Puberty – a time of change, of excitement, of terror, of anticipation, of dread. I am infatuated with all of the times of transition in women’s lives, and this is one of the best. Maybe I can say that because I’m 51 now. Puberty typically begins around the ages of 10-14 as girls become capable of reproducing sexually. The production of sex hormones and the onset of menstruation, as well as the development of secondary sex characteristics like breasts, is a gigantic, often tumultuous, transition - for the girl and for the people around her.

For a sobering reminder of what it feels like going through puberty, have a listen to this article in which teen girls talk about puberty: I do like the line “We are not aliens.”

I see girls in the clinic for all sorts of concerns - acne, nutrition, menstrual concerns, depression, and anxiety. Puberty is a phenomenal time for a girl to establish a relationship with a women’s healthcare provider so that when she needs a physical exam, she is doing that with someone she has an established relationship with. It also seems to be beneficial, for the mamas and the daughters, to have a voice outside the family weighing in on matters of health.

So, mamas, this one is for your girls.

Food

There is so much during this time of life that feels out of control - mood, physical changes, expectations from the outside world. One thing we can control is what we put on the end of our forks. It turns out, what we put there profoundly affects our health.

Make sure you are eating protein every time you eat. Protein is found in dairy products like yogurt and cheese, nuts, seeds, nut butters, meat, chicken, fish, and soy products like tofu. We typically eat a lot of carbohydrates - bread, cereal, bagels, pasta, muffins, granola bars, potatoes, etc. Carbohydrates are generally cheap, easy, and filling. All good for a person whose body may be growing and changing literally visibly every day, but make sure to eat some protein, too. It will help support energy, mood, and a healthy weight.

Eating vegetables and small amounts of fruit are key to feeling well. Vegetables help us see, think, run, poop, and laugh. Fruit helps, too, in moderation. Fruit is a carbohydrate, so eating a lot of it is like eating a candy bar (in some, not all, ways). It is better to eat fruit than to drink juice. The fruit itself is loaded with fiber which changes how the fruit sugar functions in your body for the better.

It seems to me at this point in history, people are aware of the adverse health effects of drinking soda, but just to be clear, avoid drinking soda on a regular basis. The sugar in the soda, in the coffee drinks, and in the energy drinks increase people's risk for being overweight and developing diabetes. They are a marketing success story of the past 20 years, but they have also led to people developing bad habits at a young age. May as well avoid developing those habits sooner as opposed to later.

If you are skipping meals, you are adding to energy, hormone, and mood imbalances. Try to eat three meals a day, at least, and possibly a few snacks, especially if you are an athlete. Meals don’t have to be a big deal. Grab a banana and a handful of nuts as you walk out the door - especially if what you want is a caramel latte. I recommend avoiding sugary coffee drinks, but if you gotta have it, make sure you eat some protein with it.

If you are binging and purging, restricting calories, or intentionally skipping meals to reduce your overall calorie consumption, find a trusted adult and let them know what’s going on for you. It is possible to develop a healthy relationship with food if you don’t have one but want one.

Movement

Moving has a variety of health benefits that can’t be put in a single pill, it…

increases the hormone that improves our mood (serotonin)
helps maintain a healthy weight
helps reduce period irregularities
helps manage stress
helps build physical and emotional strength and confidence
helps brain function

Not moving is a major contributing factor to chronic diseases and illnesses including obesity, high blood pressure, heart disease, and cancer. How you move is up to you - school sports, club sports, working out at the gym, a walk in the woods, dance class - it doesn’t matter how. It matters only that you do.

Rest

It’s true that you may actually want to sleep until 11 am on the weekends. It may also be true that you are on your phone until the wee hours and that is in fact the reason you want to sleep until 11 am.

The younger you are when you learn to make resting a priority, which can be extraordinarily challenging if you are over-scheduled or you have to work, the healthier you will be as you age. Not only is it important to hold space for resting in your day, week, and weekend, but it is also crucial to have good habits around sleep.

Good sleep habits include making your bedroom a dark and relaxing place at bedtime, going to bed and waking up around the same time most days of the week, being off screens for at least a half an hour before bed, avoiding caffeine late in the afternoon and evening, and getting some physical activity during the day. Go to the party, stay up late talking to a friend, or finish writing the paper - but make those activities the exception as opposed to your norm.

Nature

Kids spend a lot less time outside now than in all of human history. Lots of things make that more difficult - screen time, increased homework, having a job, fewer green spaces, and urban living.

Spending time outdoors can be a primary coping mechanism for managing stress, depression, and anxiety. Scientific studies show that being outside reduces our levels of stress hormones, increases the production of hormones that support our mood, and is an avenue through which we can gain confidence in our physical body and ability.

Simply stated, spending time outdoors is good medicine.

Acceptance

During puberty, all that is happening to your body and your mind is completely normal. Unfamiliar, perhaps, but normal. We are supposed to grow and change. We are supposed to wake up to the physical experience of our bodies (even though period cramps may be rugged). We are supposed to want to have sex (doesn’t mean you have to and it’s okay if you don’t want to). In a most basic animal way, we are supposed to want to make babies (but maybe not as teenagers in a modern world). We are supposed to find our edges and our boundaries (but be gentle with your parents – they love you). We are supposed to find our interests, our passions, our people (priorities change, interests change, friendships change). We are supposed to find our strength (physically and emotionally). There are many ways to navigate the uncharted waters of puberty - find the people, resources, and solutions that support you being the best version of yourself. Ask for help. Keep asking if you are not getting what you need.

This blog is the last in the series of targeting the Foundations of Wholeness to specific phases of women’s lives. If you’ve found the information in this series helpful, please share it! If you have ideas about what you’d like to learn about in 2022, please submit your suggestions here.

As we put a wrap on 2021, I am reminding myself that our wholeness resides in our imperfection. We get to be human and well. We get to tweak, refine, and reassess how we live. At this time of year, I find time to take a look back over the past twelve months and honor the ways in which I’ve cared for myself, big and small, and set some intentions for the coming year. I invite you to do the same.

Foundations of Wholeness: Puberty