Top 10 Ways To Help Your Kids Grow Taller!
As parents, you all want your kids to grow tall and be healthy! Did you know that what you feed your kids plays an important role in how tall they grow? But obviously, that is all you do as parents all the time. But it is a bit hard to keep track of a very long list isn’t it? Let us make it easier for you then, we have listed a top 10 ways to help your kids grow taller!
Stretching is a great way to increase height. Get your child to start with simple stretches like the wall stretch. Make him stand against a wall with the back towards it. Raise hands in the air and stretch as far as possible. Then sit in the same position on the toes and stretch the leg muscles. Repeat the process 10 times. Another good stretch for the legs and back is to sit on the floor, legs wide apart. Then bend forward at the waist and stretch to touch the right toe. Your child can keep bending three to four times to stretch the leg muscle to the maximum. Then go back in the sitting position, and stretch to left toe. Toe-touching exercises are also great to elongate the spine and improving posture.
2. Spinach & Carrots
Yes, Popeye had it right all along and that’s what you can tell your kids! Spinach is a super-veggie that will not only give your kids the strength that they need but will also provide them with iron and calcium. These two nutrients are essential to make sure that your kids grow tall!
Carrots are rich in Vitamin A which helps in the synthesis of proteins in the body. Raw carrots have the highest content of this vitamin so add them to salads or get your kids to drink fresh carrot juice daily. Watch them grow tall fast!
Some yoga asanas, especially the Surya Namaskar and the Adho Mukha Syanasana stretches the whole body easily. Have your child do basic breathing exercises before beginning. Then lie down on the back, lift hips and stretch legs backwards. Make sure the back is absolutely straight. Maintain this position and continue deep breathing for as long as possible. Also, poses like the Chakrasana can also help your child stretch the entire body. Here, make your child lie down flat on the back, legs shoulder-width apart. Bend knees so they touch the buttocks and bend elbows so that fingers touch the shoulder. Breath in and push up the body to create a ‘U’ position and hold for as long as possible. Release the position, breathing out and rest for a few seconds before repeating the pose.
4. Milk & Yogurt
Milk is filled with calcium which is great for the growth of bones as well as for strength. Proteins are also well-assimilated by milk. Get your kids to drink milk every day or make delicious dishes that are filled with the goodness of milk. This is the best food for kids to grow taller.
Yogurt is a fantastic source of Vitamin D and calcium which are both essential to a child’s growth in terms of height. If your kids are not fans of yogurt, get them to eat cheese instead as this too is rich in proteins, calcium and Vitamin D.
5. Keep their immune system strong
Some childhood illnesses can stunt a childs growth. Most of them can be avoided by the routine immunizations your kid could have had when they were a baby, but stay on the safe side by ingesting plenty of Vitamin C (found in citrus fruits such as oranges, grapefruits and lemons) and getting plenty of rest as soon as you notice that you feel sick.
- Keep their immune system strong by eating whole, fresh foods. Try to avoid processed foods, foods with empty calories or high levels of fat, and hydrogenated foods, such as margarine or shortening.
- Let your child eat a wide variety of healthy foods. Eating one thing such as açaí berries or salmon for every meal, while not harmful, doesn’t do all that much to keep your immune system at its strongest. Eat a variety of fruits, plenty vegetables, whole grains, protein sources such as milk, cheese, nuts and fish, and other foods rich in antioxidants and omega-3 fatty acids for a healthier immune system.
6. Oatmeal & Whole Grains
This super-food is rich in protein and has low fat content. It is one of the healthiest foods for anyone, so get your kids to eat it on a regular basis to grow taller.
Get your kids to eat whole grain foods whenever they can! They are the healthiest option when it comes to grains as they are rich in Vitamin B and iron. Whole-grain breads and pastas as well as cereals are awesome choices if you want your kids to grow taller!
7. Hanging & High-Intensity Workouts
All kids love to hang from bars and this playful exercise can help straighten the spine and elongate the vertebrates. So encourage your child to do plenty of pull-ups. Install a hanging bar in the house. Preferably, the bar should allow your child to be able to hang fully above the ground. But if you are more concerned about safety, you can also teach your child to hang with the legs bent at the knees. It is best to hang for one to 10 minutes every day. Make your child do 10 repetitions of pull-ups or chin-ups daily for best results.
It is not recommended for children under the age of 16 to lift weights or do any kind of stressful weight training. During this period, muscles need to develop naturally, and only high-intensity workouts and sports are best. Lifting weights at a gym can actually hamper the height of your child, so don’t allow it. However, sports like basketball, tennis and badminton are all great ways to promote growth hormones in the body and help your child grow taller. Running, swimming and cycling are also great options.
8. Fruits and vegetables
Fruits and vegetables are an important source of vitamins that are essential in a child’s growth. Fruits such as melons, mangoes and peaches provide vitamin A which is necessary in bone formation thus growth. Citrus fruits such as oranges, bananas and avocados are rich in vitamin C which is important in collagen formation and rejuvenation of body strength. Vegetables are also rich in vitamins and minerals such as iron which is readily available in spinach, carrots and sweet potatoes. Serve a helping of vegetables and a fruit every day to maximize on these benefits.
9. Get plenty of sleep
Research suggests that growing teenagers and pre-teens need between 8.5 and 11 hours of sleep every night. This is because your body grows and regenerates tissue while you’re at rest. Make your sleeping environment as calm as possible, and try to eliminate loud noises and unnecessary light. If you have trouble falling asleep, try taking a warm bath or drinking a hot cup of chamomile tea before bed.
- The human growth hormone (HGH) is produced naturally in our bodies, especially during deep or slow wave sleep. Getting good, sound sleep will encourage the production of HGH, which is created in the pituitary gland.
- As a hormone, HGH is sometimes injected into the bloodstream under supervision of a licensed doctor. HGH creams, powders, pills or non-prescription injections are medically suspect and can have serious side effects.Talk with your doctor before starting any course of HGH treatment.
10. Balanced diet
A balanced diet rich in amino acids will also promote better growth and development. You are already concentrating on exercises, so make sure your child gets enough proteins, vitamins and calcium for his/her body to grow in an optimum way. You can also depend on supplements like PediaSure, a scientifically-proven formula that ensures overall development in growing kids. Also, add PediaSure or Bournvita for growing kids in their daily glass of milk to ensure they have optimum energy through the day.