Dr. Tara Rawana, ND, offers practical, reassuring insights to help girls—and their parents—navigate puberty and periods with confidence. She breaks down the physical and emotional changes of growing up in a way that feels normal, approachable, and free from fear. From clearing up common myths to sharing simple ways to prepare for a first period, Dr. Rawana’s guidance helps make these conversations understanding, empowering, and supportive.

1. Can you tell us a little about yourself and what led you to start sharing info around puberty, especially periods and body changes for young girls?

I’m a Naturopathic Doctor with a private practice focused on supporting tweens and teens, and I’m also the co-founder of All About Mental Empowerment, a company that has provided tens of thousands of kids with mental health education in the public school system across the Greater Toronto Area.

It was through this work in schools that my passion for puberty education was really sparked. I began to notice how monumental the tween years are for building confidence and how challenging they can be because of all the changes happening during this time. So, alongside the clinic where I run my private practice, I developed a mom-and-daughter puberty education program, and I’ve been doing this work ever since.

 

2. What are some common misunderstandings among girls (and their parents) as it relates to this stage of puberty and getting their first period?

A big one is the belief that puberty starts with her first period, but it actually starts much earlier. There are five stages of puberty, and menstruation shows up in stage four. A lot happens before then—like breast bud development, mood changes, pubic hair growth, and vaginal discharge. When families understand the earlier stages, it helps girls feel more prepared and less anxious.

Another common misunderstanding is around timing. Girls often worry they’re “late” or “early” if their friends are developing at a different pace. But there’s a wide normal range when it comes to puberty, every body has its own timeline.

 

3. What are some signs a first period might be coming soon, and how can parents help their daughters feel ready instead of nervous? How can they prepare?

Most girls get their first period about 2 to 2.5 years after their first physical sign of puberty, which is breast bud development in about 85% of girls (and pubic hair in the remaining 15%). Roughly 6–12 months before their first period, they’ll often notice clear or white vaginal discharge and go through a noticeable growth spurt—both are strong signs that menstruation is around the corner.

One practical way to help your daughter feel ready is by creating a period kit together once she notices vaginal discharge. Include pads, an extra pair of underwear, and some wipes in a small pouch she can keep in her backpack. I always encourage parents to leave a short, sweet note in the kit for her, too. A little reminder of your love can go a long way if she’s feeling nervous or overwhelmed in that moment.

4. You’ve mentioned period myths before—what are some of the most common ones you hear that might make girls feel worried or unsure?

So many! Some of the most common myths I hear are:

“You can’t go swimming on your period.” (You absolutely can!)

“You lose a lot of blood.” (It’s only about 3–4 tablespoons over the whole period.)

“If your period is irregular, something’s wrong.” (It’s completely normal for cycles to be irregular in the first few years, but of course, if you have concerns, please talk to your healthcare provider.)

“It will hurt a lot.” (Some discomfort or mild cramping is normal, but severe pain isn't  and support is available if it’s affecting quality of life.)

 

5. What are some simple, helpful ways parents can start the period conversation if they’re not sure how to bring it up?

I like to help parents assess how open their daughter is to these conversations. Some girls are naturally curious and ready to talk, while others are more hesitant.

For girls who are open, I recommend starting the conversation when she develops breast buds. Walk her through the changes she can expect as she moves through the stages of puberty (you can find the stages online or in my free guide that is linked below). Choose relaxed settings like car rides or walks, times when there’s no pressure to make eye contact. It can make the conversation feel more natural for both of you.

For girls who aren’t as open, consider offering resources she can read on her own, ensuring that she knows she can come to you with questions. I also recommend creating a shared journal where she can write her questions and you can respond. This can be a gentle way to keep the dialogue going without it feeling too intense for her.

Most importantly, remember that these conversations should be ongoing. You don’t have to get it perfect. What matters most is that she knows she can come to you with questions.

 

6. As girls start to go through these changes, how can parents support their confidence and help them feel good about what’s happening to their bodies and themselves?

Remind her often that what’s happening is normal and that her body is doing exactly what it’s supposed to do. Be mindful of how you talk about your own body; she’s paying attention.

Celebrate the wins and show up on the tougher days. Help her challenge negative self-talk and reassure her that self-conscious feelings are normal and temporary. Confidence grows when girls feel seen, understood, and supported just as they are.

7. How else do you support young girls at this very critical age?

I created a self-paced puberty education program for parents and their tween daughters that families can access from anywhere in the world. You go through each module together, learning about topics like periods, body image, nutrition, breast development, pubic hair, mental health, values, and more.

Each module comes with a workbook for your daughter to complete, so she can reflect, build self-awareness, and really integrate what she’s learning. It’s all about giving girls information they can understand and confidence they can carry forward.

 

8. Is there anything else you’d like to share with us?

Just this: if you’re a parent who feels a bit unsure or awkward about starting the puberty talk, you’re not alone. And it’s never too early or too late to begin. You don’t need to have all the perfect answers; your daughter just needs to know that you’re there, that you’re open, and that she can come to you with whatever’s on her mind.

Here are my free resources to help you: 

1. 5 Intentional Questions to Ask Your Daughter Before Her Teen Years. - https://tararawana.myflodesk.com/5questions
2. Period Kit Checklist. - https://tararawana.myflodesk.com/periodkit 

3. Overview of the 5 Stages of Female Puberty. - https://tararawana.myflodesk.com/fivestages 

Dr. Tara Rawana’s approach shows that with clear and understanding guidance, parents can help their daughters feel confident and supported through every stage of growing up.