Puberty is an intense period during which many changes occur in your body. It is precisely these changes that you and your body struggle with until you find a balance. Hormones like estrogen and progesterone play a significant role in this. These hormones help you grow, but they can also cause mood swings, pimples, fatigue, and weight changes. That might not sound very chill, but fortunately, you can do a lot yourself to keep these hormonal fluctuations better balanced.
What can you do to help your hormones during puberty?
Nutrition plays a big role in how you feel, especially during puberty. By eating smartly, you can reduce inflammation in your body and keep your blood sugar levels stable. This can help with mood swings, acne, and other annoying puberty problems.
Conscious carbohydrate choices during puberty
Sugar can cause your blood sugar levels to rise and fall quickly, which can throw your hormones out of whack. Think of sodas, sweets, and cookies – they are delicious, of course, but it's good not to eat them too often. Instead, try to choose foods that release energy more steadily, such as whole-wheat bread, oatmeal, and sweet potatoes. And don't worry, an occasional sweet treat is perfectly okay, as long as it doesn't happen every day.
Healthy fats and anti-inflammatory foods
Healthy fats are essential for your body because they help maintain hormone levels and are also good for your skin and energy. Additionally, there are foods that reduce inflammation, which can help with pimples.
Here are a few things you can do:
- Eat avocados more often: think guacamole (make it yourself, easy and super tasty!) or avocado slices on a cracker or sandwich. Try the recipe at the bottom of this blog.
- Add nuts: almonds or walnuts are perfect for breakfast or as a snack; combine them with some fruit or yogurt, for example.
- Enjoy fatty fish: salmon or mackerel are full of omega-3 fatty acids, which support your hormones and skin.
- Choose power foods: eat foods like blueberries, tomatoes, and green leafy vegetables such as spinach and kale to reduce inflammation.
By incorporating these healthy fats and anti-inflammatory foods into your diet, you'll feel better and support your body during puberty!
Fiber-rich vegetables help you through puberty
Vegetables are packed with fiber and antioxidants that help your body eliminate waste products and keep your hormones balanced. Try this:
- Add more mini tomatoes, a piece of cucumber, or carrots to your lunch or dinner.
- Make a smoothie with spinach or kale plus a small banana (it has to taste good, of course!) for a quick dose of fiber.
- Roast vegetables as a snack. Carrots, sweet potatoes, or cauliflower are delicious from the oven!
Proteins for growth
Your body grows rapidly during puberty, and proteins are super important for keeping your muscles and tissues strong. Eat more of these foods:
- Curd cheese or Greek yogurt (rich in protein and delicious with some fruit).
- Nuts (preferably unroasted).
- Chicken, eggs, or fish (perfect for lunch or dinner).
- Plant-based proteins like beans, lentils, or chickpeas (think hummus on bread).
What else can you do to better balance your hormones during puberty?
- Get enough sleep: your hormones recover during sleep. So make sure you get enough hours every night, even if you sometimes want to watch another movie.
- Stay active: regular exercise helps reduce stress and makes your hormones work better. So even if you don't feel like it, you often feel much better afterward!
- Reduce stress: stress can really throw your hormones out of whack. Find a way that works for you to relax, such as breathing exercises, meditation, or just quietly listening to music. Mindfulness and yoga might sound boring, but you'll be surprised how well they work. (And yes, you can even find videos about this on TikTok 😉 )
Puberty can be challenging, but with the right nutrition and habits, you can help your body adjust better. This way, you'll feel stronger, healthier, and more balanced!
A recipe for a delicious lunch!
Simple and quick avocado toast with tomato and egg
What do you need?
- 1 ripe avocado
- 1 or 2 slices of whole-wheat bread (or another bread of your choice)
- 1-2 eggs
- A few cherry tomatoes
- Pepper and salt
Optional: a pinch of chili flakes or fresh basil for extra flavor
How to make it?
- Cook the egg: Bring a small pot of water to a boil and add the eggs. Cook them for about 6-7 minutes for a soft-boiled egg or 9-10 minutes for hard-boiled. Then shock them in cold water and peel them.
- Prepare the avocado: Cut the avocado in half, remove the pit, and scoop out the flesh. Mash the avocado with a fork in a bowl and season with a little salt and pepper.
- Toast the bread: Toast the slices of whole-wheat bread in a toaster or pan until golden brown.
- Assemble: Spread the mashed avocado on the warm toast. Cut the cherry tomatoes in half and distribute them over the avocado. Slice the cooked egg and place it on top.
- Finish: Optionally, add a pinch of chili flakes or fresh basil for extra flavor.
- Enjoy: Serve immediately and enjoy this nutritious, flavorful lunch!
Why is this good? This avocado toast is not only quick and easy to make but also super healthy. Avocado provides healthy fats, the eggs provide protein, and the tomato contains antioxidants. Perfect for an energetic afternoon!
