Puberty and Hormones: What Happens and What Can You Do? + Recipe

Puberty is a tough time in which all sorts of things change in your body. Hormones such as estrogen and progesterone play a major role in this. These hormones ensure that you grow, but they can also cause mood swings, pimples, fatigue and changes in your weight. That may not sound so cool, but luckily there is a lot you can do yourself to keep these hormonal fluctuations in better balance.

What can you do to help your hormones?

Nutrition plays a huge role in how you feel, especially during puberty. Eating smart can help reduce inflammation in your body and keep your blood sugar levels stable. This can help with mood swings, acne, and other annoying puberty issues.

Conscious choices in carbohydrates

Sugar can cause your blood sugar levels to spike and drop quickly, which can mess with your hormones. Think soda, candy, and cookies—they’re delicious, but it’s best not to eat them too often. Instead, try to choose foods that give you a more steady release of energy, like whole grain bread, oatmeal, and sweet potatoes. And don’t worry, it’s perfectly okay to indulge in something sweet every now and then, as long as it’s not every day.

Healthy fats and anti-inflammatory foods

Healthy fats are essential for your body because they help to keep hormones in balance and are also good for your skin and energy. In addition, there are foods that reduce inflammation, which can help with pimples.

Here are some things you can do:

• Eat avocados more often: think of guacamole (make it yourself, easy and super tasty!) or slices of avocado on a cracker or sandwich. Try the recipe at the bottom of this blog.
• Add nuts: almonds or walnuts are perfect for breakfast or a snack, combine them with some fruit or yoghurt for example.
• Enjoy oily fish: salmon or mackerel are packed with omega-3 fatty acids, which support your hormones and skin.
• Choose power foods: Eat foods like blueberries, tomatoes, and green leafy vegetables like spinach and kale to reduce inflammation.

Incorporating these healthy fats and anti-inflammatory foods into your diet will help you feel better and support your body through puberty!

Fiber-rich vegetables

Vegetables are full of fiber and antioxidants that help your body flush out toxins and balance your hormones. 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 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 is growing rapidly during puberty and protein is super important to keep your muscles and tissues strong. Eat more of these foods:

• Cottage 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 such as beans, lentils, or chickpeas (think hummus on bread).

What else can you do?

• Get enough sleep: your hormones are restored during your sleep. So make sure you get enough hours every night, even if you sometimes want to watch a movie.
• Keep moving: regular exercise helps to reduce stress and improve hormone function. So even if you don't feel like it, you often feel much better afterwards!
• Reduce stress: Stress can really mess with your hormones. Find a way that works for you to relax, like breathing exercises, meditation, or just listening to some quiet music. Mindfulness and yoga may sound silly, but you’ll be surprised how well they work. (And yes, there are even videos about it on TikTok 😉 )

Puberty can be challenging, but with the right nutrition and habits, you can help your body adapt better, leaving you feeling 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 other bread of your choice)
• 1-2 eggs
• A few cherry tomatoes
• Salt and pepper

Optional: a pinch of chili flakes or fresh basil for extra flavor

How do you make it?

1. Boil the egg: Bring a pan of water to the boil and add the eggs. Boil them for about 6-7 minutes for a soft-boiled egg or 9-10 minutes for hard-boiled. Then cool them in cold water and peel them.
2. Prepare the avocado: Cut the avocado in half, remove the pit and spoon out the flesh. Mash the avocado with a fork in a bowl and season with a little salt and pepper.
3. Toast the bread: Toast the slices of whole wheat bread in a toaster or in a pan until golden brown.
4. Assemble: Spread the mashed avocado on the warm toast. Cut the cherry tomatoes in half and spread them over the avocado. Slice the boiled egg and place on top.
5. Finishing: Add a pinch of chili flakes or fresh basil for extra flavor.
6. Enjoy: Serve immediately and enjoy this nutritious, tasty 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!

This article was written by Marlon Haandrikman. In her practice as an orthomolecular hormone therapist and nutritional coach, she helps people improve their health and hormone balance, such as menstrual complaints, PMS, PCOS and menopause. She works from her practice in Apeldoorn, but also offers online consultations. In addition to her expertise in the field of hormones, she supports clients with various complaints such as fatigue, intestinal problems, skin and sleep problems. Visit Marlon Haandrikman 's website for more information.