Now more and more parents have realized that the child’s height is not entirely determined by the parents’ genetic factors, but also the influence of diet, exercise and sleep on height is also crucial.
First, sleep: there are some points to go to sleep, a small peak of growth hormone secretion
”Growth hormone is an important factor affecting human height, and growth hormone is not secreted during the day unlike other hormones in the human body, it is secreted in pulses, mainly at night, the more it is secreted, the more it helps to grow taller. 21:00-1:00 am is the peak of growth hormone secretion, once you miss the late sleep, you will never be able to make up for it. The growth hormone is secreted by the human brain. Growth hormone is secreted by the pituitary gland, which has a huge workload all day long. In addition to secreting growth hormone, it also secretes sex hormones, adrenocorticotropic hormones and other hormones needed by the human body, and because it is “too busy”, it does not secrete growth hormone 24 hours a day.
Infancy is an exception. During infancy, the pituitary gland secretes growth hormone continuously during the day and night, so infants grow especially fast before the age of one. After infancy, the amount of growth hormone secreted during the day is very low, and the secretion is mainly concentrated at night when going to sleep. There are two time periods that are crucial for growth, one is from 9 pm to 1 am the next day, especially after 10 pm, the secretion of growth hormone reaches its highest, which can reach 5-7 times of that during the day. In addition, there is also a small peak of growth hormone secretion in the hour or two before and after 6:00 am.
However, growth hormone does not start to be secreted in large amounts on time at 9:00 p.m. Its secretion in large amounts must have a prerequisite: it only occurs during deep sleep. If you have not gone to bed at this time, or if you have gone to bed but have not fallen asleep, or if you have fallen asleep but have not entered a deep sleep, then its secretion will be greatly reduced. So the later you sleep, the less growth hormone is secreted, and the more detrimental it is to your child’s height. Therefore, the advice from growth experts is that if you want your child to grow taller, it is best to go to bed before 8:30 pm, not later than 9:30 pm, and get up after 7 am.
Generally speaking, 10 to 12 hours of sleep per day for children aged 3 to 6, 10 hours for elementary school students, 9 to 10 hours for middle school students, and 8 to 9 hours for high school students is very beneficial to ensure normal growth. To let children sleep enough and sleep well, it is best to go to bed at about 10:00 each night, fall asleep before 11:00, and ensure that they enter deep sleep between 2:00 and 4:00 late at night.
In addition, there is a lot of natural calcium in the sunlight, so take your child to participate in more outdoor activities when there is enough sunlight.
Second, sports: outdoor sports for strong bones
Outdoor exercise can be sun exposure, so that ultraviolet light helps the conversion of vitamin D. At the same time, moderate exercise can promote better bone growth. In general, jumping, touching, jogging, rope skipping, cycling, shuttlecock, basketball, volleyball, ballet, stretching gymnastics, swimming and pull-ups, etc. can play a role in pulling muscles and ligaments and stimulating the growth of epiphyseal cartilage, which is beneficial to the growth of bones in the spine and limbs.
1.After jogging for 5-7 minutes in the morning, do flexibility and relaxation exercises for 20 minutes: including doing leg splits, bending back and forth, shaking and shaking the body and other movements.
2, hanging on the bar (20-30 seconds each time): can do no load hanging, then do loaded hanging; do positive hand-hold hanging, also do upside down hanging (feet fixed with bandages).
3, jumping up and touching high: jumping up on both feet, jumping up on one foot to do in turn. Each exercise should try to do, and strive to jump as high as possible each time.
4.Ascent 20-30 meters high slope or stairs: relax when you go up, add enough speed when you go down, repeat 2-4 times.
5.Ask two people to assist: one person hold both hands, another person grab both feet, while gently pulling the body in the opposite direction, 20 seconds each time.
6.Swimming, playing basketball, playing volleyball: these sports can be rotated.
7.Jumping: Jumping every day, self-practice, from less to more, can be done in the morning and evening, jumping more than 200 times a day.
Three, recommended food: dairy products
Milk is a nutritious and ideal food. Each 100 grams of milk contains 70.5 kcal of caloric energy, 3.4 grams of protein and 3.7 grams of fat. Vitamin B2, vitamin A, etc. The protein in milk has various amino acids necessary for human growth and development, and the digestibility rate is over 98%. 100 grams of milk has 125 mg of calcium and is easily absorbed, making it the best source of calcium for the human body. It is recommended to eat more cheese and yogurt, and pay attention not to use dairy drinks instead of milk. Because the main component of dairy drinks is water.
Fourth, the recommended food: soy products
Soybean is the highest protein content and the best quality of crops. The human body can not synthesize itself and must be taken from the food of the eight essential amino acids, soybean in addition to methionine less, the rest are richer, especially the lysine content is higher, this amino acid content is more adequate, the composition of a more comprehensive protein, called high-quality protein.