My height

Whether the height is satisfactory depends on several factors. First, genetic factors, accounting for 70%, and other conditions, including sports, nutrition, environment and social factors. If you want to grow taller, you should pay attention to the following aspects: most men basically end their growth at the age of 22, and a few can grow to the age of 24, so you still have room to grow taller.

Height is basically determined by the growth and development of bone tissue. Therefore, how to supplement the nutrition of bone tissue may be more important. In human skeletal tissue, except for 30% calcium and 16% phosphorus (both of which account for almost 50%), the rest are almost all collagen and water. Therefore, supplementing calcium, phosphorus and collagen can effectively promote the growth and development of bone tissue! It is meaningless to simply supplement calcium. It's like building a house. If only cement is used, can this house be built?

It is good to drink bone soup, and you can boil out some collagen, but there is not much dissolved calcium and phosphorus. If possible, it is best to grind the bone into fine powder. This is not only economical and practical, but also has no side effects, which conforms to the basic principle of health preservation that medicine tonic is not as good as food tonic.

I suggest you pay attention to a balanced diet and strengthen physical exercise, which will help you grow taller.

You are not yet 25 years old. As long as you follow the following diet, you still have a chance to get taller.

Foods that can increase height:

If you want to gain weight, you should eat more protein, especially foods containing amino acids, such as flour, wheat germ, beans, shrimp, crab, shellfish, seaweed, beef, chicken, liver, pork legs, eggs, milk, cheese and dark vegetables.

On the contrary, white rice, glutinous rice, desserts and other foods should be avoided as much as possible. It is better to eat less cola and fruit juice, because it contains more sugar, which will hinder the absorption of calcium, and eating too much will affect the development of bones. In addition, salt is also the enemy of increase, so we must form the habit of eating less salt.

Several ideal foods to promote growth and maintain health and figure;

1, 100% protein: protein can make the body burn excess fat quickly, lose weight and enhance the body's resistance to diseases and fatigue. Intake of protein is very beneficial to health.

2. Meat, fish and eggs are rich in animal protein.

3. Eggs: Among all kinds of animal proteins, eggs are the most important food. Eggs also have a variety of amino acids that make cells, so eating eggs with meals can definitely play an excellent role.

4, breakfast can not be omitted: many girls who are afraid of obesity ignore breakfast. In fact, in the eyes of westerners, breakfast is the main meal of the day. No matter how rich it is, breakfast must be eaten.

5, eat less snacks: candy, chocolate, peanuts and other snacks. Most of them contain high heat, which is really dangerous. People who can't eat snacks might as well learn to bite carrots. Celery or low-calorie food.

6. More calories and less calories: Everyone has an appetite and varies in size. If you want to satisfy your appetite and lose weight, you should choose this food. Fruit watermelons have almost no calories even when they are full; So is vegetable soup.

7. Vitamin supply: As mentioned above, vitamins are the source of life. For beauty and nutrition, we should supply enough vitamins every day.

8. Drink less: Because alcohol is high in calories, it replaces the burning effect of fat and naturally gains weight.

9, do more exercise: let the excess energy be consumed as much as possible, stored in the body, will be converted into fat.

10, eat more lettuce: such as carrots. Low-calorie foods such as celery, lettuce is not cooked, and the nutrients are not destroyed.

Physical exercise can strengthen the metabolic process of human body, accelerate blood circulation, promote the secretion of growth hormone, accelerate the growth of bone tissue, and be beneficial to human body length. The following kinds of exercises have a certain effect on height growth, so try them.

1.？ The hanging swing adopts horizontal bar or door frame, and the height should be that the body is hung on the bar and the toes can just leave the ground. Hold the lever with both hands, the distance is slightly larger than the shoulder width, the feet are close together, and then the body swings back and forth, not too much, not too long. It is best to arrange exercise every morning and try to relax for 20 seconds. Young men should do it 10 ~ 15 times.

2.？ When jumping to touch the height, touch the preset object with both hands, which can be branches on the roadside, basketball baskets or ceilings. Jump with your feet and do it 30 times. Take a rest and jump with your left foot and right foot, as above.

3.？ When playing basketball in ball games, actively strive for rebounds and jump shots to break the ball; Try to jump up when playing volleyball, and do more smash and block; Practice jumping up and hitting the ball on the forehead in football.

4.？ Jumping exercises can do one-leg jump, frog jump, triple jump, multi-stage jump and vertical jump in situ.

Don't forget to actively prevent and treat chronic diseases.

Children and adolescents should be actively treated for chronic diseases. Chronic infection, chronic hepatitis, chronic nephritis, asthma, heart disease, anemia and other long-term diseases will affect growth and development. Genetic diseases of bones, such as osteochondral dysplasia, can also limit the growth of bones. From the perspective of bone age, people gradually grow taller in the process of growth, which is the result of bone growth and development, mainly manifested in the growth of lower limb bones and vertebrae. The growth of lower limb bone is formed by the growth plates of femur and tibia.

How long our height can grow depends on the closure of the whole body growth plate. If the growth plate is closed, it means that the bone has matured, the bone no longer grows, and the height will not increase.

What factors will affect a person's height? Heredity determines your height.

The most important determinant of height is heredity.

"The correlation between the height of parents and the height of children is as high as 80%, and the influence of parents is half, so if parents are not tall, the height of children is generally not particularly prominent.

However, there are exceptions. A person's height is not determined by a single specific gene. Most people have both high genes and short genes. Whether they are tall or short depends mainly on which one is expressed by genes. "So in a family, sometimes you will see one child grow tall and another child grow short.

In fact, in addition to genes affecting height, other related factors can not be ignored. "Suppose your genes decide that you can grow to 160 cm, but your malnutrition and lack of exercise probably won't let you reach this height, and the efforts the day after tomorrow are equally important.

Nutrition and exercise can help you grow taller.

Human growth is a comprehensive performance. In addition to genetic limitations, the following factors will also affect the child's future height:

Nutrient intake

Adequate and balanced nutrition is absolutely the key to success. Want to grow tall and strong, indispensable nutrients include protein, calcium, vitamin A, vitamin C, vitamin D, minerals magnesium and zinc.

Protein is the basic substance that constitutes and repairs human muscles, bones and tissues. Lack of protein can lead to skeletal and muscular stunting and atrophy. Animal foods such as meat, seafood and milk are completely protein sources, while plant sources can be obtained from beans, grains and stone fruits.

Calcium is a raw material for making bones, which can promote growth and increase bone density. Therefore, drinking two cups of milk every day is a good way to nourish bones. Vitamin D is another nutrient that makes bones strong. In addition to milk, salmon, tuna and other fish, the human body can also make vitamin D by sunbathing 10 ~ 15 minutes every day.

Adequate zinc intake can increase. Foods rich in zinc include meat, liver, seafood (especially oysters), eggs and wheat germ. From small to large, eat lean meat, animal liver, egg yolk or dark green vegetables to get enough iron.

take exercise

Many people think that jumping, such as skipping rope and playing basketball, is helpful to grow taller, which is true from a medical point of view. According to the research, it is found that excessive compression of the growth plate will cause growth retardation, but moderate and intermittent compression or stretching of the growth plate can stimulate its growth. So if you want to grow taller, you have to do sports, especially some bouncing sports. However, excessive weight training such as gymnastics and weightlifting will hinder growth, and doctors suggest that it is best to avoid it during the growth stage.

Hormone secretion

The secretion of many hormones in the human body dominates or affects our growth and development, such as growth hormone, sex hormone, thyroxine, parathyroid hormone, insulin and so on.

sleep

Human growth is mainly influenced by growth hormone, which is secreted especially vigorously when sleeping at night. Therefore, if you want to grow taller, don't stay up at the expense of sleep time, and try to sleep before 1 1 at night.

Except for a few people who are short stature due to family genetic factors, if they are malnourished, they can make up for it by supplementing nutrition, but if they are abnormal growth caused by diseases, they should seek medical advice as soon as possible.

psychologic factor

Excessive stress will cause endocrine dysfunction in human body, resulting in insufficient secretion of growth hormone and limited growth. In addition, excessive stress will also cause gastrointestinal dysfunction, loss of appetite and poor absorption capacity, which will lead to malnutrition in the long run and it is difficult to grow taller.

The secret of being tall and strong.

You should eat six kinds of food every day. In order to provide energy and nutrition for growth and development, the demand for heat is relatively high. Boys need to consume 2150 ~ 2,650 calories a day, and girls need 2100 ~ 2,200 calories.

Exercise is indispensable for bone growth.

What kind of exercise is beneficial? Simply put, exercise that can increase appetite, promote sleep, and give certain longitudinal pressure to bones is beneficial to growth and height. There are jogging, skipping rope, dancing, playing basketball and volleyball. But for high school students who have stopped growing, it is better to engage in strenuous exercise that consumes too much physical strength. The development of bones comes from longitudinal pressure to some extent, but the pressure is too high (weightlifting, etc. ) makes it difficult for bones to grow vertically.

How can you grow taller if you are short?

Short teenagers, except for short stature caused by some diseases, must be treated carefully by doctors, and most of them must rely on their own efforts to tap their growth potential. How to dig? In short, under the guidance of doctors and sports workers, we should adjust our diet and lifestyle and adhere to special physical exercise.

Regarding the adjustment of diet and lifestyle, there are the following suggestions for reference:

1. Adjust the diet reasonably, avoid partial eclipse and overeating, ensure adequate nutrition and control moderately. Do not smoke or drink;

2. Life should be regular, sleep should be adequate and regular, and it is best to sleep on a hard bed with a pillow less than 5 cm;

3. Pay attention to self-care, prevent diseases before they occur, and treat diseases early. Read books about short stature and growth and development of height. If you don't understand, you can consult a doctor, increase your knowledge and guide your actions with science.

4. Maintain physical and mental health, enrich entertainment life, be emotionally stable and have no worries, which is conducive to growth and development.

In recent years, it has been reported by the author that moderate physical exercise lasting 1-2 hours can obviously increase the content of body wind growth hormone in a certain period of time. With the increase of growth hormone content in blood, the tubular bone growth area will live and fall, thus increasing the height.

Should be taken into account, whether it is a small amount of exercise (such as jogging, slow swimming and so on. ) or sports with a large amount of exercise (such as marathon running and long-distance skiing). ) will not increase the height, the former is due to insufficient stimulation, and the latter is extremely weak because of it (such as completing 1000 jumps and excessive weight lifting exercises in one day, and even hindering the growth of long bones). Success depends on the correct combination of different exercises.

Long-term activities such as jumping, lifting weights and swimming can really promote height growth. Enter the training step by step, especially at the beginning, don't overdo it because of impatience, pay attention to your own feelings, and consult doctors and PE teachers if you feel uncomfortable.

Help you grow tall and straight.

Warm-up exercise: move the joints of limbs, keep your back straight, lean forward, straighten your arms, and swing back and forth forcefully.

Walking: swing your arms violently and push forward.

Run: run in small steps, while putting your fists on your shoulders and rotating your arms in front of your elbows; Run and jump 25-50 meters quickly, repeat 4-6 times, and rest after each time.

Pull: raise your arms, then pull in all directions, and stand on tiptoe at the same time, repeat 6-8 times, with a short rest in the middle.

Horizontal bar exercise: Suspend (20 seconds, 1 min), and rotate left and right at the same time, with feet together; Swing back and forth; Swing clockwise or counterclockwise.

Pull-ups: Squat down, keep your back straight, jump up, grab the horizontal bar, and use the inertia of jumping to do pull-ups (the height of the horizontal bar and the grip distance of your hands vary from person to person). Repeat at least 6-8 times each time.

Jump: jump up, increase gradually, or reach a predetermined height; Jump down from a slightly higher place; Squat and jump. Do 30-60 jumps in different postures, and push your feet hard to the ground. You can choose to practice, but you should do it according to the prescribed amount at first and gradually increase the amount of exercise.

After each exercise, take a short rest to make your breathing steady and your limbs relax. After the whole set of movements, lie flat on the floor, tighten the muscles of the back and buttocks, and straighten the waist slightly.

Practice at least three times a week for 35-45 minutes each time. Stick to it and you will get something.

Daily exercise to increase height

There are a lot of drugs and instruments on the market to increase the height, which are expensive, but the effect is not so good. In fact, the best way to increase is to strengthen exercise, several exercise methods to increase the initiative.

Suspension mode:

Hold the horizontal bar tightly with both hands to make your body droop. When drooping, it is best to gently touch the ground with your toes, and then do pull-ups. Boys can do 10- 15 times a day. Girls can do it 2-5 times a day. The essentials of the exercise are: exhale when the pull-ups are up, and inhale when you slowly descend. After exercise, you should walk around and relax your muscles. After hands are relaxed, clench your fists, put your hands on your chest, then loosen your fingers, smell your eyes, open your mouth, stretch your eyebrows, relax your facial muscles, and then lie in bed to relax the muscles of your back and arms. In short, we should learn to give full play to ourselves and relax ourselves to the maximum.

After practicing the hanging method for a period of time, you can carry out hanging increment on this basis. The method is to hang for 20 seconds, then tie 5 kg sandbags on each leg and hang for 20 seconds; Then fix it on the horizontal bar with a belt and hang it for 15 seconds, and then put on an iron sand vest with a weight of 10 kg 15 seconds. But time and weight are not absolute and vary from person to person.

Jump method:

Jump with your feet and touch branches, basketball stands, ceilings, etc. 10 times as a group, jumping for 5-7 seconds each time, with an interval of 4-5 minutes in each group. Try to stretch your body to the maximum extent. Besides, you should often take part in basketball, volleyball and swimming. When you grab a basketball spike, you must jump hard and actively compete for every high penalty. Because jumping is the main training content, you should try to jump about 200 times a day.

Traction method:

Stand on a mound 20-30 meters high, relax and speed up running down, then bend down on the floor, with the help of two partners. One partner holds the wrist of the practitioner, and the other holds the calf of the unruly practitioner. Two people pull the trunk in the opposite direction for 2-3 times at the same time, each time 12- 15 minutes, and repeat for 6 times.

This series of exercises will help to correct physical defects such as short legs, bent spine, flat feet and O-shaped legs, promote bone growth, adjust neuroendocrine function and various physiological functions, and make them reach the best state, thus achieving the purpose of gaining weight. The most important thing is seriousness and persistence.

There are two periods of rapid growth and development in a person's life. The first period is infancy (1-2 years old), and the second period is adolescence. Puberty, girls generally start from 9- 1 1 year old, two years earlier than boys. The age of puberty, as stipulated by the World Health Organization, is 10-20 years old. The height of puberty increases by 6 ~ 8 cm every year, and a few people quickly grow to 10 ~ 12 cm, forming the second growth peak. Later, after puberty, the bones are completely calcified, and the height will stop growing and it is impossible to increase.

The height of human body is the growth of the whole body, but the most prominent is the length of limbs, especially the growth of lower limbs. The key to human height lies in the growth of long bones. The epiphyses and epiphyseal plates at both ends of long bone are closely related to the growth of bone or the growth of long axis of bone or the progress of height. The ossification of cartilage continues in the epiphysis and bone plate. Intraosseous ossification continues to extend to the metaphyseal end, which makes the long axis of bone grow and people grow taller.

Once the epiphyseal ossification is completed, the epiphyseal plate and epiphysis are completely integrated with the spine to form an epiphyseal line. From then on, people will never grow taller.

Therefore, in X-ray diagnosis, it is generally impossible for a person with an epiphyseal line to have any hope of growing taller. You can go to the hospital to take an X-ray of the epiphyseal line and let the doctor see if your epiphyseal line is closed. If it is closed, it is generally not tall.

First, the basic stage of growth

1-9 years old is the basic stage for children to grow taller. Human bones are in reserve at this stage, and the amount of calcium ions needed for bone development is 300-900 mg per day.

Second, the sudden increase in height.

10- 16 years old is the development period of children. The height is obviously increasing, and the demand for calcium ions is particularly high at this time. At this stage, the height 1 cm can be increased for every 30,000 mg of calcium ion absorbed, while the calcium ion content in the daily table of ordinary families is less than 50% of that needed by teenagers. Different families have different calcium nutrition.

Third, the final sprint to grow taller.

Male 17-26 years old, female 16-25 years old, is the final sprint stage of growth. At this stage, the epiphyseal cartilage in adolescence has not really healed, and there is still 2-3 cm growth potential every year. At this stage, it is still very important to give up efforts prematurely through reasonable and effective treatment and adequate calcium nutrition, which is really a waste.