Try not to eat too much at night, but drinking a little milk is helpful to sleep, and adequate sleep is of great help to grow up. In the morning, the richer you eat, the better. Of course, eggs and milk are very nutritious. They contain a lot of protein and calcium. Drinking them for a long time is of course good for growth and development. Whether the height is satisfactory or not depends on several factors. First, genetic factors, accounting for 70%, and other conditions, including sports, nutrition, environment and social factors. In order to make children grow taller, parents should pay attention to the following points: First, don't miss the rapid growth period. When does the height grow fastest in the process of children's adolescent development? Studies have confirmed that the height of most Han children in China is about 12 years old for girls and 14 years old for boys. Over 90% of girls have the fastest growth in height at the age of113, while boys are between13 ~15. In order to make children grow taller, parents should pay special attention to children's nutrition and exercise during the rapid growth period. Second, we should pay attention to nutrition, which is the key to children's physical growth. The energy, protein and amino acids required for normal physical growth must be supplied by food, mainly meat, eggs, beans and legumes. Bone formation also needs sufficient calcium, phosphorus and trace manganese and iron. Insufficient calcium intake and vitamin D deficiency will lead to insufficient bone mineralization, vitamin A deficiency will make bones shorter and thicker, and vitamin C deficiency will make bone cells become brittle and brittle, which will affect bone growth. At present, the general family should have comprehensive and sufficient nutrition in a well-balanced diet. Parents should be careful not to let their children develop the habit of partial eclipse, let alone let their children eat too many snacks and affect the intake of important nutrients. Third, don't ignore that physical exercise can strengthen the body's metabolic process, accelerate blood circulation, promote the secretion of growth hormone, and accelerate the growth of bone tissue, which is beneficial to people's body length. The following kinds of exercises have certain effects on height increase, so you might as well try them. 1. The hanging swing uses a horizontal bar or a door frame, and the height should be such that the body hangs on the bar and the toes can just leave the ground. Hold the bar with both hands, the distance is slightly larger than the shoulder width, and the feet are close together, then the body swings back and forth, not too much, and the time should not be too long. It is best to arrange the exercise every morning, and keep the body relaxed and drooping for 20 seconds. Young men should do it10 ~15 times and young women should do it 2 ~ 6 times. 2. Touch the preset objects with both hands when jumping up and down, which can be roadside branches, basketball baskets or ceilings. Jump with your feet and do it 30 times. Take a break and hop with your left and right feet, as above. 3. When playing basketball in ball games, actively strive for rebounding and jump to break the ball; Try to jump up when playing volleyball, and do more smash and block; Practice jumping up and hitting the ball on the forehead in football. 4. Jumping exercises can be one-legged jump, frog jump, triple jump, multi-stage jump and vertical jump in situ. Fourth, don't forget to create a good living environment for children. Abnormal mental nervous system can also affect children's physical growth. If parents divorce, the relationship between children and guardians is abnormal, children are often abused, or children are seriously stimulated, their growth rate will gradually slow down, making their height below the lower limit of normal children of the same age and sex. Short stature will aggravate children's inferiority complex, which is due to the psychological and social stimulation suffered by children, which affects the spread of nerve impulses from the cerebral cortex to the hypothalamus, thus inhibiting the secretion of growth hormone by the pituitary gland. When the children's environment is treated well, the growth rate can return to normal. Five, don't forget the active prevention and treatment of chronic diseases in children and adolescents should be actively treated. Long-term diseases such as chronic infection, chronic hepatitis, chronic nephritis, asthma, heart disease and anemia can affect growth and development. Genetic diseases of bones, such as osteochondral dysplasia, will also limit bone growth. "mom! It's all because of you that I was born so short. "Jia Xiang, a junior high school student, has been sitting in the front rows since primary school. Seeing that her height is getting worse than other students, she angrily complained to her mother. "Who told you not to drink more milk, and you usually don't exercise! "Mom didn't good the spirit ground to answer him. When children are growing up, parents not only care about their health, but also care about whether they can grow tall and strong in the future. Pediatric clinics and online health consultation websites often see parents anxiously asking, "Doctor, why is my child not tall?" "Is it helpful to drink more milk? Some impatient parents even inquire about the prescription of "increasing height" everywhere, hoping that their children will grow a few centimeters. However, some people think that people's height is genetically determined, and nutrition and exercise do not play a big role. How high a person can grow is born, or does he have to work hard the day after tomorrow? What can a developing child do to have a chance to be superior? Judging from the growth rate of bone age, people gradually grow taller in the process of growth, which is the result of bone growth and development, and is mainly manifested in the growth of lower limb bones and vertebrae. The growth of lower limb bone is formed by the growth plates of femur and tibia. Growth plates are located at both ends of the bone. Stimulated by growth hormone secreted by pituitary gland, they will proliferate cartilage continuously, and the new cartilage will become hard bone after calcification, so the bone will become longer and wider. From birth to 1 year-old, the child's growth is the fastest stage in his life, and then the speed gradually slows down. Until puberty, sexual hormones start to interact with growth hormones, and the child's height and weight begin to increase sharply. Wang Zhihong, an attending physician in the Department of Orthopaedics of National Taiwan University Hospital, pointed out that the progress of a person's height should be evaluated together with the "bone age" (the age of bone growth and development), not just by the general age. Some precocious children, the progress of bone age is faster than the actual age, and their height is more prominent than that of children of the same age at first, but it may not be that adults will be taller in the future. How long can our height grow depends on the closure of the whole body growth plate. If the growth plate is closed, it means that the bones have matured, the bones no longer grow, and the height will not increase. What factors will influence a person's height? Heredity determines the height of your body. The most important determinant that affects the height of your child is heredity. "The correlation between parents' height and children's height is as high as 80%, and the influence of parents is half," said Wang Zhihong, an attending physician in the orthopedic department of National Taiwan University Hospital. Therefore, if the parents are not tall, the height of the child is generally not particularly prominent. However, there are exceptions. Mr. Yang, who works in a construction company, is only 160 cm tall, and his wife is not tall. However, both his sons have broken the genetic restriction. One is over 180 cm tall, and the other is over 170 cm tall. Friends all joked that this is the masterpiece of the "genetic mutation" of Yang's husband and wife. For this special case, Li Junxian, a pediatrician in Xinguang Hospital, pointed out that the height of a person is not determined by a single specific gene. Most people have high genes and short genes at the same time. Whether they are tall or short depends mainly on which one is genetically expressed. "So in a family, sometimes one child is tall and the other child is short," Li Junxian explained. However, doctors believe that the height gap between parents and children is more than ten centimeters, which is purely a minority. Most children are still similar to their parents after their development. Seeing this, many parents who are not tall may be disappointed. Since genes decide everything, can the efforts made the day after tomorrow help? In fact, in addition to genes affecting the height of the body, other related factors can not be ignored. "Suppose your genes decide that you can grow to 160 cm, but your malnutrition and lack of exercise probably won't make you grow to this height," said Li Junxian, who thought it was equally important to work hard the day after tomorrow. Nutrition and exercise can help people grow taller, which is a comprehensive performance. In addition to genetic congenital limitations, the following factors will also affect children's future height: ▓ Adequate and balanced nutrition is definitely the key to success for children to grow taller. According to the suggestion of the US Food and Drug Administration (FDA), the indispensable nutrients include protein, calcium, vitamin A, vitamin C, vitamin D, minerals magnesium and zinc. Protein is the basic substance that constitutes and repairs the muscles, bones and tissues of human body. Lack of protein will lead to stunting and atrophy of bones and muscles. Animal foods such as meat, seafood and milk are complete protein sources, while plant sources can be obtained from beans, grains and drupes. Calcium is the raw material for making bones, which can promote growth and increase bone density. Therefore, drinking two cups of milk every day is a good way for children to accumulate bone. Vitamin D is another nutrient that makes bones strong. Besides being obtained from milk, salmon, tuna and other fish, people can make vitamin D by sunbathing for10 ~15 minutes every day. Mineral zinc is an indispensable nutrient for infants' development. Dutch studies have found that insufficient zinc intake during infant development will lead to stunting. In addition, according to many foreign studies, children can reduce the incidence of diarrhea by taking enough zinc. Foods rich in zinc include meat, liver, seafood (especially oysters), eggs and wheat germ. "Iron is also important for growth and development," added Weng Huiling, a nutritionist at National Taiwan University Hospital. However, according to the national nutrition survey conducted by the Department of Health, Chinese women generally have iron deficiency over the age of 4, while men have a higher iron deficiency rate in adolescence and over 65. So growing children should eat lean meat, animal liver, egg yolk or dark green vegetables to get enough iron. ▓ Sports Many people think that bouncing sports such as skipping rope and playing basketball will help them grow taller, which is true from a medical point of view. According to the research, it is found that excessive compression of the growth plate will cause growth retardation, but moderate and intermittent compression or stretching of the growth plate can stimulate its growth. Therefore, children and teenagers who want to grow taller have to do sports, especially some bouncing sports. However, excessive weight training such as gymnastics and weightlifting will hinder growth, and doctors suggest that it is best to avoid it during the growth stage. ▓ Hormone secretion The secretion of many hormones in the human body dominates or affects our growth and development, such as growth hormone, sex hormone, thyroxine, parathyroid hormone and insulin. ▓ Sleep As mentioned earlier, people's growth is mainly influenced by growth hormone, which is secreted especially vigorously at night. Therefore, if you want to grow taller, don't stay up late at the expense of sleep time, and go to bed before 1 1 as much as possible. ▓ Diseases Congenital diseases such as heart, kidney, lung and liver, bone diseases, endocrine and metabolic diseases, and chromosomal abnormalities such as Turnur syndrome will all affect normal growth and development. Except for a few people who are short because of family genetic factors, if they are malnourished, they can catch up with them by supplementing nutrition, but if they are abnormal growth caused by diseases, they should seek medical treatment as soon as possible. Many parents are troubled by how to judge whether their children are growing normally, and sometimes even worry too much, forcing their children to eat hard, or asking around for the secret recipe of "increasing". Doctors suggest that parents can evaluate their children's growth from two aspects: measuring their height every six months. Under normal circumstances, children will grow at least 5 ~ 6 cm tall every year before puberty. If children grow less than 4 cm a year, parents should take their children to pediatrics and ask doctors to evaluate and further understand the reasons for growth retardation. Refer to the growth curve table in Children's Health Handbook. If a child's height is lower than the third percentile of the same age group, it is regarded as pathological short stature and needs to be examined and treated. However, parents should not be too happy when children are superior to others. If the growth curve exceeds the 97th percentile of the same age group, it may be abnormal and must be checked and confirmed. ▓ Excessive pressure of psychological factors will cause endocrine dysfunction of human body, which will lead to insufficient secretion of growth hormone, thus limiting growth. In addition, too much pressure will also cause gastrointestinal dysfunction. Children not only have a bad appetite, but also have poor absorption capacity, which will lead to malnutrition in the long run, and it is very difficult to grow taller. The secret of growing tall and strong. Although genetic restrictions make us have to "listen to fate", both doctors and nutritionists believe that the most effective way to "do our best" is to start with diet and cooperate with regular exercise. It is not difficult for parents to make their children grow tall and strong as long as they grasp a few secrets of diet.