13 Tips for Getting Kids Health-Ready for Back to School

Physically and mentally prepped

You've shopped for classroom supplies, fall clothes, gym uniforms, lunchbox fodder and dorm bedding. Now it's time to help your children start -- and continue -- the new school year in good health. Whether it's their first day in kindergarten or they're off to college, experts give tips on eyesight, dental care, sound sleep, disease prevention, sports safety and back-to-school jitters (for parents and kids alike).

Take a look at eyesight.

Even if your child has passed a school or pediatrician eye screening, vision issues could still exist, says Dr. Kimberly Friedman, an optometrist with Moorestown Eye Associates in New Jersey. "A child who sees 20-20 can still have vision problems," she says. "A comprehensive eye exam is one of the most important things that you can do during the school season to maximize your child's ability to contribute and do well in school." Optometrists check for focusing ability, along with eye-tracking and eye-hand coordination skills. "In a classroom setting, 80 percent of learning is visual," Friedman says.

Encourage vision e-breaks.

For older kids going off to college -- and younger students as well -- learning is more computer- and tablet-based than ever. Friedman suggests following the 20-20-20 rule: "When you're using any type of electronic technology, you want to take a 20-second break every 20 minutes and view something 20 feet away." While 20 seconds may sound short, she says "it can really help prevent the muscles of the eye from getting locked in at that focused close position, and it can help to prevent a host of vision problems that can be associated with constant technology."

Vaccinate against meningitis.

The meningococcal vaccine protects your child from meningitis. An infection of the fluid and lining around the spinal cord and brain, meningitis can be devastating, even deadly. Bacteria pass from person to person through saliva and contact such as kissing or coughing. Teens and young adults -- especially those living in close quarters like college dorms -- face higher risk. According to the Centers for Disease Control and Prevention, preteens should get their first meningococcal shot at age 11 or 12. Older teens need a booster shot at 16.

Ensure a safe walk to school.

Walking to and from school provides exercise, and if your child has a safe path, that's great. First, though, you want to make sure kids are ready to handle traffic situations, like busy intersections. While ages vary, most kids aren't ready to cross the street alone until they're 10 years old, according to the National Center for Safe Routes to School, which offers a guide for teaching children to walk safely as they grow.

Brush up your dental routine.

As kids get ready to return to school, it's time to get back to a good dental routine, says Dr. Robert Delarosa, president of the American Academy of Pediatric Dentistry. "We realize in the summertime you're going to camp, you're on vacation -- so things slack up a little bit," he says. But now, he adds, "we want our kids to brush two minutes, twice a day. And we want them to floss."

Equip for sports.

In many parts of the country, it's 90-plus degrees when school starts. Even so, many high school athletic programs jump right into two-a-day football practices. In full pads. Before your child starts any team sport, make sure he or she has a complete physical, says Larry Cooper, chair of the secondary school committee of the National Athletic Trainers' Association. "I always talk to my athletes about proper nutrition, proper rest and proper-fitting equipment," he says. Having the right equipment, such as shin guards and appropriate shoes, helps eliminate soreness, blisters and overuse injuries, he says. He also recommends light-colored clothing for athletes practicing out in the sun to reduce the risk of heat exhaustion.

Guard those teeth.

"A mouthguard is definitely something you want to invest in" as kids sign up for school sports, says Delarosa, who practices pediatric dentistry in Baton Rouge, Louisiana. Mouthguards are necessary for baseball, football, basketball and soccer, but he's also seen swimmers with mouth injuries from striking a pool corner during flip turns. Mouthguards are no longer bland and boring but are actually cool -- kids can choose colors and have mouthguards customized with their name or school's name. Another step to keep teeth healthy: Pack water over sugary, acidic sodas and sports drinks. "We know athletes have to replace their electrolytes with sports drinks," Delarosa says. "We want them to make sure they're getting a little shot of water, too."

Practice medical readiness on and off the field.

When kids with medical conditions such as Type 1 diabetes, asthma and juvenile arthritis play sports, trainers usually work with coaches to prepare them to deal with kids' needs, says Cooper, who is a teacher and athletic trainer with Penn Trafford High School in Harrison City, Pennsylvania. Similarly, if a student has a severe nut allergy and requires an EpiPen, coaches should be trained in their use. Ask if your child's school has emergency plans and any necessary medical supplies for your child. "Don't be afraid to ask questions," Cooper says. "Communication is critical to the success and a positive environment or season for the students."

Shift back to a sleep routine.

Kids may stray far from regular sleep schedules during summer, says Dr. Sara Lappé, a pediatrician at Cleveland Clinic Children's, medical director of the Be Well Kids Clinic and U.S. News contributor. "They're sleeping in until as late as 10 a.m., which is much later than most schools are starting." And teens often stay up until the wee hours in summer. "If you compare it to someone who's traveling across the country and switching time zones, they're essentially switching their time zone," she says. During that first weekend after school starts, Lappé advises kids stick to their school-year sleep routine -- don't let them fall back into their summer schedule.

Ease first-day jitters.

It's normal for kids to feel nervous the first day of school. Familiarizing your child in advance can ease their anxiety, says Dr. Damien Mitchell, a pediatrician with Forest Lane Pediatrics in Plano, Texas. "A practice run before school starts is helpful," he says. For example, going through drop-off and pick-up procedures will help your child feel less anxious. He also suggests taking your child inside to get to know the school layout or meet teachers. "Kindergarten roundup" is now offered by many schools, Mitchell says. It's an opportunity for kids and parents to meet teachers and one another and feel more comfortable before the school year starts.

Let go of little ones.

Often, kids are just fine their first day. "Once kids reach 5, that separation anxiety they've had as toddlers; a lot of that has faded," Mitchell says. "A lot of times they're pretty excited about school." But parents may find it hard to let go, he says. "[It's] the realization that their little baby is growing up, and that's kind of hard to deal with." As tempting as it is to linger and hold on, try and move calmly away. "If the parents can have a smooth release and drop-off, the child transitions more to being independent and handling it on their own," Mitchell says.

Address anxiety.

"[Anxiety] is more serious when kids are actually having a hard time agreeing to go to school," says Dr. Courtney Keeton, an assistant professor in the department of psychiatry at Johns Hopkins University School of Medicine and director of the Anxiety Treatment Center of Maryland. Kids may have physical symptoms such as stomachaches and nausea from "making themselves sick over the worry and anxiety," she says. If resistance continues for a week or two, despite encouragement and support, consider seeking help, Keeton says, Cognitive behavioral therapy, a talk therapy in which children are gradually eased into feared situations, is often recommended, Keeton says. "When the anxiety's really severe and has persisted for quite some time, medication might be recommended," she says. "There's usually a discussion about one or both of those treatment options."

Empathy helps.

"The best tip that I keep in mind, even for myself, is to not be the one to initiate the worry and the nervousness," Keeton says. "Basically, don't be like, 'So, are you nervous about making friends this year?'" But if your child brings up the issue, talk about his or her concern, she adds. "Don't just dismiss it: 'Oh, you'll be fine.'" she says. "Validate it. Say, 'Yeah, I can tell you're super-nervous about that' and normalize it. 'Gosh, I remember being so nervous whenever a new school year started, too. Don't think you're alone. A lot of people are really nervous.'"

Lisa Esposito is a Patient Advice reporter at U.S. News. You can follow her on Twitter, connect with her on LinkedIn or email her at lesposito@usnews.com.