Adolescent Health and Self-care
FoundationPuberty is the stage when a child develops into an adult: secondary sexual characteristics appear and emotions fluctuate more easily. Everyone develops on a different timetable; with good personal hygiene, enough sleep, a balanced diet and regular exercise, and by asking trusted adults when in doubt, we grow up healthy and confident.
- Puberty is driven by hormones from the pituitary gland: height shoots up and secondary sexual characteristics appear.
- The pace of development differs — a year or two either way is normal, so do not compare.
- Self-care basics: daily washing and clean clothes, proper skin care, and regular pad changes during periods.
文體小知識：青春期衞生說明文把身體與心理的變化逐一解釋，並提供具體的自理方法，幫助青少年安心迎接成長。
§Text Passage
1Puberty is the stage between roughly ten and eighteen years of age when the body develops from a child into an adult. The pituitary gland releases hormones that spur rapid growth in height and weight — height may rise by six to eight centimetres in a single year. As sex hormones flow, secondary sexual characteristics appear: boys' voices deepen, facial hair grows and shoulders broaden; girls begin to menstruate and their breasts develop; both grow body hair, and sweat and oil glands become more active, so pimples may appear. The pace of development differs from person to person — a year or two earlier or later is perfectly normal, so there is no need to compare yourself with classmates.
2The mind changes in puberty too. Emotions fluctuate more easily, and small things may cause irritation; we begin to care about our appearance and about how others see us; we long for independence and privacy. All of this is a normal part of growing up. We can learn to notice our own emotions and release them through exercise, music or keeping a diary, while respecting the care of our family and the feelings of friends, replacing temper with polite communication.
3Good self-care habits are the foundation of adolescent health. Shower daily, change underwear and socks often, and wash soon after exercise to reduce body odour and skin problems. Wash your face morning and evening with a mild cleanser and never squeeze pimples, which causes infection and scars. During menstruation girls should change sanitary pads regularly and keep clean; boys whose voices are changing should avoid shouting for long periods to protect the vocal cords. Sleep about nine hours a day, eat more vegetables and fruit, cut down on sugary drinks, and accumulate at least sixty minutes of physical activity daily.
4When in doubt, do not feel shy or believe every rumour: ask your parents, the school nurse or a doctor, or read reliable health education material. At the same time, respect yourself and your classmates as bodies change: everyone's body keeps its own rhythm — never mock or gossip about another person's development. The changes of puberty prove that we are growing up; understanding and caring for our bodies is the first step of self-respect.
1Summary 重點摘要
Puberty is the stage when a child develops into an adult: secondary sexual characteristics appear and emotions fluctuate more easily. Everyone develops on a different timetable; with good personal hygiene, enough sleep, a balanced diet and regular exercise, and by asking trusted adults when in doubt, we grow up healthy and confident.
2Vocabulary cards Vocabulary
The stage when a child develops into an adult, with clear changes in body and mind.
A chemical released by the body's glands that directs growth and development.
A small gland below the brain that releases hormones directing other glands and promoting development.
The features that appear in puberty, such as a boy's deeper voice and facial hair, or a girl's first menstruation.
A girl's normal monthly bodily process, a sign of healthy development.
A skin problem caused by blocked pores and oily skin, very common in puberty.
Habits that keep the body clean, such as daily showers and frequent changes of clothes.
An absorbent product girls use during menstruation; it should be changed regularly for hygiene.
Feelings that rise and fall quickly, a common experience in puberty.
The ability to look after one's own body and daily needs, such as washing, eating and resting.
3Step by step Steps
- Step 1: Recognise the body's changesPuberty usually begins between the ages of ten and fourteen, when the pituitary gland releases hormones that speed up growth and bring secondary sexual characteristics. Example: over one summer Ming grew seven centimetres taller and his voice began to deepen — normal signs of healthy development. Knowing the cause helps you face these changes calmly instead of worrying. The changes also follow an order: the growth spurt usually starts in the feet and only later the trunk, so shoes may feel small first — all part of the same development.
- Step 2: Accept different paces of growthEveryone starts and moves through puberty at a different pace: one classmate's voice changed at twelve, another only shoots up at fourteen, and a year or two either way is normal. Example: classmates differ in height, and constantly comparing only brings needless worry. With a balanced diet and enough sleep, your body will grow healthily on its own schedule. One useful fact: girls usually start puberty about two years earlier than boys, so in upper primary girls often shoot up first, and boys catch up gradually in secondary school.
- Step 3: Build personal hygiene habitsDuring puberty the sweat glands become more active, so bacteria multiply faster and personal hygiene matters even more than before. Example: shower daily and change sweaty shirts and socks right after exercise to curb odour and bacteria; trim your nails once a week so dirt cannot hide under them. These habits protect your health and show respect for the people around you. Pay special attention to the scalp, armpits and soles: sweat left unwashed breeds fungi that itch and irritate the skin, so sports socks should be changed every day.
- Step 4: Care for skin and pimples properlyIn puberty the skin produces more oil, which blocks pores and causes pimples — a very common part of development. Example: wash your face once each morning and evening with a mild cleanser, and never squeeze pimples, which invites infection and even scarring. If the problem is serious, see a doctor rather than applying medicines you bought yourself. Common mistakes include touching the face all day or thinking that more washing is better; in fact over-cleansing makes the skin pour out more oil, and once morning and once evening is enough.
- Step 5: Know how to care during periods and voice changesA girl should change her sanitary pad every four to six hours during a period and wash with warm water to stay clean and dry; a boy whose voice is changing should avoid long shouting because the vocal cords are still developing. Example: drinking warm water and resting the voice reduce hoarseness. Knowing this care makes these normal changes far less frightening or embarrassing. One more figure: an average menstrual cycle is about twenty-eight days, and anything between twenty-one and thirty-five is normal; noting each start date makes one's own rhythm easier to follow.
- Step 6: Manage teenage emotionsHormone levels rise and fall in puberty, so feelings can swing quickly — this is normal, but it needs managing. Example: when a small thing makes you want to snap, breathe deeply for ten seconds, step away to cool down, then write the feeling in a diary or tell someone you trust. Regular exercise releases tension, steadies the mood and makes life with family and classmates smoother. The reason is that exercise makes the body release feel-good endorphins, so the mood lifts after a run; enough sleep steadies emotions too — teenagers should sleep eight to ten hours a day.
- Step 7: Ask for help and respect othersFor questions about periods or a changing voice, ask your parents, the school nurse or a doctor instead of trusting online rumours, because wrong ideas can harm your health. Example: write your questions down and raise them with family or teachers to get reliable answers. Also, never mock a classmate's development; mutual respect builds a friendly class. When reading online, first check whether the publisher is a medical institution or professional body, then compare several reliable sources for agreement; where they differ, always follow the medical professionals' advice.
4Diagrams Diagrams
5Worked example Example
Example: Mei has broken out in pimples and feels low, and she worries about being shorter than her classmates. Use what you have learned to analyse her problems and give advice.
- First explain the pimples: in puberty the skin produces more oil, which blocks pores and causes acne. It is a normal part of development, not a sign of poor health, so there is no reason to feel ashamed.
- Care advice: wash morning and evening with a mild cleanser and keep the face clean; never squeeze pimples. Cutting down fried food, drinking more water and sleeping nine hours all help.
- Then address the height worry: everyone develops on a different timetable, and growing six to eight centimetres a year in puberty is normal; today's pace does not decide one's adult height.
- Emotions and help: when feeling low, Mei can exercise, listen to music, and tell her parents or the school nurse; if needed, a doctor can check her development far better than comparing with classmates.
- Answer: Pimples and height worries are both common in puberty: acne comes from oily skin and improves with proper cleansing, a healthy diet and enough sleep — never squeeze it; height follows each person's own rhythm, so no comparison is needed. Mei should keep good self-care habits, talk to trusted adults, and consult a doctor if necessary.
6Common mistakes Mistakes
7Quick check Quick check
Q1Which gland directs development in puberty, and what does it release?
Q2What are secondary sexual characteristics? Give one example each for boys and girls.
Q3How does acne form, and how should it be cared for?
Q4What should girls take care of during menstruation?
Q5What can be done about mood swings in puberty?
8Recap Recap
- Puberty is driven by hormones from the pituitary gland: height shoots up and secondary sexual characteristics appear.
- The pace of development differs — a year or two either way is normal, so do not compare.
- Self-care basics: daily washing and clean clothes, proper skin care, and regular pad changes during periods.
- Mood swings are a normal part of growing up; deep breathing, exercise and talking help.
- Ask parents, the school nurse or a doctor when in doubt, and respect classmates' differences.