10 effective ways to increase height at the age of 14 for both men and women

Can 14-year-olds grow taller? Have how to increase height at the age of 14 effective? Menu to increase height at the age of 14 so how? How can I choose? milk to increase height for 14 year olds?… These are frequently asked questions by many parents.

The article was consulted by Prof. TS.BS Le Bach Mai – former Deputy Director of the National Institute of Nutrition; Northern Medical Director, Nutrihome Nutrition Clinic System.

In addition, many parents with daughters still wonder if How to increase height at the age of 14 for girls or not? If you are looking for answers to the above problems, do not ignore the information professionally advised by Assoc. Prof. TS.BS Le Bach Mai below.

How to increase height at age 14

How to increase height at the age of 14 What is for children?

Can a 14-year-old still grow taller?

The answer is yes. However, the growth rate of children’s height at the age of 14 – almost ‘post-pubertal’ period – will slow down, not increase as quickly as pre-puberty and puberty.

Sharing about the process of height development in children, Associate Professor. TS.BS Le Bach Mai said, there are 3 stages of height development in children. It is the first 3 years of life, prepubertal and pubertal. In there:

  • The time when children develop mutant height is the pre-puberty period, which can reach over 10cm/year.
  • From 14 to 14 years old: children grow from 3 to 5cm/year.
  • From 17 to 18 years old: children about 1-2cm tall/year.
  • After 18 years of age: Children almost no longer grow in height, if any, it is not significant.

According to Assoc. Prof. TS.BS Le Bach Mai, entering the age of 14 means that the child has already entered puberty and has passed the period of rapid height growth. However, if the child complies with the how to increase height at the age of 14 Below condition can improve.

ten how to increase height at the age of 14 for girls and male

Including: for children to follow adequate nutrition, increase exercise and sports, sleep early and get enough sleep… Specifically as follows:

Complete nutrition – menu to increase height at the age of 14 can not be ignored

Parents should give their children a full range of carbohydrates (accounting for about 65% of total energy), fats (accounting for about 10% of total energy), protein (accounting for about 15% of total energy), vitamins & minerals. matter. In particular, special attention is paid to foods and foods that promote bone growth and help keep bones strong such as:

Menu to increase height at the age of 14

Menu to increase height at the age of 14 calcium rich foods are required.

  • Protein-rich dishes (fish, white meat, milk, soybeans, tofu, seaweed, shrimp…)
  • Foods high in calcium (green leafy vegetables, milk and dairy products …)
  • Zinc (pumpkin seeds, peanuts, crab shrimp, oysters…)
  • Vitamin D (fish, mushrooms and sunshine…)

Nutrition experts recommend, to ensure that children do not have nutritional imbalances, parents should give children a balanced and rich diet in 3 main meals. At the same time, it is recommended to strengthen children to eat 2-3 snacks, specifically: menu to increase height at the age of 14 following suggestions:

  • Morning: 1 bowl of noodles with shrimp and meat + 1 cup of milk
  • Extra breakfast: 1 glass of orange juice
  • Lunch: Rice + crab noodle soup + tofu braised meat
  • Extra lunch: 1 cup of fresh fruit milk
  • Dinner: Rice + fried beef with onions + taro ribs soup + 1 piece of watermelon

Drink milk and dairy products

Milk and dairy products are classified into a separate food group because it provides many essential nutrients for the body, especially good for children in the age of height development. Milk is effectively fortified with calcium and fortified with vitamin D, according to which, nutritionists recommend parents to add 2-3 glasses of milk. milk to increase height for children 14 every day, and remember to add zinc, vitamin D to help the body absorb calcium better.

Use foods that support height increase

In addition to using height increase milk for 14 year olds, to support their children to develop maximum height, parents can consider giving 14-year-olds foods to support height increase (products containing calcium, vitamin D3, MK7). This is also considered how to increase height at the age of 14 for girls and men are chosen by many parents.

However, in order to ensure the effectiveness and safety when giving children any food to support height growth, parents also need to seek expert advice and choose/buy products from the experts. reputable brand, with clear origin.

>> See more: Top 10 milk to increase height for babies

Avoid “harmful” foods

In addition to following a scientific diet, parents should not/restrict children from eating foods that affect health, inhibit bone growth and physical development of children such as cakes and pastries. , pizza, carbonated drinks, prepared foods…

Diet to increase height at the age of 14

Avoiding children using processed, carbonated, sweet foods … is also a how to increase height at the age of 14 for children

Increase exercise and sports

In addition to nutrition, regular exercise is one of the how to increase height at the age of 14 for girls and men effectively and safely. Accordingly, every day parents should encourage children to spend 30-45 minutes practicing exercises to help increase height such as high jump, skipping rope, knee pull-up pull-up bar, swinging bar, swimming. , play basketball, ride a bike…

Correct posture in daily activities

Experts said that the wrong living postures not only affect height growth, but over time can lead to musculoskeletal diseases. Correct living posture will keep the spine straight, not compressed, helping bones develop to the maximum increase height for kids. Therefore, parents should remind children:

  • Keep your back straight, shoulders wide when walking, standing, sitting. The correct walking posture is that the head is always straight forward.
  • Do not stoop or hunch your back when standing/sitting.
  • Do not sit with your legs bent on the chair or cross your legs often.

Frequent exposure to the sun

One of the best and natural sources of vitamin D for the body is sunlight. Vitamin D helps the body effectively absorb calcium in the daily diet, promoting bone and muscle growth.

Many studies show that during puberty, especially girls, vitamin D deficiency often occurs, leading to limited height. Therefore, increased sun exposure is also considered as one of the how to increase height at the age of 14 for girls.

Do not smoke or use drugs

The age of 14 is the age of adulthood, so many children are psychologically unstable, showing signs of rebellion… And smoking, using stimulants such as drinking beer and alcohol may occur. To avoid children being exposed to these toxic substances too early, parents should spend more time caring for their children as well as sharing with them about their harmful effects such as causing many dangerous diseases, inhibiting the process of height growth, slow bone growth…

Go to bed early and get enough sleep – how to increase height at the age of 14

Go to bed before 10 pm and sleep for at least 8-10 hours, this is the period when the growth hormone produced by the pituitary gland is the most to promote height in children. Therefore, getting enough sleep and deep sleep with 14-year-olds is very important and should be taken seriously.

To ensure that children easily fall asleep and have quality sleep, before going to bed, parents should not give children soft drinks or stimulants such as coffee, tea because it can make children restless and difficult to sleep. At the same time, ask children to give up the habit of playing games, surfing the web, watching movies … before going to bed, and instead should listen to soft music.

Sleep early to increase height

Reminding children to sleep early and get enough sleep is also how to increase height at the age of 14 for girls and effective male.

Create a good living environment for children

This issue is also extremely important for the physical development and height of children, but few parents think about or pay attention to. According to experts, if children live in a stressful environment, fear will inhibit the pituitary gland to secrete growth hormone, slowing down the growth rate of the body, thereby affecting height. Therefore, it is necessary to create a comfortable and pleasant living environment for children to help them develop physically and mentally.

Note, before applying the how to increase height at the age of 14 for girls For boys and girls, parents should take their children to reputable facilities to have their bone density checked and consult with experts to take measures to help children increase their maximum height.

Nutrihome Nutrition Clinic system, in addition to treating nutritional diseases, also has medical examination/support packages specializing in nutrition, exercise to help increase height, and will advise parents and children about obesity.menu to increase height at the age of 14how to choose milk to increase height for 14 year olds, or how to practice sciencethereby helping children grow to their maximum height.

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