Autumn is on the horizon and families everywhere are bracing for a return to school, work and hectic schedules. The sudden change to fall activity however can quickly sap energy levels leaving both parents and kids tired, stressed and even prone to illness. Plan ahead with the hints below to ease the transition; you can ward off fatigue and anxiety, and keep your family in good health.
Get to bed earlier. By the end of the summer your children may be used to later nights and sleep-ins. Help kids readjust their internal clocks: initiate an earlier bed and wake-up time a couple of weeks before school starts. Most experts agree that children and teens require a minimum of nine hours of sleep to stay healthy and alert at school.
Eat well.
Make sure the family gets up early enough to have a balanced breakfast. The hype
around breakfast being the most important meal of the day is all true. A balanced
breakfast is the ultimate brain booster: studies show it improves concentration,
attitude and performance in young and old minds alike, and can reduce trips to
the doctor’s office. For all meals and snacks it’s best to steer clear
of fast and processed foods—which tend to be high in fat and sALT, low in
essential nutrients and fibre—and follow Canada’s Food
Guide to Healthy Eating.*
Give your immune system a boost. Make sure everyone is up to
date with required vaccinations. Create a chart noting immunization dates to remind
you when family members are due for their next shot. Immunizations can greatly
reduce the risk of illnesses—such as whooping cough, measles and chicken
pox—that can leave victims bed-ridden for weeks.
Wash your hands. It seems simple, but it’s one of the
most effective ways to ward off colds and the flu. Teach children to wash their
hands after they use the washroom and before and after every meal. For situations
where a sink is not close at hand, carry moist wipes or antibacterial gel.
Get to know the school nurse or health representative. Ensure
medical contact information is current and that the nurse is aware of any medical
conditions or allergies your children have.
Take a breather. It’s easy to get so overwhelmed by work, studies, after school sports etc. that you forget to take a time out. Stress weakens the immune system so releasing excess anxiety with a ‘stress blaster’ is a great way for you and your family to stay healthy. Take a 20-minute walk, meditate, read the newspaper or listen to music. Discover an easy activity that lets you relax and re-energize and encourage your children to do the same.
Need more information on health-related issues? Contact your EAP at 1.800.387.4765 for service in English or 1.800.361.5676 for service in French. A service counsellor will put you in touch with WS NurseLine® - a telephone consultation service that provides personalized assistance from Registered Nurses (RNs).
*For Canada’s Food Guide to Healthy Eating visit: http://www.hc-sc.gc.ca/hpfb-dgpsa/onpp-bppn/food_guide_rainbow_e.html.
Need more information on parenting? Your Employee Assistance Program (EAP) can help with a child to elder care resource and referral service that is geared toward enhancing the quality of family life. Call your Employee Assistance Program (EAP) to see if you are eligible for the child to elder care resource and referral service at 1 866.468.9461 or 1.800.387.4765.
© 2005 WarrenShepell