Breast Development During Puberty: Development Stages, Issues, Sizes, How to Choose a Bra, and More!

Breast Development During Puberty: Development Stages, Issues, Sizes, How to Choose a Bra, and More!

 

Once you hit your teen years, your body starts to change overall. This is when the growth becomes rapid, and the development begins due to the various hormonal changes.

 

Puberty hits when the brain triggers the production of sex hormones. However, it is essential to note that every kid has their own pace for growth and inevitable changes. As for the females, puberty hits them before it does to the males. 

 

For most females, the puberty process begins at the age of 11. For the males, it happens somewhere at the age of 14 (or it could be earlier as well). Remember, it is normal for teenagers, especially girls. 

 

Watching your body go through such changes can be a nerve-wracking experience since it’s all too much to process. In addition, it is entirely normal to be curious about what is going on and what role hormones play. 

 

In this article, we will primarily focus on the breast development of females during puberty, the main issues that are faced, the various sizes that heavily depend on the hormones, and some of the best ways to take care of your body while it’s in a transitioning phase. 

 

So let’s get started!

 

Breast Development during Puberty

 

For females, the age of puberty starts around the age of 11. However, some women start it quite late, usually between middle school and high school. 

 

Normal breast development happens during all of a woman’s life. However, there is a natural increase in the hormone known as estrogen during puberty. This hormone is responsible for the profound changes throughout the body, including the breasts. 

 

Throughout the entire puberty stage, a teenager has many changes throughout the body, and the growth of breasts in females is quite prominent among them all. 

 

Whatever the case is, it is crucial to be aware of each of the stages and signs to note any issues beforehand and avoid complications shortly. 

 

Some FAQs Regarding Breast Development during Puberty 

 

It is common to be interested in a topic like “breast development” and thus have specific questions about breast development during your puberty stage. 

 

Henceforth, we have tried to answer some typical questions that most teenagers would want to know to feed their curiosity. 

 

Is it painful when breasts grow?  

 

Yes. Breasts do hurt when they are in a growing phase since breasts grow in response to the hormones such as estrogen and progesterone; as you hit puberty, the intensity of these hormones increases. 

 

Hormones can also change the amount of fluid in your breasts, making you sensitive and prone to certain pain levels. In addition, life changes such as menstruation, pregnancy, and menopause can also bring a wave of change in your hormones. 

 

What are the red lines that form? 

 

As the breast size grows due to the hormonal changes, the surrounding skin has to stretch to compensate for the increasing altitude. 

 

At times, the skin doesn’t seem to stretch fast, causing the middle layer of tissue to tear slightly. These tears cause red stretch marks to appear. This is a recurring issue; hence it shouldn’t pose a severe problem. 

 

As of now, there are countless medicines and creams available at different pharmacies to help with this problem. Such creams reduce the red marks over time, leaving straight white lines that aren’t that visible. 

 

If you have tried the creams and notice zero improvements, it would be better to consult the doctor and seek medical attention immediately. 

 

Can breasts be of different sizes? 

 

It’s normal for each girl’s breast to be of different sizes and grow at different rates. Even after both the breasts are fully developed, there could be a size difference. Generally, there is rarely a health issue regarding unequal breast size, even if the difference is of almost a cup size. 

 

Though uneven breasts are not something that comes into notice, it might shake some women’s confidence. Hence, they could opt for padded bras as they would be a better option. 

 

Breast Development Stages during Puberty 

 

The development of the breasts comes in stages during periods. The following stages are what breast development will look like: 

 

First Stage: During the first stage of childhood, the breasts of a female are flat. 

 

Second Stage: This stage is also known as the puberty stage. Puberty can start in girls as early as eight years and as late as 13 years. When the production of estrogen begins, it results in the breasts growing. This is also when the milk ducts grow. Once you start ovulating and having a menstrual cycle, the milk ducts will form secretary glands. 

 

Third Stage: The breast enlargement stage is when the breasts become rounder in shape. The nipples may also grow slightly in this stage, and the areola darkens.  

 

Fourth Stage: This stage is about menopause. Women usually experience menopause at the age of 50 and above. During this stage, the body doesn’t produce as much estrogen, affecting the breasts. This will cause the breasts to sag and lose their elasticity. 

 

Signs of Breast Development

 

There will be specific signals and signs that your body might give if your breasts are about to go into formation. A few of them are listed down below:

 

  • The appearance of small lumps under your nipples. 
  • Discomfort and itchiness around the chest area and nipples. 
  • Constant backaches. 
  • Soreness and tenderness in the areas of your nipples. 

 

You’ll see these symptoms and signs once you hit puberty and witness your breast development. 

 

How to Choose the Right Bra 

 

If you feel your nipples have started poking out of your shirt or are too visible to all those around you, it might be time to go for some bra shopping. 

 

You might want to go for training bras first. These bras are made of soft cotton without cups, making them easy to wear. Then, once your breasts have developed further, you might want to get a bra that will keep your breasts in place but would be comfortable. 

 

Underwire bras are not recommended since they are uncomfortable and might worsen the pain. Ensure that whatever bra you are choosing should fit you well. A tight bra would restrict the blood circulation in the area, and a loose bra would make you look uncomfortable and weird. 

 

Conclusion

 

Puberty is for sure a significant change in one’s life. It brings along many physical, emotional, and mental changes that might be overwhelming for some individuals. 

 

Once you have hit puberty, you should know that your hormones will cause massive changes as their intensity increases with time. You might see changes such as breast development, acne, wider hips, and a prominent waistline. 

 

Though puberty isn’t an alarming healthcare situation, there might be some problems. It would be best if you didn’t ignore some signs of breast development, such as constant pain and tenderness. If it doesn’t seem to get better, it would be best to reach out for professional medical help immediately.  

 

Closed Comedones: Proven Ways to Eliminate Comedo

Closed Comedones: Proven Ways to Eliminate Comedo

 

This might come across as something surprising, but in addition to all the types of acne that exist, comedones also happen to be one of them. If you don’t know what comedone is, then allow us to explain it in detail. 

 

Generally, comedones are one of the various types of acne. These are tiny in shape and either dark in appearance or flesh-coloured. Dermatologists characterise a blackhead or whitehead instead of pimples in simpler terms.

 

Comedones appear on the face, usually causing the skin to look bumpy and uneven. Since this can affect almost anyone, it is better to stay safe and read more about the preventive measures and options you could go for if you are suffering from comedones.

 

Before we jump into the depth of this article, it is crucial to understand that, unlike the painful, red, and inflamed acne, comedones are the total opposite. They are non-painful pimples that develop over the hair follicles.  

 

Comedones are filled with oil, bacteria, and accumulated dead skin, making a bump on your skin. Therefore, it is essential to distinguish and identify them accordingly to opt for the skincare routine that will efficiently help you get rid of them. 

 

In this article, we will learn how to identify comedones, the effective ways to avoid them, what skincare changes you need to make in your routine, and many more. 

 

Closed Comedones and Identification 

 

Comedones are painless pimples consisting of oil, dirt, and dead skin trapped in a hair follicle. Once this happens, the strand tends to become swollen, making a bump on your skin. That bump is a comedone. 

 

However, there are two types of comedones:

 

  • Open Comedones 
  • Closed Comedones

 

An open comedone is the one exposed to air. Thus, all the sebum oil dirt gets into the open follicle and combines with the skin cells and forms a plug. This plug oxidises with the air. After the oxidation has taken place, the plug’s colour turns black, creating a blackhead.    

 

A closed comedone is a comedone that does not come in contact with air. Hence they are covered with a white head. These whiteheads are also known as milia and can appear yellow as well as hard upon touch.

 

Typically stated, comedone acne is non-inflammatory. These lesions don’t contain any bacteria or pus that can trigger acne. They are not red or tender while touching. 

 

Further classification of comedones is the following way stated: 

 

  • Giant Comedones: Giant comedones are a type of cyst. Such comedones have a large lesion with an opening similar to a blackhead. 
  • Macro Comedones: Macro comedones are close comedones larger than 2-3 millilitres. 
  • Micro Comedones: Micro comedones are incredibly tiny in appearance. These small comedones are usually not visible.
  • Solar Comedones: Solar comedones are a result of damage inflicted due to the sun’s rays. These comedones are in adults, primarily on the cheeks. 

 

Anyone going through comedone acne can be affected by various types all at once. On the other hand, people affected by inflammatory acne can also be victims of comedones apart from the vast red and tender blemishes. 

 

Causes of Comedones

 

Before we discover the ways to eliminate comedones and make one’s skin smooth and even again, it is vital to know its causes. 

 

In most cases, comedones happen due to trapped hair follicles. Dead skin also gets trapped in these follicles. Therefore, a plug forms when these combine with the natural oils in the sebum (pores). 

 

Adults with oily skin are primarily victims of comedones. But it is also common in people who tend to smoke. Other reasons include: 

 

  • Having a high consumption of dairy. 
  • Living in environments that have high levels of humidity. 
  • Skin treatments such as chemical peels and laser therapy. 
  • Injury of the follicle by picking or popping comedones. 

 

While both white and blackheads happen due to blocked hair follicles, the main culprit is the excess oil when it comes to the development of comedones. 

 

Ways to Eliminate Comedones 

 

Now that we have discussed all the pointers, it is fair to reveal some tips to eliminate comedones that are nothing more than a hassle.

 

Following are some of the ways to get rid of comedones entirely:

 

Natural Remedies 

 

Even though natural remedies are entering the treatment lines, it is better to talk to your healthcare adviser first to treat any type of acne and comedones. 

 

When it comes to comedonal acne, charcoal and clay masks work the best compared to any other options. The reason being is that they aid in drying out trapped sebum in the pores. In addition to that, they help make blackhead removal easier. 

 

More natural remedies include the use of witch hazel and tea tree oil. 

 

Topical Treatments 

 

In cases of topical treatment, one can directly apply the cream to the skin to control the excess sebum and unclog comedones. Options include:

 

  • Glycolic acid
  • Salicylic acid 
  • Sulphur
  • Retinoid 
  • Benzoyl Peroxide

 

Wear sunscreen (with an SPF of 30 or more) while wearing these products. Since these are potent treatments, they can damage the outer layer of the skin, making it vulnerable to sunburns.

 

Medications 

 

Even though natural remedies or topical treatments may help you clear up comedones reasonably, medications are also available. 

 

You must talk to your dermatologist in detail before trying options such as:

 

  • Antibiotics
  • Drugs
  • Oral contraceptives
  • Isotretinoin (Accutane)

 

As for topical treatments, there is a risk of sunburn, so it is vital to wear sunscreen and prevent further skin damage. 

 

Surgery 

 

You might have to undergo surgery if topical treatments, medications, and natural remedies fail to eliminate those comedones. The doctor will make small incisions using a small blade or needle during this surgery. 

 

Microdermabrasion is also a popular surgery option used to treat closed comedones. A machine will blow tiny crystals into the comedone area during this surgery. This makes it easier for comedones to open up, thus making it even easier to remove. 

 

However, your doctor will recommend the better option. 

 

Conclusion 

 

It is significant to note that even though comedonal acne is not inflammatory or causes redness, it can be uncomfortable to deal with it. 

 

Since it can be challenging to treat comedones, it is better to reach out to a professional doctor so that they can help you opt for a better treatment option. Patience is also crucial while dealing with acne, as it takes time for the treatment to show its effects. 

 

One must also note that comedonal acne requires long term management and treatment to improve over time. Thus, if you haven’t been able to do anything for your comedonal acne, then reach out to a dermatologist immediately. 

 

Winter Beauty Tips for Glowing Skin and Healthy Hair

Winter Beauty Tips for Glowing Skin and Healthy Hair


Winter is that time of year that most people await. It is when the days are short and the nights are long. The cozy beds, fluffy blankets, and the chilly air are heavily enjoyed – not to forget the adored warm drinks. However, winter is harsh weather that has its cons too. Chapped lips, flaky skin, and dry weather overall are huge problems, especially for brides who get married this season. Therefore you must have some tips to counterattack such issues. 

Adequate care is required to stay in a good state throughout the winters. With a few changes in your daily routine, and some tips and techniques, you can remain moist, hydrated, and glowing throughout the freezing weather. One must understand that your body needs to be taken care of overall and shouldn’t be neglected. However, we will be majorly focusing on hair and skin.

Now, without further ado, let’s discuss the magic tricks that will keep you beautiful and sparkly all winter long.

Changes in Overall Routine

It is quite obvious to realize that switching from one season to another can bring its perks and changes in one’s routine. Some factors also depend on your age, skin and hair type, stress levels, etc. If we discuss skin, then despite the factors, your routine should be based upon how your skin is responding. If you have oily skin, you are at an advantage as the natural oils will help the winds not rip the moisture off your face; instead, they will maintain it. However, if you have dry or normal skin, then you’ll find your skin extra flaky and not hydrated. 

Sunscreens are essential to keep your skin from losing its shine and keep skin issues such as skin cancer at bay. Also, if you live in an area where it snows often, sunscreens will help your skin since snow bounces the harmful rays back at your face. Apart from the high levels of humidity that highly contribute to the frizz in hair, in winters, your hair may look straight, dull, and pretty much lifeless. If you are dealing with static electricity, a hair cream would be a good option. 

Also, in winters, you can end up with an itchy scalp and dandruff. You can deal with this by using a moisturizing shampoo and avoiding scratching your scalp with long fingernails, which will aggravate your dandruff.


Winter Tips for Skin Care

As for skincare in winter, here are some tips that you can add or adjust to your regime. Keep in mind that all is to be done according to your skin type. It would help if you didn’t do anything that could potentially harm or damage your skin.


1. Stay Hydrated

Even though you might not feel like drinking a lot of water in winter, you must keep yourself hydrated to avoid breakouts on your skin, as our body is made up of 60% of water. Therefore, you must drink ample amounts to maintain a healthy-looking glow throughout the day.


2. Avoid Hot Showers

everyone likes showering with warm, hot water in winter. But alas, it has a quite damaging effect on the delicate skin of your face. It would be best to opt for lukewarm water showers since too much hot water can strip you of your moisture. To prevent problems such as winter eczema, you must use a gentle moisturizer after your shower.


3. Get a Humidifier

It is most likely that people stay indoors during winters, with their heaters blasting. Unfortunately, indoor heaters can rip off your natural oils that maintain the moisture on your face. A humidifier, in such cases, works just fine. It replaces that moisture and helps in keeping your natural oils intact.


4. Choose the Correct Skin Care Products

It’s certainly not possible that whatever products you use in summers would help you in winters too. That is why it is essential to ensure that your winter skincare regime has various other products. The key is to buy mild products. If you happen to have extra-sensitive skin, then you should talk to your doctor or a dermatologist.

You can also go for soothing facials according to your skincare type. Such relaxing facials can get rid of the impurities sitting on your face, get rid of clogged pores, and leave your skin smooth and winter-ready.


Winter Tips for Hair Care

Now that we have discussed skincare, let’s learn some effective tips for your hair for the chilly winter season.


1. Don’t Shampoo Daily

You would have to cut back on shampooing your hair daily. For starters, just like the harsh products that can rip off the moisture from your face, shampooing your day every day can rip off the natural oils in your hair that keep that itchy dandruff off.  Instead of washing daily, you can wash your hair every other day. In addition, to keep your hair smelling nice at all times and non-greasy, you can implement the use of dry shampoos.


2. Opt for a Good Conditioner

When you are washing your hair, make sure that you use the conditioner that suits your hair. Use a conditioner that helps in repairing damage and locking in the moisture. Again, if you are unaware of what products to use, consult your hairstylist.


3. Use a Leave-in Hair Serum

If you feel as if your hair is still dry or dull, you can use a leave-in hair serum as a conditioner, or you can even apply some oil to your hair right after a shower. Put a small amount of that serum or oil in the damp ends of your hair to have silky, smooth hair all day.


4. Dry Your Hair

Make sure that your hair is completely dry before heading out. You can even cover your hair if it is wet for further protection. Wet hair is prone to damage and can cause split ends in your hair. Having a hair mask day wouldn’t be that bad either.


Conclusion

After reading this article, we’re dearly hoping that getting prepped for winter wouldn’t seem hard, and those pretty skincare and hair goals won’t seem unachievable. If you follow these tricks during winters, you’ll remain beautiful and fabulous all season long. 

Aside from all the tips mentioned, it would help not to neglect your lips as well. Make sure that you wear a lip balm all the time to prevent your lips from getting dry and chapped.  Moreover, go for gentle makeup products that enhance your outfit and overall look. During winters, you can wear loads of fluffy and warm clothes that are in trend to look fabulous. 

 

10 Best Exercises to Relieve Stress

10 Best Exercises to Relieve Stress


Stress – quite a familiar word these days, isn’t it?


Whether it’s work, kids, or your partner – everything contributes to stress. And undoubtedly, it can be tiring and mentally exhausting. It sucks out your energy to finish the rest of your day or commence with a new one.


All of us have a different coping mechanism when it comes to stress. It could be gaming, gardening, painting, or talking to your friends.

However, the ideal way to beat stress is – that’s right – EXERCISE! 


Let’s look into the ten best activities that you can regularly do to relieve stress.


How Can Exercise Relieve My Stress?


Exercise can help you put stress aside in numerous ways. But, in order to understand how it does, it’s essential to know what’s happening in your body when you’re under pressure.


The neurochemical basis of this phenomenon is quite simple. Stress stimulates the release of cortisol (the stress-causing hormone) and adrenaline (the fight-or-flight hormone). These hormones are the ones driving your stress and are the main culprits behind your anxious behaviour and inability to perform well.


Moreover, exercising also causes the release of endorphins that are known as happy neurotransmitters. Therefore, when you exercise, there’s a significant decrease in the levels of these hormones. Conversely, as their levels increase, you feel better about yourself and in control of the situation you’re stuck in.


Beat The Stress With These 10 Exercises!

 

woman taking stress

 

Now that you are fully aware of stress – it’s about time you took back the charge. Stress does not only ruin your ability to get done with the tasks, but it also makes you doubt yourself and your capabilities.


To avoid problems, it’s best to knock the stress with the following exercises:


1. Brisk Walking


Let’s begin with the easiest one of them all – walking. But we walk every day, right? So why are we still stressed then? Well, brisk walking and just moving from one corner to get a task done is different.


Brisk walking allows you to use your muscles better but prevents you from tiring out. It’s known that people with a proper walking regimen can cope with their stress better and are healthier as well, both mentally and physically.


Brisk walking is the ideal way to get started on this mission of beating stress.


2. Tai Chi


Tai chi is a series of self-paced fluid body movements and heavily promotes serenity through various moves. Originally tai chi was an ancient internal Chinese form of martial arts used for meditation, health purposes, and more. However, it is also known to increase flexibility and calm those stress levels down. 


Tai chi puts minimal pressure on the muscles and joints, making it accessible to all ages. So if you are looking for something refreshing, then tai chi might be for you!


3. Pilates


Pilates is also a physical fitness system developed in the early 20th century. It aids in the treatment of depression and anxiety. However, it is not solely designed just to strengthen the muscles and improve body balance.


If you wish to build a self-care routine, you expect a noticeable change after reinforcing this in your life. You’ll feel your mental state sharpening and experience better performance.


Concentrating on your breathing and good thinking will definitely switch the stressed mode into a better one. 


4. Yoga


Yoga is an activity that we hear most fitness gurus talk about. The main reason is that yoga consists mainly of postures and can gradually increase your joints’ flexibility.


Yoga focuses on meditation and breathing techniques which can help one distress. Studies have shown that people who consistently perform yoga have a higher chance of lowering stress levels.


Not only that, but you’ll also be able to lose some of those pounds as yoga is an effective tool for weight loss.


5. Dancing


Suppose there is one thing that almost everybody enjoys doing is; dancing. Dance often has categorised movements, and specific choreographies help us detect the mood of each form.


For many people, dancing serves as a perfect way to relieve their stress. This is because dancing helps the brain release endorphins- chemicals that act as natural painkillers. It also improves our ability to sleep, meaning reduced stress levels.


So the next time you feel stressed, hit your jam and dance the stress away!


6. HIIT Workout


HIIT (High-Intensity Interval Training) is a combination of high-intensity bursts of cardio exercise followed by long or equal rests.


An example of a HIIT workout would be 50 to 90 seconds of squats after warming up, followed by slow jogging. Along with lower risks of heart diseases, it reduces signs of stress, anxiety, and various other problems associated with stress.


7. Swimming


Swimming is the best form of exercise on this list. Since you need to move your body against the water’s resistance, it proves to be an all-rounder activity.


Furthermore, it keeps your heart rate in check, lowers the chances of stress, and keeps you active throughout. Swimming is definitely the perfect stress relief exercise if you love water in general.


8. Kickboxing


Kickboxing is about combat that mainly includes kicking and punching. It also helps you release endorphins and reduce anxiety and stress levels.

On top of that, you’ll notice your waistline shrinking!


9. Outdoor Activities


Outdoor activities such as biking and walking may seem insignificant, but they largely contribute to one’s stable mental health.


Being in the fresh air is most likely to result in increased blood circulation to the brain, release of good hormones such as serotonin – which are responsible for making you feel happy, and just an overall sense of well-being. 


10. Qigong


Qigong is also an ancient Chinese healing exercise that includes proper breathing and meditation. Mainly referred to as Asian yoga that has been around for thousands of years.


It involves slow movements that the Chinese and Asia recognise as a healing and rhythmic practice that cultivates balance and brings energy.


Trails have indicated that qigong is effective when it comes to dealing with pressure and stress. It enhances your health all over and maintains blood pressure.


Conclusion


It’s OK to stress because – let’s get real for a while – it gets a lot of our tasks done. But stressing about everything, even the minor problems, is not healthy at all. 


You can either pick one exercise and start with that or try a combination of these exercises. Making a plan, and dedicating a particular slot to these exercises, can help you curb the stress.


Moreover, if you’re starting a fitness program to beat stress, it’d be best to consult a professional and get their opinion as well.

 

Healthy Snacks For Teenagers On-The-Go

Healthy Snacks For Teenagers On-The-Go


Being a teenager, you must have at least once a while ended up eating stuff like chips, candy, muffins, cookies, pastry, etc. Any teen would tend to go for a quicker way to eat some sweet, salty or any other high carbohydrate food when hunger strikes. 


It’s perfectly fine to have snacks like that, but having an unhealthy snack can seriously harm your health, especially if you have a big appetite for snacks. So let’s get to know how you can have a snack full of nutrients that keeps your body healthy and active, just not till your teen years but for the lifetime!


Why Should You Eat Healthy Snacks During Teen Years?


During your teen years, you need to have a balanced diet. It helps your mind and body to stay active, fit and healthy in the long run, as during this age, your body goes through various changes (i.e. hormonal changes, organ development, bone growth, etc.). 


Moreover, the kind of food you consume not only affects you physically but socially too. For instance, a poor diet can lead you to have bad eyesight and skin, lowering your confidence and self-esteem. So, you must not only fill your stomach but get all the necessary nutrients to stay healthy for a longer time.


Healthy Snacks For Teens!

 

lunch ideas for teens

 

Your food should not only match your tastes but also fulfil your body needs too! Having knowledge about healthy food can help you to plan a proper diet for your snack. 


While preparing your snacks, you may look into the following options:


  • Veggies, Fruits and Dried Fruits
  • Dark Chocolate And Snack Bars
  • Fruit Juices or Smoothies
  • Whole Grain Varieties
  • Beans
  • Eggs
  • Dairy Food

Veggies, Fruits And Dried Fruits


Veggies, fruits and dried fruits are often called dietary fibre because they are low in fat while an excellent source of minerals, vitamins, iron, potassium, and fibre. It can help you prevent some types of cancer, control blood sugar level, heart diseases, and encourage normal functioning of the thyroid. 


You can have two servings of fruits and three servings of vegetables daily for a healthy diet. A veggie wrap containing spinach, carrots, tomato, and cucumbers each day is a very healthy and tasty choice, or you can eat a few dates if you’re craving something sweet.


Dark Chocolate And Snack Bars


Dark chocolate and snack bars have antioxidants, anti-inflammatory and brain function improvement content. Chocolate containing 70% or more cocoa is a powerful source of nutrition. It also helps to improve blood flow and lower blood pressure. 


You can spread dark chocolate on brown bread or opt for the snack bars made with oats and is sweetened with dried or fresh fruit. You can also use dark chocolate as a syrup on fresh berries.


Fruit Juices Or Smoothies


Drinking 100% pure and unsweetened fruit juices or smoothies can help your digestive system. It has more vitamins than a supplement so, taking at least 150 ml of a variety of fruit and vegetables each day is enough to supply your body with the necessary nutrients. 


However, some juices should be taken with a meal as it contains high sugar (Fructose) which can cause damage to your teeth. And also, it may have more calories, and less fibre after the fruit is processed for juice. So, you may have to vary the amount and ingredients to keep your diet balanced and healthy.


Whole Grain Varieties


Whole grain varieties such as potatoes without skin, brown bread, crackers and other starchy carbohydrates contain high fibre, vitamin B and many other nutrients. They help to reduce the risk of heart diseases, prevent constipation and protect against cancer properties. Also, it takes more time to digest, which stops us from overeating while controlling our weight.


However, adding butter or any other creamy sauces to such food increases its fat content. So, you should take any whole grain varieties without added contents. 


Beans


Beans are naturally high in protein, vitamins and fibre with healthy fats. They help to control your appetite, fatty liver, diabetes and metabolism.


You can have hummus as it contains chickpeas or roast dried chickpeas for your snack time as it will help you gain its nutritional benefits. Make sure to cook chickpeas before eating, as raw chickpeas are difficult to digest and contain toxins that may harm your health.


Eggs


Eggs contain vitamin A, calcium, iron, folates, vitamin B, phosphorus and selenium. It has antioxidant properties that help you to maintain your eyesight. Furthermore, eggs are a high protein treat because it fills your stomach as a meal would.


Eggs are not only delicious but a very healthy and extremely versatile option for teen’s snack time as they can be scrambled, boiled, poached or made into an omelette. You can add healthy veggies and wrap them in brown bread and eat them as an egg sandwich.


Dairy Food


Dairy foods such as milk, yoghurt and cheese, are essential sources of healthy fats, protein, calcium, B12, vitamins A and D. Calcium and vitamin D help your body to build strong bones and improve the functioning of muscles and nerves. 


You can use plain yoghurt as a dipping sauce or add it to cottage cheese with fresh or thawed frozen fruits. Choose lower-fat varieties such as semi-skimmed or skimmed milk, cottage cheese, Edam cheese and half fat cheddars for your snack items.


To Sum Up


Getting healthy protein, vitamins, and fats during your teen years is essential for your body’s proper growth, development, and functionality. If snack foods are properly planned, then they are not only tasty but also full of healthy nutrients. Also, eating healthy from a young age helps avoid many health risks and increases the chances of leading a healthy and happy life. 

 

Concentration Difficulties: Why You Have Trouble Focusing

Concentration Difficulties: Why You Have Trouble Focusing


Whether it is listening to the teacher at school or getting the office work done on time – there are times when we are unable to perform well. Why? Simply because of our inability to concentrate on the task on hand.


Have you ever wondered why it happens? What are the problems or conditions that may cause you to have trouble while focusing? And what are the treatment options for dealing with such issues?


In this article, we will discuss all of these questions and provide you with relevant answers so that you can fix them. Of course, for some conditions, it would be wise to seek medical help. However, for other issues, you can always bring some lifestyle modifications and start feeling better eventually.


What Is Meant by Concentration Difficulties?


Your teachers might start blaming you for not studying enough, or your boss would ask you to work extra hours. And when this starts to happen, you must understand that something is not right with your body.


Concentration difficulties simply refer to the conditions or behavioural changes that depress the optimal functionality of your brain. Due to these difficulties, you can’t give your best even if you want to, leading to other problems.


P.S: It is advised to assess your situation and reach out to someone who can offer help.


How To Determine That You Have Trouble Concentrating?


Well, it could be a series of events or something drastic that might have let you believe that you’re unable to focus. Here are the symptoms that can help you in determining if you’re having trouble focusing:


  • Unable to think clearly
  • Difficulty in focusing
  • Inability to make decisions
  • Getting easily distracted
  • Unable to get done with your daily tasks
  • Repeatedly making the same mistakes
  • Not being able to sit still
  • Forgetfulness

If you are experiencing any of the above, it means that you’re indeed facing trouble while concentrating. Most of these can be improved via bringing a change in your lifestyle and having a different approach, so you can work on them and improve your health.


Symptoms That Require Medical Attention


However, you must report to a healthcare professional if you feel:


  • A tingling feeling in your hands and feet
  • Loss of consciousness
  • Immense headache
  • Unexplained fatigue
  • Continuous decrease in performance at work or school

 

If you start noticing these symptoms in your daily life, then it means there’s an underlying condition that must be checked out by a doctor.


Reasons Behind Concentration Difficulties

 

woman facing concentration difficulties

 

Now that we know the symptoms that can point towards this problem, let’s look at some of the most common reasons behind it and discuss their treatment options.


1. Fix Your Sleep Pattern


Believe it or not, not sleeping correctly can prove to be very destructible for your body. If you have a haphazard sleep pattern and don’t have a regular sleep routine, you will have difficulty concentrating.


Treatment: Fix your sleep pattern and sleep at night. It is essential to allow your body to rejuvenate and your mind to relax before the start of another day.


2. Consume Vitamins


We replaced vegetables with vitamins because that’s how important they are. However, you need to understand that what you think is a “healthy diet” might not be one. For example, if you’re strictly a vegetarian, you can develop vitamin B12 deficiency that can cause decreased functioning of your brain.


It can not only lead to concentration difficulties but severe depression and other medical conditions.


Treatment: Since B12 is found in animal foods, you can switch to fish or eggs if not meat. But if you’re strictly vegan, then you should consider getting vitamin B12 supplements.


3. Stop Stressing


Kindly stop stressing; it causes hair fall.


Now that we have your attention – it would be wise to stop stressing this instant. 😉 


Stressing about anything is not helpful in any cause. Whether it is work stress, emotional stress, exam stress and any other kinds of stress that you can think of – they all are bad for you. It may only worsen your ability to think of the task at hand. If you’re continuously overthinking and overanalyzing a situation, you wouldn’t be able to get things done.


Treatment: Stressing wouldn’t bear any results, so it’s on you and your willpower to take control of your life.


4. Don’t Multitask


While multitasking is an essential skill these days, you should know that it reduces the brain’s overall performance. It is because of the divided attention on different tasks of different nature that can make it hard for you to concentrate.


Treatment: It would be a better option to number your tasks by their importance and jump on to the next job after you have completed one.


How To Diagnose This Problem?


Once you have come to terms with the fact that this is a problem and not just something that happens to everyone – the first thing to do is go to a doctor. Your family doctor or any healthcare practitioner would prescribe you the following tests:




With the help of these tests, your doctor will finally be able to reach the root cause for your concentration difficulties. Whether nutritional, environmental, psychological or hormonal – they all can be fixed once the problem has been identified.


Conclusion


It’s okay to lose your focus on some days because it’s normal. We all have our bad and good days that determine our performance. However, if it’s happening daily and you face this problem regularly, you should seek professional help immediately.