Here are 9 tips that can help support healthy growth in children:
Read more: 9 tips to help children grow taller
- Encourage a balanced diet: A diet rich in nutrients, such as fruits, vegetables, whole grains, and lean proteins, is essential for growth and overall health. Avoid processed foods and sugary drinks, and encourage your child to eat a variety of nutrient-dense foods.
- Ensure adequate protein intake: Protein is necessary for building and repairing tissues, and it's crucial for growth. Good protein sources include lean meat, poultry, fish, eggs, dairy, legumes, and nuts. Aim to provide your child with 0.8 to 1 gram of protein per kilogram of body weight per day.
- Promote physical activity: Regular physical activity is important for promoting growth, maintaining a healthy weight, and supporting overall health. Encourage your child to engage in physical activities, such as sports, dancing, or hiking, that they enjoy.
- Provide enough calcium: Calcium is important for building strong bones, and it's crucial for height growth. Encourage your child to eat calcium-rich foods, such as dairy products, leafy greens, and fortified foods.
- Get enough sleep: Sleep is essential for growth and development, so make sure your child gets enough sleep each night. Aim for 9-11 hours of sleep for school-aged children and 11-14 hours for younger children.
- Avoid habits that can negatively impact growth: Habits such as smoking, excessive alcohol consumption, and the use of drugs can negatively impact growth and overall health. Encourage your child to avoid these habits.
- Manage stress: Chronic stress can impact growth and overall health, so it's important to help your child manage stress. Encourage them to engage in activities that promote relaxation, such as meditation, yoga, or deep breathing exercises.
- Limit screen time: Spending too much time in front of screens can negatively impact sleep, physical activity levels, and overall health. Encourage your child to limit screen time and to engage in activities that promote physical activity and movement.
- Consult a doctor: Regular check-ups with a doctor can help ensure that your child is growing and developing as they should. If you have concerns about your child's growth, it's best to consult a doctor who can evaluate and provide guidance.
Read more: 9 tips to help children grow taller