Children today tend to reach puberty early. Nutrition is also one of the factors contributing to early puberty in 𝘤𝘩𝘪𝘭𝘥ren.Food is a factor that affects 𝘤𝘩𝘪𝘭𝘥ren’s early puberty. Illustration.

Normal and healthy puberty with good nutrition and no excess calories will usually be around 9-14 years old in boys and 8-13 years old in girls. But in fact, more and more girls start to develop before the age of 8, the average age of first menstruation is under 10 years old. Normally, precocious puberty in girls accounts for a higher rate than in boys.

1. The relationship between diet and early puberty in 𝘤𝘩𝘪𝘭𝘥ren

Premature puberty is a sign of premature aging. Precocious 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 a number of environmental and lifestyle factors that may contribute to early puberty.

One of the causes of this condition is that the 𝘤𝘩𝘪𝘭𝘥’s diet has many changes that affect the 𝘤𝘩𝘪𝘭𝘥’s hormones. Therefore, to help 𝘤𝘩𝘪𝘭𝘥ren avoid early puberty, it is necessary to ensure that 𝘤𝘩𝘪𝘭𝘥ren have a healthy diet from an early age and maintain it long term.

Research has shown that early puberty in both girls and boys is due to a diet that consumes too much food of animal origin, high in fat, and processed foods. A diet high in meat, processed foods, etc. is associated with earlier menstrual cramps, while healthy eating and regular exercise will slow down 𝓈ℯ𝓍ual development.

Hormone activity that increases earlier and more will lead to earlier puberty. Children with low-nutrient diets (based on analysis of macronutrients, vitamins, minerals, and certain whole foods) tend to enter puberty earlier.

Excess fat produces more estrogen. The increase in the rate of overweight and obese 𝘤𝘩𝘪𝘭𝘥ren contributes to early 𝓈ℯ𝓍ual development. Many studies confirm the relationship between overweight 𝘤𝘩𝘪𝘭𝘥ren, early puberty and nutrition in girls. A male hormone called androstenedione produced in the adrenal glands and ovaries is converted in fat cells into estrogen.

Fat cells are like estrogen factories. As weight increases, hormone levels also increase. Excess fat in the body changes the levels of the hormones insulin, leptin and estrogen, and these factors are believed to be responsible for the rapid increase in the number of 𝘤𝘩𝘪𝘭𝘥ren experiencing early puberty due to obesity.

High-fat, low-fiber diets promote 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. High-fat diets produce more bile acids that are converted into 𝓈ℯ𝓍 hormones. Additionally, inactivity can reduce melatonin levels, which affects the signals in the brain that stimulate development during puberty.

2. Essential nutrients for young puberty bodies

From a young age, a 𝘤𝘩𝘪𝘭𝘥’s diet should include as many natural plant foods as possible, including green vegetables, squash, corn, carrots, tomatoes, onions, mushrooms, nuts, avocados , beans, fruits and whole grains. The most important thing is to maintain this diet until 𝘤𝘩𝘪𝘭𝘥ren reach puberty and enter adulthood. This means that healthy eating needs to be maintained throughout life.

During puberty, 𝘤𝘩𝘪𝘭𝘥ren will need to provide more nutrition. A scientific diet is very important to help 𝘤𝘩𝘪𝘭𝘥ren reduce diseases as well as psychological syndromes that are common during puberty. During this period, parents should prepare for their 𝑏𝑎𝑏𝑦 a rich daily menu, rich in nutrients, providing enough energy for the 𝘤𝘩𝘪𝘭𝘥.

During puberty, 𝘤𝘩𝘪𝘭𝘥ren will need to provide more nutrition. Illustration.

Puberty is the period when 𝘤𝘩𝘪𝘭𝘥ren need the most energy, specifically energy from calories in foods. During puberty, on average a girl needs 2200 kcal, a boy needs 2800 kcal.

Protein – protein: Is an indispensable nutrient to help 𝘤𝘩𝘪𝘭𝘥ren develop. Provide protein for 𝘤𝘩𝘪𝘭𝘥ren with foods such as chicken, pork, beef, eggs, cheese, shrimp, and fish.

Carbohydrates: Foods containing a lot of sugar and starch that help provide carbohydrates are also essential for this stage, such as bread, cereals, rice, potatoes, beans, noodles…

Lipids – fats: Is one of the groups of nutrients that provide energy for the body. Contributes to the structure of nerve cells, hormones… Children should choose healthy fats such as olive oil, coconut oil, cod liver oil, avocado.

Vitamins and minerals: This is an essential group for the adolescent body as well as each of us. The body cannot synthesize vitamins and minerals on its own, but relies on absorption through a variety of foods every day. Children should be encouraged to eat lots of green vegetables and fruits to get enough minerals and vitamins needed for the body.

Important essential minerals for puberty 𝘤𝘩𝘪𝘭𝘥ren such as sodium, potassium, calcium, magnesium, phosphorus, selenium, iron, manganese,…

Iron: This is a special micronutrient that cannot be ignored during 𝘤𝘩𝘪𝘭𝘥ren’s puberty. Iron plays an important role in blood formation, carrying oxygen throughout the body. Especially for girls, the monthly menstrual cycle easily leads to blood loss, so iron supplementation is needed promptly. Foods rich in iron and protein such as meat, eggs, fish, nuts, etc. should be included in 𝘤𝘩𝘪𝘭𝘥ren’s daily meals.Calcium: Necessary for 𝘤𝘩𝘪𝘭𝘥ren’s outstanding height development when combined with vitamin D. On average, each adolescent 𝘤𝘩𝘪𝘭𝘥 may need 1,200mg of calcium per day.Zinc: Affects the activity of enzymes, supports the immune system, and protects organs in the body.Magnesium: Necessary for the function of the digestive system, in addition to participating in controlling blood sugar levels and maintaining bone strength.Selenium: Helps strengthen immunity, eliminate foreign elements entering the body.

3. Necessary notes to improve the health of 𝘤𝘩𝘪𝘭𝘥ren with early puberty

During early puberty, if your 𝑏𝑎𝑏𝑦 is sedentary, it will inhibit the development of bones and muscle groups, leading to stunting and slow growth. Parents should encourage their 𝘤𝘩𝘪𝘭𝘥ren to participate in sports activities that not only help increase the body’s resistance but also help improve their height.

Encourage 𝘤𝘩𝘪𝘭𝘥ren to play and exercise outdoors to develop height and comprehensive physical health. Illustration.

In addition to exercise regimen, parents also need to pay attention to their 𝘤𝘩𝘪𝘭𝘥ren’s living regimen. Children need to get enough sleep, at least 8 hours a day, and practice the habit of going to bed early and waking up early.

Diseases or psychological syndromes that are common during puberty can be improved through a moderate exercise and lifestyle regimen. Parents can let their 𝘤𝘩𝘪𝘭𝘥ren participate in extracurricular activities, or sign up for physical classes for their 𝘤𝘩𝘪𝘭𝘥ren. Besides, parents should also spend time with their 𝘤𝘩𝘪𝘭𝘥ren to confide in and overcome psychological changes during puberty.

During puberty, 𝘤𝘩𝘪𝘭𝘥ren are often susceptible to being overweight. Controlling the amount of fat from grease or snacks is an effective way to avoid this situation. In addition, remind 𝘤𝘩𝘪𝘭𝘥ren to drink enough water, eat 3 meals, especially not to skip breakfast.