Regulate the time spent on screensuse a suitable backpack, get back into the habit of studying and above all, order it sleep and meal times are some of the The biggest changes little ones face at the end of the holidays and inaugurate a new school stage.
The new course presents a series of challenges for parentswhich must achieve an adequate and balanced transition so that children can face it with energy and a good attitude. Department of Pediatrics of the Clínica Universidad de NavarraFour specialists shared in consultation their usual medical evidence to help manage these dates well with practical advice.
Establish a sleep routine, ensuring an optimal number of hours of rest At night, it can be one of the biggest challenges for children to wake up with the energy to face the school day, as highlighted by Dr. Unai Díaz-Moreno, pediatric neurologist at the Clínica. The specialist stressed that children between 3 and 5 years need to sleep about 10 to 13 hours a day, and 6 to 12 hours, between 9 and 12 hours. To ensure adequate rest, the specialist stressed the importance of avoiding heavy dinnershigh sugar foods and vigorous play 2 to 3 hours before bedtime.
Dr. Díaz-Moreno also highlighted the importance of environment before going to bed: “Warm, dim lights are preferable, and blue light from any type of screen should be avoided, as it prevents the secretion of melatonin, the natural hormone that allows us to fall asleep. It’s about achieving a positive, calming routine, pleasant and persistent over time.
About him Recommended child time for good screen use or electronic devices, Dr. Cristina Esteve said that while there are no fixed standards based on scientific evidence, there is a consensus to prevent children under 2-3 years old from using them, “because of the enormous power of attraction they have and because it is better to encourage play in the real world.
About him use of electronic devicesThe specialist encouraged parents to educate in self-control and to be aware of the possibility of establishing norms of time and use. He further proposed to provide the means to continue to promote entertainment activities technology independentwhich are usually more common during vacations, such as outdoor exercise, excursions, board games, reading and family time.
Comfortable backpack and good nutrition
Another recurring theme in pediatric consultations concerns parents’ doubts about the most suitable backpack for your children. Dr. Ana Catalán stressed that the ideal is that it adapts to the age and size of each child, so that it never exceeds 10 or 15% of their weight and, if it exceeds this figure, she advises carrying it with wheels. For her part, the specialist recommends that the backpack straps are wide and well padded, as well as the backrest. Regarding placement, she stressed that “it must be well fixed to the back and above the waist, at the dorsal level, never lumbar. In this way, we will avoid back, neck or shoulder pain.
Dr. José Manuel Moreno considers that Back to school is the perfect time to get back into routines and reorganize their eating habits at home. Among other issues, he highlighted the importance of taking care of a balanced breakfast which includes milk, products rich in fiber and slow-release carbohydrates, which improve the energy needed to face the morning activity. Among his gastronomic recipes for the beginning of the course, he encouraged parents to count on the little ones when shopping and preparing menus, and recommended the positive consequences for the physical and mental health of the child that “meals understood as a time to share” with the family.
ADHD and learning disabilities: prevention and treatment from September
THE disorders such as attention deficit or hyperactivity can affect the learning development of children and adolescents. Knowing your symptoms is a useful tool to improve your approach. With this objective, the Clínica Universidad de Navarra will organize an online discussion on September 23, at 6 p.m., with Dr. Pilar de Castro, specialist in psychiatry, and Dr. Alberto Vieco, pediatrician of neurological pathologies specially dedicated. The CUN Healthy Forum is accessible for free via this link.
