How to Increase Height in Boys
If you’re like most parents, you’ve had some concerns about your son’s growth. Whether you think he’s too this or too that, the concern is normal. Maybe mom and dad are tall or their younger siblings are catching up too fast. Whatever the reason you landed on this article, we do know that kiddos grow at all different rates. Comparing too much can cause stress on parents and may actually be counterproductive. Speaking with your child’s doctor can help you determine if his growth is something to worry about or not. As always, we recommend you seek medical advice before drastically changing your children’s diet and lifestyle.
Your son’s genes do play a large role in their growth and development but environmental factors do play a role - up to about 20%. Every boy is different but here are a few ways you can give your son their best chance at reaching their full potential.
Start With Complete Nutrition
Growing children’s diets should include whole foods and avoid too much sugar or processed foods. This means a variety of vegetables, fruits, protein, and complex carbohydrates.
Protein and calcium are two of the more important nutrients to focus on when concerned about height and growth.
Some protein-rich foods to include are:
- Greek yogurt
- Nuts & seeds
- Healthy Height Shake Mix
Some calcium-rich foods to include are:
- Collard greens
- Broccoli and broccoli rabe
- Dairy products such as cheese, yogurt, cottage cheese
You can also take mealtimes as an opportunity to teach your child about how certain foods help their bodies do different things. You can teach them how food choices help him to grow.
When you see your son making healthy choices, you can try some affirmations such as:
- "That was a smart choice!"
- "Eggs have protein and healthy fat, that helps your bones grow strong."
- "Those are my favorite green foods. What’s your favorite green food?"
Exercise Every Day
Exercising with your son is a great way to help him build healthy habits and helps his muscles and bones grow strong. Even the simplest of activities can contribute to his healthy lifestyle. Don’t worry too much about being super strict with these suggestions - just try anything to get him up and moving. All these activities can be adapted for different family members, are easy to understand, and don’t cost any money.
Even while we’re all at home, parents can create an environment that allows for long periods of unstructured time to cater to noisy and high energy play.
- Stretch! Instruct your son on how to flex and point his feet, wiggle their toes, shake out their legs and arms, and stretch all around.
- Try a family outing to park and go for a walk or a hike
- Classic kids games that involve running such as hike and seek, tag, duck duck goose, hopscotch
- Throw and catch or kick a ball back and forth
- Limit inactivity from TV watching or computer games
- Create an age-appropriate chore list for each child to be responsible for
- 4 - 6: Make bed, put away toys and books, clear their plate after meals, water plants
- 7 - 9: Help pack lunches, clean bathroom sink and mirror, help put away groceries
- 10+: Laundry, vacuum, help make dinner, walk the dog
Organized sports is also an awesome option if that is something that is available in your area and in your budget. A sports team can not only get him active, but also teach him teamwork, leadership, develops his self-esteem, improves time management, and more. Basketball, t-ball, and soccer are great options for a first try at organized sports.
Make Sleep a Priority
Making sleep a priority should be an important goal for everyone and especially for growing children. It’s a time for the brain to rest and retain information from the day as well as a time for the body to take a break. Sleep is crucial to the physical development of your son.
But why are we talking about sleep when we’re concerned about growth? Growth hormones are released during the deep sleep cycles of your child’s sleeping patterns. If your child’s sleep is interrupted and not truly restful his growth hormones will not be able to do its job to help his body grow.
Sleep issues are not uncommon in children. Diet, exercise, and mental health all play a role in the ease of falling asleep and being able to stay asleep.
Ensure the following:
- No screen time at least 2 hours before they go to bed
- Consistency in their bedtime routine
- A peaceful bedroom
- Avoid making bedtime a punishment. Bedtime should be a restful and rewarding time that they understand recharges them for their next day, not something they actively try to avoid
- Calm activities around bedtime. Make sure even their bedtime stories are not too suspenseful or scary
See here for more details about how sleep and growth impact each other.
Nutrition, exercise, and sleep are some of the important factors in his growth. While genetics does play a role in growth, his grown-ups can help him learn and make habit of the other factors in his life in order to grow the healthiest he can.
The content in the Healthy Height Growth and Nutrition Guide is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified health provider with any questions you may have regarding a medical condition.