First of all, in terms of diet

Eating more and growing faster are the outstanding characteristics of children during this period. Generally speaking, due to physiological differences, the dietary priorities of adolescent girls and boys should be slightly different. Once girls start to grow, their bodies will have physiological characteristics of fat pushing, so it is best to provide a diet that contains moderate amounts of fat, high protein, Foods high in vitamins and moderate amounts of fiber can increase the intake of fruits, vegetables, beans, lean meats, and fish in the diet.

It is true that boys can supplement more lipids, but the total daily intake of lipid foods should not exceed the total amount of starch foods, and the intake of vitamins and fiber should be appropriately increased. You can use more cereals, meat, eggs, fish, fruits and vegetables. At the same time, regardless of whether it is a boy or a girl, children must be prevented from excessive intake of supplements or high-fat foods to avoid premature puberty and premature epiphyseal closure, which may affect the child's height growth.

Daily dietary guidance for adolescent children to increase their height

Sleep

Adolescence is the sprint stage for children’s height. Sufficient sleep is necessary to keep children full of energy. To grow taller, you need at least 9 hours of high-quality sleep, not too much or too little. It is best to fall asleep before 10 pm. Moreover, due to accelerated growth, adolescent children generally sleep more, so it is best Arrange a nap every day for half an hour, so that you will be energetic during your child's study break in the afternoon, and you will have a better dinner, which will be more helpful for your child to grow taller. In addition, adolescents are generally under a lot of pressure to study. Emotions are changeable and prone to poor sleep, insomnia, etc. At this time, you need to learn to reduce stress. It is best to end studying half an hour before going to bed, listen to light music, do relaxing activities, or take a hot bath, etc.

Exercise to grow taller in adolescence

Adolescent children have a wider range of sports options to choose from. The intensity and time of exercise can be increased appropriately without affecting normal study and life. Various stretching exercises, including aerobics, heightening gymnastics, swimming, basketball, and pull-ups on single and double shoulders, can allow children to participate more, but attention should be paid to time and intensity to avoid injury.

In short, if we want our children to grow taller during adolescence, what we as parents should help our children do is:

Pay attention to nutritional balance and consume more calcium- and vitamin D-rich foods. Food, more outdoor sports, and enough sleep. Let the children grow up healthily and happily, fully realize their growth potential, and finally have a satisfactory height.