What is the food that helps height?
And when does the body stop growing?
Human height is affected by many factors, the most important of which is genetics. If parents are short in stature, children are likely to be as well, and gender also affects height. Women are usually less tall than men, and some pathological conditions can affect human height;
Such as gigantism, dwarfism, untreated wheat allergy, arthritis, cancer, Down syndrome, and others. In addition, physical activity plays an important role in the growth and length of children, as it contributes to stimulating the secretion of growth hormones, and nutrition is one of the factors Affecting the length as well;
Proper nutrition that includes food sources of various vitamins and minerals helps the body grow.
Even in the case of a healthy diet, the height will not increase in most people aged 18-20 years, due to the closure of growth plates (Growth plates), which leads to a halt in the process of bone elongation, and these plates usually close in females at the age of 16 years, and between 14-19 years in males, slight differences in height may occur throughout the day;
Where daily activities affect the cartilage and fluid in the spine, causing a slight decrease in height.
food that helps
It is recommended to follow a balanced diet to increase height, especially in the first five years of a child's life and during puberty;
As they are the two main stages of increasing height, it is also recommended to avoid eating fast food;
This is because it interferes with the absorption of important nutrients, and among the elements that must be focused daily in these stages are the following:
Proteins: where protein is a necessary element for the various organs of the body, hormones, muscles, and bones;
Where these proteins consist of amino acids, and it is worth noting that the growth hormone consists of approximately 191 amino acids, which means that a lack of protein may lead to impeding growth, decreased muscle mass, and reduced bone growth, as its deficiency leads to weak production of growth factor-like insulin-1;
which plays a role in the longitudinal growth of bones, and therefore it is recommended to add foods rich in protein to the diet;
Such as dairy products, fish, eggs, chicken, and soybeans.
Carbohydrates: Where the body’s energy needs increase during the period of rapid growth, and carbohydrates are decomposed after eating into glucose, which provides the body with energy, ensuring that proteins are not degraded for energy. It is worth noting that simple carbohydrates;
such as refined flour, sweets, and sugar;
cause a sudden rise in blood sugar levels, which leads to the secretion of the hormone insulin;
High levels of it in the blood inhibit the activity of growth hormones.
Calcium: Calcium is an essential mineral for bone formation, and the deposition of this mineral during the growth period is at its highest, as the bones store larger amounts of it, which leads to their stronger growth and increase in length. Milk products, sesame seeds, and green leafy vegetables are among the sources. Rich in calcium.
Vitamin A: Vitamin A contributes to the process of bone formation, and also contributes to maintaining calcium levels in the bones, which contributes to their strengthening. In addition, the deficiency of this vitamin impairs bone growth, which leads to short stature, and there are many food sources. for vitamin A;
These include eggs, dairy products, sweet potatoes, carrots, green leafy vegetables, and mangoes.
Vitamin D: Vitamin D is one of the important elements for the development of the skeleton, and the growth of bones and muscles. It also plays a key role in the absorption of calcium and phosphorous;
They are two important elements for the growth and strength of bones, and its deficiency may lead to weak bone growth, a decrease in height, and it increases the risk of osteoporosis, and fractures. Vitamin D can be obtained through exposure to sunlight, or through food sources;
such as mushrooms, eggs, fortified foods, and fish;
Caltona, salmon.
Zinc: Zinc is one of the important elements for growth and development in the various stages of life, and it also has a role in protein synthesis, cell division, in addition to being necessary for the production and secretion of growth hormone, and this mineral contributes in cooperation with protein to the proper growth of bones, and its deficiency has been associated with impeding growth, and from its food sources;
Oysters, eggs, chicken, nuts, oilseeds, and legumes.
Other steps to increase height
Increasing height for an adult is highly unlikely, but there are some steps that may help to achieve maximum growth during adolescence, and these steps can be continued after this stage;
In order to maintain height and promote general health, the following are the most important steps:
Use of nutritional supplements: where there are some few cases in which supplements can be used to increase height in children, or prevent height deficiency in the elderly, as the doctor can recommend artificial growth hormone supplements if there is a problem affecting its production, and supplements can also be recommended calcium, or vitamin D;
To reduce the risk of osteoporosis in the elderly, but it is recommended in other cases to avoid using supplements that claim to increase height.
Get enough sleep: Lack of sleep during adolescence can affect height;
The body produces growth hormone during sleep, and lack of sleep can reduce its production.
Increasing physical activity: This helps to strengthen muscles and bones, and promotes the production of growth hormone, in addition to maintaining a normal weight. School-age children need at least an hour of exercise a day, and they can focus on strength exercises, flexibility, and aerobic exercises, On the other hand, exercise helps adults reduce the risk of osteoporosis, which can cause a decrease in height, so walking, yoga, or tennis can be practiced several times a week.
Maintaining the correct posture while sitting, sleeping and standing: The incorrect posture makes a person appear shorter than his true height, and it is worth noting that the back naturally bends in three areas, but the convexity and slouching continuously may change these curves, which can cause pain in the abdomen. Neck and back, and you can consult a doctor to find out the steps to reach the correct position, and some exercises can help.
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