As families prepare for the return to school, it's easy to focus on supplies, schedules and sports physicals. But according to Dr. Michael Burgess, a family medicine physician with UMC Center for Family Medicine, a few simple health habits can help children start the school year strong. 

Here are five back-to-school tips parents should keep in mind: 

1. Schedule a well-child visit 

One of the most common concerns Dr. Burgess sees is families realizing too late that their child is overdue for a checkup or required vaccinations. 

"People would forget to make sure their kids' vaccines were up to date," he said. "Then it would turn into a rush because the child can't go to school without them." 

Before classes begin, parents should schedule an annual well-child visit to ensure vaccinations, growth milestones and overall health are on track. 

2. Prioritize healthy sleep habits 

A consistent sleep schedule can make a significant difference in a child's academic performance, mood and overall well-being. 

Dr. Burgess recommends practicing good sleep habits, often referred to as "sleep hygiene," by: 

• Limiting screen time at least one hour before bed 
• Reducing exposure to blue light from phones, tablets, TVs and other electronic devices 
• Keeping bedrooms dark and free from unnecessary light sources 
• Maintaining consistent bedtimes and wake-up times 

"Keeping that schedule as routine as possible helps reinforce good sleep hygiene, which leads to better sleep," he said. 

3. Practice good hand hygiene 

Classrooms bring children into close contact with classmates, making germs harder to avoid. 

Dr. Burgess encourages regular handwashing, especially: 

• After using the restroom 
• Before eating 
• After touching frequently used surfaces such as door handles 

Many schools also provide hand sanitizer, helping students develop healthy habits that can reduce the spread of illness. 

4. Stay current on seasonal immunizations 

As the school year begins, flu season isn't far behind. 

"Flu shots are always a good idea," Dr. Burgess said. 

For infants and certain young children, parents may also want to discuss protection against respiratory syncytial virus (RSV) with their pediatrician. New preventive treatments have helped reduce severe RSV infections and hospitalizations among young children. 

5. Focus on nutritional balance, not perfection 

When it comes to nutrition, Dr. Burgess believes moderation is more effective than strict restrictions. 

He recommends an "80/20" approach: 

• About 80% of meals should consist of nutritious foods such as fruits, vegetables, lean proteins and whole foods. 
• The remaining 20% can allow for favorite treats and indulgences. 

"The key to diet and lifestyle is moderation rather than a restrictive approach," he said. "I'm more interested in changing your lifestyle than having you do really well for a few months and then relapse." 

A healthy start to the school year 

Back-to-school season is a great opportunity for families to reset healthy routines.  

By staying current on checkups and vaccinations, encouraging good sleep habits, practicing proper hygiene and maintaining a balanced diet, parents can help set their children up for a successful school year both in and out of the classroom. 

To schedule a new patient appointment with Dr. Burgess or another family medicine physician or pediatrician, call 864-591-7999 or visit SpartanburgRegional.com/Find-A-Doctor.