There are many natural ways to help teens navigate through the difficult changes in their bodies during puberty. Here are some tips that parents can follow.

Replace junk food with healthy snacks. Try sticking to proteins, fats and whole carbohydrates such as fruit. Some examples include paleo muffins made from nut meal and eggs. To sweeten, add a bit of honey. Easier snacks include nuts, hard-boiled eggs, carrots and jerky.

Teens need a lot of sleep, 12 hours a night or more, because of the work their bodies are doing to transition to adulthood. There are plenty of herbs to help teens that are having problems sleeping. Popular ones include linden tea, chamomile and peppermint. Another tea that can help sleep and manage stress hormones is tulsi.

Additionally, red clover is another tea that can benefit teens. Add mint or any other favorite flavor. Even nettle can be added to keep mineral levels up. Red clover’s beta-estrogens will help combat the xeno-estrogens in the environment.

Since a lot of work is going on inside the changing body, some internal organs can also be affected. Dark circles that may show up under teen’s eyes are linked not just to lack of sleep but also to an overworking of the kidneys and adrenals, two organs that can be supported with herbs found in a tea called Nettle and Friends. This is a blend of nettle, dandelion, red clover and a bit of licorice. Mint or ginger can be added for flavor if desired. The tea combines the benefits of red clover with nettle and dandelion, which are kidney powerhouses. The licorice supports adrenal health, and also makes it tasty.

By regularly using these herbs and teas, teens, and parents, can enjoy a better and calmer experience during puberty.

Katja Swift is an herbalist and healer with 18 years of clinical experience. She is also director of CommonWealth Center for Holistic Herbalism, located at 25 St. Marys Ct., in Brookline. For more information or to schedule a consultation, call 617- 750-5274 or visit CommonWealthHerbs.com.