Hello Doctor, how can children with a normal constitution grow taller?
Hello, a normal constitution, which we can also refer to as a pinghe tizhi (平和体质, Harmonious Constitution), refers to a state of balance between yin and yang in the body, with harmonious qi and blood, and no biases in constitution. For both children and adults, a harmonious constitution is the optimal state of health. Children with a harmonious constitution exhibit a peaceful physical and mental state, normal development, a well-proportioned body, firm muscles, vibrant spirit, lively temperament, agile movements, quick reactions, peaceful sleep, warm limbs, moist skin, shiny hair, rosy complexion, bright eyes, even breathing, loud crying, clear speech, strong voice, appropriate food intake, normal bowel movements, light red throat, pale red tongue, thin white tongue coating, and a soft yet strong pulse. Children with a harmonious constitution require less worry from parents regarding daily care; aside from occasional external illnesses, they rarely get sick. These children also tend to have stable emotions and cheerful personalities, allowing them to integrate well into social life. To help children with a harmonious constitution grow taller, parents only need to focus on the following three points: 1. Balanced Nutrition in Diet From the time complementary foods are introduced, it is essential to cultivate good eating habits and interest in food. The introduction of complementary foods should follow the principle of “gradually increasing quantity, transitioning from thin to thick, from fine to coarse, and from single to multiple types, while ensuring the infant is healthy and has normal digestive function.” Eventually, the diet should transition to that of adults. Daily meals for children should be nutritionally balanced, and as long as there are no allergies, parents should encourage a variety of foods while avoiding picky eating and monotonous diets. “Grains nourish, fruits assist, livestock benefit, and vegetables fill.” Staple foods such as rice, flour, tubers, various seasonal fresh fruits and vegetables, meats, and dairy should all be consumed in balance. Some parents may give their children too much meat, which is not advisable. Overconsumption of rich and fatty foods can increase the burden on the child’s intestines and lay the groundwork for metabolic diseases in adulthood, such as hyperlipidemia and diabetes. Additionally, children should avoid overeating, especially at night, as this can increase the burden on their gastrointestinal system and negatively affect their sleep and growth. 2. Develop a Habit of Physical Exercise Suitable sports vary by age group. Generally, preschool children should focus on play, while older children can choose sports that interest them and are easy to maintain. Children in upper elementary and middle school can engage in basketball, jump rope, swimming, fitness exercises, etc., which can help promote height growth. In my daily practice, I often encourage parents to participate in family sports, interacting with their children, which not only helps foster parent-child relationships but also increases children’s interest in exercise and benefits the health of the entire family. Activities like racquet sports, fitness exercises, jogging, and jump rope are suitable for family participation. 3. High-Quality Nighttime Sleep Both sleep duration and quality are important. Children aged 3 to 6 should ensure 11-12 hours of sleep daily, while those aged 7 to 12 should have 10-11 hours. Teenagers need 8-9 hours, and after 18, sleep needs vary by individual, generally ranging from 7-9 hours. Nowadays, school-aged children often have heavy academic burdens, leading to issues like excessive homework and late bedtimes. If parents have late sleeping habits, it can result in the whole family going to bed late. Parents should help children develop efficient study habits, completing daily tasks early and avoiding procrastination. Before bed, children can engage in relaxing activities like light reading, listening to music, or soaking their feet, while avoiding late-night eating or intense mental activities.【Doctor Li’s Consultation Hours: All Day Saturday】
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