Puberty: your body’s way of growing up. What to expect and how to feel okay about it?

Puberty isn’t a problem to fix - it’s a powerful process. It’s your body’s way of saying, “Hey, we’re growing up now.” And while some people find it exciting, for others it can feel a little strange, uncertain, or even stressful. But take a deep breath - everything that’s happening is completely normal. And you’re absolutely not alone in this journey.

What is puberty?

Puberty begins when the brain releases a hormone called GnRH (gonadotropin-releasing hormone), which signals the pituitary gland to produce LH and FSH. These hormones activate the ovaries or testes to produce estrogen or testosterone and that’s when the changes begin.

When does puberty start?

• First period (menarche): ~12.5 years
• First ejaculation (spermarche): ~13 years
• Puberty before age 8 (girls) or 9 (boys) may be considered precocious.

What changes can you expect?

In girls:

• Breast development
• Hair growth (pubic, underarm)
• First period
• Wider hips
• Acne and body odor
• Emotional sensitivity

In boys:

• Growth of testicles and penis
• Voice deepening
• Hair growth (face, chest, pubic)
• Muscle mass increase
• Acne and sweating
• Mood swings

Emotional rollercoaster? Totally normal

Puberty affects the brain’s prefrontal cortex and limbic system - which means emotions may feel stronger, less predictable, and harder to manage. You might feel:

• More sensitive or moody;
• Curious about relationships;
• Unsure about your body;
• Like you want more independence.

These changes are part of healthy development.

Tips to feel better during puberty

For teens:

• Track changes with a journal or app
• Move your body - it helps with mood and sleep
• Eat smart: magnesium, omega-3s, and protein support hormones
• Sleep 8–10 hours
• Talk to someone you trust
• Limit screens before bed

For parents:

• Start conversations early
• Use correct anatomical terms
• Normalize emotions
• Watch for signs of distress
• Celebrate milestones

Global stats & facts

• There are 1.3 billion adolescents worldwide - 16% of the global population
• Puberty starts earlier today than 50 years ago - often by 12 - 18 months
• Brain development continues into the mid-to-late 20s
• Acne affects 85% of teens

Puberty is messy, magical, and totally normal. It’s not a race, and there’s no “right” way to go through it. Your body knows what it’s doing - even when you feel unsure. So be kind to yourself. Ask questions. Laugh at the weird stuff. Cry if you need to. And remember: you’re growing into someone amazing.

Sources:

1. WHO Adolescent Data Portal, https://platform.who.int/data/maternal-newborn-child-adolescent-ageing/adolescent-data
2. UNICEF Adolescent Statistics, https://data.unicef.org/topic/adolescents/overview/
3. Frontiers in Pediatrics – Puberty Timing Review, https://www.frontiersin.org/journals/pediatrics/articles/10.3389/fped.2019.00147/full
4. NIH – Puberty and Precocious Puberty, https://www.nichd.nih.gov/health/topics/factsheets/puberty
5. MSD Manual – Sexual Development Milestones, https://www.msdmanuals.com/home/multimedia/table/milestones-in-sexual-development-for-girls-and-boys
6. Mayo Clinic – Precocious Puberty, https://www.mayoclinic.org/diseases-conditions/precocious-puberty/symptoms-causes/syc-20351811
7. Cleveland Clinic – Puberty Overview, https://my.clevelandclinic.org/health/body/puberty
8. MedlinePlus – Puberty, https://medlineplus.gov/puberty.html
9. KidsHealth – Puberty Basics, https://kidshealth.org/en/teens/puberty.html

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