6 Easy Ways You Can Increase Your Kid's Height
By: Kratika Sat, 16 July 2022 2:28 PM
A child’s height is not all about genes!
Most of the time we think the physical attributes of a child, especially height, depend on genetics. But research suggests that there are many other factors that can influence a child’s physical growth.
Genetic factors account for 60 to 80 per cent of a child’s height. However, environmental factors like nutrition and exercise account for the remaining percentage. During the growing years, if the nutrition is not adequate, then one cannot reach their full potential. Similarly, studies also found that eating enough protein during the developing years can add to a child’s height.
Did you know after the war in Japan, Japanese people had more access to fish protein and this resulted in an increase in their average height by three inches? Denmark is titled one of the tallest countries and this could be attributed to the fact that it is also one of the wealthiest countries that can afford healthy diets.
# A balanced diet
Nutrition plays a crucial role in helping kids reach their maximum height. An ideal balanced diet for growing kids should be a blend of proteins, carbohydrates, fats and vitamins. A diet that consists of milk, egg, nuts, seeds, vegetables and fruits is recommended for kids.
It is also important to add adequate amounts of vitamin D and calcium. Green leafy vegetables and dairy products are rich in calcium. Studies have also shown that zinc can help in stimulating growth hormones. Foods like squash seeds, peanuts, and pumpkin are rich sources of zinc.
It is equally important to keep your kids away from junk food and aerated drinks.
# Foods to avoid
Sodas and carbonated beverages are loaded with sugar and artificial sweeteners. They can act as calcium inhibitors and affect your kid’s height. Processed foods high in carbohydrates can too negatively impact human growth hormones. Foods like pasta, bread, and pizza should be avoided.
Avoid supplements, pills, and magic potions that claim to increase height. They do not work. It is always better to obtain all the necessary nutrients naturally from food.
# Regular Exercise
Exercising not only helps your kid stay fit, but it can also help them grow tall. Simple exercises that focus on movement and stretch your spine, cartilage and bone help improve your child’s posture and height. In addition to that, exercise helps promote growth hormones.
Simple exercises for your kid
Yoga – Yoga is a great exercise for your kid’s physical and mental development. It improves concentration, focus, calmness, posture and balance. There is no minimum age limit for kids to start practising yoga. Enrol your child on a local yoga community and watch them grow physically and mentally.
Stretching – Simple stretching exercise helps elongate the spine and neck. They also free up your joints and loosen your tendons and ligaments. This gives your bones the room and strength to grow.
Hanging exercises – Hanging exercises are not just fun but they can also help your kid grow tall. Just 10 minutes a day hanging in a tree can make a big difference in your kid’s height. It stretches the body, elongates the spine and aids in building body strength. Hanging also makes the muscles at the back and arm stronger. This is the perfect exercise for toning the body.
Swimming –The best exercise to help your kid grow taller is swimming. Swimming elongates the spine, stretches the neck and core muscles and promotes growth hormones in the body. Swimming also promotes body acceptance and is an excellent mood booster. Other sports like tennis, basketball, and football too help promote growth hormones.
Skipping – Kids love skipping rope. It is a fun exercise that works on the entire body. The entire body stretches which supports the vertical growth of the child. It is also an excellent cardio workout good for the heart.
Toe touching – An easy exercise perfect for kids, toe touching stimulates the muscles in the back, calves and thighs. It also stretches your entire body which supports increased height.
Jogging – Jogging is an amazing exercise that strengthens the leg bones, promotes growth hormones and works on the entire body. It tones the body and helps in getting a better shape.
# Exercises your kid must avoid
Weight lifting exercises are a big no-no for kids. They can interfere with the natural growth hormones in kids. Stick to normal exercises that will help build strength, endurance and flexibility.
# Getting a get sleep
A good night’s sleep really has magical power. It is important not only for adults but also for kids. But kids need more sleep than adults because of their hyper-activeness. Children need 11 to 14 hours of sleep at the night and teens need 8 to 11 hours of sleep.
A lack of sleep can result in weight gain, increase stress, and affect the heart and cardiovascular system. So, ensure that your kid gets 8 to 10 hours of sleep every night. Sleeping further releases a growth hormone that plays a direct role in increasing height.