Let’s talk about something many of us were never told growing up: the timing of a girl’s first period matters — not just emotionally, but biologically, hormonally, and even long-term for her physical and mental health.

As a mother of three young girls, a health coach, and someone passionate about educating women about their health and bodies, this might be one of the most important conversations I've been having recently.

What’s the average age — and why is it dropping?

Just a few decades ago, the average age of a girl’s first period (called menarche) was around 13–14 years. Today, it's not unusual for girls to start menstruating at age 10 or 11, and in some cases, even as young as 8.
This shift isn't just random. It's strongly linked to our environment, lifestyle, and dietary exposures — and it’s not benign.

Why should we care about early puberty?

When puberty — especially menstruation — begins too early, girls are exposed to estrogen for a longer period over their lifetimes. This longer estrogen exposure is associated with:

• Higher risk of hormone-driven cancers, like breast and endometrial cancer.

• More intense PMS and period problems later on (like endometriosis or PCOS).

• Mental health challenges, including higher rates of depression and anxiety during teenage years as well as into adult years.

Early periods can also mean a body developing into womanhood before the brain is ready, leading to a disconnect that affects self-esteem, body image, and social pressures.

What causes early menstruation?

Here’s what’s contributing to early puberty today:

• Endocrine-disrupting chemicals: Found in plastics, cosmetics, pesticides, cleaning products and shampoos. Avoid the following ingredients: These “fake estrogens” confuse our children’s delicate hormonal systems. Avoid: parabens, phthalates, synthetic fragrances, and silicones. (See the end of the post for recommended natural & non-toxic NZ brands)

• Ultra-processed foods: Fast food, sugary drinks, seed oils, additives, and excess dairy can cause inflammation and insulin resistance — both linked to earlier menarche.

• Low physical activity and higher body fat: Fat tissue stores and produces estrogen, which can trigger early puberty.

• Chronic stress and poor sleep: These affect melatonin and cortisol, both of which regulate puberty timing.

• Lack of nature and unstructured play: The more time indoors with screens, the more sedentary and overstimulated our girls are — which doesn’t support healthy hormonal development.

What can we do to help delay it — naturally and safely?

Delaying your daughter’s first period means giving her body more time to mature at a natural, balanced pace, in sync with her emotional, mental, and physical development.

Here are some practical ways we can help:

1. Clean up her environment

• Switch to natural skincare and haircare products.

• Avoid plastics for food and drinks — go for glass or stainless steel.

• Say no to synthetic fragrances and air fresheners.

• Use natural cleaning products or DIY alternatives (vinegar, baking soda, essential oils).

2. Prioritise real, unprocessed food

• Build meals around vegetables, good quality protein, healthy fats, and whole carbs.

• Limit sugary snacks and ultra-processed convenience foods.

• Encourage healthy gut bacteria with fermented foods and fibre.

3. Support her liver and detox systems

• Ensure she drinks enough water (from a stainless steel bottle).

• Include foods like broccoli, garlic, turmeric, and leafy greens to help the body detox estrogen.

• Avoid daily exposure to hormone-heavy foods like conventional dairy and meat where possible — opt for organic or hormone-free when available.

4. Encourage daily movement

• Regular play, walking, dancing, climbing trees — it doesn’t need to be a structured sport. Movement supports metabolism and hormonal balance.

5. Protect her sleep

• Prioritise early bedtimes, screen limits before bed, and good sleep hygiene.

• Melatonin plays a crucial role in delaying early puberty — and it gets disrupted by screen use at night.

6. Foster emotional safety

• Keep communication open.

• Limit stress and overscheduling.

• Build her self-worth through connection, not performance or appearance.

It’s not about control — it’s about protection.

Helping delay our daughters’ first periods is not about fearing womanhood or trying to control their development. It’s about protecting their hormonal future, their mental health, and their confidence. It’s about letting their childhood stretch out a little longer, giving their bodies time to grow into themselves with strength and grace.

Let’s shift the narrative from “puberty is inevitable, there’s nothing we can do,” to:
“Puberty is a sacred transition — and we can support our girls to enter it empowered, not rushed.”

Let’s raise the next generation with knowledge, intention and love.

Sofie x

Non toxic natural brands in NZ

Tronque, Tailor Skincare, Eco by Sonya Driver, Trilogy, The Herb Farm, Ethique, Weleda, Everkind, GlowLab