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How to grow taller: We teach you how to grow taller

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What you can control and what you can’t control

Several factors contribute to the final growth height of your son or daughter. Genetic factors are believed to account for 60 to 80 percent of your final height. Certain environmental factors, such as nutrition and exercise, often account for the remaining percentage.

Between 1 year of age and puberty , most people gain about 5 centimeters in height each year. Once puberty hits, your children are likely to grow at a rate of 10 centimeters per year. However, everyone grows at a different rate.

For girls, this growth spurt usually begins in the early teens. Children may not experience this sudden increase in height until their late teens.

How does puberty affect growth?

All children and adolescents stop growing in height after going through puberty. This means that as an adult he no longer increases in height.

However, there are certain things that parents can do during their children’s adolescence to ensure that they maximize their child’s growth potential:

1. Follow a balanced diet

During their growing years, it’s critical that kids and teens get all the nutrients their bodies need.

Your diet should include:

  • Fresh fruits
  • fresh vegetables
  • whole grains
  • proteins
  • dairy products

You should limit or avoid foods that contain:

  • sugar
  • Trans fat
  • Saturated fats

Vitamin D also promotes bone health. Common sources of vitamin D include tuna, fortified milk, and egg yolks. If you don’t get enough vitamin D in your diet, talk to your doctor about taking a supplement to reach your recommended daily amount.

For more information on nutrition and growth , click here!

2. Use supplements and vitamins

There are a few cases where supplements may be appropriate to increase height in children. For example, if you have a condition that affects human growth hormone production , your doctor may recommend a supplement that contains synthetic growth hormone.

3. Get adequate sleep

Sleep is the time your body grows, so getting enough sleep equals giving your body more time to grow. Get 9 to 11 hours of sleep a night if you’re a preteen or still in your 20s.

Human Growth Hormone is produced naturally in our bodies, especially during slow or deep wave sleep. Sleeping well and soundly will stimulate the production of growth hormone, which is created in the pituitary gland.

If during adolescence you regularly get less than the recommended amount of sleep, it can lead to complications. This is because your body releases growth hormone while you sleep. The production of this hormone and others can decrease if you don’t get enough sleep.

It is suggested that:

  • newborns up to 3 months sleep between 14 and 17 hours a day.
  • babies from 3 to 11 months have between 12 and 17 hours
  • toddlers 1-2 years old are 11-14 hours
  • toddlers ages 3-5 receive 10-13 hours
  • children from 6 to 13 years old have nine to 11 hours
  • teens ages 14 to 17 have eight to 10 hours

Getting more sleep can even increase growth hormone production , so your kids should get a good night’s sleep and take that power nap.

4. Stay active and exercise

Physical activity through play and sports stimulate the production of bone cells that will help form healthy and resistant bones that will reach the maximum size that the genes have planned. Exercise tones muscles, oxygenates tissues and promotes growth.

Regular exercise has many benefits. It strengthens muscles and bones, helps you maintain a healthy weight, and promotes growth hormone production.

Children in school should get at least an hour of exercise a day. During this time, they should focus on:

  • strength-building exercises, such as push-ups or sit-ups
  • flexibility exercises, such as yoga
  • aerobic activities, such as playing tag, jumping rope, or riding a bike

5. Practice good posture

Poor posture can make you appear shorter than you really are. And over time, sagging or slouching can also affect your actual height.

Your back should curve naturally in three places. If you slouch regularly, these curves may change to suit your new posture. This can cause pain in your neck and back.

Talk to your doctor about how you can incorporate posture ergonomics into your child’s daily routine. Depending on your needs, a standing desk or memory foam pillow may be all you need to correct your posture.

You can also practice exercises designed to improve your posture over time. If you’re not sure where to start, talk to your doctor. They can help you develop an exercise routine that is right for your child.

6. Understand that height depends on genetics

Understand that height is often determined through genetics . Scientists estimate that between 60% and 80% of your height is determined by your genes. That’s not to say you can’t grow tall if your parents are shorter; it simply means that having shorter parents means you are more likely to be shorter.

There are many factors that determine adult height. Many people believe that human height is determined by genetics alone, but that is not entirely true. Genetics is the main factor that determines how tall a person will be once they are done growing, but there are others.

Environmental and lifestyle factors also come into play during childhood and adolescence. Nutrition , for example, plays an important role in determining height. In fact, scientists have theorized that better nutrition may be the main reason the average human height has increased significantly over the last century. That’s why it’s so important to make sure children are well nourished, from the time they breastfeed until they’re fully grown.

7. Know the bone age of the body (age of bone maturity)

Bone age shows the maturation of the skeleton at a given time, it does not necessarily have to coincide with the real or chronological age of a child or adolescent.

Once someone is roughly 18-20 years old, it is very unlikely that they will be able to grow taller naturally. At that age, the growth plates in the bones, areas of the cartilage where the bones can grow more, have become solid. Growth plates are active during childhood, but once puberty begins , hormonal changes cause these areas to harden. In the female body, they usually finish fully developing around the age of 16 and sometime between the ages of 14 and 19 for the male body.

That means you can’t really get any taller once you’ve reached adulthood. It is still possible to experience small daily variations in height. These variations are the result of compression of the spinal discs during daily activities. As a result, it is possible to lose up to 1.5 centimeters in height during the day, which will be regained while you sleep. This variation is so small that it is hardly ever noticed.

For more information on bone age , click here!

8. Timely treat chronic diseases or illnesses

Treat illnesses as soon as your child feels sick because they stunt their growth. When he is very sick, his body focuses its energy on getting him better. This means that their growth may be stunted. Don’t worry because treating your disease will help you start growing again. Visit your doctor for proper diagnosis and treatment.

If your child’s growth slows because he was sick for a while, he can still catch up and reach his full height by improving his nutrition and taking care of himself.

In addition, there are some chronic conditions that affect the growth of children and adolescents. To learn more about this topic , click here!

9. Visit a child growth specialist

See a Sequoia Center doctor specializing in children’s growth if you are concerned that your child is shorter than average. Being short can be part of who you are, and that’s a good thing! At the same time, you may worry if everyone in your family is taller. Talk to your doctor to find out if you may have a medical condition that’s causing your shorter height that might require treatment.

For example, conditions such as hypothyroidism, lower levels of growth hormones , Turner syndrome, and serious medical conditions can stunt their growth.

Tip: If you have a medical condition that slows your growth, your doctor may supplement you with growth hormone treatment. This will help you overcome stunting, but it won’t make you grow taller than your genetics allow.

If you want to talk to a doctor specializing in child growth to advise you on how to grow taller, do not hesitate to contact us! We are specialists in child growth.

How to measure your child correctly?

There is a method used by pediatric endocrinologists specializing in children’s growth to correctly measure their height. To learn how you should measure your child , click here!

Factors Influencing Growth

Growth refers to the total growth of the external dimensions of the body, including the skeleton, with the exception of the head and neck. Many factors affect the growth of a child or adolescent. Growth and development can be affected by:


Genetics directly influences the height of the child, it is one of the most determining factors, the final height depends 60% on the genes that it receives from mom and dad.


A balanced diet allows the child’s genetic potential to be developed to the maximum, good nutrition must start from the womb until the end of growth in adolescence. The nutritional aspect is important for physiological functions, as well as for the physical growth process itself; Therefore, undernourishment would cause irrecoverable alterations in physical growth and hypernourishment would cause conditions of overweight and obesity.


Physical activity through play and sports stimulate the production of bone cells that will help form healthy and resistant bones that will reach the maximum size that the genes have planned. Exercise tones muscles, oxygenates tissues and promotes growth.


Night rest is essential for good growth. According to the endocrinologists, between 70% and 80% of growth hormone is secreted during sleep. It is important that the child does not interrupt his sleep hours or reduce them either, since the hormone cycle is not released properly if this occurs.

Environmental conditions

The climate and the environmental conditions of a certain geographical area influence the size that a human being can reach during his growth period. For example, in Scandinavian countries, people are often tall. While people who live in high-rise cities and have a smaller size.

Affection and love

Children with affective deficiencies grow less than other children of the same age. Stress and anxiety cause your body to secrete large amounts of somatostatin, a hormone that inhibits the release of growth hormone, thereby affecting your height.

Chronic diseases

Some important chronic diseases such as severe uncorrected congenital heart disease, classic celiac disease with all its expressiveness and not diagnosed at an early age, growth hormone deficiency, significant kidney disease, etc., can negatively affect the final height of the child.

Sanitary conditions

The lack of general hygiene, access to drinking water, the detection and control of diseases, vaccinations and the lack of access to more frequent medical check-ups are setbacks that affect the growth of children since timely detection of changes in the growth of a child.

race and sex

In terms of sex, girls are generally shorter than boys, race is a determining factor in the growth of a child due to the lifestyle that he assumes in the place where he is born, grows and develops.

If you want to talk to a doctor specializing in child growth to advise you on how to grow taller, do not hesitate to contact us! We are specialists in child growth.

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