the growth
Growth is the process by which the weight and length of the individual are basically increased, along with other changes that accompany maturity, such as hair growth, teeth, and so on. During the first year of the baby, the baby grows by about 25 cm and doubles his weight three times.
Growth begins to slow down after the age of the year, and when the child reaches the second year of age, the rate of increase in length is approximately one cm per year until reaching puberty. At puberty, ie, at the age of 8-13 years in females and 10-15 years in males, there is a large growth rate. This mutation is associated with sexual development and the onset of menstruation in females. Physical maturity or complete growth occurs at approximately 15 years of age in females and at age 15 or 16 years in males.
From childhood, the doctor performs regular checkups for the child, in which the height and weight are recorded on a graphic curve called the child’s growth chart or curve so that the doctor can determine whether the child’s growth rate is normal or not.
The rate of growth of children varies from child to child, depending on several factors: sex, dietary habits, physical activity, health problems, the environment, and hormones.
Changes in puberty in girls
Puberty is defined as a transition from childhood to maturity, including physical, sexual, psychological, and social maturity. At this stage there are several changes for females, including:
- Breast growth and hips widen, as the body begins to take the female form.
- The body begins to secrete hormones of puberty, sweating rate increases and smells appear in the area under the armpit.
- The appearance of hair in the pubic area and under the armpits.
- Start menstruation (menstrual cycle).
- The emergence of acne due to the secretion of the body of female hormones.
- Mood disorders occur because of hormones; the girl becomes irritable, she may have problems sleeping, in addition to feeling sad and lack of self-confidence.
- Growth and increase in height and weight.
The stages of puberty in girls
According to Tanner, girls’ puberty is divided into five stages (tanner’s stages of puberty) depending on body growth, breast growth, and pubic hair growth. In this article we will focus on the change in height in girls, and these stages are:
- The first stage: During which a basic increase in length of (5-6) cm per year.
- The second phase: A rapid growth phase with a length of 7-8 cm per year.
- third level: (8 cm) per year at about 12.5 years of age.
- The fourth stage: Characterized by a decrease in the rate of growth; where the height is less than one cm per year.
- level five: The stage of stunting, at the age of (16) years.
Growth hormone
Human growth hormone (Hormone) is one of the hormones produced by the pituitary gland. Growth hormone increases height and contributes to muscle and bone building. The rate of hormone secretion is affected by several factors. Physical activity, balanced diet rich in protein and fasting lead to elevated hormone levels, while obesity leads to decreased concentration.
Growth hormone stimulates the liver to produce a substance called insulin-like growth factor (IGF-1), which in turn stimulates bone growth. The growth hormone secretion produces an disorder called hypertrophy of the extremities or extremities of the extremities. Its symptoms are especially enlarged bones of the bones of the face, hands, feet, and hair thickness. Side effects of increased growth hormone include other hypertension and heart disease.]
The lack of growth hormone secretion results from various medical conditions, including brain injuries, although the cause is often unknown. Growth hormone deficiency results in delayed growth and thus short stature (stunting), sometimes obesity, and late puberty. The dwarf is treated with the injection of the growth hormone in childhood; the growth hormone given to the growth hormone deficiency after the completion of adulthood will not increase the length.
Increase height in natural ways
Genetics plays a key role in determining the length of an individual, however other factors can contribute to height. Here are some tips that can be used to increase height:
- Exercise: Through exercise such as stretching exercises, rope jumping, swimming, cycling can increase the length, exercise stimulates the secretion of growth hormone, and other building hormones, promote the utilization of body fat
- Take care to sleep for sufficient hours at night : There is a strong link between deep sleep and increased growth hormone secretion that increases the length of an individual, according to a study published in the journal AMA.
- Eat balanced meals : Be careful to eat a variety of balanced foods, especially foods that contribute to bone growth and the secretion of growth hormone, including:
- Protein-rich foods: Proteins are often referred to as bodybuilding foods. They are involved in the synthesis of body organs, muscles, bones, and hormones as growth hormones. Proteins supply the body with the amino acids it needs to build the growth hormone, which consists of 191 amino acids. Protein deficiency causes growth to stop, bone and muscle mass decreases, and insulin-producing growth factor, which stimulates the longitudinal growth of bones. It is recommended to eat protein-rich foods such as dairy products, eggs, soybeans, fish and chicken.
- Foods rich in vitamin D: Vitamin D plays an important role in the growth of skeletal, bone, and muscle, and is essential for the absorption of calcium and phosphorus necessary for bone strength and growth. Vitamin D deficiency is due to impaired longitudinal bone growth and a decrease in height, as well as increased risk of osteoporosis and fractures. For adequate amounts of this vitamin, exposure to sunlight, mushrooms, eggs and fish such as tuna and salmon is recommended.
- Foods rich in vitamin A : Vitamin A plays an important role in the metabolism and bone formation, and it helps maintain the calcium levels necessary for strong bones. Vitamin A deficiency inhibits bone growth, leading to short stature. Vitamin A sources include: sweet potatoes, carrots, mangoes, green leafy vegetables, dairy products, and eggs.
- Foods rich in calcium: Calcium is the basic metal in the formation of bones; during the rapid growth stages calcium is deposited in the bones, and storing a large amount of calcium means the development of stronger bones and longer. Foods rich in calcium include millet, dairy products, white sesame seeds, green leafy vegetables, and coral calcium (a natural source of calcium obtained from coral reefs that increases bone mass and bone density, helping bones grow).
- Zinc-rich foods: Zinc is an essential mineral for growth, cell division and protein synthesis. Zinc and proteins help to increase bone growth and growth hormone secretion. Zinc is found in the following foods: oysters, chicken, eggs, pulses, nuts, and oats.
- Carbohydrate-rich foods: Carbohydrates are one of the most important sources of energy needed by the body during periods of rapid growth. In the absence of carbohydrates, the body uses to break down proteins to obtain energy, so the function of proteins is affected in the building and growth of the body. Eating simple carbohydrates such as sugar, sweets and refined flour causes an increase in blood sugar levels. This results in the release of insulin, which inhibits growth hormone activity, so you should eat foods rich in carbohydrates (complex carbohydrates) such as whole grains, millet, vegetables and fruits.
- Take care to eat foods that are classified as the top ten foods to increase height : Dairy products (milk, cheese, yoghurt, cheese), soybeans, fish, eggs, chicken, bananas, whole grains, green leafy vegetables, legumes, nuts, and oilseeds.