#9 How to increase height at the age of 12 for children effectively

Not only affects self-confidence, height also affects people’s respect for children. Science has proven that taller people have a better chance of succeeding in career, love,… If they skip this stage, perhaps they will be honored as the dwarf of the 21st century and lose their fortune. self. In addition to nutrition, exercise, and rest, children at the age of 12 will not think that the following ways also help increase height effectively.

Let’s find out what that secret is!

3 reasons why you should improve your height at the age of 12

Standard height opens up the opportunity to fulfill dreams

Most occupations today prioritize appearance when recruiting. On the other hand, some professions take appearance as a mandatory standard. If in the future, you want your child to become a police officer, a pilot or a flight attendant, … it is imperative that the child be tall. If the height is not up to the standard, the child has to look for another major.

Open up more opportunities for success in the future

Science has proven,  taller people  often earn more money and hold high positions at work. Not only that, taller people often hold high positions at work. For example, directors, department heads, managers, etc. Accordingly,  the research  shows that taller people often receive more respect in society. As a result, increasing influence and competition on competitors.

Bones need time to grow

With weight, it can be adjusted up and down over time, but height is constant, until a certain age, bones cannot grow any more. To help increase height, bones need time to absorb nutrients and grow in length. In particular, puberty is the period of peak development thanks to the nutritional and health foundation built in the previous two stages. At the age of 20, the bones will ossify and the height cannot be increased. At this time, even if you try “hundreds of thousands of ways” to invest in nutrition, exercise, and rest, the child’s height will still “stagnate”.

9 effective ways to increase height for children at the age of 12

To fulfill your child’s dreams and be more successful in the future, you should start improving your child’s height now. In addition to properly investing in nutrition, exercise, and sleep, there are still some very effective ways to increase height for teenagers.


Maintain a good mood

Maintaining a happy mood does not mean laughing and joking all day, but keeping children away from the pressures of study, work and life. When children fall under pressure, stress, the development of the brain and body will be significantly affected. You know, the increased height is partly due to the growth hormone produced by the pituitary gland. When the mind is happy and relaxed, the pituitary gland will be inhibited from working. As a result, the maximum concentration of growth hormone is produced.

Mood and the body’s immune system are  closely related  . Accordingly, stress will weaken the immune system, the body is at high risk of disease. Stress  has a negative effect on the circulatory and digestive systems. In particular, stress increases a person’s risk of heart and circulatory disorders. In addition, stress inhibits the activity of the digestive system, causing stomach ulcers. Therefore, maintaining a happy mood helps the immune system to be healthy to fight all diseases, create favorable conditions for nutrient absorption, and exercise to develop height.

Regular exercise, yoga

Exercise improves children’s mood and health. This is also an effective method to improve height.

Morning – Ideal time to exercise

Exercising in the morning will do wonders for a child’s height and mood. Exercise in the morning helps children create energy for the day’s activities. In addition, the early rays of sunlight when exposed to the skin help the body absorb a large amount of vitamin D. Thanks to that, the bones always develop firmly. However, if you do not have time, you can choose to exercise your children in the afternoon. Just, every day, spend from 30-45 minutes to practice gym or yoga, the height will have a noticeable change.

Choosing the right form of exercise

For the gym, children will practice with equipment and machines at the right intensity. Through gym exercises, the joints do not stop working, creating space to build new cartilage, so that the bones are lengthened. Gym is a form of exercise with equipment and machines. Therefore, you should ask the coach to teach your child how to use equipment and exercise machines. In addition, you should choose exercises that are suitable for your physical condition to avoid unnecessary injuries.

Yoga is a sport that offers great physical and mental benefits. There are 3 main benefits that yoga exercises bring, including:

  • Helps to improve posture and shape the body.

  • Increase flexibility of joints, limit muscle degeneration.

  • Improve breathing rate.

In addition, some stretching exercises in yoga help lengthen the spine, thereby improving height.

Eat more calcium rich foods

Calcium is a nutrient that all living things need, including humans. About 99% of calcium is in the bones and teeth in the body. Humans need calcium to build and maintain strong bones.

Food is considered the most abundant source of calcium supplements. For teenagers, you need to provide about 1300mg of calcium for the body every day. To ensure that bones have enough calcium for length growth, you should have a combination of foods through the diet.

Here are some foods with high calcium content that you can refer to and add to your daily diet.

Nut milk

Nut milk is gradually becoming the current trend to replace cow’s milk, especially soy milk. In 237ml of  soy milk,  there is 30% of the RDI of Calcium.

However, nut milk should not be used as a substitute for other beverages. Because, the same volume (237ml) but  orange juice  can provide 50% of the RDI of Calcium for the body.


Yogurt is one of the best sources of calcium. It is also a good source of protein and other nutrients.

One cup (245 grams) of plain yogurt contains 30% of the RDI of Calcium. Low-fat yogurt is even higher in calcium, with 45% of the RDI.


Cheeses are an excellent source of calcium. Among them, Parmesan cheese contains 33% of the RDI of Calcium, while other types provide 5–2%.

However, pay attention to the fat, calories and sodium content of cheese. Because they can cause fat or some digestive symptoms for users.

Young soybeans and tofu

Young soybeans and tofu are rich in calcium. Researchers have measured that 155 grams  of young soybeans  contain about 10% of the RDI of Calcium and 126 grams of tofu contains about 86% of the RDI of Calcium.

Sardines, salmon

Canned sardines and salmon are high in calcium thanks to the edible bones. One can  of sardines  (92 grams) contains 35% of the RDI and 85 grams  of  canned salmon with bones has 21%. These fish also provide high-quality protein and omega-3 fatty acids, which are great for the heart, brain and skin.

Dried figs

Dried figs  are rich in antioxidants and fiber. In addition, they also have more calcium than other dried fruits. In 28 grams, dried figs provide 5% of the RDI of Calcium for the body.

Leafy green vegetables

Dark green vegetables are extremely healthy and they contain high levels of calcium. Some typical vegetables can be mentioned such as broccoli, turnip leaves, watercress, kale, and bok choy.


Among nuts, almonds are rich in nutrients such as healthy fats, protein, magnesium, calcium and others. About 22 almonds provide 8% of the RDI of Calcium.


Besides, sesame seeds, chia seeds, walnuts… are also nuts with high calcium content.

Kinds of bean

White beans, lentils, and lentils are legumes that are high in fiber, protein, and micronutrients. In addition, they are also rich in Iron, Zinc, Folic, Magnesium, Potassium and Calcium.


A 172-gram serving  of  cooked chickpeas has about 244mg (24%RDI) of Calcium. While other legumes only provide about 4–13% for the same serving.


The roots and leaves of amaranth are very nutritious. It is a rich source of minerals, including Calcium, Manganese, Magnesium, Phosphorus and Iron.


In 246 grams  of cooked beets  provide 116mg (12% RDI) of calcium. Meanwhile, 132 grams of amaranth leaves contain 28% of the RDI of Calcium.

Cereals and cornmeal

Whole grains  can provide up to 1,000 mg (100% of the RDI) per serving. In addition, breads, cornmeal and crackers are also great sources of calcium.

Whey Protein

Whey  protein is an excellent source of protein and is packed with amino acids that are quickly digested. Furthermore, whey protein is also particularly rich in calcium. A 28-gram scoop of whey contains 200 mg (20% of the RDI) of Calcium.

Cigarette smoke reduces bone health

Besides calcium, you also need to supplement vitamin D. Because this vitamin helps the body absorb calcium. Vitamin D is found in fish oils, dairy products and sunlight.

A study  has shown that the chemicals in cigarettes, including nicotine, not only adversely affect the heart and lungs, but also negatively affect the functioning of cells and bones. First of all, smoking restricts the flow of oxygen that nourishes bones, muscles and joints. Second, affects the body’s ability to  absorb calcium  , leading to low bone density and weaker bones. Third, nicotine slows down the production of bone-forming cells that are important for healing.


Limit fast food choices

Believe it or not, your favorite beef burger, delicious fried chicken thighs or hot fries,… are  the reasons  that hinder your child’s height. Eating fast food causes obesity. This disease will shorten a child’s height development time, possibly months, 1 year, even years. Therefore, if you want your child to have an ideal height, limit the use of fast food. Instead, balance nutrients in your meal through foods!

Exposure to the sun every day

Vitamin D helps the body to optimally absorb calcium to nourish bones. Children can get vitamin D from certain foods, such as salmon, egg yolks, and some mushrooms. Sunlight is the best source of vitamin D. The skin naturally produces vitamin D when exposed to the sun. People with darker skin also don’t produce vitamin D, so supplements may be needed to avoid a deficiency. High levels of vitamin D are produced when the skin is exposed to UVB radiation found in  the early rays of the sun . You can fully absorb the maximum vitamin D content by exercising for about 30-45 minutes in the early morning.

Avoid eating a lot of sweets

Besides fast food, sweets are also the cause of rapid weight gain. Rapid weight gain often leads to obesity, shortening the time to grow taller. You can see, fat people often have more limited height, right! In addition, using a lot of sweets also makes the pituitary gland’s ability to produce growth hormone limited. Meanwhile, this hormone plays a significant role in the process of improving height.

Children at the age of 12 are a 1- 0-2 chance to achieve great heights in the future. So don’t miss this stage. In addition to a scientific diet, exercise and rest, do not ignore the above secrets to own the ideal height “in a flash”!

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