Back to school: health guide for a safe and gradual return to daily routines

Most children return to school and return to their routines without problems, but in some cases, the stress of returning to school can trigger what's known as "post-holiday blues," which can cause adjustment problems. Furthermore, returning to routine can be a bit of an uphill battle, so in this article, we'll provide a series of tips for a safe return to school this September.

As Dr. Isidre Casals, from the Pediatrics Department at the General University Hospital of Catalonia in Barcelona, ​​points out, "the long summer period of almost three months that our children enjoy can cause them to lose some habits that they will have to recover when they return to school."

He believes that one of the habits they will need to recover is having a schedule and obligations for carrying out school activities, as opposed to the flexibility associated with vacations. "They must get used to a routine again, which is necessary and beneficial for them, but sometimes they may find it difficult to restart it."

He says, for example, that when post-vacation syndrome appears in children, these types of cases require a personalized approach and a gradual return to school activities with schedules, obligations, and homework. "We must emphasize that the school routine is beneficial and support them in their return to school, providing them with the support they need," emphasizes Dr. Isidre Casals.

Adaptation problems The stress of returning to school can trigger what is known as 'post-holiday blues'.

Start with the dream

Thus, it indicates that sleep is one of the first aspects we must address with the return to school because in the summer we have probably been "neglectful" and have been more lax with our bedtime and wake-up times.

"Due to more flexible schedules and longer duration of daylight, children's sleep routines are frequently disrupted. It's harder to get them to bed while it's still daylight, and there are also so many activities to do. Returning to school requires restarting the routines necessary for school activities, and this should be done gradually," she advises.

Adapting to the new pace of life Upon returning to school, it is necessary to gradually restart the routines necessary for the return to teaching activities.

In his opinion, it's also preferable to avoid a sudden change the day before school starts. "It would be best to start gradually modifying the routine in the days leading up to school, sending children to bed earlier so they get used to going to sleep at a more reasonable hour, and get used to the day school starts. To achieve this, we need to avoid intense activity after dinner and replace it with calmer ones."

Avoid screens and always take them to bed at the same time.

Here, the Quirónsalud specialist emphasizes that "screens are completely contraindicated," as it has been widely proven that they are harmful to children's development and also make it difficult to fall asleep. This is because, he explains, the light they emit inhibits the secretion of melatonin, the main sleep hormone.

For this reason, Dr. Casal maintains that to reestablish a routine, it's advisable to put children to bed at the same time, and always in the same place, without moving them. "It's preferable for them to learn to sleep alone, and we can use an external aid to help them sleep (a doll, a piece of cloth, etc.). If they wake up, we'll go and reassure them, but it's best not to move them or turn on the light," the specialist emphasizes.

Nutrition, key to academic performance

On the other hand, the pediatrician emphasizes the importance of children maintaining a good diet for optimal academic performance. "Children must be well-nourished to successfully face school activities. Fruits and vegetables should always play a prominent role in the school diet, as they are the main source of nutrients and vitamins necessary for intellectual activity," he emphasizes.

Balanced diet It is very important for children to have a good diet to achieve optimal school performance.

Likewise, she emphasizes the importance of proteins and carbohydrates, which provide the energy necessary for children's physical and muscular development. "A healthy lunch or dinner plate should consist of 50% vegetables, both cooked and raw; and 25% healthy proteins, which include legumes, fish, eggs, poultry, and, to a lesser extent, red meat," she argues.

Furthermore, he points out that the remaining 25% should be carbohydrates and starchy foods, preferably including whole grains and tubers. "In addition, you should drink water with meals and use olive oil for cooking and in salads. The best dessert is fresh fruit," emphasizes Dr. Casals.

She also believes that processed foods should be avoided, "since they are high in fat," as well as what are known as "empty calorie foods." "That is, those that provide only calories, but without any nutritional value, such as sugary drinks, processed juices, cookies, or processed pastries," she emphasizes. She also believes that foods high in sugar, salt, or unhealthy fats should not be part of children's diets.

Lice and viral infections

On the other hand, when children return from vacation, they once again have contact with each other, and this causes infections, especially viral ones, to reappear and become easily transmitted: "It is important that if a child has an infection of this type, they stay home and do not return to school until 24 hours after their fever has disappeared, to prevent the infection from spreading to other children."

Likewise, Dr. Casals believes that giving children antipyretics to lower their fever and then sending them to school should be avoided, as this increases the risk of contagion to other children in the class. “Hygiene measures, such as handwashing, are essential to prevent the spread of illness and should be part of routine school activities. Furthermore, children should be taught this technique so they can incorporate it into their regular activities naturally,” he emphasizes.

Finally, the specialist talks about head lice, "one of the fears of parents of school-aged children." They are frequently spread in schools due to the close proximity of children, which makes it easy for this parasite to spread from one child to another.

In this regard, he maintains that the most effective measure to prevent infection is monitoring for any cases that appear and notifying the families of other children in the class with the affected child. "This way, parents can check for lice or nits, and treatment can be started quickly, preventing the parasite from spreading," he concludes.