“Optimizing Your Child’s Height: A Comprehensive Guide to Nutrition and Well-being”
A child’s height is influenced by numerous factors, and while modern science attributes 20-30% to genetic factors, a multitude of other elements come into play. Nutrition, sleep, physical activity, and environment are pivotal determinants of a child’s height, with the most crucial periods for height development occurring between the ages of 0-3 and during puberty.
A well-rounded diet, rich in protein, vitamins, and calcium, is essential. Ensuring adequate sleep and encouraging physical activity and outdoor play can also positively impact a child’s growth.
According to Traditional Chinese Medicine (TCM) principles, as quoted by BSNT. Phan Bich Hang of Hanoi University’s Faculty of Traditional Medicine, the spleen, liver, and kidneys are the three primary organs influencing a child’s height. The kidneys, considered the “root of life,” store essential energy that nourishes the bones and determines physical development. The spleen is responsible for transforming and absorbing nutrients from food to nourish the body, while the liver regulates blood and is linked to the flexibility and suppleness of tendons and bones.
TCM dietary recommendations often focus on strengthening these organs and improving nutrient absorption to promote height development. Here are some nutritious dishes that can support your child’s height growth:
Pork or Beef Bone Soup with Black Beans
Ingredients: Pork or beef bones, 50g black beans, 30g Chinese yam, 15g wolfberries, ginger, and spices.
Preparation: Blanch the bones in boiling water to remove impurities and odors. Rinse the bones and place them in a pot with the remaining ingredients (except wolfberries). Cover with water and simmer for 1.5-2 hours. Add wolfberries in the last 10 minutes of cooking, seasoning to taste.
In TCM, strong kidneys are associated with healthy bones. This soup strengthens the kidneys and spleen, promoting bone and tendon development. Black beans are rich in iron, calcium, phosphorus, and antioxidants, boosting kidney health and immunity. Chinese yam improves digestion and absorption.
Herbal Chicken Soup
Ingredients: 1 black silkie chicken, 15g red dates, 15g wolfberries, 20g Chinese yam, 20g coix seeds, 15g codonopsis, and 10g white atractylodes.
Preparation: Clean the chicken and place it in a clay pot with the herbs and ginger. Cover with water and simmer for 1.5 hours on low heat, or 30 minutes in a pressure cooker. Season to taste.
Black silkie chicken is believed to nourish the yin, enrich the blood, and benefit the marrow and spleen. Wolfberries strengthen the liver and kidneys, improving bone and tendon health. Combined with other herbs, they create a dish that supports bone and joint development while enhancing digestion and absorption.
Salmon and Pumpkin Soup
Ingredients: Pumpkin, onion, 100g salmon, and olive oil.
Preparation: Steam the salmon and flake it. Steam or boil the pumpkin and onion until soft, then puree. Combine the puree with salmon in a pot, add olive oil, and season lightly. Heat gently.
Salmon is an excellent source of protein, vitamin D, and omega-3, all beneficial for bone and joint health. Pumpkin aids digestion and improves sleep quality.
In addition to these nutritious dishes, it’s essential to limit sugary and fried foods. Encourage your child to get adequate sleep, as it is during sleep that growth hormones are released. Create opportunities for physical activities and outdoor play to support your child’s height development and overall well-being.
