Habits to help children grow taller

While genetics may be the main factor in determining height, many other factors also influence this growth potential. Here are some ways to help your child grow taller every day.

Balanced diet

Diet plays an important role in height growth. While fresh fruits and vegetables contain many vitamins and minerals, whole grains provide energy and protein for muscle growth and repair. Dairy products provide calcium to help strengthen bones.

Vitamin D is also essential for bone health and is found in foods such as tuna, salmon, fortified milk and egg yolks. Parents should avoid giving their children foods high in sugar, trans fats and saturated fats as these can be harmful to their health.

Get enough sleep

Quality sleep is essential for growth, especially in adolescence. Occasional sleep deprivation may not have a long-term impact on height, but consistently getting less sleep than recommended can hinder growth. The body releases human growth hormone (HGH) during sleep, which is important for growth.

Recommended sleep duration for children varies by age. Newborns need 14-17 hours, toddlers 11-14 hours, preschoolers should maintain 10-13 hours, 6-13 years old need 9-12 hours, teenagers are 8-10 hours of sleep per day.

Stay physically active

Physical activity supports overall health and helps children grow taller. Regular exercise strengthens muscles and bones, and promotes growth hormone production. Children should exercise at least one hour a day, which can include flexibility exercises such as yoga, aerobics, swimming, and cycling.

Staying physically active keeps your weight at a healthy level, reducing your risk of osteoporosis, a condition that causes height loss due to fragile bones. Activities such as walking, tennis, push-ups, and sit-ups are also helpful in maintaining health and promoting growth.

Practice good posture

Maintaining good posture is important not only for growing taller, but also to prevent height loss over time. Poor posture, such as hunching over, can lead to misalignment of the spine. To maintain proper posture, children need to pay attention to how they sit, stand, and sleep. Consult a specialist for guidance on effective habits to improve your child's posture.