With the rapid improvement of material conditions, our average height is also steadily increasing, and parents have paid more and more attention to the growth and development of their children. In response to this demand, maternal and child health centers around the country have also started to set up specialized height promotion clinics to provide professional Bone age assessment, height prediction, and personalized height promotion interventions. However, there are still some carefree parents who think that their children are just "late", but they miss the best chance for them to grow up.
Grasping the child's three stages
Generally speaking, after the bone age of a boy reaches 16-17 years, and the bone age of a girl reaches 14-15 years, the growth and development will basically stop. The three stages before this are the three key periods of physical development in a person's life:
1. Infant and younger period: Within 3 years old (fast growth period), the height at birth is about 50 cm, and the height at age 3 is about 96 cm. Cm, accounting for about 38% of height growth in a lifetime.
2. Childhood: 3 years to puberty (growth slowing period). During this period, growth is mainly regulated by growth hormone, and the growth rate is relatively stable. It grows about 5-7 cm each year, and it grows about 55 cm in height, accounting for about a lifetime. 44% of height growth.
3. Adolescence: Girls are about 10-16 years old, boys are 12-18 years old (growth acceleration period). With the participation of sex hormones, bone maturation also accelerates while increasing, eventually leading to the closure of the epiphysis, and the height stops growing during this period. It grows about 25 cm, accounting for about 18% of height growth in a lifetime.
It can be seen from the above that childhood is the largest part of height growth in our life, accounting for about 44%, so it is also the golden stage of height intervention, especially for children aged 3-6 years. The better the effect, the less the cost, and the greater the potential for growth. However, people often have such a misconception that the height of a child is mainly inherited, and the acquired factors have little effect. Many studies have shown that although genetic factors have an important role in height, if the acquired intervention is done well, the acquired effect can be increased to 70%, and genetics only account for 30%. The American NBA Chinese superstar Lin Shuhao is a good example. Lin Shuhao ’s parents are only 168cm tall, while Lin Shuhao ’s height is 191cm, which is much higher than her genetic height. This is closely related to his parents ’investment in height promotion in his middle school.
Common methods for height promotion in children
In addition to the common supplements of nutrients such as vitamin A, D, calcium, iron, and zinc in clinical interventions, there are also pharmacological interventions such as traditional Chinese medicine, sex inhibitors, and growth hormones that inhibit bone growth. These drug intervention methods require the intervention of a professional physician. In addition to the application under the guidance, there are certain side effects. Therefore, in general, we are more inclined to carry out daily height promotion interventions on children from diet, sleep and exercise.
1. Get plenty of sleep
Sleep time is the main time for children to grow taller. In the case of deep sleep at night, the growth hormone secretion is 2-3 times that during the day. The growth hormone secretion can directly affect the tissue cells of the whole body and promote the growth of bone and cartilage. The poor quality of sleep at night will directly affect the secretion of growth hormone. Generally, the peak periods of human growth hormone secretion are in the two time periods of 10pm to 1am and 4am to 7am. The younger you are, the longer you need to sleep. Newborns sleep 16 to 22 hours a day. Infants under 1 year old should sleep 14 to 18 hours a day. Children 1 to 2 years old should sleep 13 to 14 hours a day. Children 2 to 4 years old should sleep 12 hours a day; children 4 to 7 years old should sleep 11 hours a day; primary school students sleep 10 hours a day, junior high school students, high school students sleep 9 hours a day.
2.Ensure balanced nutrition
Protein is the main nutritional factor for height. A young child in the growing season needs 500ml of milk, 50g of meat and an egg to meet the required protein and calcium and zinc, but the intake is not as high as possible. Excessive income not only fails to absorb, but also has a negative impact on growth. Eat less supplements, health products such as ginseng, bird's nest, cordyceps, etc. in the daily diet, eat less animal viscera, grow taller drugs, etc., these can easily induce precocious puberty in children, leading to reduced height growth of children. Foods with short growth period and artificially cultivated fish and shrimp should be eaten less. Seasonal vegetables and fruits should not be eaten. Bottled beverages such as fried food and cola should not be touched as much as possible.
3. Perform regular exercise
Regular and active exercise is also an important means to promote children's height development. Exercise is good for balancing calcium and phosphorus metabolism in bones and the whole body, accelerating mineral deposition in bone and increasing bone density. Exercise can promote the acceleration of blood circulation throughout the body, increase the blood supply to all organs of the body, and provide more nutrition for bones, which can promote better bone development. At the same time, reasonable physical exercise can increase bone stress, which is also a good stimulus to promote bone growth. Compared with indoor sports, we recommend that children participate in outdoor activities, because the human body must have enough vitamin D to absorb calcium and phosphorus well, and it can convert 7-dehydrocholesterol in the human body when exposed to outdoor sunlight. As vitamin D, promote the absorption of calcium and phosphorus and accelerate bone growth.
In the exercise that promotes height, we find that jumping has the greatest effect on bone growth. Among them, skipping rope is a sport that requires less time and promotes height. When starting to participate in rope skipping exercise, it is recommended to start with a small amount of small exercise, 4-5 groups per day, 100 times per group, and can gradually increase to 8-10 groups, 100 times per group after adaptation, pay attention not to be too strong, exercise The center rate is controlled at about 140 beats / min. The other sports including height, basketball, badminton, and bicycle all have significant effects on height promotion. There is no very obvious difference in the role of each item. It is best to choose a sports item that children like to be consistent. Draping and stretching exercises also play a very important role in promoting height. For example, on the horizontal bar or home-made family bars, practice each morning and night before bedtime. Hold the bars with your hands, keep your feet off the ground, and relax your waist. The hips and legs are shaken gently. After hanging for 20 ~ 30 seconds, rest for 30 seconds before doing it. After slowly adapting, you can try to increase the load, such as hanging a 3 kg weight on the ankle for suspension exercises. While stretching, it can also play a role in improving the child's physical posture, preventing posture problems such as humpback from affecting the height development of the child.
Finally, good mood is also important to promote children's height development. Maintaining a happy mood can increase the secretion of growth hormone, but long-term depression and sadness can easily inhibit the secretion of growth hormone. Therefore, creating a warm and harmonious family atmosphere and fostering elegant tastes are also beneficial measures to promote the development of children's height. In short, when children are found to be below the same age level, they cannot be taken lightly to think that the child is only "late", but missed the best time to promote the child's height while waiting for nothing.