Puberty is the “golden time” for us to grow our height as quickly as possible. More specifically, when you are 14 years old. So what do you have to do to be tall at the age of 14? Is there a way to help increase height at the age of 14 quickly and effectively at home? Let’s find the answer right here.
Is 14 years old still tall?
Yes. 14 years old is an extremely important time that completely determines the process of increasing a person’s height. Because this is when we hit puberty, there are changes in the body. Therefore, applying methods to help increase height during this period will achieve the best results.
According to the standard, the height of boys and girls at the age of 14 will have a big difference with each other. Especially now we will see how far boys are going compared to girls. Specifically, the average height of boys should be 163.8cm. For girls it is 158.7cm.
If you have not reached this average height, then immediately implement ways to help you increase your height quickly.
10 ways to increase height at the age of 14 in 1 week
There are 4 main factors that affect a person’s height: genetics, lifestyle, nutrition and exercise. So don’t worry too much when your genetics are not high, because we can still affect the remaining 3 factors: a scientific lifestyle, nutrition and exercise.
Here are 10 ways to increase height at the age of 14 quickly and effectively at home:
1. Proper nutrition
The first thing that determines a person’s height growth is the height increase diet . For children, this factor accounts for 32% of success. Therefore, if you want to improve your height, you need to have a suitable height increase menu first .
The main meal must be full of 4 food groups including: protein, fat, vitamins and minerals. Diverse foods to provide the body with many essential nutrients. Pay special attention to adding foods rich in Calcium , Protein, Vitamin D, Collagen Type II because these are essential nutrients for height growth.
Foods that help increase height are milk, eggs, seafood, pumpkin seeds, peanuts, green vegetables such as spinach, kale, spinach, ..
For snacks, eat more fruits, boiled vegetables, milk and dairy products.
2. Exercise and sports
Accompanying a perfect diet is a suitable exercise regimen. This is something you cannot ignore in how to increase height at the age of 14. Exercise helps you to increase your health and accumulate nutrients for strong bones, helps stimulate bone growth, and increases length. efficient bones.
To improve your physique, choose exercises to increase height suitable for 14 years old according to the following groups:
- Sports that help grow height such as swimming, skipping rope, basketball, high jump, jogging, ..
- Exercises that help increase flexibility and strengthen health such as: Yoga to increase height, aerobics, push-ups, squats.
3. Get enough sleep
Don’t just pay attention to exercise and nutrition, but forget an important factor affecting height growth, which is getting enough sleep. When you sleep, the brain will secrete growth hormone – a hormone that helps stimulate height growth. This hormone will be secreted most at the end of puberty, at night when you sleep deeply. So make yourself a habit of going to bed early before 10pm.
Besides, to have a quality sleep, before going to bed you should not use stimulants such as tea, coffee or drink sweets and use electronic devices.
4. Pay attention to weight control
A suitable weight will help you to grow taller easily. Because when the body weight is too large, that weight will put pressure on the skeleton, leading to stunted growth. Besides, being overweight can be the cause of bone and joint diseases such as osteoarthritis , disc herniation and lumbar spine degeneration .
5. Avoid stressful mood
Keeping yourself in a really comfortable and confident mood is an effective way to increase height. Because being stressed and tired all the time will affect the production of growth hormone. The advice for you when you want to make an effective way to increase height during puberty is to avoid stress as much as possible, some ways you can reduce stress you can apply are listening to music, chatting. with friends or go for a walk or exercise.
6. Regular sun exposure
Sun exposure can cause darkening of the skin. That is why many young people are afraid and limit their exposure to the sun. However, this is an extremely good source of Vitamin D for height growth. The advice for you is that exposure to sunlight in the early morning or late afternoon will be very good for your health. This is also how to increase height at the age of 15 , 16, 17, ..
7. Maintain good posture
Adjusting the living posture such as walking, standing, sitting, carrying will help the height to develop optimally. You should maintain a straight back state whether standing or sitting, pay attention to the pelvis in the center of the body, .. avoid stooping or puffing your chest often because doing so is easy to curvature of the spine. small to the height growth. Maintaining good posture is also a way to increase height at the age of 17 , 18 or at any age.
8. Avoid wearing clothes that are too tight
Wearing clothes that are too tight will also greatly affect the height growth of children. They make blood circulation not good and affect the skeleton. Especially when we go to sleep, the more we need comfort.
9. Provide enough water for the body
Water has always been an essential part of our body. Water is involved in all processes inside the body. Especially for height growth, water is the key to improve digestion as well as support metabolism. Besides, articular cartilage also thanks to that, works more smoothly, contributing significantly to the process of increasing height. Not only at the age of 14, no matter how to increase height at 16 or increase height at age 20 , providing enough water for the body is also something that cannot be ignored.
10. Using medicine to increase height for 14-year-old children
The need for calcium and nutrients necessary for the body to grow is very large, eating and drinking only adds about 1/3 of the need, so it is easy to lead to a lack of calcium to provide for maximum growth. For the most effective support for height increase, you should combine the use of height increasing functional foods. The current height increase drugs usually affect one of the two key factors in height growth:
- Stimulates pituitary gland to secrete growth hormone.
- Additional support for calcium needed for bone growth.
Increase height at the age of 14 and things to note
Besides the ways to increase height at the age of 14 mentioned above, to ensure that you get the desired height, you also need to note a few things as follows:
Don’t eat too many sweets
Sweets such as milk tea, confectionery, chocolate, soft drinks, etc. are always favorite dishes of many young people. However, these foods will make your goal of reaching your ideal height harder to come true. Because sweets will release hormones that inhibit bone growth. In order to digest sugar, it takes a lot of calcium, so the amount of calcium provided to the bones is not much anymore.
Don’t skip breakfast
It can be seen that we still do not really appreciate breakfast, especially children. Children only eat and drink in order to be on time for school. This greatly affects the development process, especially with height.
When we wake up in the morning, our blood sugar is very low. As such, the liver and muscles will also be significantly affected. Body fatigue, dizziness, and numbness in hands and feet inhibit the growth rate of height. So, never forget to eat a nutritious breakfast.
For maximum height growth at the age of 14, the best way is to provide all the necessary nutrients through scientific nutrition or functional foods, reasonable exercise and a healthy lifestyle. . Besides, you also need to pay attention not to eat too many sweets, skip meals or stay up late.