Adolescence is a crucial period for rapid growth in weight and height. Girls can experience peak growth of 10-12 cm, and boys about 12-15 cm per year. Master, Doctor Nguyen Anh Duy Tung, a specialist in nutrition and dietetics at Tam Anh General Hospital, TP HCM, stated that in addition to genetic factors, nutrition, physical activity, and sleep also influence a child's growth process.

Scientific nutritional regimen

Girls tend to experience strong growth between 8 and 13 years old, and boys between 9 and 14 years old. A child's diet needs to ensure adequate carbohydrates, fats, proteins, vitamins, and minerals. Emphasize increasing calcium, protein, vitamin D, zinc, and iron to support muscle development, nourish strong bones, and maximize height. Daily meals should prioritize white meat, fatty fish, green vegetables, fresh fruits, whole grains, and fresh milk.

In addition to three main meals, children can have two to three snacks to meet their body's energy needs during rapid growth. Skipping breakfast is not recommended, as this is the most effective time of day for nutrient absorption. Limit processed foods, fast food, and sugary carbonated drinks to manage weight and prevent overweight or obesity.

Physical exercise

Children should spend about 30-60 minutes exercising and engaging in appropriate physical activities. Regular physical activity stimulates the body to release growth hormone and develop a strong musculoskeletal system.

Strength and endurance exercises such as swimming, basketball, volleyball, jump rope, cycling, and running help increase body flexibility and support height development. However, it is necessary to choose an intensity appropriate for each child's physical condition, avoiding overtraining, which can put stress on joints and lead to injuries.

Adjust posture

Incorrect posture while walking, standing, sitting, or sleeping can affect bones and joints, leading to conditions like rounded shoulders, C-shaped neck, or scoliosis in children. If prolonged, this condition can affect height and physique, and even lead to musculoskeletal diseases later in life. Children need to develop habits of keeping their back straight when studying, avoiding lying on their stomach or sitting in one position for too long, and keeping their head straight and shoulders broad when walking or standing to reduce spinal pressure.

Increase outdoor activities

Sunlight helps synthesize natural vitamin D, supporting the body's efficient absorption of calcium. Children who spend a lot of time watching television, using computers, or phones can affect their sleep and daily routines, thereby limiting height growth during adolescence. During summer breaks, parents should encourage and create opportunities for children to engage in more outdoor activities and play.

Get enough sleep, on time

Adolescents need eight hours of sleep daily, going to bed early before 22h. Nighttime is when the body strongly secretes growth hormone (HGH), especially during deep sleep. Parents should monitor their children's daily schedules to remind them to go to bed on time, thereby promoting better height.

To effectively support children's growth, Doctor Tung advises parents to bring their children for regular clinical examinations, reviewing their nutrition and rest regimens. Body composition analysis methods using the InBody 770 machine and micronutrient testing using high-performance liquid chromatography (UPLC) technology help assess physical condition and identify nutrient deficiencies or excesses. From this, doctors can create personalized nutrition plans, appropriate for their age, to help children achieve optimal height and physical development.

Quoc An