According to the WHO standard height and weight chart, the standard height at the age of 13 is 163.8cm for men and 158.7cm for women. Refer to this chart to see if your child is developing normally compared to his or her peers. If the child’s height and weight are too different from the general index, please refer to the article below from easyhealthylive.com to know ways to increase height at the age of 13 for children.
Increase height at the age of 13: The right diet
A proper diet provides the body with the nutrients it needs each day to function and grow its cells. A consistent eating plan will also reduce your risk of heart disease and other health conditions. The right diet to follow to increase height at the age of 13 will be different for each child, usually include the rules:
Nutritional balance
There are four essential nutrients that make up a balanced diet. At the top of the list are fruits and vegetables, which should be consumed every day in large quantities. Protein , fiber-rich carbs , and fat make up the other three components of a balanced diet.
A balanced diet needs to be supplemented with a healthy lifestyle for it to be truly effective. So start de-stressing, get 7-8 hours of sleep a day, eat on time and most importantly – get enough exercise into your schedule.
Split meals
Break up the large meals of the day into small meals that are consumed every three hours during the day. This way, small meals will provide the body with the fuel it needs for optimal energy. Eating too much food in a big meal will store excess energy in the form of fat.
Split meals means dividing the contents of a large daily meal in half. This makes for 6 meals instead of 3. This eating method ensures that meals are rich in essential nutrients that balance carbohydrates with proteins and vitamins.
The daily division of meals helps to control what is consumed, and the consumption time from there is a suitable diet to increase height at the age of 13 .
Eat the right food
- Choose a variety of foods from all food groups to get the nutrients your body needs. Fruit and vegetables can be fresh, frozen or canned.
- Eat plenty of dark green vegetables like leafy greens and broccoli and orange vegetables including carrots and sweet potatoes.
- Vary your protein choices with more fish, beans, and lentils.
- Aim for at least 3 ounces of whole grains, bread, crackers, rice, or pasta each day.
Increase height at the age of 13 with nutrition
Increase height at the age of 13: Sleep well and get enough sleep
Good sleep directly affects mental and physical health. Sleep is short and it can seriously affect daytime energy, productivity, emotional balance, and even weight. Getting a good night’s sleep may seem like an impossible goal when it comes to waking up at 3 a.m., but there’s more control over sleep quality than it can be realized.
Unhealthy daytime habits and lifestyle choices can affect sleep at night and adversely affect mood, brain and heart health, immune system, creativity, vitality, and weight.
Although sleep needs vary slightly from person to person, most healthy adults need between 7 and 9 hours of sleep per night to function at their best. Children and teens need more. And despite the notion that our sleep needs decrease with age, most older people still need at least 7 hours of sleep. Since it’s often difficult for older adults to sleep this long at night, daytime naps can help fill in the gap.
Accordingly, the required sleep time for children at the age of 13 per night is: 8-10 hours
>> See also: Instructions to increase height at the age of 16
Increase height at the age of 13: Participate in physical activities
Participating in sports to increase height at the age of 13 is essential. Physical activity simply means the movement of the body using energy. Walking, jumping rope, climbing stairs, playing soccer, or dancing the night away are good examples of activity. For health benefits, physical activity should be moderate or vigorous.
Moderate physical activity includes:
- Walk (about 3½ miles per hour)
- Cycling (less than 10 miles per hour)
- Dance
- Golf
- Aerobics
- Tennis (doubles)
Vigorous physical activities include:
- Run/jog (5 miles per hour)
- Walking very quickly (4½ miles per hour)
- Cycling (more than 10 miles per hour)
- Swimming (freestyle lap)
- Aerobics
- Basketball (competition)
- Tennis (single)
You can choose to do moderate-intensity or vigorous-intensity activities, or a combination of both, each week. Activities can be considered vigorous, moderate, or light intensity. This depends on how much they make you breathe harder and your heart beat faster.
Increase height at the age of 13: Practicing Yoga
Practice yoga to increase height at the age of 13 with the aim of yoga to build strength, awareness and harmony in both mind and body. Although there are over 100 different types of yoga, or school, of yoga, most sessions typically include breathing exercises, meditation, and assuming poses (sometimes called asanas or poses) pulling. lengthen and flex different muscle groups.
The relaxation techniques incorporated in yoga can relieve chronic pain, such as lower back pain, arthritis, headaches, and carpal tunnel syndrome, explains Dr. Yoga Yoga can also lower blood pressure and relieve insomnia.
The physical benefits of yoga to increase height at the age of 13 include:
- Increased flexibility
- Increase muscle strength and tone
- Improved respiration, energy and vitality
- Maintain a balanced metabolism
- Losing weight
- Heart and circulatory health
- Improve athletic performance
- Protection from injury
Aside from the physical benefits, one of the best benefits of yoga is how it helps a person manage stress, which is known to have devastating effects on the body and mind. Practice yoga regularly. create mental clarity and calm; increased body awareness; relieves chronic stress patterns; relax the mind; attention center; and increase concentration to increase height at the age of 13.
Grow taller at 13: Avoid junk food
Regularly eating junk food has many harmful effects on increasing height at the age of 13 , below are some common reasons.
Nitrates: Processed foods contain large amounts of nitrates. Nitrates are used mainly in meats such as freezing to keep them from growing bacteria.
Fat: Most processed foods contain a lot of fat. This is usually saturated fat, which can raise LDL cholesterol.
Sugar: Processed foods are also often high in sugar, which can make them very high in calories.
Salt: Salt (or sodium) is used as a preservative in foods and can raise blood pressure and cause bloating.
Vitamins: Processed foods are not known for their health and many are vitamin deficient.
Above are 8 ways to increase height at the age of 13 quickly , leave your comments below to discuss the best option together.
John Alen was born in 1971 and is a doctor in the healthcare and psychology fields with many years of experience. He is currently working at easyhealthylive.com, a leading health and psychology blog. Having studied at Y1 National Medical University named after IM Sechenov, John Alen is using his knowledge and experience to help improve the physical and mental health of people in the United States.
