You’re back to school and that means shared classroom space and public areas can become breeding grounds for illnesses and injuries. Although ailments cannot always be avoided, the following tips can help you stay well physically and mentally. I wish all students a very safe and healthy school year.
- Get Enough Sleep – Settle down before bed with a relaxing routine. Turn off the TV and electronic games. Take a warm shower or bath. Sit up in a chair and read a magazine or good story until you’re sleepy. When going to bed, prevent a morning headache by adjusting your pillow to avoid neck strain. The amount of sleep an individual needs varies with age and individual needs, but ranges between 8 and 12 hours. You should wake up feeling rested and refreshed.
- Eat a Healthy Diet - This is so important for your brain development and immune system. Eat balanced daily meals with whole grains, lean proteins, colorful fruits, veggies, dairy products and healthy snacks. Limit fats, sugars and processed foods. Hydrate by drinking enough water throughout the day.
- Ease Morning Stress – After dinner, put books and completed homework into your backpack. Select an outfit and find weather-appropriate outerwear for the bus stop in the morning. Write a brief “to do” list in your daily planner for the next day. Staying organized helps clear your mind of the small stuff to help you maximize your learning potential. This can also assist you with getting quality sleep.
- Be Keen and Clean - Clean clothes, brushed teeth and combed hair helps you feel your best. When in the classroom – or anywhere – cough and sneeze into your sleeve and not on your neighbors. Do not borrow combs and hats. This can put you at risk for head lice. To prevent cold germs from spreading, use hand sanitizer, wash your hands, and keep your hands off your face.
- Just Talk About It – Do you feel anxious at times? Talk to a parent, teacher, guidance counselor or friend about what’s on your mind. Learning to express yourself is so important to keep butterflies at bay. Take some deep breaths. Get up and stretch. Keeping your feelings bottled up can take a toll on your physical and mental health.
- Get Fit – Physical activity such as sports, dance, and martial arts builds friendships, self-confidence and helps you perform better in school. To avoid injuries, follow the rules for safety, don’t overdo it, and use good sportsmanship. Also, lighten up your backpack and adjust the straps to take care of that spine.
- Derail that Bully – If you encounter a bully, stand tall, turn and walk away. If the bully is persistent, get help from a guidance counselor, teacher or parent. The consequences of bullying can be devastating. Have a pact among your friends and peers to help victims of bullying. Go together to a school official or parent so appropriate action can be taken to stop the bully.
- Take Care of Yourself – Avoid toxic people and toxic substances. Drug and alcohol abuse leads to poor performance in school, mood disorders, fatigue, and health problems. Do not drive under the influence or get into a car if you think the driver has been abusing substances. Surround yourself with fun, positive friends. Share your talents in art, music, sports. Try new hobbies or activities together.
Here are some websites that have more valuable information about these tips: