Puberty in girls typically begins between the ages of 9 and 13, marked by changes such as breast development, rapid height growth, menstruation, and acne. During this phase, proper care for both physical and emotional well-being is crucial.

Maintaining good hygiene is essential. Once menstruation begins, changing sanitary pads every 4-6 hours, depending on the flow, is important to prevent soiling clothes and subsequent bacterial infections. Regular bathing, changing clothes, and changing underwear twice a day are also recommended.

Exercise plays a vital role in hormonal balance. An active lifestyle strengthens the immune system and helps regulate hormones. Regular physical activity releases endorphins, known for their mood-boosting effects. A balanced routine of age-appropriate cardiovascular exercise and weight training promotes physical development and positive emotions.

Regular, age-appropriate exercise helps strengthen children's health. _Image generated by AI_

A healthy diet is equally important. Alongside exercise, a balanced diet with a variety of nutrient-rich foods is essential for physical development during puberty. Prioritize protein-rich foods like fish, eggs, lentils, soybeans, and chicken. Incorporate berries for antioxidants and sustained energy. Iron intake should also increase during puberty to compensate for menstrual blood loss and support increased blood volume. Good sources of iron include lean meat, seafood, nuts, leafy green vegetables, beans, and whole grains.

Observing physical changes is key to recognizing potential health concerns. Girls should track their menstrual cycles and consult a doctor if irregularities persist. Painful acne on the face, neck, or chest should also prompt a visit to a dermatologist for evaluation and potential treatment.

Regular health check-ups are crucial after puberty begins. Sudden changes in breast size, menstrual cramps, bloating, rapid weight gain or loss, and skin discoloration can be symptoms of underlying conditions requiring early detection. Parents should consider scheduling check-ups every 6 months. These check-ups can also help identify Polycystic Ovary Syndrome (PCOS), a common hormonal disorder affecting women of reproductive age.

Le Nguyen (_Hindustan Times_)