The Cupertino Courier

Education

Sleep, food and hand-washing are the keys

By ERIN HUSSEY

Say goodbye to hours of videogames, beach towels and late night movies. Sunnyvale children are going back to school. With more than 1,000 local students heading back to the classroom, the physicians at the El Camino Medical Group would like to offer some tips for keeping children healthy.

"The best thing kids can do to stay healthy is wash their hands and avoid touching their mouths," Dr. Paul Protter said.

The reason? Students are constantly exposed to germs, so they need to be in the habit of washing their hands frequently.

"It's important for parents to model the right behaviors and wash their hands before they eat and anytime they are dirty," Protter said.

Adding a small dispenser of anti-microbial hand rinse to a child's backpack to use throughout the day can limit germ exposure.

Correct sleeping and eating patterns are also essential. Parents should establish a reasonable bedtime so children are well rested and ready to learn every morning. The average child needs nine to 10 hours or more of sleep each night. One way to help children make the transition from summertime hours to school hours is by enforcing their school sleep schedule one week prior to the actual start date.

"It helps change their biological clocks," Protter said.

Exercise helps promote an early bedtime and good night's sleep. After-school sports and other extracurricular activities are excellent ways for children to get the exercise they need.

Eating is also crucial. Kids are more alert and do better in school if they eat a good breakfast and lunch, but it's not always about what they eat but how much they eat.

"A big lunch makes you sleepy and you don't want kids to be sleepy after lunch. School is not the place to be eating a whole lot of food."

Another item to check before students walk out the door is their backpack. As a general rule, children's backpack should not weigh more than 15 percent of their body weight. Backpacks should be worn snug over both shoulders so the bag lies two inches above the waist.