How to make children grow tall and healthy is always the top concern of parents. Every parent wants to find effective methods to help their children grow taller. Therefore, in this article, parents should join HIUP to discover the 5 best ways to increase height for children today.
Contents
1. What factors does a child’s height depend on?
Before learning about methods to increase height for children, you should clearly understand the factors that affect your child’s future stature. According to research, children’s future body shape is affected by main factors such as:
Genetics: Genetic studies have shown that genetics determine up to 23% of a child’s height. If parents or grandparents have good height, children will have a high chance of inheriting this favorable gene source and vice versa.
Nutrition: This is the most important factor affecting the baby’s height, determining up to 32% of future height.
Sports activities: Practicing appropriate sports plays an indispensable role in promoting children’s height. Physical activities contribute 20% to the maximum height a child can achieve in the future.
Living environment: Besides the above factors, clean, pollution-free living conditions also have a significant impact on children’s height. If the living environment is toxic and the food is not hygienic, children’s health will decline, they will be susceptible to diseases and cause malnutrition and stunting.
2. 4 stages of children’s height development
If you want to know the best methods to increase height for children, parents absolutely cannot ignore information about the stages of child development. In general, there will be 5 important stages in your baby’s growth process, including:
Fetal stage: during 9 months of pregnancy, the mother’s balanced diet plays an important role in the development of the fetus. If the mother is eating well and gaining a reasonable weight of 10 – 20 kg, this will ensure the baby reaches a height of 50 cm at birth and a weight of 3 kg or more.
The first 1,000 days of life: Medical studies show that about 60% of a child’s future height growth potential is determined during this period. In the first year, children can increase their height by 25cm and another 10cm in the second year.
Stage 3-13 years old: From 3 years old, children continue to grow rapidly with a height increase of 10cm in the first year of this stage, followed by a stable growth rate of 5 – 8cm each year. years until the onset of the critical period of puberty.
Puberty: Puberty marks the final golden time for height growth, with the ability to grow 8 – 12 cm per year. Girls usually start and end this stage earlier, from about 10 – 16 years old, while boys are from 12 – 18 years old.
Post-puberty stage: After puberty, the child will almost reach maximum height, the child’s height growth rate will gradually decrease and if it increases, it will be insignificant.
3. 5 best ways to increase height for children of all ages
Below are the 5 most effective methods to increase children’s height that parents can apply immediately to their children:
3.1 Nutrition to support baby’s height development
One of the secrets to increasing height for children quickly is to focus on nutrition. At each meal, children need to be fully supplemented with necessary nutrients and 4 main groups of substances (vitamins and minerals, carbohydrates, proteins, fats) through foods such as:
Meat: Young children should eat 100-150g of red meat every day to ensure a rich source of protein for muscle, bone and joint development. In addition to protein, beef, chicken, pork and poultry also contain many amino acids, B vitamins, iron, and zinc – effectively supporting height development for children of growing age.
Seafood: Supplementing seafood helps provide protein, Omega-3 for the brain, along with zinc, vitamin D, and important B vitamins for strong bones. Therefore, you should let your children eat seafood 2-3 times a week such as fish, shrimp, squid, oysters, scallops… to supplement these valuable nutrients.
Milk and dairy products: Milk is a rich source of calcium for babies, helping them develop quickly. You should let your child drink 2-3 glasses of milk a day to supplement the body with necessary calcium. Especially if possible, give your child milk to help him grow taller.
Vegetables: Vegetables provide essential vitamins, minerals and fiber, especially Vitamin K, which helps enhance the body’s ability to absorb calcium, thereby helping to develop strong bones. Children should eat 300 to 500g of green vegetables such as broccoli, kale, spinach, etc. every day for best development.
3.2 Practicing sports helps children grow taller quickly
One of the safest and most effective ways to grow taller is for children to practice appropriate sports. Research shows that exercise appropriate to your physical condition has the effect of developing muscles, enhancing the ability to fight osteoporosis and increasing bone density.
In addition, the exercise process also stimulates the production of growth hormone to help lengthen the length of bones and joints and promote cartilage growth. You can let your children practice playing sports such as basketball, swimming, jumping rope, soccer, jogging, yoga, etc. to help increase height effectively.
You should encourage children to practice 30-60 minutes a day, 3-4 times a week with age-appropriate exercises that ensure absolute safety to maximize effectiveness. Balance between exercise and scientific nutrition is the deciding factor for ideal height development.
3.3 Getting enough sleep helps your baby increase height
The secret to increasing height that not all parents know is to ensure a scientific amount of sleep for children. Medical studies have shown that growth hormone (GH) is maximally secreted during deep sleep, especially from 10 p.m. to 2 a.m. Therefore, sleep time and quality are extremely important factors for children’s height development.
Therefore, you should form scientific sleeping habits for your baby, ensuring the correct sleep time to optimize height. HIUP recommends a bedtime before 9pm for children who have not yet gone to school and before 10pm for children who have gone to school.
A deep and adequate sleep helps the child’s body increase growth hormone secretion, promoting effective height development. Parents should create a comfortable, quiet resting environment and ensure children get enough sleep every day.
3.4 Train children to sunbathe regularly
Sunlight is a rich source of vitamin D for children. Vitamin D helps the body absorb calcium better, thereby helping to develop strong bones. A method of increasing height that many parents use is to let their children sunbathe for about 15 – 30 minutes a day, from 7 to 9 am. This is the time when the body absorbs the most vitamin D3, while avoiding the harmful effects of UV rays.
3.5 Build a healthy living environment for children
Limit stress in young children: Stress and anxiety are two negative states that can inhibit growth hormone secretion. When children are stressed, the body reacts by increasing the secretion of cortisol – a stress hormone. Cortisol hinders GH secretion by affecting the pituitary regulatory nervous system, thereby slowing down height growth.
You need to create a fun, friendly environment for your baby, allowing them to play, study outdoors, and breathe fresh air. You need to limit the causes of stress, instead spend time caring for, listening to, and talking to your child. This is an important height increasing method that parents should pay attention to.
Drink lots of water: This is an effective height increasing tip that few people know. Maintaining enough water helps the body eliminate toxins, purify the blood, increase growth hormone production and support height development. This is the recommended amount of water that mothers should ensure their children drink every day:
Children under 1 year old: 800-900ml/day.
Children from 1-3 years old: 1300ml/day.
Children from 4-8 years old: 1700ml/day.
Children from 9-13 years old: 2100ml/day.
Limit fast food: Fast food, although attractive and convenient, is often rich in calories but poor in nutrients, especially lacking important nutrients for children’s bone and joint development. Instead, parents should prioritize healthy, nutritious foods such as milk, salmon, eggs, vegetables and fruits to ensure enough calcium and vitamin D necessary for bone development.
Regular health check-ups: Regularly monitoring and screening bone and joint health is an important step to early detect problems affecting height in children, thereby taking timely measures. Parents should have their children see a nutritionist/doctor about every 6 months.
To help children develop to maximum height, parents should:
Train your child to sit and stand correctly: Remind your child to sit up straight, shoulders relaxed, eyes looking straight at the screen.
Choose tables and chairs suitable for your child’s height: The height allows your child to sit upright with their feet on the floor.
Limit your child from carrying objects that are too heavy: To avoid causing scoliosis.
4. The best exercises to increase height for children
Jumping rope: This is not only a game but also a great exercise, helping your baby’s body stay supple, healthy and stimulating growth hormone. Every day, with just 10-15 minutes of jumping rope, your baby will have remarkable growth in height!
Swimming: Swimming is not only an ideal sport to improve health but also helps stretch the body, thereby promoting the development of bones and joints. When your baby swims, every muscle group from the neck, back, legs, to arms are exercised, effectively supporting height growth.
Stretching exercises: Research shows that activities such as stretching, swinging or practicing yoga not only help the body become more flexible but stimulate the secretion of growth hormone and improve posture. In particular, pull-up exercises are a great way to stretch the spine and strengthen the back and shoulder muscles, thereby supporting better height growth.
5. Some notes in the process of increasing children’s height
Every parent wants their children to be taller than their peers. However, to achieve this, you need to clearly and correctly understand the child’s development process. Here are a few important notes you need to know to help your children grow tall and healthy:
Increasing a child’s height is a long process that requires perseverance.
It is necessary to combine many factors such as a complete diet, enough sleep, drinking enough water and regular exercise for the best results.
Children grow in height most clearly during puberty, so children need to be fully supplemented with nutrients such as Calcium, Vitamin D3, K2 to help bones develop strong. In particular, calcium is an important and necessary ingredient during the child’s development period.
Parents should not set too many expectations and should create a comfortable psychological state for the baby to develop best.
In short, increasing height at each stage requires a combination of balanced nutrition, regular exercise and comprehensive care. The article has provided information about the 5 best ways to increase height for children that parents can refer to. And if you need advice on specialized colostrum food HIUP – an effective and simple secret to increasing height for your baby, call us immediately for advice!
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