FORT LEE, Va. (Aug. 20, 2015) -- Many parents in the Fort Lee community have begun preparations for the new school year. Their no. 1 concern is ensuring their students have the right supplies and support for a successful academic year.
It should come as no surprise that success or failure at school starts at home. Studies have linked poor academic performance to factors such as lack of sleep, poor nutrition, obesity and lack of parental support.
Here's a tip: the Performance Triad can help families set the conditions for a successful new school year.
School-aged children need more sleep than adults. About eight-and-a-half to 11 hours per night is what research recommends. Roughly 30-to-40 percent of children are not getting enough sleep.
Because kids can be so active, especially in the evening, it's important to gradually bring down the excitement of the day making it more conducive to sleep. For example, turn off the TV, end social media and computer game time and cease physical activity at least an hour before bedtime. These activities are stimulating and make it difficult for children to fall asleep. Instead, encourage them to read a book or take a warm shower -- things that induce relaxation.
"Establishing healthy sleep behaviors and environments in early years can have a significant impact on a child's performance in school for a lifetime," said Alvina Bey, public health nurse, KAHC. "Many of us remember the adage, 'an ounce of prevention is worth a pound of cure.' This is especially true when establishing or improving health behaviors,"
The family's health beliefs, behaviors and practices are important models for children and influence how they make decisions about health in later years, especially related to sleep, activity and nutrition, the three pillars of the Army Performance Triad. Regular physical exercise activates children's brains, helping them to focus and pay attention in school.
Rather than recommending specific exercise regimens, Belanger said the basic idea is to get kids to move and burn off excess energy. They should accumulate at least 60 minutes of physical activity daily.
Besides formal exercise plans and school sports, kids can go to the playground, walk the dog and take a trip to the park with their parents. These simple recreational activities are fun, easy to plan and increase time spent together as a family.
It's been said many times breakfast is the most important meal, and that's true, especially for children heading out to school.
Breakfast will boost students' energy levels, thereby improving their cognitive performance and help them focus better on their lessons.
"Our brains make up about 2 percent of our total body mass, yet it demands 20 percent of our energy needs. Our brains do not store energy like our muscles do," said Kathy Viau, dietitian, KAHC.
"That's all the more reason to make certain we start our morning with nourishing foods that feed our brains and power us up for the day," said Viau.
The best plan is for the entire family to eat breakfast together -- and other meals as well. Having family time together at meals promotes good nutrition habits, as well as social development.
To save time, prepare part or all of breakfast the night before and spend a few hours on the weekend preparing foods for weekly family meals.
"Keep it simple. Think: some protein, mostly plants. Cook up chicken or turkey or lean ground beef in bulk to have on hand. Keep your freezer stocked with steamable bags of frozen veggies. Whole potatoes, sweet potatoes, brown rice -- fruits that are fresh, frozen, canned in their own juice -- these are all easy, whole foods to build quick, healthy meals," Viau encouraged.
For children, healthy meals and snacks should include about 50 percent fruits and vegetables, as well as whole grains, dairy, lean protein and healthy fats such as nuts. Food choices from each food group should be natural foods as opposed to processed, she said, adding that's the same advice for adults.
Parents also need to monitor their children's caffeine intake.
Soda, tea and energy drinks are the most common caffeine sources and their effect is cumulative. Many of these also can be high in sugar and calories. Consuming caffeinated drinks regularly impacts children's health and their ability to pay attention in school.
Caffeinated beverages also impact a child's sleep. Kenner pediatricians recommend children not consume caffeine at all, and especially not within six to eight hours of bedtime.
Instead, drink milk or water. For the sweet tooth, a good replacement for soda is fruit, which is naturally sweet and contain vitamins, minerals and fiber.
Parents also need to get into the habit of reading labels on food products, Viau said. Fat, calories, salt, sugar, additives and ingredients should all be monitored.
Ensuring back-to-school success is a tall order for parents. Monitoring a child's sleep, activity and nutrition, will be the "biggest influence" on kids. Also, it's not just enough "to tell your kids what to do, show them by being a role model," she concluded.
Download: Prepare for Back to School - Resources to help parents prepare their kids for optimal performance [PDF]
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