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How To Increase Height in Girls

How To Increase Height in Girls

Time and time again we hear the question, how can I help increase height in my daughter. Sometimes it really is genetics, other times there's something larger at play and a trip to your pediatrician is in order. For those of you who feel it's neither of those things we've got some helpful tips on increasing height for girls.


Many parents are concerned with their daughter’s growth. Perhaps, you’re tall and so you believe your child is behind in growth. Or perhaps, her older siblings grew at a more rapid pace. Maybe all their schoolmates are taller. Whatever the reason, we do know that kids grow at different rates and playing the comparison game may not be the best way to gauge your child’s growth. Speaking with a Pediatrician can help you clear up if her growth is something to be concerned about or not. As always, we encourage parents to seek the advice of a medical professional when concerned.⁣

Genetics play a big role in the growth of a girl, but up to 20% of growth is determined by environmental factors beyond genetic makeup. All girls are different, but here are a few ways parents can safely give their girls the best shot at growing to their full potential.

Ensure Complete Nutrition

Nutritionists agree that children should be eating a balanced diet with a focus on whole foods, minimal sugar and processed foods. This means a variety of vegetables, fruits, protein, and complex carbohydrates.

To focus on growth and development specifically, protein and calcium are very important.

Some protein-rich foods to include are:

  • Greek yogurt
  • Nuts & seeds
  • Eggs
  • Seafood
  • Meats
  • Healthy Height Shake Mix

Some calcium-rich foods to include are:

  • Collard greens
  • Broccoli and broccoli rabe
  • Kale
  • Soybeans
  • Dairy products such as cheese, yogurt, cottage cheese

You should also take the time to talk to your child about how certain foods can benefit their health. Use her food choices as teaching moments.

When you see your daughter making healthy choices, you can try some affirmations such as:

  • "Great choice!"
  • "You're giving your body what it needs with that snack!"
  • "I like those too."

Exercise Daily

Finding ways to exercise with your child is a fun way to spend time together and help her grow. Even simple activities can have notable benefits to your child’s health. These activities do not need to be regimented or rigorous as long as they involve movement. Activities like these listed below are simple, inexpensive, and can be adapted for various family members:

Create an environment that provides lots of time and space for energetic and noisy play.

  • Encourage your child to stretch and gently wiggle their toes, feet, legs, arms, and fingers which enhances flexibility.
  • Take time to go for a hike, walk, or visit a nearby park as a family.
  • Play games together that involve running, hopping, throwing and catching such as tag or hide and seek.
  • Discourage inactivity by limiting TV viewing and video/computer game playing to less than two hours a day.
  • Invite children to help with dishwashing and other chores.

If organized sports is an option in your area, enrolling your daughter in a sports team can also teach her leadership skills, team work, develops self-esteem, time management, and more. Soccer, t-ball, and basketball are great options for a first try at organized sports.

Sleep is a Priority

Sleep is incredibly important for your daughter’s health - this is when the brain takes the time to recoup and reconcile information from the day, this is also a time for the body to rest. For the most part, children need sleep for the same reasons that adults do, however the primary difference is that this is when the body ensures proper physical growth and development in children.

Why does sleep matter so much when it comes to growth? While growth hormones are released during both exercise and sleep, an overwhelming majority of the hormone is released during the deep sleep of stages 3 and 4. If a child’s sleep pattern is irregular or sporadic, her body will not have the opportunity to let HGH do its important work to help her body grow.

It is not uncommon for children to have issues with sleep from time to time. Depending on their diet, exercise, and mental health, the ease of getting to sleep and staying asleep can vary. There are ways in which you can help your child get better sleep.

Here are some helpful tips for your child to improve their sleep pattern:

  • Limit screen time an hour or so before they go to bed
  • Keep a consistent bedtime routine
  • Your child’s room should be peaceful and calming
  • Additionally, never make going to bed a punishment. Your child should see going to bed as a restful and rewarding experience that recharges them, not something they associate with getting into trouble.
  • Keep activities around bedtime calm

See  here for more details about how sleep and growth impact each other.

Nutrition, exercise, and sleep are all important factors to your daughter’s growth. Remember, while genetics can play a big role in how your child grows, you as a parent can give her the tools she needs to grow the final inch.

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.