With summer here, it’s important to note that while children tend to eat more during this season, some may experience more growth spurts than others. So, are parents missing out on methods to help their children keep up with their developmental pace?
Indeed, summer is an ideal time to give children a “growth spurt,” but not by injecting calcium or consuming excessive supplements. Instead, a well-structured approach and a gentle “push” are necessary.
So, what should parents do? Experts suggest a set of five dos and don’ts—simple and straightforward rules. When applied correctly, these can effectively support children’s height development.
Five things to do to support children’s height development:
While these five rules may seem straightforward, each one has a powerful impact on bone development.
Get enough sleep
Growth hormones are not active around the clock. However, they have a “golden hour” of activity, primarily between 10 PM and 2 AM, especially when children are in deep sleep.
It’s important to note that growth hormones are not medications but are naturally produced by the body. By aligning with this biological rhythm, parents can naturally boost their children’s growth.
Growth hormones are released during deep sleep.
Encourage physical activity
Exercise is the most direct way to promote bone growth. Bones are living tissue, and proper exercise makes them stronger.
Sports that involve jumping, like skipping rope, basketball, swimming, and running, are excellent for height development. Combining weight-bearing exercises with jumping stimulates growth plates at both ends of the bones. Children should engage in at least one hour of daily exercise for optimal results.
Smart nutrition
It’s not about eating more but eating smart. Children’s bones require essential nutrients like protein, calcium, zinc, and vitamin D for optimal growth.
Therefore, a balanced diet should include eggs, milk, tofu, lean meat, and dark leafy greens. Notably, a morning glass of milk and eggs is a golden combination for bone development. According to experts, maintaining this diet for three months will significantly improve bone density.
Include eggs, milk, tofu, lean meat, and dark leafy greens in your child’s diet.
Sunbathing
Research shows that sunlight is the most natural source of vitamin D. Without sufficient vitamin D, the body struggles to absorb calcium.
Parents should ensure their children spend at least 20–30 minutes outdoors daily, preferably before 10 AM or after 4 PM. A stroll in the neighborhood or around the block is an excellent way to achieve this.
Maintain a positive mindset
While this may seem insignificant, mental state directly impacts a child’s endocrine system. Prolonged worry and stress increase cortisol levels, which, in turn, suppress growth hormones.
Creating a relaxed and joyful family atmosphere is an invisible aid to a child’s height development.
Three things to avoid for effective height development:
Avoid late nights
Sleep deprivation directly impacts height development, and even proper nutrition may not compensate for it. Nowadays, many children are engrossed in mobile phones, tablets, and late-night screen time.
While they may seem energetic, this habit wastes growth hormones primarily produced during deep sleep.
Without adequate sleep, the body cannot optimally recover and develop. Research shows that sleep-deprived children are at a higher risk of behavioral issues and mental health problems.
Don’t over-supplement with calcium
While calcium is crucial, more is not always better. Excessive calcium supplementation can lead to constipation, kidney stones, and impaired absorption of iron and zinc.
Calcium absorption requires a combination of vitamin D, exercise, and a healthy gut. Therefore, parents should avoid over-supplementing their children with calcium.
A balanced lifestyle supports optimal height development.
Avoid height-increasing drugs
Many products on the market are advertised as “height-increasing miracles.”
However, some of these products contain ingredients that are not thoroughly researched and may cause unwanted side effects or long-term health issues.
Height development is a long-term process that requires a combination of “right time, right place, and right person.” Summer provides an ideal temperature, faster metabolism, and more outdoor time, making it an excellent season for height growth. It’s essential to seize this opportunity and not let it slip away.
Of course, not all children will experience significant height increases this way. Some may be influenced by genetic factors, while others may have endocrine or bone development issues.
If your child’s height increase is less than 5 cm in a year or significantly lags behind their peers, consult a doctor to check their bone age, hormone levels, and trace elements to identify any underlying issues.
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