Normal and healthy puberty, with good nutrition and no excess calories, typically occurs between the ages of 9-14 in boys and 8-13 in girls. However, in reality, more and more girls are beginning to develop before the age of 8, with the average age of first menstruation being under 10. Generally, precocious puberty is more common in girls than in boys.
1. The relationship between diet and early puberty in children
Early puberty is a sign of premature aging. Early puberty is not caused by a single factor. The nervous and hormonal systems that control the onset of puberty are complex, but research has identified several environmental and lifestyle factors that may contribute to early puberty.
One of the causes of this condition is dietary changes that affect a child's hormones. Therefore, to help children avoid premature puberty, it is necessary to ensure they have a healthy diet from a young age and maintain it long-term.
Studies have shown that early puberty in both girls and boys is due to diets that consume too much animal-derived food, high-fat foods, and processed foods. A diet high in meat and processed foods is associated with earlier menstruation, while a healthy diet and regular exercise slow down the process of puberty.
Increased hormone activity earlier and in greater quantities leads to earlier puberty. Children with diets low in nutrients (based on analysis of macronutrients, vitamins, minerals, and certain whole foods) tend to enter puberty earlier.
Diet is a factor that can influence early puberty in children. (Illustrative image.)
Excess fat produces more estrogen. The increasing rate of overweight and obese children contributes to early sexual development. Numerous studies confirm the link between overweight children and early puberty and nutrition in girls. A male hormone called androstenedione, produced in the adrenal glands and ovaries, is metabolized in fat cells into estrogen.
Fat cells are like estrogen factories. As weight increases, hormone levels also rise. Excess body fat alters the levels of insulin, leptin, and estrogen, and these factors are believed to be the reason for the rapid increase in precocious puberty among obese children.
A high-fat, low-fiber diet promotes the growth of certain bacteria that convert bile acids into sex hormones. The intestinal wall then absorbs these hormones and releases them into the bloodstream. The liver produces bile acids to digest fats. A high-fat diet produces more bile acids that are metabolized into sex hormones. Additionally, inactivity can reduce melatonin levels, affecting brain signals that stimulate growth during puberty.
2. Essential nutrients for teenagers during puberty.
From a young age, a child's diet should include as many natural plant-based foods as possible, including leafy greens, squash, corn, carrots, tomatoes, onions, mushrooms, nuts, avocados, beans, fruits, and whole grains. Most importantly, this diet should be maintained through puberty and into adulthood. This means that healthy eating should be maintained throughout life.
During puberty, children need more nutrition. A scientifically sound diet is crucial to help minimize illnesses and psychological syndromes that are common during this period. Parents should prepare a varied and nutritious daily menu for their children, providing them with sufficient energy.
During puberty, children will need more nutrients. (Illustrative image.)
Adolescence is the period when children need the most energy, specifically from the calories in food. During puberty, an average girl needs 2200 kcal, while a boy needs 2800 kcal.
Protein: An essential nutrient for children's development. Provide protein to children through foods such as chicken, pork, beef, eggs, cheese, shrimp, and fish.
Carbohydrates: Foods rich in sugars and starches provide carbohydrates, which are also essential during this stage, such as bread, cereals, rice, potatoes, beans, noodles, etc.
Lipids - fats: These are one of the nutrient groups that provide energy to the body. They contribute to the structure of nerve cells, hormones, etc. Therefore, choose healthy fats for children such as olive oil, coconut oil, cod liver oil, and avocado.
Vitamins and minerals: These are essential for the bodies of teenagers during puberty, as well as for everyone else. The body cannot synthesize vitamins and minerals on its own; they must be absorbed through a variety of foods each day. Therefore, children should be encouraged to eat plenty of green vegetables and fruits to ensure they get enough essential vitamins and minerals.
Essential minerals important for teenagers include sodium, potassium, calcium, magnesium, phosphorus, selenium, iron, and manganese.
- Iron: This is a particularly important micronutrient during puberty. Iron plays a crucial role in blood formation, carrying oxygen throughout the body. Especially for girls, monthly menstruation can easily lead to blood loss, so timely iron supplementation is necessary. Foods rich in iron and protein, such as meat, eggs, fish, and nuts, should be included in children's daily meals.
- Calcium: Essential for children's exceptional height growth when combined with vitamin D, on average, each adolescent child may need 1,200mg of calcium per day.
- Zinc: Affects the function of enzymes, supports the immune system, and protects organs in the body.
- Magnesium: Essential for digestive function, it also plays a role in controlling blood sugar levels and maintaining bone strength.
- Selenium: Helps boost immunity and eliminate foreign elements that enter the body.
3. Essential tips to improve the health of children experiencing early puberty.
If a child experiences early puberty and is inactive, it can inhibit bone and muscle development, leading to stunted growth and delayed development. Parents should encourage their children to participate in sports activities, which not only boost their immune system but also help improve their height.
Encourage children to play and exercise outdoors to promote height growth and overall physical development. (Illustrative image.)
In addition to exercise, parents also need to pay attention to their children's daily routines. Children need to get enough sleep, at least 8 hours a day, and develop the habit of going to bed early and waking up early.
Psychological disorders or syndromes commonly experienced during puberty can be improved through regular exercise and lifestyle habits. Parents can encourage their children to participate in extracurricular activities or enroll them in physical education classes. In addition, parents should spend time talking with their children and addressing the psychological changes that come with puberty.
During adolescence, children are often prone to being overweight. Controlling the amount of fat from oils and snacks is an effective way to avoid this. In addition, remind children to drink enough water, eat three meals a day, and especially not skip breakfast.
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