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As the new school year approaches, parents are increasingly concerned about how to help their children return to the school routine after a long summer break. The Ministry of Health has released a series of recommendations that will help strengthen students’ immune systems and ensure their successful adaptation to the learning process.
The importance of sleep and rest
One of the key recommendations from the Ministry of Health is to establish a regular sleep schedule. For elementary school students, it is especially important to go to bed at the same time every day—at 9:00 PM and wake up at 7:00 AM. This helps the child’s body adjust to the rhythm of school life and strengthens the immune system. For older children, bedtime can be extended by an hour but should not be later than 10:00 PM.
Another important aspect is the avoidance of electronic devices before bedtime. The use of computers, tablets, and phones negatively impacts sleep quality, leading to a decrease in the production of the hormone melatonin and an increase in cortisol levels—the stress hormone. This can weaken the immune system and increase the child’s susceptibility to various illnesses.
Balanced nutrition
Proper nutrition plays a crucial role in maintaining the health of schoolchildren. Doctors recommend that parents ensure their children eat at least four times a day. The day should start with a full breakfast at 7:30-8:00 AM, followed by a second breakfast at 10:30-11:30 AM, lunch at 2:00-3:00 PM, and dinner at 7:00-7:30 PM.
It is important to avoid fast food, carbonated drinks, snacks, and sweets. These products not only deprive the child’s body of necessary vitamins and minerals but also negatively affect their overall health. Instead, the diet should include iodized salt, fresh fruits and vegetables, as well as foods rich in vitamins A and E, such as carrots, sweet potatoes, and nuts.
Immune system support
The Ministry of Health also emphasizes the importance of maintaining the immune system in children. Natural antioxidants like honey and foods rich in vitamins and minerals help strengthen the immune system and reduce the risk of illness. Including foods rich in vitamin A in the diet helps protect the body from respiratory infections, while vitamin E aids in fighting the flu and other viral infections.
Why is this important?
Preparing a child for the school year is not just about buying school supplies and clothing. It is also important to take care of their health so that they can easily adapt to new conditions and avoid potential illnesses. Following the recommendations of the Ministry of Health will help parents ensure their children have a healthy and productive start to the school year.
The text has been translated by AI. For more accurate information, please refer to the Russian version of the article.
