Genetics play the most important role in determining adult height. 80% of height is due to genes from mom and dad. If your parents are tall then likely your kids will be tall too. Height comes from both mom and dad and not just one parent. At age 2 a toddler is around half their adult height so we can use height at this age as a prediction.
BUT 20% of height is determined by other factors, some of which we as parents can control.
- NUTRITION
Nutrition is extremely important in making sure kids reach their full growth potential. Humans have grown in height over centuries with access to better nutrition being one of the main reasons. Think about it - cells need nutrients to grow. If they are not getting enough then they won't grow as well. Making sure your children get enough protein for protein synthesis and muscle growth. Carbohydrates for fuel and brain health. Vitamins and minerals are the 'invisible drivers' of growth. Calcium and Vitamin D build bones - without enough, kids won't grow properly. Vitamins such as zinc, vitamin A, folic acid all help DNA production and cell division. Growth hormone is produced by the brain - if the brain isn't well nourished it will produce less.
2. SLEEP
Don't underestimate the power of sleep. Sleep is when our brains rest, cells recover and regenerate and growth hormone is released. Optimal refreshing sleep will make sure growth hormone is produced and growth occurs. Kids who don't sleep well run the risk of not reaching their true growth potential.
3. PHYSICAL ACTIVITY
Move your body! Running around, playing, jumping all help to exercise muscles and bones. Building strong bones and building muscle all contributes to growth and eventual adult height. So less screen time - more play time.
4. CHRONIC ILLNESS
Childhood illness is a stressful time for the whole family and can be all consuming. Chronic childhood illness can adversely affect growth. Stress on the body, treatments, reduced nutrition can all hinder growth. Making sure illness is picked up promptly by doctors and treated optimally is so important. Kids with a childhood illness such as cancer may not feel as hungry so nutrition can be a problem. Involving dieticians is imperative and encouraging a protein rich diet with enough calories can help maintain growth and fuel their bodies. Children with diseases affecting absorption may also need supplementing with a multivitamin.
5. PUBERTY
Timing of puberty is critical - early puberty can lead to an earlier growth spurt and a shorter final adult height. This is because growth plates fuse too early. If you think your child has started puberty early (for girls < 8 and boys < 9) it is important you see your doctor as this needs further investigating. Girls should not develop breast buds or any pubic / underarm hair before the age of 8. The first sign of puberty in boys is testicular enlargement and then pubic hair. If you notice this before age 9 please see your family doctor.
6. SOCIAL ENVIRONMENT
A stable, supportive home environment matters much more than people realize. Children who are exposed to less stress are much more likely to reach their growth potential. Kids who live in stressful, unstable home environments won't just have their mental health affected but also their physical health. Increased levels of cortisol can impact growth. A warm, loving home environment is exactly what our kids need.
