7 ways to help children grow to their maximum height

Children should sleep before 10pm, exercise to build endurance such as swimming regularly, sunbathe and eat enough nutrients to effectively increase height.

Master, Doctor Nguyen Anh Duy Tung, Nutrihome Nutrition Clinic System, recommends that parents have a balanced diet for their children from an early age. Children need to supplement foods containing calcium, iron, zinc, iodine, magnesium, phosphorus, vitamin D, protein, lysine such as milk, seafood, red meat, seaweed, eggs... to increase height.

Divide your meals throughout the day : Children should eat every 3-5 hours. Toddlers and teens should eat 6 small meals a day. Teens should eat three meals a day, not skipping meals.

Maintain a healthy weight : Obesity negatively affects height. Being overweight can put pressure on bones and joints, leading to a shorter stature. Parents should limit their children's consumption of snacks that contain a lot of sugar; they should make up less than 10% of their total daily food intake. Parents should also ensure their children have a nutritious breakfast.

Sunbathing properly synthesizes vitamin D : Children in puberty who lack vitamin D are prone to stunted growth and slow growth because the body's ability to absorb calcium is reduced. Children should sunbathe between 9am and 3pm because at this time the intensity of UVB rays in sunlight is enough to stimulate reactions that help synthesize vitamin D3.

Avoid sunbathing for too long, change the skin area exposed to sunlight regularly to avoid irritation, burning, and ensure safety.

Playing and exercising outdoors helps children synthesize vitamin D and grow taller. Photo: Freepik

Sleep on time: Children should sleep before 10pm so that they can sleep deeply between 10am and 3am. This is when the body secretes a lot of growth hormone. This hormone helps tissues and bones grow. Below is the recommended daily sleep time for each age.

Age	Sleep time
Under three months old	14-17 hours
3-11 months old	12-17 hours
1-2 years old	11-14 hours
3-5 years old	10-13 hours
6-13 years old	9-11 hours
14-17 years old	8-10 hours
18 years and older	7-9 hours

Regular exercise : This habit helps the skeletal system develop. When exercising, weight can be maintained at a stable level, promoting the production of growth hormones. Parents should encourage children to exercise at least one hour a day, focusing on endurance exercises such as swimming. Children can combine yoga, cycling, jumping rope, aerobics...

Limit stress : Stress also affects hormones, affecting height. Your baby's living environment needs to be clean and comfortable.

Dr. Duy Tung advises parents to take their children to a medical facility for examination when they are slow to develop or often sick. Children are comprehensively assessed for their nutritional status and tested to quantify the concentration of micronutrients in the body. From there, the doctor will advise on treatment and develop a suitable diet to help the child grow well.

Kim Thanh

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