Parents always want what is best for our children. Often when a parent approaches us in hopes that we can provide them the best for their child, the first question they ask is:
“How can I make my child grow taller?”
To answer that question, first we must understand that all of us are primarily a product of two things: our genetics and our environment, or our lifestyle, fitness and nutrition. Our genetics are the blueprints of who we can potentially become. Our environment and lifestyle choices determine whether we maximize our genetics. Just as a naturally intelligent child needs school to maximize their mental abilities, all children need the proper physical stimulation and nutritional fuel to maximize their potential height.
So how do we maximize their environment to allow them to grow to their fullest potential? Maximum advantage will come in the form of balance between the proper amount of nutrition and exercise. Regular exercise promotes the production of Human Growth Hormone¹, muscle size and bone development, all of which stimulate growth in pre-pubescent and adolescent children. The lack of exercise will significantly reduce growth.
However, it is also important to note that training too much or training improperly will damage your child’s growth plates, or lead to growth-related chronic injuries like Sever’s Disease or Osgood-Schlatter Disease ². This is why your child needs a very smart and personalized plan with appropriate intensity and recovery periods, written by a professional coach.
Equally as important for your child’s growth is understanding which foods are nutritious, and which foods are simply calories. Many processed foods may be edible but will not provide your child with the vitamins, protein and calcium they need to grow. For more information on what these foods are, and healthy replacements for them, please refer to our article, 8 things you should never feed your family.pdf
Another common mistake that parents make is feeding their children too much- it may seem logical that feeding your child more will give them more fuel to grow, but overfeeding (especially overfeeding processed foods) causes obesity in children, which leads to (GHD) ³, a disease that actually decreases your child’s growth potential. The average sedentary 9-13 year old should eat between 1600-1800 calories per day to promote healthy growth. One milk tea is often more than 400 calories, or 25% of your child’s daily calorie needs (with none of the nutrients to help them grow). However, there are many factors that may affect your child’s nutritional needs, so if you are concerned, it is always wise to consult with a licensed nutritionist beforehand. Here is a list of reputable doctors to reputable nutritionists to refer to.
https://www.fvhospital.com/medical-services/dietetics-nutrition/#tab-our-doctors
That may be a lot of information, but here are the basics: feed your children fresh, whole foods, and help them to exercise regularly, effectively and safely.
Of course, there is no one set of rules that apply directly to everyone. A healthy growth plan provides challenges both technically (what exactly should I feed my child? How can I get my child to exercise safely and effectively?) but also lifestyle (how can I plan healthy meals that my family enjoys, and how can I make exercise fun and convenient?) .
Works Cited
- “Over training in Children.” Symmetry Physiotherapy, 1 August 2019, https://symmetry.physio/symmetry_blog/over-training-in-children/. Accessed 14 July 2022.
- “How to help children grow taller.” vinmec.com, 15 April 2020, https://www.vinmec.com/vi/news/health-news/pediatrics/how-to-help-children-grow-taller/?link_type=related_posts.
Accessed 14 July 2022. - “Growth Hormone Deficiency.” Johns Hopkins Medicine, https://www.hopkinsmedicine.org/health/conditions-and-diseases/growth-hormone-deficiency. Accessed 14 July 2022.
