Instead of groping for ways to increase height on their own online, parents can refer to growtallerstrategy ‘s following tips to help their children increase height to help them grow taller and improve their chances of success in the future. .
Height is not determined by genetics
In fact, genetics is one of the factors that affect a child’s height. If parents have good height, their children will also inherit this gene when born.
However, genetics do not completely determine height as many people think, but only about 23%. The remaining 77% including: Nutrition, exercise, sleep, living environment … directly determine how tall the child will reach.
In which, nutrition is the most influential factor, especially during pregnancy and the first 3 years of life and puberty.
Therefore, even if the parents are short, if the child has a scientific care regimen, good living habits, and stays away from harmful factors, after growing up, he will still have the opportunity to own an outstanding height. . On the contrary, no matter how tall parents are but lack of interest in their children, letting them indulge in an unhealthy lifestyle is still at risk of being short.
If you’re still confused about this, then look at the height growth of the Japanese over the past half century. From a country with the lowest height in the region, even being ridiculed with the not-so-good name “short Japan”, Japan has now entered the top of the tallest countries in Asia, even making Western scholars admiring for his height reversal.
All they do is apply a scientific and nutritious diet, create conditions for the younger generation to move, practice sports daily, maintain a healthy lifestyle and activities.
Therefore, it is necessary to have a reasonable care plan for children from a young age to meet the following criteria: diverse nutrition, regular exercise and sports, early and sufficient sleep, then when the child becomes an adult, get the desired height.
Average growth rate of children
The height growth of healthy children will increase gradually year by year. The average height increase of children is:
- Infants 0-12 months: 25 cm
- Children 1–2 years old: 13 cm
- Children 2–3 years old: 9 cm
- Children 4 years old to puberty: 5 cm per year
But remember that each child’s growth stage is different. The height of a child is greatly influenced by the nutrition that the child receives in the first 1,000 days of life and also the health status of the child.
So your child’s growth rate may be slightly slower or faster. As long as the child’s height or body length remains within the ideal age range, there is nothing to worry about.
Children’s height growth chart
- Growth chart for boys (from 0 to 2 years old)
- Growth chart for girls (from 0 to 2 years old)
- Growth chart for boys (ages 2 and up)
- Growth chart for girls (ages 2 and up)
Calcium – a golden microelement to help height grow
Calcium is an important mineral in the human body, accounting for about 1.5-2% of the body weight. About 99% of calcium exists in bones, teeth, nails, hair, the remaining 1% is in blood. Calcium plays an important role in maintaining muscle activity, blood circulation, signaling to nerve cells and regulating certain hormones in the body.
In addition, this mineral is also involved in the structure of the skeletal system, responsible for the strength and stability of the bones as well as the ability to develop height of each person.
Calcium deficiency or excess causes serious consequences, adversely affecting the health and growth of height. Therefore, to own an outstanding height and ensure the best health, do not forget to supplement the necessary amount of calcium every day.
The role of calcium in the bone system
70% of the main bone is calcium, the remaining 30% is organic (mainly collagen). Calcium deficiency is the leading cause of joint pain, osteoporosis, slow growth of bones, and vulnerability to strong external forces. In particular, when there is not enough calcium as a raw material, the process of creating new bones will be stalled, which will affect height growth in the long run.
If the child is in the developing age but does not have the necessary amount of calcium, the calcium in the bones will have to be transferred to the blood to perform its functions, causing stunting, growth retardation, deformed bones, tooth decay, height “stomped in place”. Elderly people with calcium deficiency will accelerate the process of osteoarthritis, osteoporosis, brittle bones, easy to break, slow recovery when injured.
How much Calcium is enough?
Providing enough calcium content helps the body stay healthy, exchange activities take place more efficiently and promote favorable height and growth. However, the amount of calcium needed at each stage is different, the bigger it is, the more calcium we need. The World Health Organization (WHO) recommends the daily calcium intake in the following age brackets:
- Children under 6 months old: 300mg/day
- From 7 to 12 months old: 400mg/day
- From 1-3 years old: 500mg/day
- From 4-6 years old: 600mg/day
- From 7 to 9 years old: 700mg/day
- From 9 to 50 years old: 1,000mg
- Over 51 years old: 1,200mg
Calcium is found in which foods?
Food is an abundant and safe source of Calcium. If there is a diverse and scientific diet, the body will be supplemented with the necessary amount of calcium, helping to build strong bones and good height. Calcium is found in the following foods:
Milk and dairy products : A regular 200ml cup of fresh milk can provide the body with 300mg of Calcium and many other beneficial nutrients. Drinking milk every day helps to effectively supplement nutrients and keep the body healthy.
Products made from milk such as : Yogurt, cheese, whey are also rich in Calcium, good for digestion, help maintain best health and support maximum height development.
Soybeans and soy products : 100g of raw tofu contains up to 350mg of Calcium, fried tofu provides 372mg, is an abundant source of calcium for the body. In addition, soybeans also contain many important nutrients such as: Vitamin A, vitamin D, and vitamin E, which are also very beneficial in the process of height development.
Fish : The calcium content in fish is 6 times higher than that of carp and about 10 times more than that of octopus. Therefore, eating fish regularly is an effective method of supplementing calcium for the body. In addition, you can combine fish with tofu to process it into a nutritious dish, increasing the body’s ability to absorb calcium many times.
Oatmeal : In the group of grains, oatmeal is the food with the largest calcium content, 8 times more than white rice. The way to prepare oatmeal to add more calcium for bones is to cook oatmeal with black sesame seeds.
Shrimp : 100g of copper shrimp provides the body with 1120mg of Calcium, meeting the calcium needs in 1 day. Therefore, if you want to get enough calcium to help keep your bones strong, you should not ignore this nutrient-rich food. Shrimps are used to cook soup, salad, grilled, boiled, steamed all very delicious, easy to eat, good for health.
Fresh rice straw: 100g of fresh rice straw has 3520mg of Calcium, more than 3 times higher than the amount of Calcium in shrimp. In addition, in this brackish water animal, there are many vitamins and minerals such as Vitamin B1, B2, phosphorus, iron, etc. Ram can be processed into many attractive dishes such as: Rice vermicelli, fried rice with guise leaves, soup. sour, sour….
Foods to support height increase : Besides natural foods, functional foods in tablet form are also a perfect source of calcium, helping to build strong bones and optimal height growth.
Compared with normal foods, height increasing functional foods help to clearly supplement calcium content, which contributes to effective control of the amount of calcium loaded into the body every day. Depending on age, we can choose products with appropriate calcium content.
Currently, thanks to the advancement of science and technology, we have successfully researched and applied Nano Calcium in real life to produce foods that support height growth.
This is a special form of calcium, which has a super small size, can be absorbed from the intestines into the blood, dissolves quickly, is not active and puts pressure on the excretory system like normal calcium. Therefore, when choosing products to increase height, you should prioritize choosing products with Nano Calcium to both help your height increase quickly and be good for your health.
Besides Calcium, functional foods also contain nutrients that are beneficial for height such as: Collagen type II, Magnesium, natural herbs, brain support group. Therefore, using functional foods to increase height, we can both own an outstanding height and take care of and protect our health comprehensively.
How to increase height quickly for children
Build a healthy diet
You should pay attention to the children eat enough and enough nutrients for the body to grow in height scientifically and effectively.
You should pay attention to include in the diet nutrients that help increase height for children effectively such as: protein (protein), vitamin A, vitamin D, lysine, calcium, iron, zinc, …
Adding 2 glasses of milk a day is considered one of the most effective natural methods of height growth. You can follow more about the menu to increase height here to know which foods to choose for your children
Drink a lot of water
Water not only helps to remove toxins from the body but is also good for the digestive system. Therefore, you should drink at least 8 glasses of water per day as recommended for better health!
Sleep with the right posture
This will help people to increase their height naturally. When sleeping, keep your feet apart and spread your arms out to the sides of your body. Try not to use a pillow, as it damages your posture while sleeping. Since we usually sleep for 7-8 hours daily, make the most of this time, you will feel the effect.
If you are trying to improve your height, don’t forget to expose yourself to the sun for 10-15 minutes a day in the early morning or late afternoon. Exposure to sunlight helps the body synthesize vitamin D for the body. This is a very important nutrient to help improve your height.
Provide enough vitamin C for the body
In order to effectively increase height for children, mothers need to pay attention to provide enough vitamin C for children because this is also an essential nutrient for the development of children.
Vitamin C is a natural antioxidant and antihistamine, which plays an important role in the functioning of the child’s immune system to prevent various diseases. Children who are prone to illness and frequent illnesses are at risk of stunting and growth retardation.
With adequate vitamin C in your child’s diet, you’ve built your body’s natural defenses to support your child’s everyday health.
The amount of vitamin C that you can give your child can be obtained from fruits such as oranges, berries, kiwi, papaya and guava. From vegetables, there are also some that contain vitamin C, such as spinach, tomatoes, potatoes and red peppers. The levels of vitamin C in fruits and vegetables vary widely, depending on the size of the fruit and vegetable.
So don’t forget to offer fruit on the dinner table or simply invite your kids to eat fruits and vegetables together every day. Eating fruit can also squeeze fruit but should not add sugar, condensed milk with too much sugar, so that the use of fruit consumption is not reduced.
|Age||Required amount of vitamin C||Calcium|
|< 3 years old||15 mg||700 mg|
|4-8 years old||25 mg||1000 mg|
|9 years old||45 mg||1300 mg|
Don’t forget to add zinc for children
Zinc is a micronutrient that is essential for the growth and development of children. This zinc mineral plays an important role in a child’s metabolism.
For children, zinc deficiency will weaken the immune system, making children more susceptible to diseases such as diarrhea, pneumonia, malaria. In addition, zinc deficiency also makes children retarded in physical and intellectual development, growth retardation, etc.
Therefore, in addition to calcium intake, it is also important to provide adequate zinc levels for growing children. In order for children to optimize height growth and brain development, you can eat a variety of foods, such as meat, lobster, crab, oysters and wheat.
Play sports and practice yoga regularly
You’ve probably heard this a hundred times, but reality shows that exercise is the best way to grow taller – especially swimming.
This wonderful trick helps us stretch the muscles of the spine, while stimulating the body to release hormones that increase bone size. This tip is very effective and if you are persistent, it is not too difficult to grow a few centimeters taller, even after puberty.
In addition, you can practice simple exercises such as singles, doubles, football, basketball and swimming. In addition, the practice of yoga is also very effective to increase height and flexibility for the body.
Make sure you get enough sleep
Growth hormone is closely related to sleep. 80% of the human body’s growth hormone is secreted during sleep. Babies secrete the most growth hormone during sleep, and adequate sleep can be important for a baby’s growth and development.
Studies have shown that the pituitary gland secretes the most growth hormone between 10 p.m. and 2 a.m., so this period is referred to as the “golden age of sleep.” Make sure the baby goes into a deep sleep during this time.
To achieve this goal, it is best to put your baby to bed around 9 pm, deep sleep from about 10 am to 2 am the next morning, which is very beneficial for the development of the child.
Especially for children who are in the period of rapid growth, this stage is the peak of growth hormone secretion, if there is a sleep disorder and the quality of sleep is not high, the secretion of growth hormone will be reduced. and height growth can also be affected.
Moreover, the epithelial cartilage of the spine, legs and joints are all in a comfortable state when sleeping, free from the pressure and gravity of the body, can stretch freely, which is beneficial to bone growth. It should also be noted that some children do not pay attention to the correct posture of standing, sitting, walking, reading and writing, often lowering their heads, shoulders, chest, and humpbacks, which will deform the spine and affect the length from 1 to 2. 5 cm.
Limit your intake of sweets
Sweet foods, confectionery… are on the list of children’s favorite foods. However, if children eat a lot of sweet foods, they are one of the causes of stunting the growth of children.
Health effects of eating a lot of sweets:
- Children who like sweet foods are at high risk of obesity. Early obesity is the main cause of increased occipital height in children
- Eating sweet foods or drinks that are high in sugar can also increase your child’s risk of chronic diseases, such as type 2 diabetes, high cholesterol, and high blood pressure.
- Giving children too many sweets is also one of the causes of tooth decay in children
- Consuming too much sugar can reduce a child’s ability to understand and communicate information
Height only grows until about the age of 20. After this age, the growth cartilage has completely ossified, unable to accrete to the ends of the bones to help lengthen bones, even though we still eat, sleep, exercise regularly.
Therefore, right now, while you are still in the developing age, you need to pay attention to building a plan, applying the scientific way to increase height : Diversified nutritional supplements, especially Calcium; practice subjects beneficial to height such as: Swimming, basketball, athletics, jumping rope, barbell daily; Go to bed early before 10 pm, sleep for 8 hours and use more prestigious height increasing support products.
If you do these factors well, your height will quickly improve, improving your chances of success in work and life.
- Related post: How does calcium help to grow taller?