Patient's question:
Main symptoms: Height shorter than children of the same age Onset time: 3 Test results: Calcium deficiencyDoctor's answer:
Whether height can meet expectations depends on several factors. The first is genetic factors, accounting for 70%. Additionally, it depends on other conditions, including exercise, nutrition, environment, and social factors, etc. To help children grow taller, parents should pay attention to the following points:1. Do not miss the growth spurt period
During the growth and development of children and adolescents, when is the period of fastest height increase? Research confirms that the peak growth spurt for most Han Chinese girls occurs around age 12, and for boys, around age 14. For 90% of girls, the fastest height growth occurs between ages 11 and 13, and for boys, between ages 13 and 15. To help children grow taller, parents should pay special attention to their nutrition and exercise during the growth spurt period.
2. Focus on nutritional supplementation
Nutrition is key to physical growth in children. The energy, protein, and amino acids required for normal physical growth must be supplied by food, primarily meat, eggs, beans, and legumes. Bone formation also requires sufficient amounts of calcium, phosphorus, and trace amounts of manganese and iron. Insufficient calcium intake and vitamin D deficiency can lead to inadequate bone mineralization. Vitamin A deficiency can cause bones to shorten and thicken, while vitamin C deficiency can result in defects in the interstitial formation of bone cells, making them brittle. All of these can affect bone growth. Currently, most families aim for a balanced and sufficient diet with both meat and vegetables. Parents should avoid letting their children develop picky eating habits and prevent them from overeating snacks, which could hinder the intake of essential nutrients.
3. Do not neglect physical exercise
Sports can enhance the body's metabolic processes, accelerate blood circulation, promote the secretion of growth hormone, speed up bone tissue growth, and benefit height increase. The following exercises can help increase height and are worth trying.
1. Swinging on a bar
Use a single bar or doorframe. The height should allow your feet to just touch the ground when hanging. Grasp the bar with your hands slightly wider than shoulder-width apart, feet together, and then swing your body forward and backward. Keep the amplitude small and avoid prolonged exercise. The best time to practice is in the morning. Relax your body as much as possible and hang for 20 seconds. Young men should do 10–15 repetitions, while young women should do 2–6 repetitions.
2. Jumping to touch height
Use your hands to reach a pre-set object, such as a tree branch, basketball hoop, or ceiling. Jump with both feet and do 30 repetitions. Rest briefly, then repeat with each foot individually.
3. Ball games
During basketball, actively compete for rebounds and jump to intercept balls. In volleyball, try to jump as much as possible and practice spiking and blocking. In soccer, focus on practicing forehead shots while jumping.
4. Jumping exercises
Include single-leg jumps, frog jumps, triple jumps, multi-jump steps, and vertical jumps.
4. Do not forget to create a good living environment
Abnormalities in the nervous system can also affect a child's physical growth. For example, if parents are divorced, the relationship between the child and guardian is abnormal, or the child is often abused, or if the child experiences other severe stress, their growth rate may slow down, causing their height to fall below the normal range for their age and gender. Physical shortness can also worsen the child's self-esteem, as the psychological and social stimuli they experience can affect the transmission of nerve impulses from the cerebral cortex to the hypothalamus, thereby inhibiting the pituitary gland's secretion of growth hormone. Once the child's environment improves, their growth rate can return to normal.
5. Do not neglect the active prevention and treatment of chronic diseases
Chronic diseases during childhood and adolescence should be actively treated. Long-term conditions such as chronic infections, chronic hepatitis, chronic nephritis, asthma, heart disease, and anemia can all affect growth and development. Genetic bone diseases, such as osteochondrodysplasia, can also limit bone growth.