All About Puberty

Here's a quick list of all the changes that happen during puberty for girls – outside and inside. These changes will usually happen over a 3-4 year period. Some changes will happen quite quickly and others more slowly. You will:

• Have a growth spurt – growing taller, wider and becoming more curvy
• Begin to develop breasts
• Put on weight – which is necessary for your body to remain healthy
• Grow hair in different places – under the arms and between your legs
• Discover that the hair on your legs and arms begins to get darker/thicker
• Sweat a lot more
• Develop body odour
• Notice that your skin and hair become greasier
• Possibly get stretch marks on your skin
• Find that your knickers become stained with a white sticky discharge
• Start your periods
• Begin to look less like a child in your face and more like an adult
• Get acne
• Possibly (not definitely!) get stretch marks on your skin
• Plus your reproductive organs (inside you) will start to play a more important role in your life.

So what do you think? Excited about all that? Or horrified? Scared even? It's quite likely that you'll be happy about some of these things and not so happy about others. That's normal. Welcome to puberty!

It's quite common for the changes to happen in the order listed in the question above, but it's not definite. Like everything else about puberty, it may be different for you.

The changes will be gradual, like growing taller and wider, but when it comes to periods, they may suddenly start one day, quite unexpectedly, and it can come as a bit of a shock. We have a whole section on periods so you'll know exactly what to expect if they haven't already started. Even if they have, you're bound to find some info there that you didn't already know.

It often starts at around age 8, occasionally sooner than that. Some girls, though, don't start to show any signs of change until they're maybe 11, 12 or 13. Remember, your body will begin changing when it is ready.

As we explained above, hair sprouting in new places is part of the deal! It will grow in your armpits, and the hair on your legs may get a little thicker and darker. Boys will start growing hair on their faces too, so you'll probably notice some of them will be growing a moustache or whiskers!

The hair you'll probably be most curious about is the hair that grows between your legs. This is called pubic hair. It could be blonde in colour, or black, brown or even red/ginger. Don't be surprised either if your pubic hair is a different colour to the hair on your head!

You'll notice just a few long hairs starting to grow at first. They might even be quite pale in colour. They could be straight or curly. As the months go by, more and more hairs will grow and they'll tend to get darker. By the time your pubic hair has finished growing (maybe around two years), it's likely to be very curly, and feel a bit coarse, or wiry. It will probably become quite bushy, and be triangular in shape.

If any pubic hair grows up towards your belly button, or strays down your inner thighs, that is perfectly normal too.

They're probably stretch marks. Stretch marks appear when your body has grown very quickly during puberty and your skin hasn't been able to keep up - it has actually been stretched!

These lines may appear on your breasts, hips, inside your thighs, and on your tummy. They can be pale and silvery in colour and hardly noticeable, or they might be pink, red or purple, so very noticeable. Also, they sometimes appear as a neat bunch of stretch marks together. That's perfectly normal, too.

Stretch marks will usually fade over time. Please do not be tempted to buy any creams or lotions that promise to get rid of them because you could be wasting your money, and not get any improvement. Just be patient and let Nature do its thing.

Starting to grow breasts is often (but not always) the first sign of puberty.

Up until this point, you will have been flat-chested with two darker-coloured circles on either side of your chest. These circles are called nipples by most people, though they are really made up of two parts: the nipple and the areola. The nipple is in the centre of the areola and is slightly raised. They may be coloured anywhere from pale pink to dark brown.

Behind each nipple, a breast bud will begin to grow. It will feel like a little lump and can sometimes be a little sore or tender, even itchy. This is quite natural. Your breast buds may not start growing at the same time and this is also normal – which means the breast buds may be different sizes as they are growing.

The breast buds will continue to grow bigger and will cause your nipple and areola to raise up. At the same time, the nipples and areola will start to look a bit puffy. Gradually the whole area will begin to swell. You'll notice this especially when wearing tee-shirts. People will sometimes call them "bumps". Unfortunately that's not very helpful to girls who might be feeling a little uncomfortable about developing breasts.

When your breasts first begin to grow, they will look "pert", which means that they grow outwards. As your breasts continue to grow into a more adult shape they will widen sideways.

There is a mix of fatty tissue, milk glands and ducts.

Breasts are the main way that women feed their babies. Of course, some babies are fed with milk from a bottle, but that's a different story. You grow breasts so that you can breastfeed your baby one day, but it's not until you actually give birth that the milk will develop.

It's quite common for girls to start getting breast buds around eight years of age, but it's also perfectly natural for girls to get no breast development till their mid teens.

The average time is around four years, but some girls will take less than this, and some may take up to eight years. Also, your breast development may stop and start at different times. It may not be until you are in your early 20s that your breasts have stopped developing fully.

This is why it is important to always get measured for your bras every 6-12 months.

That's impossible to say. Some women with larger shaped bodies have quite small breasts, some small women have large breasts and most women have something in-between. The size of your breasts is affected by your hormones, which you have no control over.

The best thing you can do is to accept that the shape and size of your breasts is special to you, to appreciate yourself and to take good care of your breasts like every other part of your body. You will need to be patient too, because your breasts make take quite a few years before they are finished growing.

This may seem rather difficult to do when there is a lot of attention on women's breasts in society, whether on television, in magazines, newspapers and films.The media gives girls the impression that big breasts make them more attractive, and you may also hear of women getting "boob jobs" to make their breasts bigger.

Having bigger or smaller breasts will not make you perfect or more attractive. There is a whole lot more to you than breasts – and that is what you need to remember. Your personality and the way you treat people make you far more attractive than a pair of boobs.

Oh yes. In fact, if you're ever in the changing rooms at the local swimming pool or gym, you will notice how different women's breasts are. Some will be wide apart, some will be close. It is natural to be curious and fascinated, but please try not to stare!

And it's not only the shape of the breasts that differ. Women's nipples and areola are really different too. Some women have nipples that stand out quite a lot, some will be quite flat. Some women's areola are large, some are small. The position of the nipple and areola on the breast can vary too. Some will be low, some will be high. Remember too that the colour of the nipple and areola may be anywhere from pale pink to dark brown.

It's like everything else about us – we are all different in so many ways.

It's actually very common for girls and women to have one breast slightly smaller than the other. Although you may find it weird at first, they tend to even out in time. As you get older it is unlikely to bother you at all.

The only time when it may cause some difficulty is buying a bra that will look and feel right. If there is a big difference between the size of each breast, you can use a little padding to even them out.

Once you have finished growing, it is still quite usual for one breast to be slightly different in size to the other. Many women are like this and no one even notices so it's not something you need to worry about at all.

This is known as an inverted nipple. Girls and women may have one or both breasts with an inverted nipple, meaning it tucks up inside the areola. This is usually nothing to worry about. However, if a nipple has always stood out and suddenly becomes inverted then it would be sensible to see a doctor.

If your breasts are tendor or sore before or during your periods, or they feel tight and swollen, this is quite normal. There is nothing to worry about. This discomfort should only last a day or so, and is something you will get used to.

If you are finding the nipples painful against clothing and you're not yet wearing a bra, consider getting a crop-top which is perfect for giving you a bit of protection while you are still growing.

Girls and women have been known to put plasters over their nipples to stop them rubbing. This isn't a good idea, but if you decide to do something drastic like that, just remember that it will really hurt when you pull the plaster off!

This is a common concern for many girls but you can stop worrying. Breast cancer is a disease that affects older women. Any lumps that you find during puberty will be a natural part of your breast development. Of course, if you are so worried that you are in danger of making yourself sick, talk to a parent about this and they might make a doctor's appointment for you.

If you find little tiny lumps on the areola, these are perfectly natural. Sometimes they might be more noticeable when you are cold – they look like goosebumps.

You won't need a bra until your breast buds have grown and your breasts have begun to swell a bit. The right time is really when you feel that you're ready for that stage. You may begin to be more aware that your breasts are starting to show through your clothes. This is a good time to talk to a parent.

You might be happy at first to get a cropped-top-style bra and get yourself comfortable wearing that under your clothes first before a proper bra. We've done a special feature How to buy the right bra for girls, which gives advice on how to get started.

Please stay away from underwired bras until your breasts have grown quite a lot and your breast shape is obvious. We know that lots of underwired bras are pretty and make you look more grown up, but they are not the best idea for girls who are still growing.

Vaginal discharge is a fluid, or liquid, that keeps your vagina clean. It is also known as "cervical fluid". It's perfectly normal, and necessary, because it actually protects your vagina. It's your body's way of keeping your vagina healthy, and free from infection, and keeps it from feeling dry and uncomfortable.

Vaginal discharge feels wet and you may become more aware of it as you begin the changes of puberty. You may have a little or a lot of vaginal discharge, and the amount and thickness of it changes.

Vaginal discharge will start to appear in the months leading up to your first period! In fact, it's a very good sign that your body is getting ready for it! You'll notice the discharge in your knickers, probably after it's dried.

Not all mums know that discharge is a sign that your periods are going to start, so tell her and she can get you some sanitary pads to keep ready.

Now, you may have to wait many months for your periods to start, so just be patient and it will all happen when it's the right time.

Once you start your periods, you may begin to notice that your vaginal discharge changes a lot between each period - going from thicker to thinner and back again at different times. For some girls, their vaginal discharge will be quite white in colour, or pale cream, pale yellow, or possibly clear.

If it gets smelly, feels itchy, looks very yellow, or even looks lumpy (a bit like cottage cheese!) it is possibly a yeast infection called "Thrush". It can also make your vagina feel quite sore and red, with maybe a little bit of swelling.

There is another thing to watch out for – a grey-green discharge, which smells quite "fishy". This is known as "bacterial vaginosis", where the natural pH levels in the vagina have been affected. Sometimes it can be caused by heavy periods, but there are different reasons as to why it happens.

It's quite common to get some sort of infection. It happens to most women at some point in their lives, so knowing the signs will help you to know straight away that you need to get help.

Vaginal infections are usually easily treated.

Do not be tempted to buy any anti-itch creams at the chemist – even ones for the vagina. They might stop the itching for a short while, but they can sometimes have a really bad effect on some girls and make their problems much, much worse.

Just get yourself to your local doctor for help. Doctors see women all the time with these problems so there is no need to feel embarrassed. What's more important is that you seek help as soon as possible to avoid any more discomfort. Ask for a female doctor, who will know exactly how you feel because she has likely experienced it herself!

So, get to know what's normal for you in the way of vaginal discharge. If it changes, or even if you're not sure, see your doctor!

All of the skin around the vagina is quite delicate and needs to be treated gently. The best things you can do are:

• after you have been to the toilet (done a wee or a poo), always wipe yourself from front to back so any germs from your anus (where your poo comes out) cannot creep into the vagina
• avoid washing with perfumed shower gels and soaps, which can cause irritation;
• wash yourself with warm water only – this cleans the vaginal area just fine!
• avoid scrubbing yourself too hard when you wash as this can cause irritation and soreness;
• wear underwear made from natural fabrics, such as cotton, which allow your skin to breathe – nylon knickers may look pretty but they can cause you to sweat more;
• avoid really tight-fitting clothes.

As you begin puberty, your skin will begin to change. It tends to get more oily, and this often results in acne. If you are lucky, you might just get a few pimples. Unfortunately, some girls will suffer from really bad acne.

See our feature Looking after your skin, which gives advice on getting into a safe skincare routine, what to do about acne, and the type of products to use.

Well, for starters ...

1. sleep makes us feel good!
2. it keeps us alert and wide awake during the day when we should be
3. we can be more creative, more flexible, and be cleverer in the way we think
4. it improves our concentration
5. our memory is better
6. our reflexes are better (how quickly we can react to things).

Plus, our bodies are also quite busy when we’re sleeping and resting and if we're not getting enough sleep, then our bodies can't do this important work that helps to keep us well.

One of the difficulties for children today is all the eletronic gadgets that tend to keep them away – TV, mobile phones, computers, games, etc. Staying up late to play with these things means the day gets pushed further into night and the body's natural systems get messed up.

We need different amounts of sleep according to our age:

• babies sleep the most
• children aged 5-12 can need between 9-11 hours
• teenagers need just over 9 hours
• adults need less.

As you know, puberty is about changes to the body, which affects everything! Hormones are produced to help to deal with those changes – emotional and physical. If you add a lack of sleep to this, you ...

• may have trouble controlling your temper
• might have more mood swings
• might feel anxious or nervous lots of the time
• won't deal well with stress
• and, unfortunately, as a girl you may be at risk of suffering from depression.

Basically, your health can suffer quite badly from a lack of sleep, so these are things you really want to avoid.

A good night's sleep will leave you feeling rested, relaxed and refreshed. If you are regularly disturbed during the night or you wake up and your bed clothes are all over the place and twisted around you, or you still feel tired in the morning or sleepy in the afternoon, then you are not getting good quality sleep.

Look above to see how much sleep you should be getting every night. You should not make a habit of trying to catch up at the weekends because this starts to mess up your body clock, and you will never be able to catch up.

Keep roughly to the same time and same hours every night (give or take 15-30 minutes) and you’ll feel great.

Napping a lot is not good. If you need to nap most days it means you’re not getting enough quality sleep. However, a nap is a good idea if you’ve had a late night and only managed a few hours sleep. Take a 20 minute nap in the afternoon and then get to bed at your usual time and you’ll probably sleep through to your waking-up time.

How would you know if you're not getting enough sleep? If you often:

... then you are quite probably not getting enough good sleep.

As hard as this may seem, get your computer and tv out of your bedroom! Or at least, turn them off at least an hour before you should be turning the lights off.

Start learning to make good choices. If you learn to make these good choices when you are young, you will have a much better chance of being able to look after your health when you are older.

Top tips for good sleep

• Work out from our list above how many hours' sleep you need each night, and stick to it every night.
• Have a regular bed-time routine - including turning off the tv, computer, mobile phone, etc an hour before going to bed to give your body the signals that it's time to sleep.
• Keep your room cool at night, and as dark as possible.
• Go to bed and wake up at roughly the same time every night and morning.
• Wake up to some quiet music or the radio, rather than the alarm.
• Get some exercise every day - 30 minutes is good.
• Eat well. That includes fruit and veges!
• Take control of your own health.
• Learn to recognise when you are suffering from a lack of sleep.

• Clock watch.
• Sleep in at weekends or during the holidays.
• Rely on high-caffeine drinks to keep you awake.
• Spend time on your phone or the computer or watch TV before bed.

Fun things to try and further reading

Download our Tips for sleeping well and see if you can improve your sleep by trying just five things on the list.

www.bbc.co.uk/science/humanbody/sleep

Try the Sheep game on the BBC's website. It's a fun way to test your reactions. How awake are you really? But we'd prefer you try something other than coffee if your reactions are slow!

Once you reach the age of 9, you need to start looking after your bones. Your bones do a lot more than just keep your body standing up!

Up until your mid 20s, your bones have their best chance of becoming strong, and you need to do as much as possible to make sure this happens. The proper term for this is "building bone density". Bones with poor density are more easily broken, and this becomes a huge problem once you get older, and women especially suffer. Once you reach your 30s (which may seem a long way away!) your bones will very gradually start to weaken so the only chance you have to build strong bones is in your teens.

Top tips:

• drink lots of water
• drink lots of milk, which contains calcium
• avoid fizzy drinks, or drink them only occasionally
• avoid drinks containing caffeine
• eat lots of dark green leafy vegetables
• get plenty of "weight-bearing" exercise (see the list below) every day, at least 30 minutes' worth
• eat foods that are high in calcium and Vitamin D.

Weight-bearing exercise includes anything where you have to support your body's weight when you are exercising, such as:

• walking
• running
• jumping
• skipping
• dancing
• aerobics
• football & netball.

Cycling and swimming are not weight-bearing.

Check out our feature about how to build strong bones.