#asktheexpert Q. How to increase the height of a 11 year and a 4 year old girl very speedingly ? Please provide some steps, recipes and exercises for that...

A. Increasing height in children involves a combination of proper nutrition, regular exercise, adequate sleep, and healthy lifestyle habits. Here’s a comprehensive approach for your 11-year-old and 4-year-old daughters: 1. Balanced Nutrition A nutritious diet rich in calcium, protein, vitamins, and minerals is crucial for growth. Include: Calcium-Rich Foods: Milk, yogurt, cheese, tofu, almonds, and leafy greens for stronger bones. Protein: Eggs, fish, chicken, lentils, and nuts to promote muscle and tissue development. Vitamin D: Encourage exposure to morning sunlight and foods like fortified cereals, eggs, and fatty fish to aid calcium absorption. Zinc-Rich Foods: Pumpkin seeds, chickpeas, and whole grains, which are vital for growth. Iron: Spinach, beetroot, and lean meat to ensure oxygen supply to growing tissues. Recipes: Healthy Smoothies: Blend milk, banana, nuts, and a pinch of turmeric for a growth-boosting drink. Vegetable Soup: Use carrots, spinach, and tomatoes with a dollop of butter for a calcium and iron-rich meal. Paneer and Spinach Paratha: High in calcium and protein for healthy bones. --- 2. Exercises to Boost Growth Regular physical activity stimulates growth hormone production. Stretching Exercises: Toe-touching, cobra stretch, and hanging from a bar improve posture and elongate the spine. Jumping Activities: Jumping rope and trampoline play stimulate growth plates. Yoga: Postures like Tadasana (Mountain Pose) and Bhujangasana (Cobra Pose) help stretch the spine. Outdoor Sports: Encourage activities like swimming, cycling, basketball, or badminton, which promote overall fitness and growth. --- 3. Adequate Sleep Growth hormones are released during deep sleep. Ensure they get: 10-12 hours for your 4-year-old. 8-10 hours for your 11-year-old. --- 4. Good Posture Encourage sitting and standing straight to avoid slouching, which can make them appear shorter. Provide ergonomic furniture if needed. --- 5. Regular Health Checkups Monitor their height and weight regularly and consult a pediatrician if growth seems slower than average. Sometimes hormonal or genetic factors need attention. --- By consistently following these steps, combined with love and encouragement, your daughters will grow strong and healthy!