Supporting Healthy Teens
Whilst the teenage years (13 to 19) are an exciting time of life, it’s a phase of rapid change physically, emotionally, and socially. As teens transition from childhood to adulthood, (which can extend into the mid-20s for males), they can face unique challenges, both individually and within the family as they seek more independence and connection with their peers.
These challenges can be difficult to talk about, often leading to silence or misunderstanding. But when we understand the natural shifts happening during this stage, we’re better equipped to have meaningful conversations and offer the support teens need to grow into confident, resilient adults.
Hormonal Challenges
One of the most noticeable shifts during adolescence is the surge of hormonal and physical changes brought on by puberty. These changes vary widely in timing and pace. For females, the onset of menstruation is a major milestone, often marked by significant hormonal fluctuations in estrogen and progesterone. These shifts can affect energy, mood, and emotions, sometimes for months or even years. Most girls begin menstruating between ages 10 and 16, though earlier or later onset can occur, often tied to hormonal imbalances or underlying health issues.
In males, puberty looks quite different. Testosterone levels rise sharply, often in five distinct waves starting around ages 9–10 and continuing until sexual maturity, typically around 14, but this can take longer. These hormonal surges are linked to changes in voice, increased competitiveness, and sometimes aggression. Physical and neurological development in boys often continues well into their 20s, with ongoing growth in height, strength, and brain function.
Brain Development
Brain development is another key difference between male and female teens. Research shows that while the female brain typically reaches maturity around 21–22 years old, male brain development often continues until around 25–30. Beyond timing, certain brain regions also develop at different rates. For example, the connection between emotional and language centres matures earlier and more robustly in females, explaining why many teenage boys find it harder to express how they’re feeling. The prefrontal cortex is the part of the brain responsible for assessing risk and making decisions. It develops much later, especially in males. This often results in riskier behaviour, impulsive decisions, and social awkwardness as they test boundaries and try to find their place in the world.
Screens & Teens
One of the most common concerns we hear from parents is managing screen time. With the rapid rise of social media and, more recently, AI, many feel overwhelmed trying to keep pace with the technologies their teens are immersed in. While screens can offer valuable opportunities for learning and global connection, they also carry real risks. Tech companies intentionally design platforms to be addictive; something developing teenage brains are especially susceptible to. Research shows that excessive screen time can negatively impact language development, disrupt sleep patterns, and contribute to rising rates of depression and social challenges in young people.
Posture
Another common concern we hear at PFC is posture. While poor posture in growing teens isn’t new, chiropractors have seen it worsening over the past 10–15 years, largely due to increased screen time, especially from handheld devices. Though “Tech Neck” is a modern contributor, posture issues also arise naturally during growth spurts. As teens grow, their coordination can temporarily dip, and slouched shoulders are common. This happens because their brain is recalibrating to a rapidly changing body and spatial awareness.
Parents can support better posture by encouraging movement. Physical activity helps the brain adjust, strengthens spinal muscles, and improves posture naturally. It also reduces screen time, boosts body awareness, and can open the door to deeper conversations as teens often talk more when their body is in motion.
Social Life
As part of their hormonal and brain development, teens naturally seek more independence and begin forming their own identity. This often means choosing time with friends over family. A normal and healthy shift, though one that can be tough for parents. It’s said we get about 13–14 summers where our kids truly want to spend time with us before that balance begins to change. Today, much of teens’ social interaction happens online. While technology connects them in new ways, research shows it can hinder their ability to develop vital in-person social skills, like reading facial expressions and body language.
The teenage years are also marked by exploration and risk-taking. While this can sometimes look like defiance, it’s often just part of learning who they are by figuring things out through trial, error, and a growing desire to push boundaries.
Supporting Teens to Better Health
So how can parents, schools, and the wider community better support teens as they navigate the transition from childhood to adulthood?
Open communication – Be present when they need you. Practice listening more than talking.
Encourage physical activity – Movement reduces screen time and supports posture, brain health, and emotional wellbeing.
Promote in-person social time – Help teens build real-world social skills through face-to-face connection.
Limit sugar and stimulants – Energy drinks and high-sugar diets can negatively impact developing brains (and adult ones too).
Support body awareness – Posture, movement, and physical health are key foundations for long-term wellbeing.
Share your own experiences – Remind them that you were a teenager once too. Your stories can offer valuable perspective.
Ultimately, as teens grow, their health becomes their own responsibility. The best way we can guide them is by helping them understand the impact of their choices—and by setting strong, consistent examples ourselves. They’ll always learn more from what we do than what we say.