Dr. Katelyn MacKenzie is Chief of Pediatrics at Niagara Health. This column appeared in the St. Catharines Standard, Niagara Falls Review and Welland Tribune.
As both a pediatrician and a mom of two energetic boys, age 4 and 8, I know firsthand how exciting - and sometimes overwhelming - the back-to-school season can be.
Shifting from summer freedom to school routines takes some preparation, but a few simple steps can make the transition smoother for kids and parents.
I chose pediatrics because it’s the most rewarding and fun specialty, in my opinion. I get to work with patients from newborns right through to 18 year olds, and I see how early prevention and healthy habits can positively shape their lives. It’s a specialty that blends my love of science and problem-solving with the privilege of connecting with families and supporting kids as they grow.
Here are a few practical tips as your family gears up for September:
Sleep matters
Re-establishing a healthy sleep schedule is key. Start adjusting bedtimes and wake-up times a week or two before school begins so mornings aren’t a shock to the system. School-aged kids typically need 9–12 hours of sleep each night, depending on age.
Fuel with good food
Stock your fridge and pantry with simple, balanced options for breakfasts, lunches and snacks. Focus on fruits, vegetables, whole grains and protein. Involving kids in meal prep can also encourage them to try new foods.
Keep moving
Exercise is just as important during the school year as it is in summer. Whether it’s walking to school, playing outside after class or joining a sport, regular activity boosts both physical health and mood.
Check vision and vaccines
Make sure your child’s vision is checked — poor eyesight can affect learning. Also confirm that their vaccinations are up-to-date to protect them and others from preventable illnesses.
Support emotional health
Many kids feel nervous about new teachers, classmates or routines. Talk with your child about their feelings, listen to their worries and reassure them. Some kids benefit from a simple run-through of the first day — practicing the route to school or meeting the teacher in advance, if possible.
Practice safety
Handwashing before eating and after using the bathroom is one of the best ways to prevent illness. For older kids, make sure their backpack is the right size and worn correctly to protect their back and shoulders.
Back-to-school is always a big transition, but with a little planning and support, families can set the stage for a healthy and successful year ahead.
