How can you grow taller? What factors affect your height?

First of all, we must be clear that the biggest factor affecting height is heredity. Height change is a developmental process and will be affected by many aspects of the acquired environment such as diet and living habits. However, heredity still accounts for 70% of the factors that determine height, and acquired factors only account for about 30% - 70% is determined by fate, and 30% depends on hard work!

Genetics really can't be changed. Unless you can take a time machine to your parents' wedding and angrily rebuke them for not getting married - by the way, if this happens, will you disappear on the spot?

Let’s get back to the topic. What factors can we intervene in later life?

The first factor is, of course, nutrition. Adequate nutrition can ensure the healthy development of the body. From bone growth to the normal functioning of endocrine, nutrition is the basis for height to reach the genetic ideal value.

Nutrition now knows that there are more than 40 essential nutrients for the human body, such as protein, carbohydrates, fat, calcium, iron, iodine, vitamin A, vitamin B1, vitamin B2, vitamin C, etc. We all need to obtain these nutrients by eating food to meet the body's needs for these nutrients.

However, for growing taller, the most important three are calcium, vitamin D and protein.

Among them, calcium is closely related to the strength and structure of bones, vitamin D can promote calcium absorption, and protein is an important raw material for the synthesis of bone organic matter.

Dairy products are the best source of calcium. Milk, yogurt, cheese and other dairy foods are recommended calcium supplements. In addition, green leafy vegetables and soy products are also rich in calcium. The Chinese Dietary Guidelines recommend that children should consume 500 grams of dairy products per day.

The best source of vitamin D is not food, but "sun exposure". When human skin is exposed to the sun without clothing or sunscreen, 7-dehydrocholesterol in the subcutaneous tissue will synthesize vitamin D, so sufficient sun exposure is an important condition for the body to obtain vitamin D.

Protein is very important. Protein is both a structural component of cells and a basic component of enzymes in the body. Although many foods contain protein, it is important to remember that protein must be supplemented with high-quality protein. High-quality protein refers to the protein in animal foods such as fish, poultry, eggs, meat, milk, and soy products. Therefore, meat, eggs, milk, and soy products are indispensable.

The second major factor is exercise. Moderate physical exercise can stimulate the secretion of growth hormone, promote bone growth, and improve blood supply and metabolism. School-age children can do upward jumping exercises, such as skipping rubber bands, kicking shuttlecocks, and various ball games; teenagers can do high jump and other bouncing exercises and whole-body exercises, such as basketball and volleyball. Weightlifting, barbells, shot put, discus and other weight training are best not practiced before the age of 18. As mentioned earlier, outdoor sports and sunbathing can also increase the production of vitamin D in the body.

The third factor is sleep. Growth hormone reaches its peak during deep sleep at night. Children aged 3 to 6 should sleep 10 to 12 hours a day; elementary school students and junior high school students should sleep 9 to 10 hours; high school students should sleep 8 to 9 hours a day. In order to enter a deep sleep state as soon as possible, it is best to let the child fall asleep before 10 o'clock in the evening. When it comes to the secretion of growth hormone, it is also important to keep the child in a happy mood. If the child is under a lot of pressure and depressed, it will also affect his height.

In short, eating a proper diet, taking good exercise, and sleeping well are the tips for growing taller. However, it is not necessary for everyone to be tall, right? Being different from others and having a little "imperfection" is also a kind of beauty.