i. How Does Hygiene Affect Us?

Physically: 

We might get sick more often, catch infections or have unpleasant body odours (smell), when we don’t consistently practise good hygiene. Hygiene is important for keeping our bodies healthy. 

Emotionally: 

Neglecting hygiene can have an impact on our mood and how we feel about ourselves. If we feel dirty and smelly, it may make us feel self-conscious or embarrassed and make us feel low, bad about ourselves and maybe unmotivated.

When we practise good hygiene, it can boost our mood and make us feel good on the inside, making us feel happy and confident. 

Socially:

When we have poor hygiene, we might have bad breath or body odour and people may avoid us or sit far away from us because of that. Sometimes, this might make it harder to make friends or feel accepted in social situations. 

When we smell nice and look clean, it makes people around us feel comfortable. Good hygiene helps us make friends and enjoy being around others.

ii. Here are some recommendations for good hygiene habits:

• Control body odour: During puberty, hormones can cause more sweat production and lead to body odour. To prevent       and manage this,
      - Shower regularly with soap and water to clean the body and remove dirt, sweat, and bacteria. 

  • • Cleaning every small part of your body.

    • Shower at least once every day and after any physical activity. 

    • It’s important to shower more if you get sweaty often which could also happen because of hot weather, overactive sweat glands, more physical activity, etc.

•  Use clean clothes and linen: 

• Wear fresh, clean clothes, socks, and underwear every day AND every time after a shower to prevent body odour and the spread of bacteria. 

• Use dry, fresh, clean towels to wipe your hands and bodies. We can maintain a separate towel for our face too.

• Change bed sheets to use dry, fresh, clean ones, often (at least once a week). 

• Deodorant 

• Use deodorants to manage sweat and odour when you are out for long periods of time.

• Use body sprays or perfumes to help with body odour. 

• Make sure the deodorants and body sprays we choose are safe for our bodies.

• Prevent acne: Hormones during puberty can cause acne. To prevent it, wash your face twice a day with a gentle  cleanser.

• Maintain oral hygiene: Hormones during puberty can increase the risk of gum disease and tooth decay. To maintain 
  oral health, brush your teeth twice a day and floss daily.

- Brush teeth twice a day with a fluoride toothpaste and floss daily to remove food particles and plaque from teeth and prevent tooth decay and gum disease.

• Reduce the risk of infections: Hormones during puberty can increase the risk of certain infections. To reduce the risk,

wash your hands regularly and avoid sharing personal items.
      - Wash hands regularly with soap and water, especially after using the bathroom, before eating, and after being in   
          public places.

• Manage menstruation: To manage menstruation and prevent infections, we must use clean sanitary products and
    change them regularly.

- Sanitary products

• • • • Use products such as sanitary pads during menstruation. 

      • Use new and clean products only.

      • Make sure to change it regularly.

      • Keep the products handy so that they can be used easily when needed.

      • Keep a change of underwear handy which can be used as needed.

• Appropriate clothing: 

• Boys may choose to wear boxers or briefs. 

• It is ideal for underwear to be comfortable (not too tight or too loose). 

• Cotton underwear is a good choice in our hot weather. It allows the skin to “breathe” and keep moisture away from the body. 

• Girls can wear a bra as their breasts develop.

Overall, good hygiene practices can help us feel more comfortable and confident during the changes that occur during puberty, while also helping to prevent health issues. To help keep our body safe and healthy, practise daily hygiene.

i. How Does Nutrition Affect Us?

Physically:

Nutrition is the fuel for our bodies. Eating in a healthy manner and drinking enough water, provides us with the right nutrients to help us grow well and stay strong. The right kind of balanced food and water affects our body functioning in many ways. It helps  regulate our hormones better, helps our muscles and brain work properly, helps with regulating body temperature, maintaining healthy hair, skin and digestion. It provides us with energy to learn, play and rest.

When we don’t eat in a balanced manner, our bodies will not get the nutrients we need. This can lead to us feeling tired, and also get sick more often or develop some serious illnesses.

Emotionally:
Eating good, healthy food can make us feel happy and in a good mood. If we eat a balanced diet with fruits, vegetables, and other healthy stuff, it can help our brains work well, and we can feel more positive and ready to have fun.

Eating too much unhealthy food, like too many sugary snacks, might make us feel tired and grumpy afterward. It can also affect our mood and make us feel not so great. So, it's important to have a balance and eat a variety of good foods to keep our emotions and mood positive.

Socially:

Sharing meals with family and friends is a social activity. When we eat nutritious foods together, it creates a happy and friendly atmosphere. Plus, when we're healthy and energetic, we can enjoy activities with others and have more fun together. Eating well helps us stay strong and be happy in both our bodies and our friendships!

If we always eat unhealthy snacks or food, it might affect how we feel when we're with others. For example, if we eat too many sugary things, we might have less energy to play and have fun with friends. Also, if we're not taking care of ourselves, it might affect how we feel about being social. So, eating a balanced diet is not only good for our bodies but also for our emotions and how we enjoy time with others.

ii. Here are some recommendations for good hygiene habits:

1. Eat a balanced diet that includes plenty of fruits, vegetables, whole grains, lean proteins, and healthy fats for the       essential nutrients needed for healthy growth.

2.  Drink approximately  200ml glasses of water everyday.

3.  Eat food rich in calcium, vitamin D, which help promote strong bones. This is important as your bones are also      
      igrowing/ changing during this period a lot.

4.  Eat food that is rich in omega-3 fatty acids, which supports brain health and cognitive function.

5.  Developing healthy eating and hydration habits during puberty can set the stage for a lifetime of healthy habits and   
      reduce the risk of chronic diseases later in life.

Does this mean we are saying you should never eat unhealthy/ junk food? Not at all :) All food can be eaten! But we have to think of how much of each food we are eating and be sensible about that for our body to feel good.

i. How Does Sleep Affect Us?

Physically:

Sleep is like a superpower for our bodies. When we sleep, our bodies get a chance to rest and grow. It helps our muscles and bones become strong, and it gives our body the energy it needs to play, run, and do all the fun things during the day. It's like recharging a battery!

Emotionally:

Sleep is like magic for our feelings. When we get enough sleep, we feel happy and ready to take on the day. But if we don't get enough sleep, we might feel grumpy or sad. Sleep helps our brains organise all the things we learn and have happy thoughts. 

Socially:

Sleep is important for playing and having fun with friends. When we're well-rested, we can be more patient and enjoy spending time with others. If we're tired, it might be harder to be friendly and share with our friends. So, getting a good night's sleep is like a secret weapon for having a great time with friends and family!

ii. Here are some recommendations for good sleep habits:

1.  Sleep for 9 and 12 hours per night. 

2.  Put books, toys, devices away from the bed.

3.  Follow a peaceful bedtime routine before sleep.

4.  Stop using all devices 2 hours before sleep.

Sleep can help with changes occurring during puberty by allowing the body to produce important hormones that help with growth and development, and by allowing the brain to process and consolidate new information and experiences, which can help with emotional and mental well-being. 

i. How Does Nutrition Affect Us?

Physically:

Physical activity is super for our bodies. It makes our muscles and bones strong, keeps our heart healthy, and helps us have lots of energy. It's like a game that makes our bodies happy and strong!

Emotionally: 

When we play and move around, it makes us feel really happy! Physical activity releases special chemicals in our brains that make us feel good and less stressed. So, it's like a secret recipe for having a big smile and feeling awesome.

Socially:

Physical activity is a fun way to play with friends and family. When we run, jump, or play games together, it makes us feel connected and happy. Plus, it's a great way to share laughs and have a good time with the people we care about. So, being active is not just good for our bodies, but also for our hearts and friendships!

ii. Here are some recommendations for good physical activity habits:

1.  Do some type of physical activity at least 5-6 times a week.

2.  Do 30-60 mins of physical activity minimum.

3.  Do focused physical activity without a lot of breaks.

4.  Try different types of physical activities.

Overall, regular physical activity can have many positive effects on the changes occurring during puberty, helping adolescents to manage the physical, emotional, and psychological changes that are part of this important stage of development.

Below are some things to pay attention to build good emotional health and some ways you can do each:

i. Coping with stress: You may experience stress related to academic pressures, social situations, and changes in their 
      bodies. Developing healthy coping mechanisms, such as talking to a trusted friend or adult, practicing relaxation
      techniques, or engaging in creative activities, can help manage stress.

ii.  Building self-esteem: Puberty can be a time when you feel self-conscious about your bodies and appearance. You can  
      focus on your strengths and positive qualities to feel better about yourselves.

iii.  Maintaining supportive relationships: Having friends and family who are there to listen and offer help can be important
      during puberty.

iv.  Seeking professional help when needed: Sometimes, if you’re struggling with your emotions a lot and often, talking to a
      therapist or counsellor can provide extra support and guidance and tools for how to manage better.

v.  Staying positive: Focusing on positive and the good things in your lives, like your hobbies or accomplishments, practicing
      gratitude can help maintain a positive outlook and cope with challenges that may arise during puberty.

Overall, emotional health is a crucial aspect of adolescent development, and supporting emotional well-being can help you navigate the changes and challenges of puberty.

i.  Support system: Having supportive family and friends can help you deal with puberty changes and express your feelings.

ii. Communication skills: Learning good communication skills helps you express yourself effectively and have healthy
      relationships.

iii.  Positive peer relationships: Being around positive peers can help you build self-esteem, develop social skills, and feel
      like you belong.

iv. Independence: Practise responsible decision-making and taking on new responsibilities as it will help you build
    confidence and independence. As you grow older you get to make more and more decisions for yourself. Make them 
    wisely.

v.  Building healthy relationships: You may experience changes in your relationships with peers and family members during
      puberty. Building healthy relationships based on trust, respect, and open communication can help you navigate these
      changes and maintain supportive connections.

vi. Helping each other through the journey of puberty: Learning to understand and relate to others helps you build positive
      relationships and develop a sense of social responsibility. It is a difficult time for everyone and so make sure you are kind  
      to each other and help each other!