How to effectively increase height for an 11-year-old child?

Defeating dwarfism and increasing height is the goal of many Vietnamese children as well as parents. Nowadays, being tall is an advantage that can help children feel confident and integrate into the international world. However, promoting a child’s height is not as easy as we imagine, especially for an 11-year-old child. If you want your child to develop height effectively at the age of 11, you can refer to the following tips from

Balance your diet

Nutrition plays an important role in a child’s height development. A diet that lacks nutrients can not only hinder the height development of an 11-year-old child but also reduce their physical strength and immunity. To help your child develop height comprehensively, parents need to ensure that their child has a balanced and adequate diet.

Ensuring that a child has enough energy is the top concern for their meals. Not only should a child consume enough food, but they should also supplement their diet with adequate nutrients and follow a reasonable eating method. The balance of food is important. The total energy consumption in the diet is the total energy used for carbohydrates, proteins, and fats provided in the child’s daily meals. In different stages of life, energy needs and nutritional requirements differ.

A child’s daily meals need to be diverse, full, and balanced with all four food groups including proteins, carbohydrates, fats, minerals, and vitamins. The meal portion should balance the necessary nutrients, such as the energy ratio provided by each food group, the protein ratio from animal sources/total protein percentage, the fat ratio from animal sources/total fat, and the calcium-to-phosphorus ratio.

In addition to protein, energy, and fat, daily requirements for calcium, glucose, iron, vitamin C, zinc, iron, and other vitamins differ for every age group. Based on this advice, it is clear that children at the age of 11 have the highest demand for nutrients because they are rapidly developing


Healthy Lifestyle

Daily activities in life have a significant impact on the secretion of growth hormone. If you want your child to gain a few extra centimeters in height, you should create a healthy environment for them by adopting good habits and not relying on habits like air-drying clothes.

Follow a schedule

Many parents understand the importance of physical exercise and a healthy lifestyle that is suitable for their child’s height, but they do not realize that the most important aspect of the issue is maintaining a schedule and appropriate exercise for the child’s ability. Activities that can contribute to height growth include swimming, cycling, basketball, running, and jumping rope. Many activities are suitable for 11-year-old children and can be participated in without fear of harm.

If the child performs their task correctly, their bone tissues will be stimulated, which will help support the height growth process. In addition, exercise is the best way to help children sleep better at night, meaning that their height will be maximally supported. However, this is not the reason parents force their children to exercise.

At the age of 11, playing sports, the important thing is that the activity must be accompanied by safety and suitability. Parents must pay attention when giving their children high-intensity exercises or unsuitable activities for their age. If your child has an exercise habit, parents should maintain and encourage their child’s focus on exercises that are beneficial for height, as mentioned above.

If your child does not exercise regularly, start with gentle activities like jumping rope or jogging. Children can exercise for 15 to 20 minutes each day, gradually increasing to no more than 60 minutes per day.

To ensure that children are committed and persistent in practicing at home, parents are ideal role models for their children. In addition to encouraging children through words, parents should also participate in practice with their children and help them practice correctly. These activities not only help children grow taller but also build a relationship between families. Especially when children enter puberty, the stage changes both physically and mentally. Appropriate exercises and schedules can help children develop more effectively.

Sleep before 10 p.m

Sleep plays a decisive role in a child’s development. What are the reasons for sleeping before 10 p.m. to promote height development at 11? This is a question with an answer that can awaken parents with children in this age group and those who have the habit of staying up late. The speed of height development largely depends on growth hormones. During the period from 11 p.m. to 3 a.m., when your body is sleeping, growth hormones are released the most. At other times of the day, growth hormones are also released, although less so than during this time. If you stay up late or do not get enough rest, the amount of hormones produced may be insufficient, which can slow down the height growth process.

In addition to ensuring that children sleep before 10 p.m., to achieve a state of rest before 11 p.m., parents should reduce their children’s exposure to electronic devices, which can affect their sleep. If possible, you can combine these things with an additional 15-30 minutes of rest. Encourage children to rest in the right position to ensure quality sleep and be good for their spine.

Eliminate Stimulant Foods

Food intake containing harmful stimulants can reduce bone density and destroy bone cells, making bones less dense, brittle, and more susceptible to breakage.

In addition, experts suggest that these stimulants can also be harmful to the stomach and liver in some way, weakening the immune system. Alcohol alone can cause many other illnesses such as cardiovascular disease, nervous system disorders, etc., which can affect the height of people with health problems and make it difficult to develop to the maximum height.


Sun exposure

Sunlight in the early morning is a source of vitamin D. To ensure that your child’s body receives an adequate amount of vitamin D, let them be exposed to sunlight for about 20-30 minutes every morning.

Controlling body weight

Overweight and obesity can put pressure on a child’s skeletal frame and compress the growth plates, hindering normal growth. Therefore, it is important to be aware of your child’s body weight to ensure optimal development of their height.

Limiting prolonged stress

Children who are stressed or anxious may have trouble sleeping and lose their appetite, which can affect their growth and height.

In fact, increasing a child’s height is not difficult. However, it is important for parents to understand how to apply methods to increase their child’s height and encourage them to follow through with the process, rather than giving up halfway through. It may take a few months to see significant results in your child’s height.