Increasing height is something everyone desires because the body has a taller and more beautiful figure. However, not everyone has the height they want, especially those who have reached adulthood. However, according to nutrition experts, in addition to genetic factors, height can be improved thanks to nutrition, living habits and exercise. Please follow the article with My Auris to learn effective ways to grow taller.
If a child develops normally, from 1 year old to puberty, the height growth rate is about 5cm/year. By the pre-puberty stage (8-13 years old in girls and 9-14 years old in boys), a child’s height growth rate can reach 10-12cm/year. Therefore, to increase height growth, parents should pay attention to this stage of their child’s growth.
The process of human height development
However, each child has a different height growth rate. The most visible is the development of men and women.
In women, outstanding height growth often occurs in the early years of puberty. For men, height growth is slower than in women but at a steady rate until the end of puberty.
After puberty, height will stop growing. Depending on some cases, it may or may not increase, especially in women.
Height can be improved by changing the diet and exercising appropriately. In particular, during puberty and pre-puberty, parents need to pay attention to these ways so that children can have the best development in height and physical condition.
A balanced, scientific diet
Nutrition plays a role in promoting the production of growth hormone to improve physique and height. Therefore, daily diet is an extremely important factor, accounting for 32% of height development.
Each daily meal, children need to be supplemented with 4 groups of substances: protein, sugar, fat, vitamins and minerals.
Pay attention to supplementing foods rich in nutrients that promote growth Children: calcium, vitamin D, zinc, potassium, magnesium,… Specifically: meat, fish, eggs, milk, fruit, dried fruits,…
You should limit feeding children foods that are not good for health and affect height, such as foods high in sugar, trans fats, and saturated fats. tie,…
Balanced, scientific nutrition – Effective ways to grow taller
In addition, nutritional examination, thanks to nutritional advice from experts and doctors, is also extremely necessary in improving height, physical condition and health. You should choose a reputable clinic to get advice from doctors on a suitable height improvement regimen and menu.
How to grow taller through exercise
Along with balanced, scientific nutrition, a suitable and regular exercise regimen is also an effective way to grow taller. Exercise not only helps strengthen muscles and healthy bones, but also helps you maintain an ideal figure. conditions for outstanding growth and development.
Every day, you should spend at least 1 hour exercising to improve your health and height. Some specific exercises include:
Activities such as swimming, cycling, basketball, jumping rope,…
Stretching exercises: this exercise interferes with the spine to help change the body, balance the body and improve the health of the spine.
Yoga exercises,…
Drink enough water – How to grow taller effectively at home
Experts recommend that to improve height, you need to drink enough water every day. Providing enough water to the body regularly helps avoid the accumulation of toxins, thereby promoting the body’s metabolism better. At the same time, drinking enough water also supports better digestion and blood circulation style=”font-weight: 400;”>Accordingly, on averageA person is advised to supplement 8-10 glasses of water/day, equivalent to 2-2.5 liters of water. However, for young children, the amount of water will depend on their age and level of activity. Specifically:
Children under 10kg need to supplement 100ml of water/1kg of weight;
Children from 11 – 20kg need to supplement 1,000ml of water/first 10kg + 50ml/kg/1kg of additional weight;
Children 21kg or more need to supplement 1,500ml/first 20kg + 20ml/1kg of additional weight.
Water needs of adolescents aged 10 – 18 years are 40ml/kg of body weight.
Drink enough water – How to grow taller effectively at home
Get enough sleep
Sleep also plays a very important role in the development of the body. When you go to sleep, your body releases growth hormone (HGH). Especially during puberty, insomnia or not getting enough sleep will reduce the amount of this growth hormone. From there, it affects height growth.
Therefore, build a scientific living regime, sleep on time and get enough sleep. Recommended sleep time is before 10 p.m. every day. And depending on the child’s age, the amount of sleep needed varies. Specifically:
Babies – 3 months old should sleep 16-20 hours/day.
Babies 3-11 months old should sleep 12-17 hours/day
Toddlers 1-2 years old should sleep 11-14 hours/day
Children 3-5 years old should sleep 10-13 hours/day
Children 6-12 years old should sleep 9-11 hours/day
Children aged 14-17 should sleep 8-10 hours/day.
People aged 18-64 should sleep 7-9 hours/day
People over 65 years old should sleep 7-8 hours/day
Sunbathing
Increase outdoor exercise Letting the body absorb vitamin D is also an effective way to grow taller. Vitamin D plays a very important role in helping the bodyTo increase calcium absorption, enhance bone and joint health and optimal height growth.
Every day, you should be exposed to sunlight or exercise, take a walk outdoors for about 15-30 minutes to help increase height. The time to exercise outdoors helps the body absorb vitamin D effectively from the sun from 9-10 am and 2-3 pm.
Things to avoid that affect height
In the process of improving height, you also need to limit the following things:
Limit greasy foods and carbonated drinks
Limit consumption of alcohol, coffee and stimulants
Avoid staying up late, studying, and overworking
Limit laziness in exercising
Things to avoid that affect height
Hope that the shares in the article will help people have more experience improving height. To have outstanding growth and development speed, everyone should change their diet and daily activities.
