It’s really troublesome not to be tall

In addition to worrying about children’s schoolwork as a parent, the problem of children’s growth is often a headache for parents. According to the data provided by the NCD-RisC website (Note 1), the average height of 19-year-old males in Taiwan has reached 173.5cm, ranking 102nd in the world, while the average height of 19-year-old females is 160.7cm, ranking 100th in the world. Finding that your child is developing early or growing taller than children of the same age often makes parents quite nervous. They will take their children for bone age examination or confirm the phenomenon of precocious puberty. There are more and more outpatient clinics for growth and height. It reveals the collective anxiety of modern people about being inferior to others.

The golden key to growing taller

How tall you can grow is indeed the most important factor, but we can’t ignore the two golden keys that affect height, one is the “rapid growth period” and the other is the “growth plate closing time”.

Everyone’s rapid growth period is during adolescence. Men enter puberty between the ages of 11 and 15, and women between the ages of 10 and 13. The secretion of growth hormone is particularly strong during puberty and reaches its peak, and then it will decrease rapidly at an average rate of 50% every 7 years. By the age of 55, only about 1/6 of puberty remains.

Growth hormone is one of the most important hormones to promote height growth. There are also growth hormone drugs available for height growth treatment, but the cost is quite high.

Another golden key that affects height is the growth plate, which is the hyaline cartilage tissue at the end of the bone. Growth hormone will stimulate the growth plate to continuously proliferate bone and increase the height.

However, when a woman is about 14 to 15 years old, the growth plate will close, and at this time, even if the growth hormone is stimulated again, it will not be easy to grow taller. Boys’ growth plates close later, around the age of 16 to 17. In addition, if a boy or girl has too much body fat or excessive sugar intake, it will lead to precocious puberty, which will cause the growth plate to close early, and the adult height will be shorter than the average person.

3 things you must do to grow taller

Combining the above two golden keys to growing taller, we can know that the key point is: “Before the growth plate is closed, let children have enough growth hormone to stimulate bone growth and make them taller.” So what specific things should be done to achieve To achieve the goal of growing taller? The following is a list of 3 things that must be done.

1.Sleep well

It is very important to keep the sleeping environment dark and dark, because in a dark environment, the brain can secrete the most melatonin. When melatonin is released, growth hormone will be secreted in large quantities. On the contrary, the light in the sleeping environment will inhibit the secretion of melatonin and also affect the release of growth hormone.
It is best for children who want to grow taller to sleep for more than 8 hours, or even 9 hours. Sufficient sleep time is necessary to help them grow taller.

2.Jump stretch

Do more jumping exercises. There are growth plates at both ends of the femur of the thigh and the tibia of the calf. The growth of the growth plate can be stimulated during the jumping process. Jumping rope is a good jumping exercise, which is helpful for growing taller.

In addition to jumping more, it is also important to do some stretching exercises to stretch the spine, which is also helpful for bone development and growth.

3.Eat right

The most important thing is not to drink sugary drinks frequently. Too much sugar will cause excessive insulin secretion and increase body fat. Both of these will inhibit the secretion of growth hormone and affect growth. Eat more natural foods, and eat less high-calorie refined foods and fast foods, etc., to ensure adequate nutrition but not excessive calories.
Many parents think that calcium supplementation is needed to help grow taller. In fact, calcium is to help bone health, but it will not directly help grow taller. The nutrient that can directly help grow taller is protein. Therefore, it is the correct nutrient to help grow taller that children in the developing period eat enough natural high-quality protein food.

Eat enough growth hormone

Scientific research has confirmed that foods rich in protein can help grow taller, and among them, there are three kinds of amino acid nutrition that can directly help the release of growth hormone, which are glutamine (Glutamine), lysine ( Lycine) and arginine (Arginine), referred to as “bran, li, essence” (not vixen!). The following table lists protein foods rich in gluten, gluten and refined protein:

Multi-pronged approach to grow taller is not a dream

To sum up, part of the height is determined by genetic inheritance, and the other part is acquired hard work. Sleep, exercise, and nutrition are indispensable. In particular, protein food is the most important source of nutrition to help grow taller. Ensure that children who grow taller have adequate intake Glutamine, lysine and arginine release enough growth hormone to help height development.

I am also often asked whether it is possible for children in their teens who are about to grow taller to add some drops of chicken essence or chicken essence to their meals. My answer is yes. Chicken essence or chicken essence, even fish essence or beef essence, etc., are rich in all kinds of essential amino acids needed for growth, and of course include the three important “bran, lye, and essence” that can promote the release of growth hormone. amino acids. On the premise that the main meal has enough nutrition and calories, it is indeed a good idea to supplement some health foods containing high-quality protein and amino acids.

/The content of this article is reproduced and published with the authorization of Huang Chenglong, a health promotion manager/
/The content of the article does not represent the position of the company/
/Original link/

References
NOTE 1 The NCD Risk Factors Collaboration (NCD-RisC) is a network of health scientists around the world that provides rigorous and timely data on risk factors for noncommunicable diseases (NCDs) in 200 countries and territories. The team works closely with the World Health Organization (WHO) through the WHO Collaborating Center for Noncommunicable Disease Surveillance and Epidemiology at Imperial College London.Sources of Height.
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