That time of year again: Children heading back to school can return with healthy habits

Ernest Hemingway's "For Whom The Bell Tolls" wasn't written about getting children ready to go back to school, but it's that time again ... and the bell is tolling for students and parents.

Keeping a child healthy, happy and focused on schoolwork isn't easy. However, there are a few tricks to back to school.

Backpack safety

Although often overlooked, choosing the right backpack is one of the most important items on the annual back-to-school checklist.

"Some don't realize how important a backpack can be," said Diane Pobst, an occupational therapist with Southeast Missouri Hospital. "Many injuries can be caused by a backpack, it's not just about looking cool. Some schools have even started giving kids a set of books just for home so they won't need to carry as much."

Your child's backpack will be dragged, smashed, soaked and otherwise abused each day, but with a bit of planning and know-how, your choice can be durable and comfortable for your child.

• Look for wide, padded shoulder straps. Narrow straps can dig into shoulders, causing pain and restricting circulation. A padded back can protect against sharp edges on objects inside the pack and increases comfort.
• To prevent injury when using a backpack, pack light. The backpack should never weigh more than 10 to 20 percent of the student's body weight.
• Always use both shoulder straps. Slinging a backpack over one shoulder can strain muscles. Wearing a backpack on one shoulder may increase curvature of the spine.
• Organize the backpack to use all of its compartments. Pack heavier items closest to the center of the back.
• Use a rolling backpack. This type of backpack may be a good choice for students who carry a heavy load. However, remember that rolling backpacks still must be carried upstairs and may be difficult to roll in snow.

Eating during the school day

Children's eating habits can noticeably affect their performance and energy level and lunch may be what energizes children during the school year, said Janet Anders, a dietitian at Fitness Plus.

"It's really important to make sure your child's lunch is healthy and nutritious," Anders said. "The lunch meal should be a well-rounded meal to allow your child to feel satisfied and fueled for the rest of his or her school day."

Anders said junk food, caffeine and skipping breakfast are bad dietary decisions, but offered ideas to help get back on the right track.

• Most schools regularly send schedules of cafeteria menus home. Plan on packing lunch on the days when the main course is one your child prefers not to eat.
• Try to get your child's school to stock healthy choices in the vending machines. Vending machine choices can be modified to eliminate high-fat and empty-calorie munchies and provide healthy snacks that include more fresh fruit and low-fat dairy products, as well as water and 100 percent fruit juice instead of sodas.
• Restrict your child's soft drink consumption. Each 12-ounce soft drink contains about 10 teaspoons of sugar and 150 calories. Drinking just one can of soda a day increases a child's risk of obesity by 60 percent.

Getting back into the habit

One of the biggest hurdles of going back to school can be getting a child out of "summer mode." This can include diet, sleep schedule or a mental adjustment back to a structured life. But it all goes back to getting into a learning state of mind.

• Set limits on the amount of TV your child watches. Be firm. Limit children's TV viewing to an hour or two daily.
• One poor dietary habit sometimes noticed with summer break is skipping breakfast. If a child is not used to eating breakfast, get them back in the habit for school. Anders said children who eat breakfast can improve their problem-solving skills and academic performance as opposed to children who do not consume breakfast.
• Staying up late in the summer is fun but makes it harder to get up for school in the fall. Most families have to practice the new schedule of going to bed earlier and getting up earlier for about a week before school starts.

The new school year can force adjustment on parents and children, but preparation is always the key to diminishing stress. Whether you are purchasing the correct tools, getting tasks done ahead of time or instilling healthy habits in your children, preparation will help you breathe easier and everyone live a little healthier.