Back-to-school self-care tips for busy parents

You've spent the last few months shuttling kids to and from summer camp all while squeezing in family trips to the pool and coordinating playdates, sleepovers and summer activities. You've done just about everything you can to avoid hearing those dreaded words from your children: "I'm bored."

Now that your kids are back in school and routines are settling into place, it's time to focus on yourself. Whether that means scheduling overdue preventive care appointments, finding time for exercise, or simply prioritizing your mental health, the start of fall is the perfect opportunity to make your health a priority.

"Parents spend so much time making sure everyone else's needs are met that their own health gets pushed to the bottom of the list," said Mahvish Masood, MD, family medicine physician at Endeavor Health. "This time is a great opportunity to reestablish healthy routines and schedule the care you've been putting off."

To help you get started, Dr. Masood shares five practical ways parents can reclaim their health and routines this fall:

1. Schedule appointments you’ve been postponing 
   There’s no better time than the present to catch up on your annual exams. Yearly appointments with your primary care physician can help catch potential health issues before they become a problem. 
   For women, depending on your age and health history, your physician may recommend a mammogram, skin check, cervical and/or colorectal cancer screening. For men, recommended screenings may include cholesterol and blood pressure checks, skin check, prostate and/or colorectal cancer screenings. 
   Your mental health is just as important as your physical health, and your physician can support your emotional wellbeing, too. If you're struggling with anxiety, depression or having difficulty sleeping, your physician can suggest additional health screenings, review medications, and refer you to a sleep expert or behavioral health professional.
2. Reclaim time for physical activity 
   Even short bursts of movement can make a difference in your mind, body and spirit. A walk during your lunch break, an exercise class after work, or a 30-minute workout while your children are at school can boost your energy levels and reduce stress.
   If you're looking for extra support, Endeavor Health offers fitness and wellness centers in Chicago, Arlington Heights and Woodridge, with options that include group fitness classes and personal training.
3. Plan healthy meals ahead of time
   What you eat plays a big role in how you feel. Planning your meals ahead of time makes it much easier to choose nourishing options and avoid relying on quick, low-nutrient junk food when you are busy or tired. 
   Consider meeting with a registered dietitian for nutrition guidance tailored to your lifestyle. A dietitian can create a personalized meal plan to help support your weight loss and improve your overall health. 
4. Reset your sleep routine
   Between summer activities and late bedtimes, your sleep routine may feel nonexistent. Stick to a regular sleep schedule to regulate your body’s internal clock. Getting enough sleep helps support your immune system, mood, memory and overall health. Try these sleep tips.
5. Nurture your mental health
   In addition to physical activity, it’s important to make space for your mental wellbeing.  Maintaining a positive mindset can help you manage stress, increase your energy and lower your risk of illness. 
   Consider incorporating meditation and mindfulness techniques into your daily routine. Meditation and mindfulness exercises can help ease feelings of burnout, anxiety and stress by allowing you to quiet your mind and find a moment of calm in your day.
   If you’re feeling overloaded, caring for a loved one or navigating grief, a support group can help you receive encouragement and connect with others.

Most importantly, remember to make time for yourself. You spent the summer making sure everyone else had what they needed. As the school year begins, consider giving yourself that same level of care. Small steps, whether it's scheduling a checkup, taking a daily walk or getting to bed a little earlier, can have a meaningful impact on your health.