The new school year has just begun for our kids! Since it comes as the same time as the onset of the rainy season here in the Philippines, there’s more to think about than the long list of school requirements.

Worry not, Moms and Dads! We asked doctors to give you advice on a raising happy and healthy learners so you all can make the most of this school year!

At home, you can closely monitor your children and see who and how many people they interact with at a time, which is not the case when you send them to school. In a confined space like a classroom where your children come in close contact with their classmates and peers, illnesses can spread very quickly.

Dr. Kevin Nave Rivera, Family Medicine specialist, advises you to update your kids’ immunizations. He also underscores the importance of a particular vaccine: “The most important vaccination for Filipino children returning to school is the Influenza vaccine which is given annually. Flu is a highly contagious viral disease and if every student is vaccinated, it helps reduces the spread of the disease in classrooms and schools.”

While your kids were given more leeway for staying up late during their vacation, the beginning of school year means they have to get the recommended amount of sleep, which is 9-11 hours of sleep per night for grade schoolers, and 8-10 hours of sleep for teenagers.

Dr. Alexa Rae Solano-Cueto, Family Medicine specialist and mom of one, reminds parents that “sleep has a crucial role in a child’s physical, social, and cognitive development. It also helps regulate their hormones to support physical development and helps strengthen their immune system to fight off infections.”

She also recommends gradual adjustment of around one to two weeks before the beginning of the school year, which can have increments of 15 minutes until they reach the desired amount of sleep. This change in routine, according to Dr. Alexa, should be implemented consistently even on weekends. To reinforce the habit, screen time must be removed at least one hour before going to sleep, warm bath can be given, and exposure to morning light to regulate the kids’ circadian rhythm is highly encouraged.

Your kids’ bag is one of the first few things you secure, and one of the things they’re most excited about. Some of you may have decided to use the same bag as the previous school year’s–which is completely okay, until your children complain of back aches.

Dr. Alexa suggests you choose a bag with multiple compartments, so the weight of its contents are distributed, and one with padded straps for ease on your kids’ back and shoulders. She also reminds you to regularly check your kids’ bags to make sure they’re not carrying unnecessary weight.

Since screens cannot be completely eliminated from today’s learning environment, Dr. Alexa advises that you set time limit to your kids with regard to gadget use. She says: “Encourage regular breaks to rest their eyes, and have them stretch their bodies. Make sure their gadgets are also within eye level so they don’t slouch and prevent posture problems.”

She also urges you to check the tables and chairs your kids use when they study. Is the height of the table and the chair proportionate to your kids’ height? Is their chair a proper fit to their bodies and the right size for their daily activities?

She also encourages kids’ participation in sports and other physical exercises to not only to minimize screen time but also to help them socialize.

Fellow of the Philippine Pediatric Society Dr. Jernelyn Choi says that kids’ nutrition shouldn’t take the back seat. She reminds you to prepare nutritious snacks in school to ensure they have the nutrients they need throughout the day. She says, “Healthy snacks will give them energy, will help them with concentration and memory, and will help them build good eating habits.”

For Dr. Jernelyn, healthy school snacks should contain three important nutrients:

• fiber-rich carbohydrates from vegetables, fruits or whole grains to provide fullness and energy for a few hours
• protein from poultry, meat and dairy to help children build muscle and strong bones, and
• healthy fats from nuts, seeds, oils and avocado to aid in brain development and cognition

Moreover, she advises: “In addition to these nutrients, it is also important for parents to consider giving their children foods that are rich in calcium, fiber, iron, and vitamin D, for these nutrients support children’s growth and development.  Try to minimize giving your children snacks that are high in sugar, salt and artificial ingredients.”

While it’s easier to sanitize things frequently at home, it’s a bit more challenging to do the same in school.  So Dr. Jernelyn says it’s best to “remind your child that germs are hiding everywhere,” and that they can most likely get them from “bathrooms and frequently-touched surfaces such as door knobs, table tops, handrails, but this does not mean they shouldn’t touch these things.”

One of the best defenses, according to Dr. Jernelyn, is a good hygiene practice like handwashing “especially before eating, after using the bathroom, after sneezing, coughing or blowing their nose. They should also avoid touching their faces or putting their hands in their eyes, nose and mouth, and they should cover their nose and mouth when they are coughing or sneezing, ideally using a tissue in doing so and properly disposing it in the waste bin.”

Finally, she says it’s equally important that kids’ immune systems are boosted through nutritious food, plenty of water, vitamins and supplements, physical activities, and sleep.

While you want your kids to have perfect attendance to maximize their learning, our doctors remind that their physical presence inside the classroom will not equate to learning if they’re not feeling their best.

Dr. Jernelyn concludes that you should know when you should not send your children to school. “Preventing illnesses also means being cautious and mindful of others.  If your child has symptoms of infection such as fever, cough, rashes, or eye redness and discharge, it is advised not to send them to school and have them checked up by your pediatricians. Being a responsible parent helps lessen the spread of these contagious diseases.”