Now that we are grownups with picky kids, we cannot repeat the past by forcing our children into something they despise. Instead, sit down, have a sincere talk, and answer these questions for them: “What makes you grow tall?”, “Did diet affect your height growth?”, and “How can we plan a good diet?” Today’s article will equip you with all the information you need for the discussion. Discover the wonders of height growth Unlike common opinions that assume human stature solely depends on genetics, your height is influenced by many factors. DNA codes only account for 60–80%, which means if you are lucky enough to have tall biological parents, you can grow tall more easily than others with short genes. So, how does the grow-tall mechanism work, and what truly prevents us from conquering the ultimate height? Special tissues in our body, known as cartilage cells, are in charge of bone formation and lengthening in our growing years. Most cartilage tissues are found in the growth plates (epiphyseal plates) between the two ends of our long bones. During maturation, our body mass produces various hormones, some of which actively trigger the growth plates to develop, stretching our body vertically. Growth hormones: Mainly produced by the pituitary gland in our brain, these chemicals are the key to a towering height since they directly influence the epiphyseal plates. Researchers indicated that children suffering from growth hormone deficiencies (GHD) tend to grow at a significantly slower rate [1]. Moreover, GHD kids are facing more health problems like a high risk of obesity, fragile bone structures, poor memory, emotional distress, anxiety, etc. Sex hormones: Estrogen in females and testosterone in males are two sex hormones that regulate the reproductive system. When we enter puberty, sex hormones will increase dramatically to signal the maturation of reproductive organs. During this period, boys and girls also experience a height spurt that adds a considerable 6-7 inches to their adult stature [2]. Thyroid hormones: Research documents highlighted the essential role of thyroid hormones in human linear growth and skeletal development, not to mention their dynamic impact on the metabolism [3]. These substances ensure that our body can absorb the nutrients fully from daily meals to grow healthy. Does diet affect height growth? After understanding how the height growth mechanism works, we can confidently state that what you consume will make or break your body. Though height varies among countries and ethnicities, children from developed and financially stable regions in Europe and America tend to be taller than those from underdeveloped or developing ones [4]. Experts believe this height gap is due to malnutrition, which limits their growth potential. What can you eat to grow taller? “Your diet is a bank account. Good food choices make good investments” is the most relatable saying that 100% conveys our message. Though one dish cannot change much, plenty of meals can form your eating habit that, in the end, determines your overall wellness. So, here are the essential food groups that your children should have in their diets: Protein: Parents should prioritize lean protein from chicken, turkey, fatty fish (salmon, tuna, or sea bass), and plant-based products (tofu and nut milk) that help boost mass muscle production and bone density. Fruits and vegetables: Greens are a must-have for a well-rounded diet as they are outstanding sources of fiber, minerals, and vitamins. Broccoli, kale, lentils, and green beans are rich in vitamins A, D, and K that strengthen your immune barrier and support digestive function. On the other hand, juicy fruits like tomatoes, watermelon, oranges, limes, and pomelos will give you an extra hydration boost. Meanwhile, crunchier ones like cucumbers, winter melons, and figs provide bonus nutrients for your hair, skin, and bones. Healthy fats: Unlike saturated fats that lead to overweight, mono-saturated fats in fish and nuts are excellent for your mind and body, especially the heart. Dairies: If your children are good with dairy products, you should include them in their meals, as they possess an ideal amount of calcium. For non-milk-drinkers, cheese and yogurt make great alternatives. Grains: Although many health enthusiasts dislike grains for their carbohydrate content, a moderate amount supports our body. Brown rice is a superior choice to white rice because it is denser in nutrients. A tip to spice up the diet is to include diverse food groups in a dish. For example, you can chop up your favorite fruit and the not-so-palatable greens, then give them a good mix with a dressing of choice to make a hearty salad. For busy bees, just roast your protein with veggies, and you will have a delectable and nutritious dish in the blink of an eye. Try it yourself! What eating habits hinder your height growth? Drinking too much alcohol or soft drinks: Alcohol and soft drinks are true nightmares for bone growth as they mix up the metabolism enzymes in our body, restricting normal nutrition absorption. Plus, tons of artificial colorings and sugar in Coke and soda may result in severe diseases like diabetes and kidney failure. Smoking: Smoking from a young age not only stunts your growth but also poisons your lungs with nicotine, raising the risk of cancer. Over-consuming fast food: Most nutrients in foods are gone during the deep-frying process, and what is left are oily, greasy junk foods. Moreover, kids addicted to hamburgers, fries, hotdogs, corn dogs, etc. are more likely to have higher cholesterol levels, which cause heart disease. In conclusion, Only after genetic inheritance does nutrition play a determined role in defining the final adult height of the kids. As parents, we must ensure children attain enough food from their daily meals, drink water properly, exercise regularly (swimming, running, skipping, etc.), and sleep tight to fully grow. In case your kids are a bit behind on their recommended nutrition intake, you may talk to doctors and consider adding supplements to their diets. Ideally, we recommend NuBest Tall, NuBest Tall 10+, Doctor Taller, and Doctor Taller Kids for that extra helping hand. - - - - References: [1] AD; R. E. (n.d.). Growth hormone deficiency in children. Pituitary. https://pubmed.ncbi.nlm.nih.gov/18425584/ [2] V; A. (n.d.-a). Growth and normal puberty. Pediatrics. https://pubmed.ncbi.nlm.nih.gov/9685454/#:~:text=Age%20at%20takeoff%20is%20highly,%2C%20respectively%2C%20in%20these%20children. [3] Kim, H.-Y., & Mohan, S. (2013, June 28). Role and mechanisms of action of thyroid hormone on skeletal development. Nature News. https://www.nature.com/articles/boneres201311#ref-CR1 [4] Van Rossem, R., & Pannecoucke, I. (2019a, January 2). Poverty and a child’s height development during early childhood: a double disadvantage? A study of the 2006–2009 birth cohorts in Flanders. PloS one. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6314581/ NuBest
