How tall can girls grow during puberty

Every teenage girl wants to grow taller, but for many people it is unrealistic to grow very tall due to the limitation of their innate size. However, it is still possible to grow a few centimeters based on their innate size through acquired efforts. So what should girls do if they want to grow taller? What are the foods that help grow taller? The following editor will tell you.

What should adolescent girls do if they want to grow taller?

1. Stair climbing

For adolescent girls, climbing stairs moderately can not only get physical exercise but also stimulate the knee bones. If possible, you can jump up the stairs with one foot every day, one step at a time. When one foot is too tired, switch to the other foot. If you persist for a long time, your bones will be strong and you can also achieve the effect of growing taller.

2. Hanging

Do this exercise on a horizontal bar or on a hanging bar at home, once every morning when you wake up and once before you stay up late.

Method: Hold the bar with both hands, lift your feet above the ground, tighten your whole body, and shake your waist, hips, and legs slightly. After hanging for 2-3 minutes, rest for 2 minutes and do it again. You can do 5 more weighted hangings after 10-15 times - tie a 5Kg hanging object on your ankle. Rest for 2 minutes after each exercise. This method is considered very reasonable by many people who have perseverance and plenty of time!

3. Exercises that stimulate the growth of strong bones

Keep your backpack close to the floor, close your knees, lean to one side, as close to the floor as possible, and take a deep breath (you will feel a little pain). While breathing, turn your knees back to the back of the body, and then lean to the opposite side while breathing. Do this posture for 3 sets, 10 times each set.

4. Small fitness exercise before going to bed

Don't forget the desire to grow taller before going to bed. Before going to bed, we do splits and stretching exercises to relax muscles and stretch nerves, do lazy postures in bed, or touch toes with both hands, rest for 2 minutes, and then immediately go into sleep mode to relax the whole body and avoid oppressive energy in the legs and torso. Perseverance will produce rich growth effects.

5. Diet structure should be healthy for both body and mind

The diet should be reasonable and comprehensive. Nutrition is the material condition for human growth. The healthy growth of girls requires high-quality protein, sufficient calories, calcium, zinc and various vitamins. It is said that more than 80% of our girls have serious imbalance in nutritional intake, which will inevitably lead to a lack of nutrients such as calcium, iron and zinc that are beneficial to the development of girls. It is not surprising that children will gradually become fat, short and underdeveloped.

6. Maintain a stable lifestyle

It is not without reason that the quality of sleep directly affects height. In other words, only by sleeping well can you grow taller. Without good sleep quality, the metabolism of growth hormone in girls will be inhibited, resulting in incomplete development. But I found that many of our parents only expect their children to spend more time studying and training and ignore their bedtime.

7. Sports competitions are essential

You can participate in more physical exercise in your daily life, and participate in more sports and fitness club activities on campus, such as swimming, skipping rope, playing football, etc. These exercises are helpful for physical growth, and these aspects should be improved.

8. Spiritual Elements

A poor mentality will affect the brain and endocrine system, which will also affect growth. Parents should not blame or severely punish their children, because such actions will cause children to be depressed, which is not good for the growth and development of girls. Parents should pay attention to the spiritual cultivation of children, let them have a good mentality, and avoid negative emotions and too heavy mental burdens.

9. Sunbathing promotes growth

There is a substance in the human skin called 7-dehydrocholesterol, which can produce vitamin D under direct exposure to ultraviolet light. Vitamin D promotes growth and bone thickening. If girls ignore sunlight exposure, they will lack vitamin D and lose carbohydrates, and they will not be able to grow taller. So first of all, you must learn to sunbathe scientifically, and try to let your baby sunbathe for 1 to 2 hours. Let teenagers and children participate in more outdoor activities and play games, so that they can naturally get sun exposure during the games. When exposed to the sun through single-sided laminated glass, ultraviolet rays are reduced by 60%. It is also unreasonable to sunbathe while wearing a sun hat. Sun exposure should be minimized.

Seven foods to help you grow taller

Improvement ingredient 1: Black soybean

Soybeans are recognized as high-protein foods, and black soybeans have the highest protein content. Black soybeans are low in calories, so you don’t have to worry about gaining weight if you eat more. It can be cooked with rice into rice, or ground into black bean milk. If children are allergic to black soybeans, they can eat peanuts.

Improvement ingredient 2: Raw eggs

Generally, children are not prone to aversion to eggs, especially egg white (protein) which is rich in protein. Eggs are high in protein and are the best food for growing children. Although egg yolks are high in cholesterol, it is not likely to be a big problem as long as the number of eggs consumed daily is controlled. Limit the amount of eggs you eat to 1-2 per day.

Improvement ingredient 3: milk

If you want your child to grow taller, milk is an indispensable food. Because milk contains calcium, a nutrient that is beneficial to bone growth. Drinking 3 cups of milk a day can provide the high-quality protein necessary for growth. But there are also children who don't like the smell of milk. If your children don't like drinking milk, why not let them drink yogurt and eat cheese.

Improved ingredient 4: Broccoli

Broccoli contains iron and calcium. Children who are in the process of growth and development need to supplement calcium and iron, so they can eat more spinach. However, many children are very resistant to broccoli. Children usually don’t like broccoli that is prepared according to the taste of adults. So you can chop the broccoli and mix it into the omelette rice.

Improved ingredient 5: Tuna

Tuna contains protein and calcium. The calcium in tuna is easier to digest than the natural plant calcium contained in other seaweeds, which is very helpful for the growth of children. In addition, seafood such as anchovies, whitebait, smelt, etc. that are eaten with bones and meat are all good foods.

Improvement ingredient 6: carrot

Contains vitamin A, which can assist in the production of protein. But carrots have a unique smell, especially the cube-shaped ones, which have a stronger smell and children don’t like it. Therefore, if you want your child to eat carrots, you can consider mixing them with apples to make juice. You can also cut the carrots into small cubes and add other seasonings to make egg fried rice.

Improvement ingredient 7: Orange

Oranges are sweet and delicious. I believe there is no child who doesn’t like eating oranges. Oranges contain vitamin C, which can help digestion and absorption of calcium. Other fresh fruits such as strawberry sprouts, jackfruit, grapes, kiwis, etc. also contain vitamins. Usually, this kind of fresh fruit can be made into fruit salad or dessert for children.

Summary: Through the article we know that height can be improved on the basis of acquired efforts. Most girls are always troubled by their height during puberty. They are very envious of others who are always thin and tall, and they also want to have a happy body shape. So start eating more eggs, milk, broccoli, carrots, and tuna from today.