Adolescence — Healthy Living (Home Science)

Age: 11 years • Country: Kenya

What is adolescence? 🧭

Adolescence is the time when your body and feelings change from a child into a young person. It usually begins between 10 and 14 years. These changes are normal. Knowing them helps you stay healthy and feel confident.

Physical changes you may notice 🔍

• Growth spurts — you may grow taller quickly.
• Hair growth in new places (underarms, around genitals).
• Skin may become oily and you might get pimples (acne).
• Girls start menstruation (periods). Use clean pads or well-washed cloths; change regularly.
• Boys' voice may become deeper and they may notice wet dreams.

Emotions and mood 💭

• You might feel happier one moment and sad the next — this is normal.
• Wanting more independence is normal, but you still need adults for help and guidance.
• Talk about your feelings with a parent, teacher, or trusted adult if you feel worried.

Personal hygiene (easy habits) 🧼

• Bath or shower every day, especially after playing or sports.
• Wash hands with soap before eating and after using the latrine.
• Brush your teeth twice a day.
• Keep hair clean; tie it neatly for school.
• Girls: use clean sanitary pads or cloths, change them every 4–6 hours, and dispose of or wash them safely.

Nutrition — foods that help you grow 🍲

• Eat three meals plus healthy snacks (fruits, roasted groundnuts, boiled eggs).
• Include iron-rich foods (beans, sukuma wiki, meat) and vitamin C (oranges, mango) to help iron absorb.
• Drink milk or eat yoghurt for strong bones (calcium).
• Limit sugary drinks and too many sweets — water is best.

Sleep and exercise 🏃‍♀️🌙

• Aim for about 9–11 hours of sleep each night so your body can grow and learn well.
• Play daily: run, skip, play football, netball, or traditional dances — at least 60 minutes.
• Limit screen time before bed — switch off phones and TV earlier to sleep better.

Safety, respect and boundaries 🛡️

• Your body belongs to you. If someone makes you uncomfortable, say "No" and tell a trusted adult.
• Learn about safe friendships — friends should respect you and not force you to do things you dislike.
• If you see bullying, tell a teacher or parent. Everyone deserves respect.
• For help, talk to your parent, teacher, school counsellor or visit your local health centre.
• Childline Kenya (116) can be contacted if you need urgent help or advice.

Mental wellbeing — looking after your mind 🧘

• Share your worries with someone you trust — talking helps.
• Do things you enjoy: reading, drawing, playing with friends.
• Learn simple breathing: breathe in for 4, hold 2, breathe out for 6 to feel calm.

Practical tips (daily routine) ✅

1. Morning: wash face, brush teeth, eat breakfast (porridge or eggs + fruit).
2. During school: carry water, soap, and extra clean underwear or pad if needed.
3. Evening: do light chores, study, short play, then sleep on time.

When to ask for help 📞

If you have heavy bleeding, strong pain, feel very sad for many days, or someone touches you in a way that frightens you — tell an adult right away or visit the nearest health centre.

Remember: growing up brings changes. Learn, ask questions, stay clean, eat well, move often and speak to trusted adults when you need help. You are not alone.