How do you feel about your body? (Body Image) Shall we talk about this?

Do you sometimes wish you could change something about your body? It's normal to feel that way. We all have those thoughts at times, and it's not a big deal. But if this feeling is bothering you all the time, let's talk about it.

Why do these body changes occur? What is puberty?

Now look, as you grow older, your body goes through some big changes. We call this puberty . It's like a little revolution happening inside your body. The main reason for this is chemicals called hormones. It's during this time that some kids suddenly grow taller and bigger. Boys' voices deepen, beards start to grow. Girls' breasts develop, their bodies change shape. They might even get acne. This is all very normal, so don't worry, okay?

But these changes don't happen to everyone at the same time, in the same way. That's the most important thing. Imagine that your friend Nimal grew a little taller before you, or that he started growing a beard before you. That doesn't make anything less. Some children go through this period called ``Puberty`` very early. They start to develop muscles and curves before others. At first, it may feel a little strange. Maybe even a sense of pride. Similarly, for some other children, let's say like your friend Sureni, these changes start happening much later. Then they may think, 'Oh, I wish I had grown up sooner too.'

The most important thing is that not everyone's body clock runs the same way. It's very important to understand that.

But there's no way to rush these things. These physical changes don't happen until you hit puberty. So for some kids, it's a little hard to put up with. For others, it's not that big of a deal, they just say, 'It'll happen some other time.'

Some children wonder if they are ready for the changes that come with puberty. If you feel the same way, talk about your feelings with your parents, your doctor, or another adult you trust. It can help you feel more comfortable. As your body changes, the way you feel about it may also change. That's normal.

What can we do to feel good about our bodies?

Okay, so let's see how we can turn these feelings about our bodies into something better. Little things can make a big difference.

Amazing things your body can do!

First, think about what your body can do. How many more things can your body do than you think?

• Are you running fast?
• Are you stronger than you think?
• Can you pass a ball over the top?
• Can you ride a bike, maybe even a skateboard?
• Can you dance to your favorite song?
• Can you climb a small hill or a flight of stairs?
• Maybe you can even play a game with both hands!
• Is it possible to balance on one leg like in yoga?
• Can you give someone you love a warm hug?

Think about these things and be happy with all that your body can do. Your body is not just about looks, it is a thing with amazing capabilities.

What are your favorite things about your body?

Now, think about the things you like about your body. Go look in the mirror for a moment.

• Do you have long, beautiful legs?
• Do you have strong shoulders?
• Are you beautiful when you smile? Do you have a beautiful smile?
• Is your face very friendly?
• Maybe you like your hair, or your eyes.

Try to see the good things that others see in you. Everyone has something beautiful and special about their body. Find yours.

The joy of healthy eating and drinking

This is not something that should be said out of the blue. Our bodies are made up of what we eat. So, feed your body healthy, nutritious food.

• Eat lots of fresh fruits and vegetables. Decorate your plate with colors.
• Add things like grains and nuts to your diet.
• Reduce your intake of sugary drinks, artificially sweetened foods, toffee, and chocolate as much as possible. It's okay to eat a little of them every now and then, but don't make a habit of it.
• You should drink plenty of water.

Eating a good diet not only makes you look good, but it also makes you healthy inside. It gives you energy to stay fresh all day long, and all your body functions work properly. You will feel the difference too.

The value of a good sleep

Did you know that getting enough sleep is essential for your body to look good and stay healthy? Just like charging a phone, sleep recharges your body and mind.

• Get into the habit of going to bed at a specific time every night.
• Try to get at least 8-10 hours of sleep a day, especially for someone of a growing age like you.

When you sleep well, you're more motivated to learn, play, and do new things the next day. Your body also feels refreshed.

Let's be mischievous and active all day long!

Exercise is not just about getting lean. When you move, run, and jump, your muscles get a good workout. When a muscle gets exercise, it gets stronger.

• Your body is healthy and fit with strong muscles.
• You can stay active by playing (like cricket, volleyball, netball), dancing, or playing a sport you enjoy – even if it's just cleaning your room.
• Try to engage in some activity for at least an hour a day.

When you're active, you feel happy, right? That's because when we exercise, we release chemicals called endorphins that make us happy.

It's also a big deal to stay clean and tidy.

This is also a very simple, but very important thing. Keeping your body clean and tidy will make you feel good about yourself.

• Take a bath or wash your body every day.
• Keep your hair and face clean.
• Brush your teeth at least twice a day.
• Wear clean, washed clothes.
• Find a style that suits you and that you like.
• Stand tall and proud.

Look at yourself in the mirror and think, "Wow, I look so clean and tidy today." Allow yourself to be happy with your appearance along with that feeling.

Healthy habits are the most important!

Remember, people come in all shapes and sizes. Someone can be thin or fat, and they can be healthy or not. The most important thing is that you live a healthy lifestyle.

• Eat fruits and vegetables well.
• Limit sweetened drinks and foods high in sugar.
• Exercise for at least 60 minutes a day.
• Control your screen time (i.e. phone, tab, TV viewing time). Don't stay glued to them for too long.
• Sleep well.

If you follow these healthy habits, you can stay healthy and feel good about your body, no matter what your weight is. If you have a big problem or concern about your weight, talk to your doctor about it. He or she can then advise you on a healthy eating pattern and ways to be active that are right for you. Never follow any of the crazy `diet plans` that are available on the internet.

Don't be afraid to tell your parents what's on your mind.

This is probably the most important thing. If you're not comfortable with your body, or if you have trouble feeling good about it, if you're sad or anxious about it, don't hold those things in.

• Tell your mom, dad, or an adult you trust the most (maybe it's your teacher, an aunt, or an uncle) what you're feeling.
• Talk to them about how you can be happy and relaxed about your body.

Sometimes the problems we think are not as big as they seem. We can find solutions by talking about them.

So, let's remember this? (Take-Home Message)

Your body is the most precious gift you have ever been given. It is your responsibility to take care of it and love it.

• Appreciate what your body can do. Ability is more important than appearance.
• Eat healthy food and drink plenty of water.
• Be active and exercise daily.
• Get enough sleep.
• Stay clean and tidy.
• Don't compare yourself to others. Everyone is different, everyone is special.
• Talk to someone you trust about your feelings. Don't suffer alone.

Remember, you are beautiful, you are valuable, and your body is amazing – just the way you are!

If you want to know more about this, or if you have any questions, don't be shy about asking a doctor or your parents. They will help you.

` Body image, puberty, healthy habits, mental health, children's bodies, self-esteem