Ayurvedic Diet Chart For Girls During Puberty
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Puberty is a common transformational phase where a child's body develops into an adult stage. Both girls and boys go through puberty in their life with lots of emotional as well as physical changes. The changes that happen to girls are their breasts are developing and menstruation periods start. Estrogen hormone is the main reason for the body's changes during puberty.
Different kinds of problems faced by girls during puberty period like depression, anxiety, inferiority complex, abdominal pain related to menstruation, pain in the breast region, etc.
According to Ayurveda, Puberty is the change in Balyavastha into the Kaumara stage. The puberty stage is governed by Pitta dosha which is associated with heat, metabolism, and transformation. The puberty period is the meeting point between Balya and Koumara. Ayurveda has natural ways to improve the overall health of girls at the puberty stage.
During the puberty period, girls face the following health conditions.
- Increase in weight and height.
- Hair growth in new places.
- Breast development in girls.
- More sweating.
- Acne symptoms like blackheads, whiteheads, etc.
- White color vaginal discharges.
Various physical changes like increase in height and weight, menstruation begins, breast developments, hair growth, acne, more seating, etc are faced by girls during the puberty period.
Different stages of puberty are
- First stage
There are no noticeable physical changes during the first stage. The stage develops at the age of around 8yrs. At the end of the first stage, the body receives signals from the brain to prepare for changes.
- Second stage
The second stage starts for girls at the period of 9 to 11 and begins the physical developments. The signs are that the breast starts to grow, public hair starts to grow, and the uterus begins to get larger. .
- Third stage
The third stage starts usually at the age of 12. More physical changes may appear like breast buds continuing to grow, acne may appear on the face, increase in height, hips start to build up, public hair becomes thicker, etc.
- The fourth stage
A lot of changes can appear during this period, approximately at the age of 13. The first menstruation period starts for most of the girls during this period, acne appears on the face, height growth becomes slow, breasts get a shape, etc.
- The fifth stage
The fifth stage is considered as the final stage of the puberty period, normally happens at the age of 15. The symptoms of the fifth stage are regular menstruation, regular shape of breasts like an adult, full development of reproductive organs, hips and buttocks get the full shape, etc.
The puberty period can be grouped into five stages of growth and development in girls.
Puberty is an important period for girls. They go through different physical as well as emotional changes. As puberty is the phase of growth and development, they need to follow a healthy diet, lifestyle, and proper natural care.
Ayurveda care includes intake of natural medicines and Panchakarma treatments for the improvement of proper mental as well as physical development.
- Natural medicines
Ayurveda recommends an intake of natural medicines to treat puberty very effectively. Following Manovah srotas chikitsa, Medhya rasayan chikitsa, Sangyasthapan chikitsa, and Satvavajay chikitsa are the fine remedies to treat puberty naturally.
Most common Panchakarma treatments that can apply for girls during puberty periods are
a. Nasya - The nose is considered the door to your brain. Nasya is the administration of herbal oils through nostrils. Nasya treatment aims to combine head, neck, and shoulder massages through herbal products. Nasya treatment pacifies Vata dosha.
.b. Shirodhara - Siro Dhara is considered as pouring medicated oil slowly to the forehead. Siro Dhara improves memory and concentration, makes a balance of Vata and Pitta doshas, improves body strength, etc.
c. Abhyanga - Abhyanga is the whole body massage through Ayurvedic oils. There are various health benefits by practicing Abhyanga like improving overall health, skin becomes softer, improves blood circulation and strength of the body, improves tone and texture, etc.
d. Lepam - Lepam therapy is applying herbal paste all over the body without any massages. Lepanam is very essential for skin glow and helps to relieve various kinds of pains naturally. .
Abhyanga, Nasya, Lepam, and Siro Dhara are the common Panchakarma treatments suggested by Ayurveda for the healthy development of girls in the puberty period.
Nutritional foods are an essential factor for development during the puberty period. Foods that are rich in calcium, protein, iron, zinc, etc ensure proper growth both mentally as well as physically. Ayurveda suggests certain natural food habits that are rich in nutrients for girls.
- Include more iron-rich foods during the puberty period. Iron is very essential for preventing anemic problems and balancing haemoglobin levels. Regular consumption of nuts, daal, dates, etc increases the iron content of our body. .
- As puberty is the period of mental as well as physical growth. Hence, more calcium-rich foods help to gain good height and weight for girls. Also helps to increase bone weight and body strength. Regular consumption of dairy products, green leafy vegetables, etc are rich sources of calcium.
- To absorb iron into our body, Vitamin C is very essential. Also, Vitamin C is rich in antioxidant properties that help to prevent various diseases. Oranges, amla, lemon, etc are rich sources of Vitamin C.
By practicing healthy lifestyle methods strengthen your body and mind.
Regular exercise for 45 minutes to one hour regulates your menstrual cycle. It can control excess weight gaining during this period, control pigmentation symptoms, etc. .
- Meditation and motivation
Meditation and motivation play an important role in the puberty period for girls. Because they go through different emotional stages during the period. Meditation and motivation improve their confidence, reduces stress and anxiety, improves concentration, balancing the immune system, etc. .
- Yoga and Pranayama
Yoga and Pranayama bring the balance between the physical and emotional state of girls during the puberty period. Pranayama helps to balance the physical and mental systems of the brain. Yoga brings clarity of thought and concentration and offers a peaceful mind for girls.
- Enough sleeping hours
Following regular and enough sleep hours improves the overall health of girls during the puberty period.
- Water intake
Enough water intake reduces the water loss from the body through over seating during the puberty period. Also, makes your skin glowing and prevents dryness. .
Regular exercise, yoga, meditation, pranayama, enough rest, plenty of water intakes are the fine remedies to beat all challenges faced by girls in the puberty period.
The puberty period can be treated efficiently with proper Ayurvedic care, by following healthy Ahar and Vihar methods.
The information regarding Ayurvedic care for girls in puberty was collected from various Ayurvedic resources. Always get the advice of your Ayurvedic practitioner for proper guidelines and better results.
- Charaka Samhita.