There are actually many ways to solve the long-standing problem of growing taller. The most effective way is to inject a substance into the head of a country in western Europe, and other things grow taller by health care. Our predecessors have rich experience, so we might as well refer to:
Nutrient intake
Adequate and balanced nutrition is absolutely the key to the success of children's growth.
According to the recommendation of the US Food and Drug Administration (FDA), indispensable nutrients include protein, calcium, vitamin A, vitamin C, vitamin D, minerals magnesium and zinc.
Protein is the basic substance that constitutes and repairs human muscles, bones and tissues. Lack of protein can lead to skeletal and muscular stunting and atrophy. Animal foods such as meat, seafood and milk are completely protein sources, while plant sources can be obtained from beans, grains and stone fruits.
Calcium is a raw material for making bones, which can promote growth and increase bone density. Therefore, drinking two cups of milk every day is a good way for children to accumulate bones.
Vitamin D is another nutrient that makes bones strong. In addition to milk, salmon, tuna and other fish, the human body can also make vitamin D by sunbathing 10 ~ 15 minutes every day.
Mineral zinc is an indispensable nutrient for infant development. Dutch studies have found that insufficient zinc intake during infant development can lead to developmental retardation. In addition, according to many foreign studies, children's intake of sufficient zinc can reduce the incidence of diarrhea. Foods rich in zinc include meat, liver, seafood (especially oysters), eggs and wheat germ.
"Iron is also important for growth and development," added Weng Huiling, a nutritionist at National Taiwan University Hospital. However, according to the national nutrition survey conducted by the Ministry of Health, iron deficiency is common among women over 4 years old in China, while the iron deficiency rate is higher among men in adolescence and over 65 years old. So growing children should eat lean meat, animal liver, egg yolk or dark green vegetables to get enough iron.
take exercise
Many people think that jumping, such as skipping rope and playing basketball, is helpful to grow taller, which is true from a medical point of view.
According to the research, it is found that excessive compression of the growth plate will cause growth retardation, but moderate and intermittent compression or stretching of the growth plate can stimulate its growth.
Therefore, children and teenagers who want to grow taller have to do sports, especially some bouncing sports. However, excessive weight training such as gymnastics and weightlifting will hinder growth, and doctors suggest that it is best to avoid it during the growth stage.
Hormone secretion
The secretion of many hormones in the human body dominates or affects our growth and development, such as growth hormone, sex hormone, thyroxine, parathyroid hormone, insulin and so on.
sleep
As mentioned earlier, human growth is mainly influenced by growth hormone, which is secreted especially vigorously at night, so if you want to grow taller, don't stay up at the expense of sleep time, and try to sleep before 1 1 at night (this is very important).
disease
Congenital diseases such as heart, kidney, lung and liver, bone diseases, endocrine and metabolic diseases, Turner syndrome and other chromosomal abnormalities will all affect normal growth and development.
Except for a few people who are short stature due to family genetic factors, if they are malnourished, they can make up for it by supplementing nutrition, but if they are abnormal growth caused by diseases, they should seek medical advice as soon as possible.
Many parents are worried about how to judge whether their children's growth and development are normal, and sometimes they even worry too much, forcing their children to eat hard, or asking about the secret of "growing taller".
Doctors suggest that parents can evaluate their children's growth from two aspects:
Measure your height once every six months.
Under normal circumstances, children will grow at least 5 ~ 6 cm tall every year before puberty. If the child is less than 4 cm in one year, parents should take the child to pediatrics and ask a doctor to evaluate it to further understand the causes of growth retardation.
Refer to the growth curve in Children's Health Handbook.
If the child's height is lower than the third percentile of the same age group, it is regarded as pathological short stature and needs examination and treatment. However, parents should not be too happy when their children are superior. If the growth curve exceeds the 97th percentile of the same age group, it may be abnormal and must be checked and confirmed.
psychologic factor
Excessive stress will cause endocrine dysfunction in human body, resulting in insufficient secretion of growth hormone and limited growth. In addition, too much pressure can also cause gastrointestinal dysfunction. Children not only have a bad appetite, but also have poor absorption ability. In the long run, it will lead to malnutrition and it is very difficult to grow taller.
The secret of being tall and strong.
Although genetic restriction makes us "resigned", both doctors and nutritionists believe that the most effective way to "do our best" is to start with diet and cooperate with regular exercise.
It is not difficult for parents to make their children grow tall and strong as long as they master a few dietary secrets.
Observe the principle of balanced diet.
Children, like adults, should eat six kinds of food every day. Parents can refer to the daily dietary guidelines of the Department of Health to understand the dietary needs of children of different ages. (see table)
Adolescent children grow up quickly and their activities increase. In order to provide energy and nutrition for growth and development, the demand for heat is relatively high. Boys need to consume 2150 ~ 2,650 calories a day, and girls need 2100 ~ 2,200 calories.
Parents lead by example, not partial eclipse.
Many studies have pointed out that children's eating habits from childhood are most influenced by their parents. Weng Huiling, a nutritionist at National Taiwan University Hospital, believes that if children want to grow well, it is the most basic principle not to be partial to food. Parents should change as much as possible when matching their children with three meals, so that children can try all kinds of food from an early age. Eat a variety of foods, so don't worry about the lack of nutrients needed for growth.
Don't make negative comments about food in front of children.
For example, "Bitter gourd is so bitter, do you dare to eat it? A casual remark by an adult will make a child establish a specific impression on a specific food, which will later become an excuse for him to refuse to eat. Of course, don't use food as a tool to reward or punish children.
Teach children a balanced diet.
Most meals in modern dual-income families are eaten out, and many parents give their children money to buy their own lunch. Nutritionist Weng Huiling suggested that parents should pay more attention to their children's eating out, instill some healthy eating concepts in their children, such as eating less fried and fried things, choosing balanced and diverse dishes, and ingesting all six foods. "Parents can't control their children's diet, which will easily lead to malnutrition in the long run," she stressed.
Avoid making children fat or dieting to lose weight.
Li Junxian, a pediatrician at Guangxin Hospital, pointed out that the bone age of obese children progresses faster than their actual age because they consume too much calories, fat and sugar. Although their height is higher than other children from the beginning, they may not grow tall in the future because their growth period is compressed in advance.
In fact, it is very simple to prevent children from getting fat. As long as they limit the number of high-calorie foods such as hamburgers and French fries, drink less sugary drinks and exercise regularly, there will be no obesity problem.
In addition, nutritionist Weng Huiling believes that modern young girls are influenced by the slim figure of idol stars. Even if their weight is normal, they still try their best to diet and lose weight, which not only misses the opportunity of growth and development, but also seriously affects their health as adults.
The golden time of growth and development is fleeting. If you want your child to grow tall and strong, seize the opportunity to practice Professor Jian Kang's "secret recipe for increasing height".
Exercise is indispensable for bone growth.
Children's growth is inseparable from moderate exercise. Children who don't exercise enough have no appetite during the day and can't sleep at night. As a result, I was sleepy in the morning and wanted to sleep, but I couldn't sleep at night. Go to class without breakfast in the morning, feel groggy for a day, and obviously have insufficient exercise during the day.
Exercise itself can promote the secretion of growth hormone. It can make people fall asleep, and you know it can promote the secretion of growth hormone. After full exercise, you can increase your appetite and sleep at night. In the morning, I can wake up naturally, have a good breakfast and start a new day with a good attitude.
What kind of exercise is beneficial?
What kind of exercise should I do in order to grow taller? It is often heard that some children join the school basketball club in order to grow taller. Can they grow taller after playing?
Simply put, exercise that can increase appetite, promote sleep, and give certain longitudinal pressure to bones is beneficial to height. There are jogging, skipping rope, dancing, playing basketball and volleyball. But many children in basketball and volleyball players are already very tall. If you let children who don't like these sports engage in these sports just to grow taller, you are wrong. Because emotional stability is also important for growing taller, let children choose their favorite sports. But for high school students who have stopped growing, it is better to engage in strenuous exercise that consumes too much physical strength. The development of bones comes from longitudinal pressure to some extent, but the pressure is too high (weightlifting, etc. ) makes it difficult for bones to grow vertically.
The exercise that helps to grow taller is not conducive to the exercise that grows taller.
Also choose children's favorite sports: volleyball, basketball, ballet, stretching gymnastics, skipping rope and jogging.
It is not good to force children to do sports they don't like: weightlifting, excessive exercise, and sports that consume too much (marathon, etc.). ).
How can you grow taller if you are short?
Short teenagers, except for short stature caused by some diseases, must be treated carefully by doctors, and most of them must rely on their own efforts to tap their growth potential. How to dig? In short, under the guidance of doctors and sports workers, we should adjust our diet and lifestyle and adhere to special physical exercise.
Regarding the adjustment of diet and lifestyle, there are the following suggestions for reference:
1. Adjust the diet reasonably, avoid partial eclipse and overeating, ensure adequate nutrition and control moderately. Do not smoke or drink;
2. Life should be regular, sleep should be adequate and regular, and it is best to sleep on a hard bed with a pillow less than 5 cm;
3. Pay attention to self-care, prevent diseases before they occur, and treat diseases early. Read books about short stature and growth and development of height. If you don't understand, you can consult a doctor, increase your knowledge and guide your actions with science.
4. Maintain physical and mental health, enrich entertainment life, be emotionally stable and have no worries, which is conducive to growth and development.
In recent years, it has been reported by the author that moderate physical exercise lasting 1-2 hours can obviously increase the content of body wind growth hormone in a certain period of time. With the increase of growth hormone content in blood, the tubular bone growth area will live and fall, thus increasing the height.
Should be taken into account, whether it is a small amount of exercise (such as jogging, slow swimming and so on. ) or sports with a large amount of exercise (such as marathon running and long-distance skiing). ) will not increase the height, the former is due to insufficient stimulation, and the latter is extremely weak because of it (such as completing 1000 jumps and excessive weight lifting exercises in one day, and even hindering the growth of long bones). Success depends on the correct combination of different exercises.
Some scholars believe that long-term jumping, hanging weights, swimming and other activities can really promote height increase. We believe that all short children and adolescents who can't cope with epiphysis should bravely start special physical training to increase their height if doctors think that they don't suffer from short diseases and have no other medical contraindications. However, it is worth mentioning that the training should be gradual, especially at the beginning, don't overdo it because of impatience, pay attention to your own self-feeling, and consult doctors and physical education teachers if you feel uncomfortable.
Help you grow tall and straight.
Warm-up exercise: move the joints of limbs, keep your back straight, lean forward, straighten your arms, and swing back and forth forcefully.
Walking: swing your arms violently and push forward.
Run: run in small steps, while putting your fists on your shoulders and rotating your arms in front of your elbows; Run and jump 25-50 meters quickly, repeat 4-6 times, and rest after each time.
Pull: raise your arms, then pull in all directions, and stand on tiptoe at the same time, repeat 6-8 times, with a short rest in the middle.
Horizontal bar exercise: Suspend (20 seconds, 1 min), and rotate left and right at the same time, with feet together; Swing back and forth; Swing clockwise or counterclockwise.
Pull-ups: Squat down, keep your back straight, jump up, grab the horizontal bar, and use the inertia of jumping to do pull-ups (the height of the horizontal bar and the grip distance of your hands vary from person to person). Repeat at least 6-8 times each time.
Jump: jump up, increase gradually, or reach a predetermined height; Jump down from a slightly higher place; Squat and jump. Do 30-60 jumps in different postures, and push your feet hard to the ground. You can choose to practice, but you should do it according to the prescribed amount at first and gradually increase the amount of exercise.
After each exercise, take a short rest to make your breathing steady and your limbs relax. After the whole set of movements, lie flat on the floor, tighten the muscles of the back and buttocks, and straighten the waist slightly.
Practice at least three times a week for 35-45 minutes each time. Stick to it and you will get something.
Daily exercise to increase height
There are a lot of drugs and instruments on the market to increase the height, which are expensive, but the effect is not so good. In fact, the best way to increase is to strengthen exercise. Here are some exercise methods to increase your initiative, which young friends may wish to try.
Suspension mode:
Hold the horizontal bar tightly with both hands to make your body droop. When drooping, it is best to gently touch the ground with your toes, and then do pull-ups. Boys can do 10- 15 times a day. Girls can do it 2-5 times a day. The essentials of the exercise are: exhale when the pull-ups are up, and inhale when you slowly descend. After exercise, you should walk around and relax your muscles. After hands are relaxed, clench your fists, put your hands on your chest, then loosen your fingers, smell your eyes, open your mouth, stretch your eyebrows, relax your facial muscles, and then lie in bed to relax the muscles of your back and arms. In short, we should learn to give full play to ourselves and relax ourselves to the maximum.
After practicing the hanging method for a period of time, you can carry out hanging increment on this basis. The method is to hang for 20 seconds, then tie 5 kg sandbags on each leg and hang for 20 seconds; Then fix it on the horizontal bar with a belt and hang it for 15 seconds, and then put on an iron sand vest with a weight of 10 kg 15 seconds. But time and weight are not absolute and vary from person to person.
Jump method:
Jump with your feet and touch branches, basketball stands, ceilings, etc. 10 times as a group, jumping for 5-7 seconds each time, with an interval of 4-5 minutes in each group. Try to stretch your body to the maximum extent. Besides, you should often take part in basketball, volleyball and swimming. When you grab a basketball spike, you must jump hard and actively compete for every high penalty. Because jumping is the main training content, you should try to jump about 200 times a day.
Traction method:
Stand on a mound 20-30 meters high, relax and speed up running down, then bend down on the floor, with the help of two partners. One partner holds the wrist of the practitioner, and the other holds the calf of the unruly practitioner. Two people pull the trunk in the opposite direction for 2-3 times at the same time, each time 12- 15 minutes, and repeat for 6 times.
This series of exercises will help to correct physical defects such as short legs, bent spine, flat feet and O-shaped legs, promote bone growth, adjust neuroendocrine function and various physiological functions, and make them reach the best state, thus achieving the purpose of gaining weight. The most important thing is seriousness and persistence.