How to save a student's health

You can scold the school, you can praise, but the numbers show one thing: a healthy student is a rare bird, there are no more than 10% of them. The rest are sick, and most of them have more than one disease. Most often, a card is attached to the certificate, in which myopia, gastritis and scoliosis appear. And the child is tired and twitched at the same time.

There is one proven way to deal with the effects of school stress. It is called a regime. It is difficult and boring to observe it, but nothing else works. Let's figure out how the regime will save you from disease.

Myopia

Vision problems are in the top 5 worst school gifts. You can write that children need breaks from work every 40 minutes (at least), in front of a computer screen you shouldn't spend more than 20–40 minutes a day, and you don't need to look at tablets and smartphones at all. But we are in the real world where it is impossible to fulfill such requirements, especially when it comes to teenagers. What to do with the eyes?

Organize lighting and work space. Good lighting is required at all workplaces of the child, at school and at home. The main rule is that the eyes of the child should not rest against the wall. Place the table so that the child can look out the window at any time, or at least walk around the room.

Buy the right technique. Since you can’t go anywhere without gadgets, don’t spare money for good screens and comfortable placement. Readers, for example, are no worse than ordinary books, at least in Tekshev High School, L. M. …

But it is not recommended for children to use laptops: due to the inability to move the keyboard, children quickly get tired and begin to slouch, lean towards the screen. This spoils both the eyesight and the posture of Stepanov, M. I. …

Do not overload the child. Since most of the training takes place over books, notebooks or in front of screens, eyes suffer from it. When raising a future genius, keep the load within the SanPiN 2.4.2.2821-10. … …

Maximum allowable teaching load in academic hours

Classes	1	2–4	5	6	7	8–9	10–11
If you study for 5 days	21	23	29	30	32	33	34
If you study for 6 days	–	26	32	33	35	36	37

The table above shows the weekly load. It includes all classes, including homework. Roughly speaking, even a graduate does not have to study more than his parents work. It is unlikely that everyone will be able to enter tutors and additional courses in such a norm, but at least keep it in your head so as not to go crazy if the child refuses to sign up for the next circle.

Poor posture

Posture is the vertical position of a person's body at rest and while moving. Correct posture is a straight back, straightened shoulders, and a raised head. All the rest are violations. Children sit too much, no less than adults, and sometimes more. Therefore, every second student has postural disorders.

Constantly reminding your child to stand upright is useless. Believe me, this will not help, you can only get bored with your infinite: "Sit up straight."

Your task is to create conditions under which the child will form a muscle corset that does not allow stooping.

Set up a table and chair to sit comfortably and without reminders. Sitting on a chair, the child should lean on his feet, and his knees should be bent at right angles. Lower the arm of the sitting child down: the elbow should be 5–6 cm higher than the table top. The distance from the table top to the eyes is 30–35 cm.
Buy a hard-backed backpack that can be worn on both shoulders. And do not overload it: the weight of the contents of the backpack should not be more than 1.5 kg for first graders. In the fourth grade, you can take 2 kg with you, in the sixth - 2.5 kg, in the eighth - 3.5 kg. After the ninth grade and until the end of school, no more than 4 kg is supposed to be worn on the back. In this case, the backpack itself must weigh a maximum of 700 g SanPiN 2.4.7.1166-22.4.7. … …
Sign up the child in the pool or ask him to do exercises with elements of yoga. This is the minimum required. If the child hates swimming, it can be replaced with another sport (chess does not count). No matter how unsportsmanlike the student is, you will have to go to classes.

Gastritis

Many are sure that gastritis is such a sore that everyone has, and the sandwiches that children carry with them to school are to blame. Therefore, you need to eat in the school cafeteria, be sure to soup.

Let's not deny the benefits of soup, but gastritis is not treated with dinner. The main culprit for the appearance of gastritis is the bacterium Helicobacter pylori. Indeed, many are infected with it - up to 70% of the total population. They get sick, of course, less. That is, it is not enough to get infected, you still need to create conditions under which the bacteria will start their dirty work.

The school creates just such conditions: elementary school students complain of pain 2.5 times more often than senior students Belmer, S. V., Gasilina, T. V.

Where does this difference come from? Severe stress and a sudden change in lifestyle are the very conditions that a bacterium awaits.

The best way to protect yourself from stomach problems is not dining, but smooth adaptation to school.

If the child is categorically against the dining room, it is better to figure out how to feed him healthy and tasty food, and do not force him to eat through force.

Chronic fatigue syndrome

The description of the syndrome appeared recently, in the late 20th century, and was associated with burnout at work. But children do not lag behind: chronic fatigue syndrome is also detected in them. High school students aged 15-18 suffer from it, who need to combine study with preparation for a university and intense social activity.

A child who needs to complete all tasks, reach a tutor, practice a hobby, and also sit on a social network or play something, simply does not have time to sleep and unload the brain.

And then the symptoms of the syndrome appear: lack of strength, constant fatigue, memory impairment. Then headaches or back pains occur, all chronic diseases become aggravated, allergies appear, which did not exist before, insomnia and depression come.

What to do? Don't let this happen. Balance the load, dilute intellectual activity with moderate training, eat well and sleep a lot.

Sleep rates for schoolchildren

Class	1	2–4	5–7	8–9	10–11
Sleep hours	10-10, 5 (and another 2 hours)	10–10, 5	9, 5–10	9–9, 5	8–9

As chronic fatigue creeps into adolescents, it is both reassuring and frightening. A teenager cannot be set to a tough regime of work and rest, he can rebel. But the teenager is old enough to understand how important it is to think about your health.

Weakened immunity

An often ill child is a parent's nightmare. Children fall into a risk group because ARVI (namely, frequent diseases of viral infections transfer a child to a group of frequently sick people) is transmitted from person to person. And children have a lot of contact with people. Your class, other classes during breaks, public transport, groups in circles and sections - as a result, children get sick 1, 5-3 times more often than adults.

Tips for strengthening the immune system are so commonplace that it's a shame to even list. Sleep, walk, play sports, eat right, wash your hands often, ventilate rooms, spend more time outdoors. There is nothing to add, except that it is not clear why all of the above has not yet become mainstream.

Children and young adults aged 5-17 should engage in moderate to vigorous physical activity daily for at least 60 minutes.

World health organization

An hour is at least an hour of pure running or training. Moderate activity should be at least two hours a day, taking into account the charge. It doesn't matter what kind of sport you go in for. Better, of course, to be outdoors. But if you do not have the opportunity to get to a good park every day, then training in the gym is better than no training at all.

What about hardening? If you walk a lot and actively, wear light clothes, walk at home only barefoot (even if it seems to you that the floor is cold), sleep with an open window in any weather, do not heat milk or juice from the refrigerator, then no dousing with cold water and ice swimming will be needed … And you can get used to all of the above gradually and painlessly.