Dear friends,
Before August hits, like clockwork are the commercials for backpacks on sale, school supplies in every aisle, and kids everywhere groaning like summer break just got canceled forever. Whether you’ve got toddlers starting preschool or teens who suddenly grew six inches over the summer, one thing is certain: back-to-school season is the perfect time for a family health reset.
The truth is that the wellness habits we try to instill in our children are also the same ones that keep us thriving.
I know this firsthand, not just as a doctor and patient advocate, but as a mom and a proud “Gigi” to grandchildren. I’ve seen my fair share of school germs, tantrums over bedtime, and the daily juggling act of getting everyone fed, dressed, and out the door. I also know what happens when we get too busy to stay on top of the basics. So let’s take a moment to bring it back to center, because healthy habits aren’t just for kids. They’re for the whole family.
We tell our kids to wash their hands. But let’s be honest, how many of us are rushing from place to place, grabbing a bite in the car, and suddenly remembering we haven’t washed our hands since 8 a.m.? Or, we remind them to drink water, but meantime we’re sipping on our third iced coffee of the day. (No judgment!)
The truth is that the wellness habits we try to instill in our children are also the same ones that keep us thriving. We’re not just parenting kids, we’re modeling how to take care of our bodies. And that’s a full-family affair.
Here are a few tried-and-true basics to bring back into rotation, no matter your age:
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Handwashing is still one of the best ways to keep germs at bay. Teach your little ones to sing “Happy Birthday” twice while scrubbing. Believe me, it works for grown-ups, too.
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Cover your cough and sneeze into the elbow, not the hand.
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Brush your teeth twice a day. Set a timer, play a song, or make it a family race.
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Reach for water before juice. If your kids are asking for fruit punch, try real fruit and water first. It’s a good habit for us, too.
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Snack smart. Trade chips for apple slices with peanut butter or yogurt with berries. Grown-ups need that brain fuel just as much.
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Stick to bedtime routines. Whether it’s 8 p.m. or 11 p.m., be consistent. Children thrive on routine; and frankly, so do we.
The best health lessons stick when they’re modeled and turned into fun. For example, let the kids be the teacher. Have them “check” your brushing or handwashing form. They’ll giggle, and you might get a second rinse in. Try family challenge nights. Who can eat the most colors of fruits and veggies today? Who drank the most water? Small incentives go a long way. And consider a wellness chart for everyone, not just chores, but a “wellness wins” section. Did Dad go for a walk? Did Grandma drink her eight glasses? High five!
Now is also the time to make sure your child’s immunizations and physicals are up to date. Many schools require certain vaccinations, but more importantly, they protect your child – and the community – from preventable diseases.
Just look at the measles. This highly contagious illness had been declared eliminated in the U.S. more than 20 years ago, but it’s now making a comeback in communities with low vaccination rates. The good news is that it’s preventable with a safe and effective vaccine. But it only works if we stay on schedule.
If you’re not sure what’s recommended at your child’s age, call your pediatrician or family doctor. The American Academy of Pediatrics publishes detailed guidelines every year. And while you’re at it, ask your doctor if you need a flu or tetanus shot (Tdap). We often focus on our kids’ health and forget about our own. But guess what? It’s hard to take care of them if you’re stuck in bed yourself.
As someone who’s raised children and is now watching her grandkids grow up in a world full of distractions and sugary snacks, let me say this: I get it. You’re tired. You’re busy. You’ve got a million tabs open in your brain.
But health isn’t about perfection, it’s about intention. When we prioritize the basics like good sleep, clean hands, nutritious meals, and preventative care, we’re setting our children (and ourselves) up for success in ways that outlast any school year.
When done with love and consistency, the small, everyday things build a lifetime of wellness. So let’s raise a generation of kids who know how to care for themselves because they saw us doing the same.
With your health in mind,
