Pardee UNC Health Care column: A healthy return to the classroom for teachers
As the end of summer is drawing near, many parents, students and teachers are thinking about returning to school. While parents are preparing their children for returning to the classroom, our educators are also working hard to get their classrooms ready for learning. In addition to preparing their classrooms for the return of students, it’s important for educators to also approach the new school year with a focus on health and wellness. We’d like to offer a few suggestions for a healthy return to the classroom.
Adjust your sleep schedule: Anytime we’re off our normal routine, our sleep schedule may shift. Summertime can bring long nights and sleeping in late. It can be a shock to your system when the alarm goes off at 5:00 a.m. – or earlier for many teachers and support staff. It’s a good idea to gradually go to bed earlier and wake earlier in the days leading up to the first day of school. This way, when the first day of school arrives, you won’t find yourself hitting the snooze button and you will be able to start your day fresh and ready for your new schedule.
Plan your meals: The school day can be exhausting and the last thing you want to do when you get home is to spend more time on your feet making dinner. Before summer ends, try to cook a few meals to store in your freezer. Freezer meals are a great way to save time and can make dinner time less stressful and more enjoyable. You can also plan ahead for lunches and snacks throughout the school day to help make your mornings run smoothly. Try to incorporate non-starchy carbohydrates, fruits and vegetables, protein, dairy and healthy fats into your meals. Each provides the range of vitamins and minerals our bodies need to function efficiently.
Stay hydrated: With such a busy schedule, many teachers make it to the end of the day and realize they’ve only taken a couple of sips of water. Staying properly hydrated helps boost your energy level and reduce daytime fatigue and headaches. Make drinking water easy by having a refillable water bottle on hand that is easy and quick to drink from. Keeping yourself hydrated during the day also models healthy behaviors for students.
Try setting reminders on your phone to help you stay hydrated throughout the day. You can also get your water intake from the foods you eat that are rich in water. The most hydrating fruits and vegetables include tomatoes, baby carrots, spinach, celery, zucchini, cucumber, lettuce, bell peppers, cabbage, strawberries, cantaloupe, oranges, grapefruit, peaches and watermelon.
Stay up to date on vaccinations: Before you head back to the classroom, make sure you are up-to-date on your vaccines. Classrooms can be a breeding ground for germs and sickness can spread quickly, so you want to make sure you are protected. Flu season typically begins just a couple of months after the start of school but can arrive earlier depending on the strain and activity. Getting a flu shot is the best way to prevent the spread of the virus. Similarly, getting a COVID-19 vaccine is the single best way to prevent serious illness as a result of transmission. Depending on your age, you may be eligible for a COVID-19 booster, particularly helpful as more variants circulate. Check with your primary care doctor to review other vaccines appropriate for your age and needs, such as shingles or the HEP-B vaccine.
Practice hand hygiene: While vaccines are the best way to prevent the spread of most viruses, there are other measures you can take in the classroom to keep yourself and others healthy. Make time for yourself and your students to take handwashing breaks throughout the day. Use soap and warm water and scrub for 15-20 seconds. Using hand sanitizer is also suitable. Remind your students to cover their mouth and nose when coughing or sneezing. Teach students to cough or sneeze into their upper sleeve or elbow, not their hands.
Make a self-care routine: The new school year can be hectic and you may not have much time to spend on yourself. Take the time now to set up your self-care routine as it is paramount for your mental health. Make sure to allow yourself time to relax after work, an essential step in maintaining long-term physical and psychological health. Activities like meditation, yoga and scheduling routine exercises in your week, can help promote mindfulness and are good practices for relieving stress. When you are well-rested and take time to do things that you enjoy, you are ultimately better equipped to handle almost anything that comes your way.
If you have questions about any of the health advice, talk to your primary care provider. To find a provider near you, visit www.pardeehospital.org.
Jeremy Moses is a certified physician assistant at Pardee Adult and Family Medicine.
This article originally appeared on Hendersonville Times-News: A healthy return to the classroom for teachers
