Puberty and Changing Bodies
Puberty is when many things begin to change in a child’s life. Children may feel their changing bodies and emotions are out of their control between childhood and young adulthood.
During puberty, children will go through more changes than they will experience at any other time in their life…with the exception of infancy.
The puberty age for girls is generally between 8 and 13. The puberty age for boys is typically between 10 and 14. However, all children are different. Therefore, some children may experience their changing bodies earlier and some may notice changes later.
Children and parents should not compare their stages of puberty to friends or family. Every child will have their own personal timeframe for noticing their own changes.
How to Prepare for Changing Bodies
When puberty begins, many children are unprepared for the changes their bodies will undergo. For parents, it is important to remember that puberty is a normal, natural part of growing up.
Parents should be cautious to not treat their children differently or overreact to their noticeable changing bodies.
As puberty starts, hormones are released throughout the body and send messages to the brain, preparing an adolescent body to make and/or carry a baby someday. If desired.
Puberty Traits for Boys with Changing Bodies include:
- Growing hair on underarms, in the pubic area, on the face and chest, and growing longer, thicker hair on legs.
- Muscles throughout the body get bigger, and shoulders begin to widen.
- Boys grow taller and gain more weight.
- Voices get deeper.
- Breast nipples may become sensitive and swollen.
- Penis gets longer and wider.
- Sweat and oil glands are more active and can cause acne and body odor.
- Testicles get bigger and the scrotum gets darker.
- Testicles begin to make sperm.
- Erections occur as the penis fills with blood and becomes hard.
Puberty Traits for Girls with Changing Bodies include:
- Hair will grow underarms and in the pubic area.
- Nipples begin to stick out and may become sore and sensitive.
- Breasts begin to grow and become rounder.
- Girls will get taller and gain weight, especially in the waist and hip areas.
- May have vaginal discharge.
- The onset of the menstrual cycle (period)
Feeling Emotional
As adolescents go through changing bodies during puberty, emotional changes are also occurring.
Hormones affect the physical body and affect one’s mental and emotional state as well.
During this time children may feel overly worried and concerned about various things, such as school, friends, family, etc.
They may feel confused about the emotions they are experiencing. They may easily become angry or upset over little setbacks.
Talking to your child and having them share their feelings and concerns is extremely important in order to keep them as stress-free as possible.
If children are having difficulties dealing with their emotions, parents should encourage them to get plenty of physical exercises and seek professional counseling if needed.
For some tips and tricks about raising teenagers, see, 13 Agonizing Emotions Raising Teenagers Have on Parents.
Parents and Puberty
Watching your barely developed child go through puberty is often difficult for parents. Parents see our children as fresh offspring still learning their way around the playground.
The truth is, many children going through puberty aren’t ready for puberty either. Typically, signs of puberty scare kids.
They don’t particularly want their bodies to change. Seeing and feeling their changing bodies can make them feel anxious about the unknown happenings in their future.
Most kids are comfortable with their childhood lives and don’t want to be disrupted by growing breasts, hair growing in unusual places, squeaky voices, and menstrual cycles.
Parents may also begin to act differently toward their pubescent teen. However, behaving oddly around children going through puberty makes both children and parents feel uncomfortable.
The best course of action is to address the subject and remind your child that puberty is a stage of life that everyone goes through. Sometimes it can be awkward, but it doesn’t have to be.
Using books and videos while discussing teenage development and puberty symptoms can be very helpful. But if they are not ready to talk, respect their decision.
Children may need their own timeframe before asking questions about puberty. However, be sure to leave the door open if they ever want to talk about it.
Importance of Nutrition During Adolescence
Maintaining a healthy diet and nutrition are important elements of pubertal development. During puberty hormones affect physical, emotional, and mental changes in adolescents.
Establishing a healthy meal plan is important for boys and girls and can help balance the influx of hormones in the body.
Puberty also spikes increases in both height and weight in pubescent adolescents. Therefore, a healthy diet will help with children’s energy levels and keep muscles strong and flexible.
Eating healthy includes getting the proper balance of nutrients. Such as:
Proteins:
The RDA or Recommended Dietary Allowance suggests teenage or pubescent girls get approximately 34 – 46 grams of protein on a daily basis. While the suggested daily protein intake for teenage or pubescent boys is 34 – 56 grams.
Some good sources of proteins include meat, fish, eggs, and poultry, including chicken and turkey, nuts, peanut butter, seeds, beans, and tofu.
Iron:
The RDA or Recommended Dietary Allowance of Iron for girls is 28-30 grams daily. Iron provides energy and helps strengthen muscles.
During puberty, girls need to sustain foods that are rich in iron to restore iron loss during menstruation.
Foods that are rich in iron are red meat, dark green leafy vegetables, beans, nuts, and whole grains.
Calcium:
Calcium is needed to strengthen bones and combat bone loss as you age. The recommended dosage of calcium for girls is 850-1000 milligrams a day. Boys also need calcium to support strong bones and muscle growth.
Some calcium food sources include milk, cheese, yogurt, and all dairy products, including soy and almond milk. Additionally, green leafy vegetables, such as spinach and kale, and good calcium sources.
Vitamin D is also necessary to maintain the recommended calcium levels. Getting sun exposure is one method that provides the body with vitamin D.
Zinc:
Zinc is important for growth and development, especially in girls. During puberty, Zinc helps increase bone density and supports bone strength.
The Recommended Dietary Allowance, RDA, for girls ranges from 8.5 – 12.9 on a daily basis.
Foods that are rich in zinc include red meats, whole grain cereals, milk products, and various nuts.
Vitamin A:
Vitamin A is especially good for girls during puberty. Vitamin A is important to promote healthy skin, help support good eyesight, and strengthen the uterus.
Good food sources for Vitamin A include milk, green leafy vegetables, tomatoes, and orange fruits and vegetables, such as carrots, sweet potatoes, mangoes, pumpkin, and cantaloupe.
If your child is not getting their Recommended Daily Allowance of these various food groups, vitamin supplements may be necessary. Ask your doctor for dietary recommendations.
Nutrition for Adolescents Changing Bodies
Healthy eating is an important part of a healthy lifestyle, especially during puberty. Other recommendations for your pubescent adolescents and teens include:
- Avoiding soda and sugary drinks. Drinking water and increasing daily water consumption. Water is a great way to flush out toxins and keep kidneys and organs functioning properly.
- Aim to eat 3 meals a day, including healthy and low-sugar snacks
- Try to avoid deep-fried foods. Foods cooked in the oven, on the stovetop, or in an air fryer are much healthier than fried foods.
- Eat well-balanced meals. Don’t forget to include Recommended Daily Allowances for protein, iron, calcium, zinc, and vitamin A when preparing meals for adolescents.
- Eat fruits and vegetables at mealtime and as a snack.
- Include more chicken and fish in weekly meal plans.
Physical Activity in Adolescence
The Centers for Disease Control and Prevention, CDC, recommends children, adolescents, and teenagers, get at least 60 minutes of moderate to vigorous physical activity on a daily basis.
Physical activity helps maintain strong bones and muscles, regulates a healthy weight, and reduces stress, anxiety, and depression.
Regular activity also lowers the risk of developing health issues, such as diabetes, high blood pressure, heart disease, and obesity.
Maintaining an ongoing regimen of physical activities has proven to increase academic performance, classroom behaviors, and cognitive performance, such as concentration and memory.
With the many benefits shown by physical activities, parents should encourage their children to put down their electronics and find a fun activity to enjoy.
Whether it is walking, riding a bike, swimming, dancing, or walking the dog, physical activity is available for children and parents in a variety of ways. So, find something you like to do and get out there and burn some energy!
TIPS, IDEAS & SUGGESTIONS TO HELP YOUR CHILD UNDERSTAND THEIR CHANGING BODIES DURING PUBERTY
- Keep communication open and available if and when your children have questions about their changing bodies. They may be frightened or confused when they notice unexpected changes.
- Allow your children to ask you questions freely, without teasing, joking, or embarrassment. Puberty is a very sensitive time. Answer their questions without sarcasm or judgment.
- Be respectful. Children notice their own changing bodies. Don’t point out growing breasts or changing voices unless your child initiates the conversation.
- Provide necessary products and/or merchandise they may need during puberty. Such as bras, undergarments, sanitary napkins, and/or other feminine products.
- Maintain their privacy. Refrain from discussing or sharing their changing bodies with friends and family.
- Be supportive. It is extremely important your child feels you are on their side and you understand the challenges they are going through.
- Show them your love. Although you may feel your little child is growing up, and they are, they need your love and affection more than ever. Don’t allow their fluctuating hormones to push you away from expressing your love toward them! Regardless of their changes, they are still your baby.
