Even though genetic factors account for about 23%, you still have the ability to achieve better height through a suitable nutritional regimen. At the same time, pay attention to regular exercise, get enough sleep and live in a healthy environment. Please follow the following article, My Auris will inform you about safe and effective ways to grow taller day by day that you can apply right at home.
What factors affect the process of height development? tall?
According to experts, genetic factors determine about 23% of a person’s height. The rest depends on nutrition, living environment, daily exercise, etc. For a child with normal development, from 1 year old to pre-puberty, the ability to increase height will be about 5cm/year. From pre-puberty to puberty (8 to 13 years old in girls and 9 to 14 years old in boys), the potential for height growth will be from 10 to 12cm/boy. Therefore, parents need to prioritize finding the most optimal way for their baby to grow taller during this period.
However, each child has a completely different height growth rate. In women, the ability to grow in height usually occurs in the early years of puberty. For males, the pace will be steady until puberty is over. Children almost stop gaining height after puberty ends. That means, after puberty, it is very difficult for adults to increase their height, or they will increase but it will not be significant (especially in women).
To help children achieve the best height when they become adults. From the early stages to the puberty milestone, parents need to build a scientific diet for their children and create a suitable living environment. At the same time, encourage children to exercise regularly. A scientific diet and healthy lifestyle need to be maintained regularly – even after puberty. To ensure the ability to improve overall health.
The most effective way to grow taller at home for children
So that the child’s height development process can proceed smoothly, achieving maximum height when mature. At this time, the process of applying ways to grow taller always involves a combination of nutrition, exercise, sleep duration,…
Specifically, ways to help increase height will be compiled according to the following information:
Scientific nutritional supplement to support improvementheight
Implementing a scientific nutritional regimen is a way to help increase height at home that cannot be overlooked. During the period of increasing a child’s height, nutrition is the most important factor affecting height. Therefore, parents need to establish scientific nutrition for children, accordingly:
- Nutrition needs to ensure adequate supplementation of 4 groups of protein, fat, carbohydrates, vitamins and minerals.
- Note to supplement nutrients that are beneficial for growth and bone health such as vitamin D, calcium, zinc, potassium, magnesium,… From cereals, milk, fish, tuna, egg yolks, shellfish,…
- You need to limit your baby’s intake of unhealthy foods that affect height such as cakes, foods high in sugar, saturated fat, etc.
Supplement enough water
Drinking enough water is also a way to help improve height. Providing the body with enough and regular water will help prevent the accumulation of toxins. Helps the body’s metabolism, blood circulation, and digestion to take place better.
Simple tips to increase height, anyone can do it at home. Accordingly, on average, a person is advised to provide their body with 8 to 10 glasses of water/day. However, for children, the amount of water depends on age and mobility.
- Children under 10kg, need 100ml of water/1kg of body weight.
- Children from 11 to 20kg need 1000ml of water/first 10kg + 50ml/kg of additional weight.
- Children 21kg or more need 1500ml/first 20kg + 20ml/1kg of additional weight.
- Water needs of adolescents, from 10 to 18 years old are 40ml/kg of body weight.
Increase height by Practicing sports
Along with scientific nutrition, regularly exercising is considered a “soldier” in how to grow taller effectively at home. Exercise not only helps strengthen muscles and healthy bones, but also helps maintain body shape, weight,… At the same time, promoting the production of height growth hormone (HGH).
For children, parents can help them choose and practice appropriate sports, depending on their age and physical condition. In particular, children should practice at least 1 hour a day, to optimize their ability to grow taller.
Sunbathing helps increase height
If you want to improve height, increase outdoor exercise, which will help the body absorb vitamin D. Outdoor exercise not only helps the body feel more comfortable but also helps children satisfy their love of running, jumping, and having fun. play.
On the other hand, vitamin D plays an important role, helping the body absorb calcium effectively, strengthening bones and helping to increase optimal height. To ensure the body absorbs enough vitamin C, every day children should be exposed to sunlight and go for a walk for about 15 to 30 minutes. The time to exercise outdoors helps the body effectively absorb vitamin D from sunlight from 9 to 10 a.m. and 2 to 3 p.m.
Get enough sleep to improve height
Lack of sleep affects children’s ability to grow taller. Sleep plays an important role in body development. When sleeping, the baby’s body will secrete growth hormone, especially during puberty. Insomnia or insufficient sleep will reduce the amount of hormone released. This has a serious impact on the growth rate of children.
The way to grow taller at this time is for parents to help build healthy sleeping habits. Specifically:
- Babies from birth to 3 months of age need 16 to 20 hours of sleep a day.
- Babies 3 to 11 months old need 12 to 17 hours of sleep a day.
- Toddlers 1 to 2 years old need 11 to 14 hours of sleep a day.
- Children 3 to 5 years old need 10 to 13 hours of sleep a day.
- Children 6 to 13 years old need 9 to 11 hours of sleep every day.
- Children from 14 to 17 years old need to sleep 8 to 10 hours a day.
Yoga helps develop children’s height
Practicing yoga is also considered an effective way to improve height, especially the way the exercise affects the spine, helping to stretch and keep the spine healthy. On the other hand, for adults, practicing yoga may not increase bone length. but it helps the body stay supple and firm. At the same time, it improves posture so that it no longer has a stooped or bent back.
In addition, practicing yoga also prevents muscle degeneration – a condition that occurs in people who are sedentary or due to aging. Practicing yoga helps maintain physical activity and prevent muscle degeneration, helping to develop muscle strength and flexibility. Maintain muscle mass. Some popular yoga exercises include: Mountain climbing pose, child’s pose, cobra pose, warrior pose,…
Notes when wanting to improve height
In addition to ways to grow taller and improve height, parents need to pay attention to some issues:
- The process of increasing height requires perseverance.
- Need to combine many ways to increase height, especially eating healthy, drinking enough water, getting enough sleep, etc.
- Puberty is the period of fastest and clearest height growth, so the body needs to supplement enough nutrients important as vitamin D, calcium,… to increase growth hormone.
- Parents should not put too much pressure on their children.
- Avoid letting children wear pants Tight clothing will affect sleep and blood circulation.
With the above information, hopefully you know how to grow taller, ensuring safety and effectiveness. Each child will have a different growth process depending on their physical condition, activities and nutrition. Therefore, parents need to pay attention to improving nutrition and have their children examined by specialists Join for detailed examination and advice. This process will help children achieve better height.
Yen Nhi
