Length
There are several factors affecting the length of the human, and it is believed that the genetic factor contributes 60-80% of the length of the final person, while other environmental factors such as nutrition and exercise the remaining, and the length of most children by about 5 cm each year, Puberty, and once the human reaches an increase of 10 cm each year, and this rapid growth begins in the early years of teenage girls, while this may not be observed in boys until the last years of adolescence, and generally stop growing after the age of eighteen.
It is important to note that the length of the person stops growing after 18-20 years, even if the person followed a healthy diet, the reason is the so-called plate Ephesian (Epiphyseal plate) or growth plate (English: Growth plate) The increase in the length of the human is due to the increase in the length of the long bones mainly. As long as these plates are still active or open, the increase in height continues and stops once they are closed due to the hormonal changes that occur at the end of the stage. Puberty or adolescence; H growth at the age of 16 years for females, and between the ages of 14 and 19-year-old males.
Foods and nutrients that increase the length
Since healthy nutrition plays an important role in human longevity, the following nutrients should be included in the daily diet, especially in adulthood, and in the first five years of an individual’s life.
- Proteins: The proteins are called amino acids, and the growth hormone (growth hormone) is made up of 191 amino acids, and thus leads to hypoproteinemia, The protein is slowed down or slowed down, muscle mass is lost, bone growth is not optimized, and protein deficiency inhibits insulin-like growth factor-1 growth, which plays an important role in longitudinal growth For bones, so the intake of enough foods rich in bal Tin and milk as products, eggs, fish, and poultry is very important in increasing the length.
- Vitamin D: Vitamin D plays an important role in the growth of bones and muscles, which is essential for the absorption of calcium, which is the most important nutrient to build strong bones. Vitamin D deficiency leads to insufficient bone growth, osteoporosis and fractures The sun is one of the most important sources of vitamin D, as well as food sources such as mushrooms, eggs and fish, such as tuna, salmon, and vitamin D-fortified foods.
- Vitamin A: In addition to Vitamin A’s important role in vision, it plays an important role in bone metabolism and bone building. It contributes to the maintenance of calcium levels in the bones and thus strengthens its strength. Vitamin A deficiency inhibits bone growth ideally for short stature. From carrots, sweet potatoes, mangoes, green leafy vegetables, milk products, eggs are good sources of this vitamin.
- Calcium: Calcium is the main mineral in bone formation. Calcium deposition on bone reaches its peak during rapid growth stages; bones store enough calcium to form stronger and longer bones. Dairy products and green leafy vegetables are calcium-rich foods.
- Zinc: Zinc is an essential and important device for growth at different ages. It plays important roles in cell division and protein synthesis. In fact, zinc works with protein to optimize bone growth and is important in the formation and secretion of growth hormone. Zinc deficiency is associated with delayed growth In humans, oysters, chicken, eggs, and nuts are considered to be rich foods.
- Carbohydrates: The energy needs of the body are growing rapidly, and carbohydrate is the main source of carbohydrates. The carbohydrates dissolve to give glucose. In addition, carbohydrate changes without the body’s use of the protein as an energy source. However, the simple carbohydrates found in sweets, sugar and baked goods , Raises sugar and insulin in the blood dramatically; high levels of insulin in the blood inhibits the work of growth hormone, so it is recommended to eat whole grains, fruits and complex carbohydrates to meet the needs of the body of carbohydrates.
Other steps to increase height
In addition to proper nutrition, there are other steps that contribute to increase the length of the individual, and in the following we mention some of them:
- Nutritional supplements: In some cases, some supplements may be used to increase the length of children and prevent short stature for adults. For example, a doctor may recommend a supplement containing an industrial growth hormone if a person has a condition that affects growth hormone. Some adults may also take supplements Vitamin D or Calcium to prevent the risk of osteoporosis.
- Get enough sleep: Insufficient sleep in adolescence leads to the development of some complications. Many hormones are secreted during sleep, including growth hormone, so its production may decrease in case of sleep.
- Physical activity: Continuous physical activity strengthens muscles and bones, maintains a healthy weight, and promotes growth hormone production. Children should exercise for at least one hour a day.
- Sound posture: The false posture makes the human appear shorter than it is, and the pause or chastity of the back may affect the length of the person over time.