What should short parents feed their children to help them grow tall?

I am 1.59 m tall, and my husband is 1.65 m tall. How should we feed our child to maximize their height development? (Ha Phuong, Hanoi )

Reply:

Many parents have ideal height but their children are still short, and vice versa. It is estimated that genetics influences about 20-25% of a child's potential height development. The remaining 80% depends on nutrition, exercise, living environment, etc. Children with parents of shorter stature can still improve their height in the future if the right strategies are applied.

A child's physical growth and height are directly influenced by their diet. First, you need to ensure that your child's height-increasing diet includes the four main nutrient groups: protein, fat, carbohydrates, vitamins, and minerals. Meals should be complete and balanced, containing all of these nutrients.

Children need to prioritize nutrients that are beneficial for growth and strong bones, such as calcium, vitamin D, zinc, potassium, and magnesium. These nutrients can be found in cereals, milk, dairy products, tuna, egg yolks, raisins, and shellfish. Children should drink enough milk according to their age.

You can take your child to a nutritionist for a comprehensive assessment and micronutrient testing using a high-performance liquid chromatography (UPLC) machine. Based on the results, the doctor will advise on a suitable diet specifically for your child.

You should limit your child's intake of unhealthy foods such as cakes, sugary treats, fried foods, and foods high in trans fats and saturated fats.

Besides proper nutrition, you should establish a habit of getting enough sleep for your child. Children shouldn't go to bed late after 10 PM as this shortens the duration of restful sleep. Sleeping during the "golden hour" from 10 PM to 2-3 AM is when the body releases the most growth hormone, stimulating bone lengthening. If children miss this opportunity, they lose their best chance to reach their full height potential in the future.

Children also need regular exercise to help build strong muscles, a healthy and sturdy skeletal system, maintain a healthy weight, and promote the body's production of growth hormones. Children should participate in appropriate physical activities depending on their age and physical condition, such as swimming, basketball, soccer, aerobics, and jump rope. They should exercise for at least one hour each day to optimize their chances of height development.

Doctor Tran Thi Tra Phuong
Nutrihome Nutrition Clinic System

Readers can ask questions about nutrition here for the doctor to answer.

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