6 ways to help children grow taller

Nutrition, lifestyle habits, and physical exercise are important factors to consider in helping children increase their height.

A child's height development depends on genetics by just over 20%, while nearly 80% is due to other factors such as nutrition, lifestyle habits, and physical activity.

To maximize a child's height potential, it's necessary to identify the factors influencing height and then make appropriate interventions and adjustments to help the child achieve their ideal stature.

Stages of body height development

There are three phases in which the body experiences very rapid growth in height.

Firstly, during the fetal period: If the mother eats well and gains 10-20 kg during the 9 months of pregnancy, the baby will reach a height of 50 cm and weigh 3 kg or more at birth.

Secondly, during the period from birth to 3 years old: in the first 12 months, children grow 25 cm taller, and in the following 2 years, they grow an additional 10 cm each year if they are well-nourished.

Thirdly, there is the puberty period: Girls aged 10-16 and boys aged 12-18 are in puberty. During puberty, the body will experience a growth spurt of 8-12 cm per year for 1-2 years if properly nourished. However, in reality, we cannot pinpoint the exact year, so it is still necessary to ensure good nutrition for children throughout puberty to support their development.

After puberty, a child's body continues to grow in height, but at a very slow rate; the total height increase in subsequent years is not equal to the rapid growth spurt of puberty in a single year.

6 ways to increase height

Besides genetics, which is the primary factor, the following six factors have a significant impact on a child's height development:

Pregnancy and Childbirth: During pregnancy, the mother's nutrition affects the weight and length growth of the fetus. Therefore, before, during, and after pregnancy, mothers must consume sufficient amounts of essential nutrients such as protein, iodine, iron, folic acid, and unsaturated fatty acids (DHA, ARA)... for the healthy development of their child.

Nutrition: Besides genetics, nutrition has a greater impact on height than even genetic factors. A child's physical growth and stature are directly affected by their diet.

Nutrition contributes up to 32% to a child's height development. Nutrition needs to provide sufficient energy appropriate for each age group. Too little energy can lead to malnutrition, while too much can cause obesity.

A child's meal should include all four food groups: protein (10-15% of total energy), carbohydrates (60-65% of total energy), fats (10% of total energy), and vitamins and minerals. Avoid overeating any one food group, as this can lead to an imbalance.

Nutrition plays a significant role in a child's height development. Photo: SKĐS.

Physical exercise: Cartilage is a key factor in determining a child's height. For healthy bone development, exercise and sports are essential. A sedentary lifestyle will inhibit muscle and bone growth, thereby reducing potential height.

Some sports that are good for height development include pull-ups, swimming, basketball, and stretching exercises such as cat stretches, cobra stretches, and leg stretches.

Living environment: Environmental and social factors have a significant impact on children's physical development, especially height development.

Children are more susceptible to malnutrition and stunting when living in underdeveloped socioeconomic conditions, polluted environments, lacking access to clean water, consuming unsafe food, and receiving poor quality care.

Precocious puberty: Precocious puberty typically involves the release of hormones that stimulate bone growth, causing children to grow taller very quickly. However, the ends of the bones then quickly close, preventing further growth. Children with precocious puberty are often shorter than their peers and do not reach the height determined by their genetic makeup. Therefore, precocious puberty is one of the causes of stunted height development in adolescents.

Getting enough sleep: For children, sleep plays a crucial role and affects height development. Newborns typically sleep 22 hours, 2-6 month olds need 15-18 hours, 6-18 month olds need 13-15 hours, 18 months to 3 years old should sleep 12-13 hours, and children from 3 to 7 years old should sleep 11-12 hours each day.

Children should go to bed before 10 PM, as a deep sleep between 10 PM and 3 AM is when the body releases the highest levels of growth hormone.

According to Zing