Genes have a major say in how tall a child will be, although they’re not the only factor determining growth. Other factors like the level of nutrition, physical activity, and emotional wellbeing also play a role.
Scientists believe that genes are responsible for about 60% to 80% of a person’s height. So with the right food and environment, parents can still influence the other 20% to 40% till their children hit puberty.
This children’s day, we bring you some valuable tips on how to boost your child’s height.
Give them a Balanced Diet
Proper nutrition is the key to increasing your child’s height. Their diet has to include the right proportion of proteins, carbohydrates, fats, and vitamins for them to be tall and healthy. Foods rich in protein and calcium are particularly beneficial for your child’s growth.
Foods rich in protein include:
- Meat
- Eggs
- Seafood
- Legumes
- Seed (flax seeds, hemp seeds, chickpeas)
- Nuts (Walnuts, Peanuts, Almonds)
- Beans and Lentils
- Quinoa
- Leafy vegetables such as spinach, asparagus and collard greens.
Similarly, calcium-rich foods include:
- Milk and yoghurt
- Cheese
- Broccoli and Kale
- Soybeans
- Almonds
- Oranges
However, loading only proteins and calcium in your child’s diet is not the answer. Introduce your child to fresh fruits and vegetables, whole grain, healthy carbs, and items rich in vitamins and minerals for their overall growth and development.
Zinc has been proven to be vital for the growth, neurological development, and functioning of the immune system in school children. Hence zinc-rich foods like oatmeal, squash, pumpkin seeds, and tofu should also be included in your child’s diet.
Also, keep your children away from junk foods and aerated drinks as much as possible. These foods negatively affect growth hormones and often interfere with the body’s ability to absorb calcium. If your child gets into the habit of eating pizzas and burgers, they will lose interest in healthy home-cooked meals.
The problem with most Indian households is that their typical diet may not have enough protein and nutrients to support height gain in children. In such cases, protein powder for children could be the solution to your concern. But always consult a physician before making it a part of your child’s daily intake.
Encourage Your Kids to Play Outdoors
Outdoor games are not only fun for children, but the exercise will also elongate the tender muscles in their arms and legs. This also ensures that your child gets their daily dose of Vitamin D.
Similarly, posture also plays a big role in increasing height. Sitting and standing erect makes room for proper bone growth, aiding your children to become taller. Remind them to correct their posture every time they slump or slouch.
Below are a few effective exercises that can help your child grow tall.
1. Stretching
Stretching elongates the spine and neck and also improves posture in children. Engage your child in daily stretching routines. Below are two basic stretches to start with:
- Make your child stand on their toes to strengthen the muscles in their legs. Have them raise their hand over their head at the same time trying to reach as high as possible.
- Have your child sit on the floor with legs wide apart. Let them try touching the toes of both legs with their hands.
2. Hanging
Apart from elongating the spine, hanging also makes the muscles of the arm and back stronger. Take your children to nearby parks and encourage them to do monkey swings. Just 10 minutes of hanging a day can do the trick.
3. Swimming
Almost all children enjoy swimming. Swimming involves a lot of stretching and strength building. It’s a full-body exercise and great for your child’s mental health too.
4. Skipping
Skipping causes the entire body to stretch hence improving vertical growth in children. It’s also a great cardio exercise to keep your child fit and healthy.
5. Yoga
It can be challenging to get your child to try some yoga poses. Set an example by doing yoga yourself and having your kids copy you. Asanas like Surya Namaskar and Chakrasana are great stretching and balancing acts. Encourage them to hold each pose for as long as possible.
Create an Environment for a Sound Sleep
Parents often underestimate the importance of sleep in increasing the height of children. The growth hormones are secreted at night while they are in deep sleep. So ensure that your child gets 8 to 10 hours of sound sleep every night.
Create a proper nighttime routine for your children so that they can easily fall asleep. Turn off the phones and laptops at least an hour before bedtime. Deep sleep is more likely in a dark room when all lights are turned off.
In Conclusion
With adequate diet and exercise, your children can grow to their ideal height and weight. As a parent, you have to ensure that your child gets their daily dose of essential nutrition for early growth and development.
This is where Prohance Junior can come to your aid. A blend of high-quality proteins, vitamins, and minerals, Prohance Junior is the ultimate protein powder for kids that all parents love. Without a doubt, it is one of the best health drinks for child growth.
So wish your child a happy children’s day with the delicious flavours of Prohance Junior.
Disclaimer: This blog/publication/editorial/article is meant for awareness/educational purposes and does not constitute or imply an endorsement, sponsorship, or recommendation of any products. Please consult your doctor/healthcare practitioner before starting any diet, medication, or exercise.