News & Events

Providers share some back-to-school tips

Date: 08/18/2023

Presque Isle, Maine (August 18, 2023) — This week saw some students in our region already heading out for their first days of the school year while others are still in the final stages of getting ready to start the academic year.
 
Whether kids are starting school for the very first time or are moving into their high school years, there is often a lot of excitement and stress as this big change gets underway.  With that in mind, we asked a few of our providers and specialists for their top tips to help parents and students as they start their back-to-school routines. 
 
It turns out “routine” is the perfect word. According to pediatrician Renee Fournier, DO, keeping up a good schedule or routine for sleeping, eating, and activities is incredibly important. She also advises parents to talk to their children about what to expect when they go to school this year so that they are better prepared.
 
Her top tip for parents of young children is to foster independence from an early age. They need to be able to achieve daily tasks on their own such as putting on their own coats and shoes or going to the bathroom on their own. Being independent will increase their confidence and decrease stress for themselves and their parents.
 
For older students, Dr. Fournier recommends that they get involved in school activities. This can help them make connections and build friendships with their peers.
 
Here are some tips in specific areas from a few of our providers:
 
Sleep
Quality sleep is important to a child’s success in school; it improves their mood, ability to focus, and ability to form and retain memories. The amount of sleep needed varies by age, but a general guideline is 10-13 hours for preschoolers, 9-12 hours for children ages 6-12, and 8-10 hours for teenagers.
 
To help achieve this, Dr. Teresa Green from our Sleep Diagnostics clinic suggests adjusting a child’s schedule in 15-minute increments each day to develop a new routine.  She also recommends that parents make sure the sleep environment is conducive to sleep. This means shutting off electronics an hour or two before bedtime and creating a routine, such as a bath and/or bedtime story.
 
Healthy Snacks/Lunches
While you want your child’s school lunch to be healthy, you also want them to eat it. Ben Mayhew, a dietitian at the hospital, offers these simple tips:
  • Plan lunches together and encourage them to pack their own lunch so they have a vested interest in their lunch.
  • Try new foods. Bring your children to the grocery store to help pick out items.
  • Add some veggies for a nutrition-packed lunch.
  • Switch up the same old sandwich routine.
  • Invest in fun lunch containers.
 
As for snacks for the younger kids, he recommends keeping them healthy. As a guideline, they should contain: 200 or less calories per serving; less than two grams of saturated fat; less than 200mg of sodium per serving; zero grams of trans fat or added sugars; and a whole grain, fruit, or vegetable listed first in the ingredient list.
 
Backpacks
Students are toting school supplies back and forth each day from pre-K all the way to their senior year in high school. Unfortunately, backpack-related injuries and back pain are becoming all too common as kids transport multiple textbooks, notebooks and binders to and from school each day.
 
Heather Caron, MSPT, from our Rehabilitation Services department has these tips to help minimize these kinds of issues:
  • Empty out your backpack regularly; only carry what is necessary for the day.
  • Use both straps and adjust them so they are tight, not loose; wider padded straps are best.
  • Always take your backpack off while on the bus.
 
If you can’t stand up straight, your backpack is too heavy. If you can’t lessen the burden of what needs to go in it, you might consider a bag with wheels. Just make sure the handle is long enough on a wheeled backpack, so you don’t have to bend.
 
Foot Care
Proper foot care, especially for those playing sports, is important to prevent or minimize injuries and infections. Dr. Nadine Atalla, one of our podiatrists, recommends:
  • Wearing cotton socks to prevent sweaty feet and fungus promotion.
  • Allowing feet to breathe regularly to help prevent athletes foot.
  • Wearing supportive shoes for sports.
  • Not walking barefoot to prevent exposure to foot and nail fungus and the viruses that cause plantar warts.
  • Rest, ice, and elevation for a foot or ankle injury until evaluated by a medical professional.
  • Stabilizing a toe fracture to prevent further complications and deformities.
 
The team at AR Gould Hospital wishes a safe and healthy school year to everyone!