Your kids are 14 now, and they are getting closer to becoming an adult. But you might wonder whether or not they reach the age limit of physical growth and getting closer to the desired height. Then you start looking for ways on how to grow taller at 14, and you are here.
Keep reading the article to find what you want!
What to expect at 14
The average height for 14-year-old girls in the U.S is about 5’2” while the 14-year-old boys’ average height is around 5’37”.
But remember that the height for a 14-year-old boy or girl changes depending on different factors such as genetics, diet, living environment, etc. Additionally, you should check whether or not your children have growth spurts during their adolescent years.
In case you are curious about when they go through their growth spurts, here is a reference you can consult:
- For girls, puberty often starts when they are between 10 and 14, and they can gain about 3 to 3 ½ inches per year during this time [1].
- For boys, it often begins between the ages of 12 and 16, and they can add about 4 inches per year during this time [1].
There is one thing that might affect their height growth at this stage; that is growth hormone deficiency. As you know, if the pituitary gland doesn’t release enough hormones, it will slow down or even stop growth. Note that GH deficiency can happen at any age, and the most common sign in children and teens is slow development to less than 2 inches every year.
Still have some issues with height growth?
Your children now begin their puberty, and you wonder whether or not they continue growing at 14. This depends on the gender. As compared to the girls, the male peers often get a later start. While most girls stop growing taller by age 14 or 15, most boys complete their growth at 16.
You can expect your kids to get a total of about 7-9 inches during their puberty before attaining their full adult height. So, if they are still 14, you need to consult different ways to grow taller at 14 as soon as possible.
How to grow taller naturally at 14?
After going through puberty, kids generally stop growing taller. But since your kids are just 14 years old, you can follow our guide below to make sure that you can maximize their potential for height growth.
Optimize your kids’ diet
The number of needed calories for kids between 14 and 16 changes from 1,800 to 3,200 per day, according to gender and activities in a day [2].
At this age, they tend to eat more fast food, processed food, and sweets. But good nutrition is what they need for their optimal growth. So, you need to prepare a healthy diet and reduce the frequency of junk snacks. To be honest, your kids are smart enough to understand why you do it.
For example, you can serve about 7-8 ounces of grains with half of whole grains, 5-7 ounces of healthy protein, about 2 cups of fruits, about 3 cups of veggies, and 3 cups of dairy in a day.
Aside from satisfying the necessary calorie levels, you should consider some foods to grow taller at 14.
- Foods with protein: meats like poultry and beef, fish, beans, nut and nut butter, quinoa, eggs, milk, and dairy products like cheese and yogurt.
- Foods with vitamin D and Calcium: fish and mushrooms, green vegetables like broccoli and spinach, milk, and fortified dairy products.
- Foods with healthy fats: fatty fish, avocado, seeds, nuts, olives, and olive oil.
- Foods with iron: dark meat poultry, beef, dark greens, leafy veggies like spinach, raisins, and beans.
Practice a good posture
After taking note of what to eat to grow taller at 14, you need to help your kids maintain good posture and avoid slouching or slumping or it makes them look shorter than they actually are. Always stand straight instead of bending the back and spread out shoulders slightly towards the back.
Do some yogas
Why don’t you ask your kids to give yoga a shot?
Tell them that doing yoga helps strengthen their muscles, align their body, and support their posture. It even helps them stand taller. Make sure to create a comfortable environment in your home or encourage them to visit a yoga club or simply search for videos on YouTube [3].
Get enough sleep
“How can I grow taller at 14, mama?” “Go to bed early, my dear.”
Yes, another key in gaining taller at this age is to get plenty of sleep. It’s because when we fall asleep, our growth plates are open, and we are getting more growth hormone. And this helps us get taller. There are also other things going on in the body when we sleep enough:
- Our muscles are relaxed
- Energy is restored
- Tissue growth and repair happens
- Blood supply to the muscles increases
- It restores not only our whole body but also our brain
- It supports daytime performance
At age 14, it’s suggested your children should sleep enough 8-10 hours a day. Also, make sure that they are sleeping on a good mattress that provides good back support.
Stay active
Performing regular exercises brings many benefits including strengthening your bones and muscles, promoting HGH production, and maintaining a healthy weight. Teens at this age should get at least an hour of exercise a day and concentrate on aerobic activities, strength-building workouts, or yoga.
One more important thing, regular exercises reduce stress hormones in the body and release endorphins, which act as natural painkillers and better your mood.
In a nutshell
If you are still here, you may not wonder whether there are any ways on how to grow taller naturally at 14 for your lovely kids.
Ensuring a well-balanced diet with proper nutrition is the key to help them reach their full growth potential. Besides, getting enough sleep, doing exercises regularly, and performing a good posture are helpful. Just keep in mind that patience and perseverance will lead you to success.
Make a move now, and don’t mind sharing how your kids got benefits from this article.