Your children are 10 years old, and you are here wondering about ways to help increase their height.
Worry-free because we got you covered!
Although genes play a critical role in determining height, you should care about other factors that can help your kids grow taller and healthier. Keep scrolling to find out how!
Select foods from the five food groups
Kids at 10 need a variety of vitamins and minerals to grow. So, you should prepare a meal that contains enough of the five food groups, including fruits, vegetables, protein, dairy, and grains. Each group delivers a variety of foods and plays a vital role in an overall healthy eating pattern.
|Food groups||Subgroups||Sample foods|
|Fruits||Whole fruit or fruit juice||Banana, orange, apple, grapes, watermelon, peach, pomegranate, strawberries, pear, grapefruit, pineapple, mango, cherries, raisins, cantaloupe, etc.|
|Vegetables||Dark green vegetables||Spinach, broccoli, romaine, collard greens, etc.|
|Orange and red vegetables||Carrots, tomatoes, red peppers, sweet potatoes, etc.|
|Beans and peas||Chickpeas, lentils, kidney beans, black beans, etc.|
|Starchy vegetables||Green peas, corn, white potatoes, etc.|
|Other vegetables||Avocado, mushrooms, iceberg lettuce, summer squash, etc.|
|Protein||Seafood||Salmon, tuna, trout, mackerel, sardines, crab, shrimp, mussels, oysters, etc.|
|Meat and eggs||Chicken, pork, beef, turkey, eggs, etc.|
|Nuts, seeds, and soy||Nuts and nut butter, soy products, seeds, etc.|
|Dairy||Milk, yogurt, cheese||Milk, yogurt, cheese, cottage cheese, kefir, calcium-fortified soymilk, etc.|
|Grains||Whole grains||Brown rice, whole wheat bread, oatmeal, etc.|
|Refined grains||Pasta, corn tortilla, English muffins, grits, pretzels, etc.|
Food can give your children the energy to get through the day, but it also makes their bodies grow. Acquiring the vitamins and minerals the body needs by eating healthy, regular meals and snacks can support their height growth.
Supplement enough calcium
Calcium is a vital mineral that not only helps build strong bones but also supports the body in other ways. At 10, your kids will get a good chance to build strong bones. And if they get enough calcium, this will protect them against bone loss later in life.
Make sure your kids take 1,300 mg of calcium every day by eating calcium-rich foods and consuming dairy foods.
Keep close control of the weight
At the age of 10, the average weight of girls will be about 70 pounds, while boys tend to weigh about 68 pounds. If your children are overweight or underweight, this might affect their height growth as well as result in serious problems. As parents, you need to keep close control of their weight by checking and examining their health periodically.
Stretch every day
Performing stretching exercises, even the simple ones, can deliver a huge impact on the height of your children. Introducing them from a young age will speed up the process of height growth. That is because stretching aids in lengthening the spine and improves posture at all times.
- Stand against the wall with your back against it. Lift both hands in the air as far as possible. Or sit with your back against a wall, lift your arms and bend forward to reach your toes. Keep this position for 5-10 seconds and repeat 10 times.
- Sit on a mat with legs wide apart. Incline forward at your hips and extend your arms to reach each of your feet. Keep this position for 5-10 seconds and repeat 3-4 times.
Our body always adapts to load, or stress, and exercise is another effective way to improve the human growth hormone. Also, it supports building your bones and muscles, which help you grow taller. Play at least an hour of moderate activity daily, such as swimming, running, biking, or simply walking. Or let your kids jump on a trampoline, play hide-and-sick, or skip with a rope to make sure their body is moving.
Get plenty of rest
At the age of 10, children need to sleep between 9 and 11 hours per night. For instance, if they wake up for school at 8 am and need about 10 hours of sleep a night, they should be in bed before 10 pm. Also, it is fine to take a short nap of 30 minutes during the day if they are tired.
Generally speaking, sleep is necessary to help the body recover from the day and grow better. Importantly, when your children have good sleep, their brain will stimulate growth hormones, which are vital for height growth.
Be out in the sunlight
Like plants, people need sunlight for healthy growth. For kids at 10 in particular, sunlight is crucial for the development of their bone structure because it helps their body produce vitamin D through the ultraviolet rays of the sun. A daily requirement of this vitamin can be acquired by 15 to 30 minutes twice or thrice a week.
Avoid exposing too much and limit the sun exposure between 10 am and 4 pm, or you might get unexpected consequences. Also, you should follow some guidelines to reap the benefits of sunlight.
- Your kids’ skin should be sufficiently covered, with a sun hat and light cotton clothing.
- Use a sunblock with SPF 20 and higher, without preservatives and perfumes.
- Wear sunblock on the outer ears, nose, and tops of the feet.
Drink during the day
Drinking water is vital for all ages, not just grown-ups! Water supports the body by absorbing protein and nutrients in cells effectively, thereby making cells work in a good manner. As a result, the growth of the body is accelerated, leading to an increase in height.
Boys at 10 should drink 10 cups of water every day, while girls of the same age should drink 8 cups. But if they are physically active or it is hot outside, they need to drink more. Also, consuming nutritious foods like fruits and vegetables can provide 2-3 cups of water.
Wearing comfortable pajamas when going to sleep is vital for good health. If you put on tight clothes, you cannot get a good sleep. And when you do not sleep well, how can you get taller? Also, if you feel uncomfortable in clothes, your body will tense up and make you get stressed. It should be noted that stress easily leads to issues, one of which might affect height growth.
Use smart devices ideally
Children at this age will likely be using technology on a daily basis. But spending too much time on smart devices might cause problems that affect children’s development, such as:
- Disturbed sleep patterns, insomnia
- A decline in physical health
- Slow development in life and social skills
- Enhanced susceptibility to brainwashing
- Issues with anxiety or self-confidence
As parents, you need to limit your kids from too much screen time by:
- Give a maximum of two hours of screen time every day
- Encourage them to leave the couch and join physical activities
- Spend more quality time with them
Take a dietary supplement
You might consider giving your kids a supplement for height growth. Read the ingredients and instructions carefully and avoid sugar-coated products for enhanced growth during a short time. It is always advised to consult your doctor. Besides, you need to encourage your kids to perform all the suggestions mentioned above to improve their potential height.
Overall, to increase the height of your 10-year-old children, you need patience and effort. By following all the ways listed, you might notice they are gradually getting good improvements, not only in their appearance but also in health.
Do you think these are enough? Do you want to suggest anything? Please leave your requirements in the box below!