There are two peaks of development, one is infancy and the other is adolescence. Creating a variety of environmental conditions conducive to growth during the rapid growth phase of adolescence can undoubtedly promote the development of growth potential. Among them, adequate nutrition, reasonable physical activity and adequate sleep are the three major elements to promote growth.
Adequate nutrition refers to the daily intake of sufficient calories and various nutrients, including protein, fat, carbohydrates, dietary fiber, vitamins, inorganic salts and water.
Protein Protein is especially important for adolescents during puberty, and the daily intake of protein should be no less than 18%-20% of the total calories, and animal protein should account for 1/3-1/2 of the daily protein intake. Carbohydrates Carbohydrates and fats are also essential nutrients for growth and development. Carbohydrates are mainly derived from rice and flour grains, so it is necessary to ensure sufficient daily meals, and generally adolescents aged 13-18 should have no less than 500 grams of staple food per day.
Macronutrients During the period of growth spurt, the daily intake of calcium should reach 1000-1200 mg and 400 units of vitamin D per day. Vegetables and fruits not only provide a large amount of inorganic salts and various vitamins, but the fiber they contain can also promote the body’s absorption of protein, fat and carbohydrates and increase intestinal motility. Therefore, adolescents should not have less than 400 grams of vegetables per day.
Balanced diet In order to ensure that the number of sufficient, but also pay attention to a reasonable mix of diet and diversification, that is, coarse and fine, meat and vegetables, do not picky food, not partial food. Do not eat too much snacking and affect the intake of important nutrients.
Strengthening exercise Under the premise of ensuring adequate nutrition supply, physical activity is the most effective way to promote physical development and enhance physical fitness. Exercise can promote the maximization of genetic potential.
It has been confirmed that children who exercise are on average 2-3 cm taller than those who do not exercise. Exercise stimulates growth hormone secretion, promotes metabolism and increases appetite. Children and adolescents who regularly engage in sports can promote bone growth, making bones longer and thicker and increasing bone density.
Regular exercise also makes muscle fibers thicker and improves muscle strength, speed and endurance. Exercise also consumes excess fat and prevents obesity during the rapid growth period. It is not enough for adolescent students to participate only in physical education classes and recess activities; it is necessary to actively engage in outdoor physical activity for one hour every day.
Ensure sleep The hormone that promotes the growth of the human body, growth hormone, is secreted three times as much during sleep as during wakefulness, so ensuring sufficient sleep is beneficial to growth. The muscles relax during sleep, which helps the joints and bones to stretch.
The length of sleep varies from age to age and varies greatly from individual to individual. The required sleep time for a day and night is 16-20 hours for newborns, 12-14 hours for 1-3 year olds, 11-12 hours for 4-6 year olds, 10 hours for 7-10 year olds and 9 hours for 10-14 year olds, and 7-8 hours for adults.
Prevention and treatment of diseases Various acute and chronic diseases that cause physiological disorders can have a direct impact on the growth and development of children. However, the degree of impact depends on the location of the lesion, the length of the disease and the severity of the disease.
Acute diseases Generally, the effect of acute diseases on growth is temporary, especially if the body is in good nutritional condition, and can be recovered quickly. However, recurrent respiratory infections and diarrhea can significantly impede the growth and development of children, so it is important to actively prevent and treat diarrhea and recurrent respiratory infections in infants.
Congenital diseases In addition, diseases such as chromosomal abnormalities, endocrine disorders, bone and cartilage development disorders, severe congenital heart disease and chronic renal insufficiency have obvious effects on growth and development and are medically known as pathological dwarfism.
Some of them can be fully or partially recovered through early diagnosis and treatment, such as children with growth hormone deficiency, clinical treatment with growth hormone is very effective; children with thyroxine deficiency, taking thyroxine is also very effective, all of which can significantly improve height and promote growth.
Therefore, if a child is short in stature, he or she should seek medical consultation in time to avoid delaying the best time for treatment.