Puberty is the sign of beginning of fertility and is a reproductive years. The puberty in girls happens at the age of 10 – 16 years. Coming to female, puberty is accompanied by a large increase in the production of hormones. The puberty in girls begins with a physical and emotional change in womanhood. As soon as the puberty begins, then your brain starts releasing hormones, which are called as a gonadotrophin releasing hormone. This is a releasing hormone, which helps in triggering out the pituitary gland to release luteinizing hormone and a follicle stimulating hormone. But, you can notice that boy’s hormones trigger in the production of testosterone and sperm in the testes. Whereas in girls, these hormones can stimulate the ovaries to produce oestrogen and progesterone. This is a large increase in oestrogen, progesterone, FSH and LH that causes the physical changes, which results in periods. Periods starts as and when two and a half years after the girl’s breasts start to develop. The onset of periods is called as menarche.
Hormones and breast changes
You may notice that you’ll get taller and fill out at this stage. There are lots of girls that have a growth that can spurt during puberty. This is usually just before the period time. It’s not an unusual thing and can grow a few inches in height over a year. This helps to raise in the female hormones, oestrogen and progesterone. This leads to a change in body shape with hips getting wider in proportion up to your waist. Your breasts develop and you can even observe breast tenderness. This is normally seen in girls, where they can gain more weight at this time.
Unwanted hair growth
During puberty, a girl can notice that there is a growth in hair starting around your genitals and under arms. Thus, it is usually occurring and are seen after the breasts that have started forming. This hair is fine and can begin by thickening and are becoming curlier. As the puberty goes on, then there is a development in hair growth even you can observe to them and develop hair on your legs and arms. This is completely normal. Your mom, sister, or any of the relatives can show you on how to remove unwanted hair. There are different ways to remove unwanted hair on your legs or you’re under arms.
Menstruation is the most major change of course every month. This starts with puberty and will continue until the menopause, around the age of fifty one. The average age for the first period is at the age of twelve and half, but everyone’s different. This is the time that you’re likely to start you’re around a similar time and your mum did. This is a worth keeping some sanitary protection at home or school bag. So you should be ready to take care of all the things in the guidance’s of your mom. Sanitary towels are easiest for the first time, but some of you may want to start using tampons after a while. Thus, you’re mom, friends or sister will help out in these issues.
The change may sound scary, bit harder, but it’s perfectly natural and the things to be celebrated rather than feared in some places. For this the girl should follow some different diet that helps to be healthy. A good nutritious food and healthy diet are very important in everyone’s life.
Nutritious foods for girls during puberty
The best way to improve your food habits is by following a healthy diet. The food habits affect your future health of your body. This is mostly seen as skin, bones, reproductive health and organ development are major factors that affects with your diet. The healthy foundations within your body are bone health, skin, organ development, reproductive health. They may not be the forefront of your mind as a teenager, but good habits that can reap rewards over a lifetime. As a teenage girl grows faster during adolescence, when compared to other time in her life. You can save your time for infants. But, you also should be careful with vitamins and minerals which are the best food to ear and you need to take an average of 2,200 calories a day.
Top best foods for puberty
Fruit and vegetables for good health
Eat five to eight portions of fresh fruits and vegetables a day. Most of you talk about your five-a-day, but really this should be a bare minimum that is good for health. You should choose a good diet that is high in fruit and vegetables that will make you less susceptible to many diseases. This is because they’re bursting with vitamins, minerals, fiber and other important nutrients that are called as antioxidants.
Veggie meals to be fit
The vegetarian meals for a week or any animal protein, which is high in saturated fat. This is hard to digest and is often constipating that increases your risk of developing illness may be later on. It is better not to eat meat and change your diet. You should make sure your diet with vegetable meals that contain protein. Thus include beans, quinoa, eggs, pulses, eggs or cheese.
Water for hydration
Drink plenty of water and herbal teas. Drink 6 – 8 glasses of water a day, which helps in hydration and it is very important for all aspects of health. This helps to flush out toxins from the body and can reduce the body temperature. This helps in easy and quick digestion. Drink a glass of water on an empty stomach, which helps you keep your lungs clean, helps in digestion, skin glowing and reduces excess fat.
Calcium for women
Calcium is also very important for women. As you grow, your bones becomes weak. Thus, every girl should eat calcium rich foods like milk, egg, curd, yogurt and pannier, leafy green veggies such as spinach, broccoli, cabbage and mushrooms.
Iron is very important for everyone as it helps to be fit and keeps yourself to fight against infections. The immunity power and resistance power are main to fight against the infections and bacterial growth. Most of the girls have iron deficiency, this results in menstruation breaks. This is mostly due to improper and poor diet. This every girl should think of good food to be healthy.
Whole grains for human health
Whole grain is refined food, which is richer in fiber and nutrients than refined counterparts. The fiber rich food is good of health. Fiber food is good for hormonal health, blood sugar balance, digestive health, cardiovascular health. This makes you feel fuller and make you eat less and helps in reducing overheating.
Green vegetables are great to be healthy! Eat plenty of green vegetables to provide calcium, magnesium and Vitamin B. The eating of green vegetables has a vital change in female hormone balance as well as blood sugar balance and energy.
Essential fats for teenagers
Omega-3 and omega -6 are essential fatty acids that are called due to vital for hormone, skin, nail and hair health, energy, brain function and cardiovascular health. Thus, it is mostly found in oily fish, shelled hemp seeds, pumpkin seeds, sunflower seeds, flaxseeds and walnuts. Thus, the cold pressed oils of the nuts and seeds are also good nutrient foods-. You should eat them daily for better health.