Elementary school is a time of discovery and getting used to what school is like. Elementary school is a long time; from kindergarten through fifth or sixth grade. It is longer than middle school and high school. So, it is important for kids during this age range to stay healthy and happy in order for them to maintain this throughout the rest of their school life. If you are a kid in elementary school that is wondering on how to stay healthy, this article is for you!
Steps
Method 1
Method 1 of 2:
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1Eat nutritious foods. Many kids enjoy indulging in junk food sometimes, especially during parties. But you shouldn't eat junk food every day, because these foods will damage your body over time. For example, eating too much fast food might cause digestive issues (e.g. bloating, gas, and other permanent issues). Eating too many sweet foods like candy, lollipops, and chocolate may cause cavities and type 2 diabetes, a condition caused by obesity and lack of a healthy diet. [1] X Research source [2] X Trustworthy Source National Institute of Diabetes and Digestive and Kidney Diseases Health information from the National Institute of Diabetes and Digestive and Kidney Diseases, a division of the U.S. National Institutes of Health Go to source Each of the five food groups contains foods with many kinds of vitamins, which will help you grow taller and stronger.
- Try eating the five food groups every day for a balanced diet. The five food groups are vegetables, fruits, legumes, grains, and dairy. Vegetables include leafy greens (cabbage, spinach, kale, etc.) and other foods like carrots and broccoli. Fruits are foods like apples, bananas, oranges, and kiwis. Legumes include seeds and beans. Grains are foods made out of crops such as wheat and rye. Dairy consists of milk-based products like cow's milk, cheese, and yogurt. [3] X Research source
- Even if you hate vegetables, you should still eat them. You can add flavorings to the veggies (like sauces) or mash them into your food to disguise their taste. Vegetables will help your digestion, as well as lower the risk of heart conditions in the future. [4] X Research source
- Eat desserts only as a treat occasionally. If you want to be even more healthy, buy whole-grain desserts like whole-grain cupcakes, cookies, and waffles.
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2Exercise every day. You should get up and do some physical activity every day. It is recommended that kids aged 6-17 get at least an hour of exercise daily to keep their organs (mainly the heart and lungs) healthy. [5] X Trustworthy Source Centers for Disease Control and Prevention Main public health institute for the US, run by the Dept. of Health and Human Services Go to source Try exercising when you're feeling bored, or set a schedule to help you stay on track. There are many ways to exercise, so see which one's for you! Run around with your dog, play sports outside, do jumping jacks and squats, make an obstacle course if you have time, do karate, dance to energetic music, etc.
- You probably have P.E. on certain days in elementary school. Don't skip P.E., even if it feels boring and tiring. Think of P.E. as some free exercise time!
- During recess, instead of standing around the playground, play tag with your friends, play jump rope games, or play a sport like soccer or basketball to get your blood pumping! [6] X Research source
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3Stay hydrated. Drink water frequently so you won't get dehydrated. If you are dehydrated often, your body will get weaker, and you will get sick often. Your kidneys and liver may malfunction too after a long period of time. [7] X Research source So, drink water whenever you can, especially after exercising. Have a sip of water after class, or before going into the car for a trip. Drink some during a meal, and drink some before bed so you will stay hydrated throughout the night.
- If your urine is clear or slightly yellow, you are hydrated; keep it up! If your pee is dark yellow or orange-ish, drink more water!
- This means that you'll have to go to the bathroom more often. Find appropriate times at school to go to the bathroom. Recess, lunch, and extended care are the best options. But, if you really need to go during class, ask a teacher and say that it's an emergency. Don't be shy and don't hold it in - this can cause issues for your liver.
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4Get enough sleep. Sleep is very important for kids. If you don't sleep enough, you won't stay concentrated enough to keep up with work during school. You need sleep to function well physically and mentally. So, don't stay up all night doing homework, and don't stay up all night just to have fun. You will feel groggy and not alert all the time if this happens. Every child needs around 8-12 hours of sleep, depending on how old they are.
- Kids aged 3-6 need 10-13 hours of sleep. [8] X Research source
- Kids aged 7-12 need 10-11 hours of sleep.
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5Keep up with your hygiene. If you neglect your personal hygiene, your physical and mental health can start to decline. Leaving your body unclean can lead to health problems and make your body more susceptible to harmful bacteria. If your parents are nagging you to brush your teeth or to wash your face, listen to them. [9] X Research source Even small things like washing your hands after you use the bathroom and before a meal are important.
- Shower daily or at least every other day depending on how often you get dirty or sweaty. During the hot summer days, you may need to shower more often and find other ways to freshen up temporarily.
- Wash your face daily.
- Brush your teeth at least twice a day and floss to prevent cavities and bad breath. If you have braces, brush your teeth carefully after every meal.
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6Stay healthy in the sun. It's important to wear sunscreen whenever you're going to be outside to prevent sunburn and damage to your skin. [10] X Trustworthy Source Centers for Disease Control and Prevention Main public health institute for the US, run by the Dept. of Health and Human Services Go to source You can also try wearing long sleeve shirts and long pants to reduce your skin exposure.
- During hot days, wear a hat.
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7Pay attention to the signs of puberty. Puberty is the process in which your brain sends hormones to your body, telling it to grow. This process takes a few years, and your body will look like an adult's after it. Many kids start puberty in elementary school, especially girls. Girls, on average, start puberty earlier than boys, so there will be more girls who are in puberty than boys in elementary school. Puberty can be awkward at this age, but remind yourself that you will see more and more kids going through the same thing as you in middle school. It will become a regular, normal thing that everyone can relate to. In the meantime, ignore immature kids in your school who laugh at puberty, because they will also go through it eventually. Females usually get puberty at ages 8-14, and males usually get puberty at ages 9-15. [11] X Research source
- You will grow body hair during puberty. All people can get acne too, so wash your face more often and apply acne creams to decrease the size of your pimples. Most people will go through a growth spurt during puberty, so don't be worried if you don't reach it in elementary or middle school. You may just be a late grower, and you may suddenly shoot up a couple of inches in high school. Some people have mood swings during puberty because of hormones.
- For females, you will probably develop body hair on your armpits and groin. You may also get discharge in your underwear, which is a sign that your period will start soon. Then, your period will start, and you'll have to get used to changing sanitary products often and finding ways to relieve menstrual cramps. Your breasts will grow too, so you will need a bra at some point in puberty.
- For males, you will also develop body hair. Your genitals will grow larger too. At this time, you may get erections or wet dreams randomly because of your fluctuating hormone levels. Your voice may deepen, and you may develop facial hair.
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8Tell your parents if you think something is wrong with your body. Trust your gut instinct and tell your parents if you think there is something wrong. Even if it turns out to be something normal, you should still tell them. Waiting too long could make the condition worse, so don't hesitate to tell them. For example, your stomach hurting frequently could just be stress or overeating, but it could also mean that you are sick. A cough that doesn't go away should get checked to make sure you don't have a condition. Any sudden changes to your body, from random moles to ear pain and tooth pain, should be reported to your parents just in case.
- Pain is usually a symptom that something is off with your body. There are many causes of pain. Regular pain is usually caused by stomach aches, muscle cramps, eye strain, sore throat, period cramps, or an injury. Regular pain usually subsides in a few days. But, if you have really bad pain or if it persists, tell your parents immediately. [12] X Research source
- Don't be scared of doctors. They are trained professionals, and the scans they do and questions they ask are to better understand your condition. Then, they can help treat your condition and reduce the symptoms.
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Method 2
Method 2 of 2:
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1Combat bullying. Bullying happens a lot in elementary schools, so you are not alone. There may just be one scary kid bullying you, or a group of kids who taunt and make fun of you. Physical bullying is when someone physically hurts you. They may kick, punch, pull, or make you trip on purpose. Emotional bullying hurts too, and is when someone makes fun of you, gossips about you, or ignores you. A group of kids may constantly say how "stupid" and "weird" you are, or someone might exclude you from school activities, causing you to be alone and sad. [13] X Research source [14] X Research source Bullying causes many kids to hate school, but there are ways to stop it. Tell a trusted teacher or adult as soon as you feel bullied.
- Ignore the bully. If the bully teases you, ignore them. Avoid the bully if possible. If they are not in your class, don't go to the places they hang out at during recess and lunch. If they are in your class, sit far away from them in class if you can choose a seat. Don't work with them in group projects. If you unfortunately sit next to them, ignore everything they say and tell the teacher about their behavior.
- If you have some supportive friends, tell them too. Tell your parents about the situation, and they will likely make a report to your teacher or the principal.
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2Make friends. Your friends can also help you combat bullying and support you throughout elementary school. [15] X Research source Plus, you can share secrets with your friends if they are trustworthy and do many fun activities together that you will remember for years as part of your childhood. You may see your friends in middle school and high school too.
- Soon enough, some kind kids will probably want to make friends with you.
- You can also make friends in the clubs and extracurriculars you go to. You can meet other kids who are interested in the same thing as you are there.
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3Do activities you enjoy. Most kids would rather do many fun activities that they like rather than doing one uninteresting activity. Don't give into peer pressure from classmates to join a club that you aren't interested in. Even if your best friends are in the chess club, don't join if you aren't interested in playing chess. Don't join too many clubs either, as that will tire you out. Join 2-3 clubs at the maximum, especially if you have outside extracurriculars after school. After you get home and finish your homework, take some time to do things that you like. Play with your pet, draw, talk to friends online, play some games, or listen to music. These help you to de-stress and calm down before bed.
- If your parents want you to attend clubs and extracurriculars that you aren't interested in, calmly state that you aren't interested in those activities and list clear, specific reasons on why you don't want to join. For example, if they want you to join the math club, state that you aren't interested in math or that you are already in a STEM club (e.g. coding or science). Or, if you're already juggling a ton of extracurriculars, say that the club won't fit in your schedule along with homework, clubs, and school.
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4Boost your confidence . Feeling negative about yourself won't make you happy; it will make you scared and sad throughout your school years. If you are feeling that you aren't good enough or that you have to be the best in order for people to like you, stop. Learn to love yourself, and boost your confidence by trying out new things. You will be good at some things, and struggle in some other areas, but that is no reason to give up. Learn to stand up for yourself by taking action against people who are bullying or mistreating you.
- Have a nice group of supportive friends that will boost your confidence and encourage you when you have setbacks, such as a bad grade on a test.
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5Find ways to relieve stress. After a bad day at school, you will need to calm down and relax. Being constantly stressed isn't good for your physical health nor your mental health. You might've gotten a low grade on a test, or your friends may have gotten into an argument, causing your negative feelings. Find ways to relieve stress that work for you; every person relieves stress a little differently. Try immersing yourself in a book, sketch, make a craft, listen to your favorite songs, dance, and play. You can also take a warm shower/bath and go to bed early to de-stress. [16] X Research source
- The symptoms of stress include random pains in your body (such as stomach aches, muscle aches, and headaches), increased heart rate, having problems sleeping, decreased attention span, and being jumpy or nervous.
- Having supportive people around you can help; talk to your parents or a trusted older sibling for help. At school, nice friends and your school counsellor can guide you.
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6Ask for help when you need it. Asking for help is not a sign of weakness. It does not mean that you have failed or are incapable of anything. It simply means that you are offering other people a chance to help out others in need. Don't be shy and scared to ask for help. Some kids wait too long to ask for help, which causes problems along the way. For example, not asking any questions in class even if you need it may cause stress and decreased performance on tests. This will cause bad grades because of material that you don't know. If you need help, ask a teacher, your parents, or a friend.
- It's helpful to practice a script if you are scared. Rehearse what you will say a few times beforehand in front of familiar people to worry less.
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References
- ↑ https://www.healthdirect.gov.au/junk-food-and-your-health
- ↑ https://www.niddk.nih.gov/health-information/diabetes/overview/symptoms-causes
- ↑ https://www.foodstandards.gov.scot/consumers/healthy-eating/nutrition/the-five-food-groups
- ↑ https://www.webmd.com/diet/health-benefits-vegetables
- ↑ https://www.cdc.gov/physicalactivity/basics/children/index.htm
- ↑ https://health.choc.org/kids-and-exercise-what-parents-should-know/
- ↑ https://steptohealth.com/problems-holding-your-pee/#:~:text=As%20we%20have%20already%20mentioned%2C%20holding%20your%20pee,on%20anything%20other%20than%20the%20desire%20to%20pee
- ↑ https://www.webmd.com/parenting/guide/sleep-children
- ↑ https://www.healthline.com/health/healthy-lifestyle/bad-hygiene#takeaway
- ↑ https://www.cdc.gov/cancer/skin/basic_info/sun-safety.htm#:~:text=For%20the%20most%20protection%2C%20wear,may%20offer%20more%20UV%20protection .
- ↑ https://kidshealth.org/en/kids/puberty.html
- ↑ https://www.healthline.com/health/pain#causes
- ↑ https://pacerkidsagainstbullying.org/what-is-bullying/
- ↑ https://kidshealth.org/en/parents/bullies.html
- ↑ https://www.verywellfamily.com/making-and-keeping-friends-2633627
- ↑ https://www.verywellfamily.com/stress-management-for-children-620504
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