The Golden Hour Framework: Enhancing Children’s Height and IQ
According to ThS.DS Truong Minh Dat, a leading expert in pediatric digestion, respiratory health, and nutrition with a decade of experience at the Institute of Medical Research, lack of sleep in children can lead to various detrimental effects. Insufficient sleep can result in irritability, crankiness, and impaired physical and cognitive development.
Sleep is not merely a period of rest but an essential factor in the holistic development of children. Notably, adhering to a suitable bedtime routine can significantly contribute to enhancing their height and IQ. Establishing a consistent bedtime routine optimizes children’s overall development.
As ThS.DS Dat advises, the ideal bedtime for children is around 9:00 PM, with 9:30 PM being the latest. This golden hour is crucial for parents to note, ensuring their children get to bed on time to optimize sleep benefits.
In addition to maintaining this bedtime routine, it is essential to ensure that children get 8-9 hours of sleep each night for their holistic development. During this period, their brains and internal organs can rest and relax, promoting brain development and enhancing their agility and intellectual capacity.
Sleep is vital for the holistic development of children
Scientific research indicates that children who maintain a healthy sleep routine and go to bed early exhibit superior learning and memory capabilities, up to 50% better than those who don’t follow this rule. Therefore, parents should ensure their children are in bed as soon as the clock strikes the golden hour.
The deep sleep phase, from 10:00 PM to 2:00 AM, is critical for children’s development. During this period, the body naturally releases the growth hormone at its highest levels. This abundance of growth hormone plays a pivotal role in enhancing their height, explaining the adage, “children grow taller during sleep.”
Thus, it is essential to get children to bed early, ideally between 9:00 and 9:30 PM. This timeframe allows for relaxation and sets the stage for deep sleep after 10:00 PM. The pre-sleep relaxation period is crucial in helping children fall asleep easily and maximize the benefits of the growth hormone.
Boosting Immunity: A Key Factor in Children’s Height and Intelligence Development
In addition to promoting height and intelligence, strengthening children’s immune system is another critical aspect that parents should not overlook. A robust immune system lays the foundation for their overall health and well-being, encompassing both physical and cognitive development. When children maintain good health, their bodies can more efficiently support growth and cognitive processes.
With the changing seasons, it is essential to provide children with immune-boosting foods. One of the top considerations for parents should be vitamin C-rich foods. This vitamin not only stimulates antibody production but also helps children fight off illnesses more effectively.
Immune-boosting foods are essential for children during seasonal transitions
Parents should consider incorporating the following immune-boosting foods into their children’s diets:
Kiwi
Kiwi is an excellent source of vitamin C, containing 80 to 152 mg per 100g. This amount is nearly double that of lemons and oranges. Regularly including kiwi in children’s diets effectively boosts their immune system and overall resistance to diseases.
Guava
Guava is rich in potassium and fiber while being low in sodium. With 228 mg of vitamin C per 100g, it contains four times more vitamin C than oranges. Additionally, guava is a good source of fiber, low in saturated fat, and cholesterol-free, contributing to children’s overall health.
Strawberries
Strawberries, with their sweet and tangy flavor, are not only delicious but also packed with nutrients. Their bright color and aroma appeal to children. Regularly eating strawberries boosts their immune system.
Strawberries are nutritious and appealing to children
Grapes
Grapes are sweet and calorie-dense, providing a rich source of vitamin C to boost immunity. In addition to vitamin supplementation, grapes offer an excellent energy source for children, keeping them vibrant and full of life.
Papaya
Incorporating these fruits into children’s daily diets provides the best support for their overall health and immunity.
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