Editor's note: SOTs of Dr. Alexander Janovski speaking to this subject are available for media. Download 720p version here . Download the SD version here .

As you get your young ones ready to go back to school, your to-do list starts to grow.

As important as it is to make sure children are academically prepared for the school year, it is equally important to make sure they are healthy. From elementary school to college, here are some things you need to know to keep your children healthy through the school year.


Immunizations are one of the most crucial factors in preventing the spread of illness. For middle school children, it’s important to make sure their tetanus and meningitis immunizations are up-to-date. The tetanus booster (Tdap) provides protection against pertussis, or whooping cough. Rising college students will most likely need a booster meningitis vaccine.

“With young adults leaving for college, this is the perfect time to make sure they are up to date on all of their immunizations,” said Dr. Alexander Janovski of Novant Health Ballantyne Pediatrics in Charlotte, North Carolina. “You want to make sure your children are prepared and healthy when they leave home.”

Even though it is not required by schools, Janovski also recommends starting the HPV vaccine for boys and girls between ages 11 and 12.

“It is a beneficial vaccine that prevents certain types of cancers,” Janovski said.

Also, in the fall, don’t forget about the flu shot – the best way to prevent the flu from spreading. In addition to immunizations, hand-washing and hand sanitizer can significantly help reduce the spread of germs. Make sure school policy permits your child to carry his or her own bottle of personal hand sanitizer.

Sports physicals

Make sure your child has his or her sports physical. North Carolina requires sports physicals for middle school and high school sports, and it’s a good idea to make sure your child is ready to go. Sports physicals are also a great opportunity to check up on your family history and make sure there isn’t a threat of asthma, cardiac disease or musculoskeletal problems.

In addition to sports physicals, make sure children are prepared for their sports season by staying hydrated and getting in shape. Stretching and conditioning are extremely important in the months leading up to the season.

If your child doesn’t play sports, a regular checkup is a great alternative. Take advantage of an opportunity to make sure your child is healthy for the upcoming school year.

New requirements for North Carolina

Beginning this year, the North Carolina Department of Health and Human Services now requires a health assessment for all children entering public school for the first time. The assessment conveys any known health concerns or issues a child may have. New students must complete the health assessment within the first 30 days of school.


The new school year is a good time to evaluate the lunches and snacks you send with your child to school. Some healthy options include whole grains, fruits and vegetables, low-fat milk dairy products, as well as foods low in sodium and fat.

Encourage your child to choose water or milk. One soda has almost 10 teaspoons of sugar and drinking just one soda a day increases your child’s risk of obesity by 60 percent.


Sleep plays an important role in staying healthy. If your child is sleep-deficient, he or she may have a harder time fighting off infections. Elementary school children should get 9 to 12 hours of sleep each night. Middle and high school students should have anywhere from 8 to 10 hours of sleep a night.

“It is important to discourage any screen time for one hour before your child goes to sleep,” Janovski said. “The light entering your child’s eye decreases the production of melatonin, the hormone in the brain that helps you sleep.”

It’s also important to get children back on a reasonable sleep cycle. If they have been staying up late all summer, you’ll want to help them get back into a routine of getting to bed on time and waking up at a reasonable time. The earlier you start, the better, Janovski said.

Additional tips

To help your children succeed in school, set up a regular homework time. Make sure they have a consistent, quiet place to work, free of distractions such as phones and the TV. It’s also a good idea to supervise their computer and Internet use.

Click here find a pediatrician in your area to make an appointment for a sports physical or checkup.