This is an automatically translated article.
The article is professionally consulted with Master, Doctor Nguyen Minh Tuan - Pediatrician - Pediatrics - Neonatology - Vinmec Da Nang International Hospital
Genetics of both parents always play the most important role in determining a child's height. However, this is not the only factor that has an influence, but there are many other external factors such as living conditions and a healthy diet. If exercised and applied consistently, these can positively affect children's height significantly.
1. Balanced diet
During the first 3 years of life and around the milestone of puberty, a child's physical development occurs in a remarkable way, even parents can clearly see it week by week, month by month. To do so, the most important aspect of increasing your child's height is that you need to make sure he gets a proper nutrition.
Specifically, the foods that children consume must be rich in nutrients and balanced, must include proteins, carbohydrates, fats and vitamins in the correct proportions. In order to help the bone lengthening process, the right way to supplement calcium for your baby is through the diet instead of using artificial products.
In addition, you also need to make sure that the child needs to stay away from junk food between meals to help the absorption of substances from the main meal most effectively. The menu for children needs to be prepared from fresh foods, avoid fast foods, processed foods such as burgers, carbonated drinks and fried foods in general. At this time, a balanced diet not only provides the right nutrients to increase your child's height, but also helps him to be healthier, smarter in every way.
2. Body stretching exercises
Stretching exercises, even if they are just simple exercises, can have a huge impact on your child's height. Thus, right from the time children are conscious and cooperative, parents need to introduce, guide or model for their children any sports exercises to increase height, stretch bones and joints in the whole body, and have good conditions. more for the process of increasing height.
In fact, doing these stretches will help lengthen the spine and also improve your child's posture anytime and anywhere without spending too much time and effort. Exercises can be simple movements that are integrated into daily activities. For example, the mother can stand on her toes with her back against the wall to stretch the muscles in her legs and ask the child to imitate. Another simple exercise is to have your child sit on the floor with their feet wide apart and reach out to touch their toes with both hands.
Yoga là một trong những môn thể thao có tác dụng kéo dài chân cho trẻ
3. Hanging exercises
Hanging exercises are essentially games where the child needs to travel a short distance by swinging on the fist bars overhead. This is also one of the classic exercises for decades now for parents who want their children to be taller.
When the child hangs over, gravity will help the spine stretch and become elongated. It is important for the vertebrae to lengthen and the child to become taller. In addition, regular hanging can also help strengthen the muscles in the arms and along the spine.
4. Yoga poses
Yoga is not exactly a practice for adults but also for children, especially puberty. The age-old yoga practice also includes lots of exercises that promote stretching and balance the body. So this is also the ideal method for children to make them taller.
Although some yoga movements seem gentle and deliberate, the practice of this subject always makes the whole body work with intense concentration, stretching the muscles of the arms, back and even both legs. After that, the whole body has to try to hold this shape for as long as possible, to achieve a more certain effect.
5. Jump rope
Jump rope is also a simple exercise, repeated continuously. However, it is also not easy to do over a certain period of time without requiring perseverance.
When jumping rope, the body requires all muscles to work and focus. The bounce, which requires the legs to be repeated in a very short time, is also a great exercise if you want your child to become taller. At that time, the body is fully stretched when the child jumps over the rope, promoting vertical growth. Moreover, jumping rope is also a great cardiovascular exercise, keeps the circulatory system strong and gives a positive energy.
6. Swimming
Swimming is not only a sport but also a healthy habit that keeps your kids active and also a lot of kids love this activity.
Swimming is a full-body exercise, which means it requires the activity of all muscle groups in the body for a synchronous effect, helping the body move in the water or even just swimming. is natural relaxation. If you practice swimming patiently for a long time, your child will lose excess fat in any place and make his muscles stronger. Moreover, the environment in the water also helps bones and joints to relax and grow without being bound by any impact force. Finally, swimming is also a very enjoyable activity, no child can refuse to play in the water.
7. Jogging
Jogging is a great exercise, not only for children but also sometimes has many benefits for adults. Jogging strengthens the bones in the legs and also increases the amount of GH, a growth hormone that promotes height gain.
In order for children to persevere in running every day, parents need to accompany their children and make this activity always interesting and fun, such as coordinating with many other activities, changing different jogging environments...
Nhảy dây là một trong những môn thể thao có tác dụng kéo dài chân
8. Get enough sleep
The importance of sleep can never be forgotten, even though during this time the body is completely devoid of any conscious activity. However, sleep is an important factor that affects your child's development, including height.
Even so, sleep is only really meaningful when you have to make sure that your baby sleeps for 8 hours in a row most of the night. It is this condition that helps children grow taller and healthier. The reason is that while the child sleeps deeply, the brain will secrete a lot of growth hormone GH, which has a direct effect on the musculoskeletal system, causing them to mobilize more material, become bigger and longer.
9. Posture
To increase your child's height, you can't neglect to build and maintain a habit of having a proper posture. If the sitting, walking or moving posture is not balanced, becoming tilted to one side, it will create conditions for the spine to lose its stable pillar, causing many negative effects on the height of the body.
As such, keep an eye on it and make sure your child always practices a good posture, not only to increase height but also to prevent any long term health problems.
10. Exposure to sunlight
Sunlight is a natural source of Vitamin D for the body much more than the source from food. Vitamin D is an excellent factor for muscle and bone growth, thereby helping to increase your child's height. In addition, vitamin D also helps the child's body better absorb calcium from the diet and helps build and strengthen bones. Therefore, encourage your child to get out of the house and participate in outdoor activities where there is natural light. At this time, children can fully exercise the musculoskeletal system in the body and also have the opportunity to absorb vitamin D to help their development become more stable.
In short, most parents like their child to be tall and strong as these are signs of good health. Therefore, parents often try their best to ensure that their children have the best conditions to increase their height. With the above information, parents can support their children at home to increase height in a scientific, effective and reasonable way.
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
