How to improve the height of the child's diet?

This is an automatically translated article.

The article was consulted with Specialist I Nguyen Thi My Linh - Neonatologist - Pediatrics - Neonatology Department - Vinmec Danang International General Hospital
Factors that contribute to height growth include genetic factors which account for 60 to 80 percent of the time, and some environmental factors, such as nutrition and exercise, which often account for the remaining percentage. The diet to help improve height for children will be introduced in detail in the following article.

1. Maintain a Balanced Diet

From age 1 to puberty, most people gain about 2 inches in height per year. During puberty, it is possible to grow 4 inches per year. However, everyone grows taller at a different rate.
For girls, this dramatic growth usually begins early in the teen years. For boys, there is often a sudden increase in height at the end of adolescence.
Usually height stops or grows less after you go through puberty. This means that as an adult, you are not likely to gain much height. However, there are some things we can do during adolescence to ensure maximum potential for growth. Therefore, it is advisable to continue these things into adulthood to promote overall health and maintain a healthy height.
During the adult years, if you have a balanced diet, that is, your body has all the necessary nutrients that will help you stay healthy and achieve a standard height. Accordingly, a balanced diet should include:
Fresh fruits and vegetables Whole grains Grains that should be added to the daily diet are: Protein, dairy products. However, you should limit or avoid foods that contain: Sugar, trans fat, and saturated fat.
If there is an underlying medical condition that affects bone density, increase your calcium intake. Experts recommend that women over 50 and men over 70 consume 1,200 milligrams (mg) of calcium per day. Vitamin D also promotes bone health. Common sources of vitamin D include tuna, fortified milk, and egg yolks. If your body is not getting enough vitamin D from your diet, you need to supplement to meet the daily requirement.
Watch now: Mistakes that make children miss the "golden period" of height development

2. Use supplements with caution

There are only a few cases where supplements may be suitable to increase height in children and prevent shrinkage in older adults. For example, if the body has a condition that affects the production of human growth hormone (HGH), your doctor may recommend a supplement that contains synthetic HGH. Additionally, older adults can take vitamin D or calcium supplements to reduce their risk of osteoporosis.
In all other cases, supplements that are advertised as helping you to grow taller should be avoided. Because when the growth factors of the body become fused together there is no chance that the supplements can increase height no matter what the supplement label advertises.

3. Get enough sleep

Occasional sleep loss will not affect height in the long run. But if during adolescence, you regularly slept less than the required amount of sleep, it could lead to other complications. This is because the body releases HGH during sleep. The production of this hormone takes place only during sleep. To ensure, the bedtime regime is regulated as follows:
Newborn to 3 months old sleep from 14-17 hours a day; Newborns aged 3-11 months sleep between 12-17 hours; Toddlers 1-2 years old sleep 11-14 hours; Children from 3-5 years old sleep 10-13 hours; Children 6-13 years old sleep from 9 to 11 hours; Teenagers 14 to 17 years of age sleep 8 to 10 hours; Adults 18-64 years of age sleep 7 to 9 hours; Elderly people 65 years and older sleep 7 to 8 hours.

4. Stay active

Regular exercise has many benefits. It strengthens muscles and bones, helps you maintain a healthy weight, and promotes HGH production.
Children at school should get at least one hour of exercise every day. During this time, focus on: Strength-building exercises, such as push-ups or sit-ups. Flexibility exercises, such as yoga. Aerobic activities such as playing cards, jumping rope, or cycling.
Exercise in adulthood also has its benefits. In addition to helping maintain overall health, it may also help reduce the risk of osteoporosis. This condition occurs when bones become weak or brittle, leading to a loss of bone density. This can cause the height to decrease. To reduce your risk, try walking, playing tennis, or doing yoga a few times a week.
Diet and lifestyle have a great influence on a person's height. Therefore, in order for children to achieve maximum height, parents need to build a balanced diet for their children, and at the same time encourage them to participate in physical activities and build a healthy lifestyle. This not only helps children have good overall health but also helps them have a standard height, avoiding bone and joint diseases later on.
If in the case of applying lifestyle and nutrition, the child's height cannot be improved, parents should take the child to specialized medical facilities Endocrinology - Pediatrics for examination and treatment support. when needed.
Currently, at Vinmec International General Hospital, there is a team of Endocrinologists - Pediatricians with many years of experience in examination and treatment who will give the best advice and treatment regimen, ensuring health. comprehensive for baby.

Please dial HOTLINE for more information or register for an appointment HERE. Download MyVinmec app to make appointments faster and to manage your bookings easily.

Note: This article is part of the Vinmec International General Hospital System's Awareness Program on Growth Retardation, with the support of Novo Nordisk