Back to School Tips from your Chiropractic Physician

Back to School Tips

With children across America gearing up to begin the school year, what better time to explore some ideas to help ensure your child starts the school year healthy and happy.

The following are ways to start the school year healthy:

Backpack Safety

  • Your child should carry no more than 10-15% of their body weight in their school bags.
  • If your child uses the traditional backpack – urge them to wear both straps.
  • Adjust the pack so the bottom sits at the waist and the straps are snug against the shoulders.
  • Watch this video as Dr. Barefoot walks through how to properly adjust and wear a backpack.




Help Your Child Have a Healthy Immune System

  • Limit your child’s exposure to processed and sugary foods and focus on eating more nutrient dense whole foods.
  • Help your children develop the habit of drinking water throughout the day rather than juices, soft drinks, or sports drinks.
  • Make sure they are getting a good night’s rest, between 10-14 hours a night.




Be Well Adjusted

  • Remind your child of their posture – especially sitting at their desk.
  • To sit correctly at a desk, they should:
    • Sit with their back against the back of the chair.
    • Keep their shoulders relaxed.


Start the Day off Right

  • It is important to eat a healthy breakfast every day to provide children with fuel their┬ábrains and bodies need throughout the day.
  • Try to choose breakfast foods that are rich in whole grains, fiber, and protein.
  • Try to avoid sugary┬ábreakfast foods.


Stay Hydrated

  • Make sure your child drinks plenty of water throughout the day.
  • Try to avoid sugary and caffeinated drinks.
  • Watch this video and hear what Dr. Barefoot has to say about some of the popular hydrating sports drinks on the market today.




Walking & Biking Safety

  • Make sure your child knows the route to school and home, whether biking or walking.
  • Discuss with your child the rules of the sidewalk, street, and crosswalks.
  • Be sure to always wear a helmet when riding a bike.



Pack a Healthier Lunch

  • Try to think ‘outside the lunch box’ with these tips!
  • Try to include food from at least three food groups.
  • Get your kiddo involved – allow your child to choose and prepare their own lunch.
  • Let your child pick out a reusable lunch bag or box, something new!
  • Avoid filling your child’s lunch box with lots of sugary treats.


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