore our website or call (920) 746-0510 for more information or to make an appointment.

Additional Resources:

U.S. Department of Agriculture. (2020). Dietary Guidelines for Americans, 2020-2025. https://www.dietaryguidelines.gov/sites/default/files/2021-03/Dietary_Guidelines_for_Americans-2020-2025.pdf.