Child HealthHealth Tips

How to increase your Child’s Height?

A child’s height is not all about genes!

Most of the time we think the physical attributes of a child, especially height, depend on genetics. But research suggests that there are many other factors that can influence a child’s physical growth. 

Genetic compulsion

Genetic factors account for 60 to 80 per cent of a child’s height. However, environmental factors like nutrition and exercise account for the remaining percentage. During the growing years, if the nutrition is not adequate, then one cannot reach their full potential. Similarly, studies also found that eating enough protein during the developing years can add to a child’s height.  

Did you know after the war in Japan, Japanese people had more access to fish protein and this resulted in an increase in their average height by three inches? Denmark is titled one of the tallest countries and this could be attributed to the fact that it is also one of the wealthiest countries that can afford healthy diets.

Height and Age

Physical development is at its peak during the childhood years, typically from the age of 1 year to puberty. Most children grow by about 2 inches each year. And once puberty hits, this growth can sprout with a growth rate of about 4 inches per year. However, this can differ for each child. 

For young girls, the growth peaks up early in their teenage years as they near puberty. While for boys it hits by the end of puberty. However, as a child enters adulthood, a change in height becomes less likely.

Ways to increase your child’s height

However, there are certain things that you can do throughout adolescence to ensure that you’re maximizing your potential for growth. You should continue these as an adult to promote overall well-being and retain your height.

Here are six easy ways you can increase your kid’s height.

A balanced diet

Nutrition plays a crucial role in helping kids reach their maximum height. An ideal balanced diet for growing kids should be a blend of proteins, carbohydrates, fats and vitamins. A diet that consists of milk, egg, nuts, seeds, vegetables and fruits is recommended for kids.

It is also important to add adequate amounts of vitamin D and calcium. Green leafy vegetables and dairy products are rich in calcium.  Studies have also shown that zinc can help in stimulating growth hormones. Foods like squash seeds, peanuts, and pumpkin are rich sources of zinc.

It is equally important to keep your kids away from junk food and aerated drinks. 

 What to feed your kid?

Plant-based protein – Protein is an essential nutrient necessary for growth and development. Nuts, beans and lentils are excellent sources of plant proteins. Quinoa, flax seeds, and chickpeas are also healthy and delicious sources of protein. You can also add almonds and walnuts to your kid’s diet to ensure adequate protein intake.

Eggs and dairy – Eggs and dairy are both rich sources of protein. The egg white which is called albumin is 100% protein. Milk is high in protein, but it is also rich in vitamin D, A, E, B and calcium. Milk is also rich in Omega 3. However, it is essential to opt for organic eggs and milk.

Veggies and Fruits – Vegetables and fruits make an indispensable part of a healthy balanced diet. Green leafy vegetables, kale, and spinach are packed with essential vitamins, minerals and fibre that aids in good growth. Fruits too are a super source of nutrients. Ideally, your kid’s diet should include fruits and vegetables in a ratio of 2:3. That’s two varieties of fruits and three varieties of vegetables.

Foods to avoid

Sodas and carbonated beverages are loaded with sugar and artificial sweeteners. They can act as calcium inhibitors and affect your kid’s height. Processed foods high in carbohydrates can too negatively impact human growth hormones. Foods like pasta, bread, and pizza should be avoided.  


Avoid supplements, pills, and magic potions that claim to increase height. They do not work. It is always better to obtain all the necessary nutrients naturally from food. 

Regular Exercise

Exercising not only helps your kid stay fit, but it can also help them grow tall. Simple exercises that focus on movement and stretch your spine, cartilage and bone help improve your child’s posture and height. In addition to that, exercise helps promote growth hormones.

Simple exercises for your kid

Yoga – Yoga is a great exercise for your kid’s physical and mental development. It improves concentration, focus, calmness, posture and balance. There is no minimum age limit for kids to start practising yoga. Enrol your child on a local yoga community and watch them grow physically and mentally.

Stretching – Simple stretching exercise helps elongate the spine and neck. They also free up your joints and loosen your tendons and ligaments. This gives your bones the room and strength to grow. 

Hanging exercises – Hanging exercises are not just fun but they can also help your kid grow tall. Just 10 minutes a day hanging in a tree can make a big difference in your kid’s height. It stretches the body, elongates the spine and aids in building body strength. Hanging also makes the muscles at the back and arm stronger. This is the perfect exercise for toning the body.

Swimming –The best exercise to help your kid grow taller is swimming. Swimming elongates the spine, stretches the neck and core muscles and promotes growth hormones in the body. Swimming also promotes body acceptance and is an excellent mood booster. Other sports like tennis, basketball, and football too help promote growth hormones.

Skipping – Kids love skipping rope. It is a fun exercise that works on the entire body. The entire body stretches which supports the vertical growth of the child. It is also an excellent cardio workout good for the heart.

Toe touching – An easy exercise perfect for kids, toe touching stimulates the muscles in the back, calves and thighs. It also stretches your entire body which supports increased height.

Jogging – Jogging is an amazing exercise that strengthens the leg bones, promotes growth hormones and works on the entire body. It tones the body and helps in getting a better shape.

Exercises your kid must avoid

Weight lifting exercises are a big no-no for kids. They can interfere with the natural growth hormones in kids. Stick to normal exercises that will help build strength, endurance and flexibility.

Getting a get sleep

A good night’s sleep really has magical power. It is important not only for adults but also for kids. But kids need more sleep than adults because of their hyper-activeness. Children need 11 to 14 hours of sleep at the night and teens need 8 to 11 hours of sleep. 

A lack of sleep can result in weight gain, increase stress, and affect the heart and cardiovascular system. So, ensure that your kid gets 8 to 10 hours of sleep every night. Sleeping further releases a growth hormone that plays a direct role in increasing height. 

How to make your kid sleep well?

  • Create a nighttime routine for your kid. Make sure that your kid hits the bed at the same time every night. Make the bed clean and the room dark and cool. Also, don’t forget to keep the gadgets away!
  • Don’t let them eat too late at night as that will disrupt their sleep cycle. Late-night binging is very common among teenagers and so are increasing instances of insomnia.
  • Exercising during the day can help them get peaceful sleep at night. Make sure they have an active lifestyle and that their body is in motion.

Maintain the Right Posture

Maintaining the right posture is very important for your child. Slumping or slouching can add unnecessary stress to the spine. This poor posture can alter the shape of a child’s spine. 

Seek some Sunlight

Sunlight is an excellent source of Vitamin D. Vitamin D helps in muscle and bone growth which boosts your child’s height. It also helps the body absorb calcium from your diet which is essential for bone health. 

Your Takeaway!

The ads about supplements that says that increasing height overnight is possible are a big hoax. They simply do not work. Eating non-prescribed supplements can also lead to several physical complications. But that does not mean that increasing your kid’s height is not possible. Try these simple natural tips regularly and help your kid grow fitter, taller and healthier.

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Chandrika Gururaj June 27, 2022 at 5:05 pm

Very good article Dr ! Awesome tips to keep in minds 👍😊

Dr. Brahmanand Nayak July 3, 2022 at 10:01 am

Thank you madam

Amrut July 8, 2022 at 3:17 am

Genetic was a myth thank you for breaking this for us with this amazing article 🙂


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