How to Grow Taller During Puberty

Puberty is the peak period for bone growth and development. During puberty, methods such as dietary regulation, physical exercise, ensuring adequate sleep, maintaining a positive mindset, and avoiding unhealthy habits can promote height increase. The analysis is as follows:

1. Dietary regulation: Eat more foods rich in high-quality protein, such as fish, lean meats, eggs, dairy products, and soy products. Calcium is an essential trace element for bone growth; therefore, it is important to consume calcium-rich foods such as shrimp, sea fish, broccoli, milk, etc.

2. Physical exercise: Activities such as rope jumping, basketball, and high jump can help exercise leg muscles and the spine, promoting bone growth and development. Full-body exercises such as jogging and playing badminton can also improve overall blood circulation, providing sufficient nutrients to the bones and supporting their growth and development.

3. Ensuring adequate sleep: Growth hormone is mainly secreted after entering deep sleep; therefore, sufficient sleep is beneficial for increasing height. It is recommended that adolescents get 8–10 hours of sleep daily and try to fall asleep before 10 p.m., as this is when growth hormone secretion reaches its peak.

4. Maintaining a positive mindset: Adolescents may face various pressures and negative emotions, which can hinder height growth. Parents should frequently show care and listen to their children's concerns, helping them maintain an optimistic, positive, and cheerful mood.

5. Avoiding unhealthy habits: Habits such as smoking, drinking alcohol, and excessive use of electronic devices may negatively affect physical growth and development.

In daily life, it is recommended to maintain a regular sleep-wake schedule, avoid staying up late and excessive fatigue, which can help improve sleep quality and support height growth.