Every parent looks for an answer to how to increase height in children. From making them eat nutritious food to supplements, they would do anything. However, there are several factors that affect height growth in children including genetics, nutrition and lifestyle factors.
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In this blog, we will delve deeper into how to increase height in kids.
It’s essential to understand these factors so that you can make right decisions about how to increase height. These factors are:
The main factor that decides the average height that a child can reach is genetics. Scientists believe that there are 700 DNA variants that determine height. For instance, parents who are both tall, there are high chances if the child is also tall and vice versa.
Another essential factor that affects height growth is lifestyle choices. Regular exercises, nutritious food and quality sleep altogether affect height in children. A healthy lifestyle can help children prevent stunted growth and reach maximum potential.
Our body produces hormones that direct height growth. These hormones include, growth hormones, sex hormones and thyroid hormones. This is one of the factors which impact height.
Height growth in children is different at different stages of development. Let’s look at how height growth is impacted by age.
Children grow the most during puberty. During this phase they go through a growth spurt that determines their height. Height spurt in male children goes on for longer than females. That’s why men are comparatively taller than women.
Height growth in children mainly ceases by the end of their puberty period. For females, their height starts to increase before the onset of their menstrual cycle. Boy’s growth spurt goes on between 12-18 years of age while growth spurt in girls starts between 10 to 12 years.
Although, genes and DNA play a crucial role in determining height growth, other practices that can influence height are:
A balanced diet rich in nutrients that support height and overall development is crucial. Adequate nutrition is important to support the rapid body changes and growth. Here are few nutrients which are known to support body growth including height:
These nutrients are essential for bone growth and mineralization and growth. Dairy products are rich sources of calcium and vitamin D.
Protein supports building and repair of tissues and muscles. Eggs, lentils and nuts are good sources of protein.
These nutrients support hormone production and also support various other bodily functions. Nuts, seeds and green leafy vegetables are great sources of zinc and iron.
Calcium is essential for kids to develop optimum bone mass. Dairy products like milk, paneers, cheeses, and green leafy vegetables are rich sources of calcium.
Other height growth foods include almonds, yoghurt, sweet potato, quinoa etc. that can impact child growth by supporting the body.
Click here to check out the Best Vitamins and Minerals for Height Growth
Regular exercises including strength training, stretching can help in height growth and in improving posture and muscle and bone strength.
Quality sleep is essential for the body to release growth hormones. Therefore, 9-12 hours of sleep is essential for children for optimal growth hormone production.
A few lifestyle habits can hamper growth. These include unhealthy eating habits in children. Unhealthy food can only make kids feel full, but they are low on nutrient content which can impact height growth due to nutrient deficiency.
Height growth is impacted by genetics, nutrition and lifestyle factors. However, if you make the right and healthy life decision you can impact your child’s height. Eat healthy, sleep adequately, and do physical exercise. These small changes in the daily routine can help your child in improving their height. Amongst the foods that has nutrients to support growth including height should be incorporated like green leafy vegetables, nuts, beans and eggs.
Click here to check out the Top 9 Foods Rich in Nutrients for Height Growth
You may also introduce Complan along with a balanced meal as it supports 2x faster growth in kids.
Height growth normally stops by the end of the puberty cycle in kids by their late or early 20s.
2. What are the best foods to support increase height?
Foods that are rich in calcium, vitamin D, protein, iron and magnesium can help in height development.
3. What exercises help in height growth?
Stretching, yoga, and swimming can promote good posture and enhance height growth potential.
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