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5 Steps To Help Kids Grow Taller In The Spring
春光明媚，万物生长，每年的3-5月是孩子身高长得最快的时节,是其他月份的2-3倍左右。这是由于日照延长逐渐增多，而充沛的阳光照射和紫外线，可以帮助钙的吸收和骨骼的生长；另一方面,春天气温逐渐增高，新陈代谢旺盛,血液循环加快,人体生长激素分泌增加。所以在春天孩子长得格外快。大多数人认为身高取决于遗传因素，其实还有其他影响因素可以帮助激发孩子长高的潜力，比如运动，营养和睡眠等等。家长们，你们准备好了吗，怎么抓住春天这个黄金季节帮助孩子长高高？让我们一起来看看下面的5个锦囊妙计吧！
Spring is the season when new life begins. Kids tend to grow faster during March to May. A child may grow an average of two to three times more quickly during spring growth spurt in comparison to the steady rate throughout the rest of the year. This seasonal increase in growth is thought to perhaps be the result of increased exposure to sunlight during spring months, which can maximize the calcium absorption and promote bone growth. Increased growth hormone release in spring also helps the height gain. Most people believe that the height is determined by our genes. However, apart from our genetic factors, there are various factors can help your kids to grow taller and achieve their maximum height. These contributing factors may include sports, nutrition and sleep. Are you ready to help your kids taller this spring? Let's take a look at what parents can do to!
第一步：充足的睡眠
睡眠对人体的生长是非常重要的。在睡眠中，人的身体可以彻底的得到放松和休息，分子和细胞组织可以有时间得到修复和再生。脑垂体会分泌生长激素，促进骨，软骨和肌肉的生长，从而使身体增高，组织生长，细胞修复，促进机体合成代谢和蛋白质合成。当人体处于深睡眠状态时生长激素会分泌量明显增加，高于清醒时。绝大部分的生长激素是基于人体内部的生物钟或昼夜节律在睡眠中脉冲式释放的，一般是从夜间10点前后，即晚上9:00到凌晨2：00点分泌量达到最高峰，可以是白天的5-7倍；另外在凌晨6点前后， 即5：00到7：00生长激素也有一个分泌小高峰。所以早早入睡并有良好的睡眠质量是孩子身体长高的必备条件。
Step 1. Get Plenty of Sleep
Sleep is very important for growing bodies. When you sleep, your body is totally relaxed and rest. It has time to recharge, repair, grow and regenerate tissues. During sleep, body produces growth hormones which is responsible for growing height, body composition, cell repair and metabolism. The growth hormones is produced in the pituitary gland and it creates more when you have a deep and sound sleep. The release of majority of growth hormones is "pulses" during sleep and is based on body's internal clock or circadian rhythm. The largest pulses occur before midnight from 9pm to 2am with some smaller pulses in the early morning from 5am to 7am. Place your child to bed early in the evening to get enough rest and sound sleep are necessary for growing taller.
根据美国儿科学会的推荐，不同年龄阶段的孩子所需的睡眠时间也是不同的。总的来说，大多数孩子需要8到12小时不等的睡眠时间以保证能有合理的身高。请大家根据年龄自行对号入座自家娃每24小时所需要的睡眠时间吧：
· 4个月到12个月大的婴儿：12-16小时（包括日间小睡）
· 1岁到2岁幼儿：11-14小时（包括日间小睡）
· 3岁到5岁学龄前儿童：10-13小时（包括日间小睡）
· 6到12岁学龄儿童：9-12小时
· 13到18岁青少年：8-10小时
另外，美国儿科学会也建议晚上睡前半小时关闭所有的屏幕，并且不要在孩子的卧室放置电视机，电脑，智能手机和其他屏幕设备。
Overall, most kids need at least 8 to 12 hours sleep each night to growing properly. According to the American Academy of Pediatrics, kids need different sleep hours at different ages:
· Infants 4 to 12 months - 12 to 16 hours of sleep every 24 hours (including naps).
· Children 1 to 2 years - 11 to 14 hours of sleep every 24 hours (including naps).
· Children 3 to 5 years - 10 to 13 hours of sleep every 24 hours (including naps).
· Children 6 to 12 years - 9 to 12 hours of sleep every 24 hours.
· Teens 13 to 18 years - 8 to 10 hours of sleep every 24 hours.
It also recommends that all screens be turned off at least 30 minutes before bedtime and suggests keeping televisions, computers, smartphones and other screens out of kids' bedrooms.
第二步：充分的运动
大家都知道运动可以帮助孩子长得高，身体好。的确，对孩子来说，适量有规律的多样性综合运动可以促进生长激素的分泌，强化身体的肌肉、骨骼和韧带。跑跳运动对促进孩子身高发育很关键。跳绳、弹跳, 纵跳摸高等跳跃类运动，可增加下肢血液供应并给予长骨节律性的压力，从而加速骨骼生长。这些弹跳运动一般以每天1-3次，每次5-10分钟为宜。短距离快跑则可以激发身体生长激素分泌增加帮助身体长高，下肢骨骼长度增加。 游泳和各种球类运动，比如打篮球或排球等，可以使腿部肌肉骨骼血流增加，激发骨细胞的活力，促进骨骼生长，增强肌肉力量和拉伸肌肉。日常生活中的活动，比如骑自行车，散步或户外运动等，也可以帮助孩子维持一定的生长并防止肥胖。另外，适当的拉伸动作和瑜伽可以通过拉伸脊柱和关节来增加身高。
Step 2. Get Moving
As you probably already know, keep moving and exercise the body are helpful for growing. Skipping rope, jumping and vertical jump can help kids reach their maximum height. These activities increases blood supply and exerts pressure on the long bones of the body to grow in length. Do about 1-3 times with about 5-10 minutes. Sprinting fast can help body to produce a huge amount of growth hormones and aid in height increase. It can also help to extend the bone length of the legs. Playing sports such as swimming, tennis, volleyball or basketball are effective exercises to grow taller, which can help to strengthen and stretch muscles, and thus making your kids taller. Daily exercise activities such as bike riding, walking or outdoor sports are to keep your child growing at a consistent rate and fight obesity. In addition, as you know, doing stretches and yoga also have some beneficial effects for height increase by stretching out the spine and joints.
第三步：享受阳光
阳光是维生素D最好的来源，维生素D有助于人体中钙和磷吸收，从而使骨骼长得更好更快， 是人体不可或缺的营养物质之一。每天晒太阳20到20分钟可以帮助孩子骨骼强壮身体长高。 去户外晒太阳要注意时间段选择， 一般来说，早晨的6-10点和傍晚的4-5点是较佳时间段，因为这两个时间段既可以享受阳光得到足够的维生素D，又可以避免紫外线对皮肤的伤害。
Step 3. Enjoy Sunlight
Sunlight is the best source of vitamin D, which is an important nutrient required for overall growth, including your height. It helps calcium absorption and promote bone growth. Bathing in the warm spring sunshine 20 to 30 minutes per day helps your kids to grow taller and have strong bones. Go outdoors under the sun during early morning (6-10am) and evening hours (4-5pm) is better because you can get enough vitamin D without exposing to harmful ultraviolet rays.
第四步：营养合理的饮食
包括有必须的维生素，矿物质和蛋白质的均衡的膳食会帮助孩子发挥最大生长潜力。
钙是骨骼生长中非常重要的必需矿物质，牛奶，酸奶，奶酪，黄豆及其制品，芝麻酱和绿色蔬菜中富含钙。除了钙以外，牛奶中还有维生素A和蛋白质是生长发育和身高必需的。所以，处于生长发育期的孩子每天喝2-3杯牛奶是对身高的增长有益的。
维生素D是人体必需维生素，可以帮助钙的吸收，骨骼发育，维持免疫功能，缓解炎性反应。如果缺乏的话会导致生长减缓，佝偻病，骨软化，免疫功能低下，在青春期女孩会引起体重增加。所以让孩子摄取充足的维生素D对骨骼和肌肉生长发育是很重要的。 维生素D可以在鱼肝油，蘑菇类，脂肪含量高的鱼类（鳟鱼，三文鱼，吞拿鱼等）， 鱼籽，豆腐，奶酪，奶油，瘦肉，鸡蛋等食物中摄取，或日光浴。
保证孩子每天摄入足够的蛋白质是帮助他们发挥最大生长潜力的坚实基础和必要条件。高蛋白食物包括鱼虾肉，鸡肉、瘦肉，牛肉、鸡蛋、牛奶、豆腐和其他豆类等。
Step 4. Get The Right Food
A balanced diet full of essential vitamins, minerals and proteins will help kids reach their full growth potential. Calcium is very necessary for the growth and development of bones and it is rich in and dairy products, such as milk, yogurt and cheese, soybean and soybean products, sesame butter and green vegetables. Drinking about 2 or 3 glasses of milk per day on a daily basis has a positive effect on the height gain.
Vitamin D is an essential vitamin for the absorption of calcium, bone development, immune functioning, and alleviation of inflammation, and a deficiency can lead to slow growth, rickets, osteomalacia, a weakened immune system, poor hair growth, and cause weight gain in teenage girls. Providing your kids sufficient vitamin D to promote bone and muscle growth is very important. It can be obtained through eating cod liver oils, mushrooms, oily fish (trout, salmon, tuna etc), fish roe, tofu, cheese, cream, lean meat, or egg, or spending enough time in the sun.
Getting your kid plenty of protein on a daily basis provides an essential building block his body needs in order to grow and develop to his full potential. High protein foods include fish, chicken, beef, lean meats, eggs, milk, tofu or legumes.
第五步：增强免疫功能
气温多变的春季是感染性疾病的高发季节，如果有频繁的感染会影响身体长高。事实上，如果有强壮的免疫系统，很多感染性疾病是可以避免的。可以通过健康的饮食，规律的作息及多饮水来维持健康的免疫系统。所以给孩子的食谱中需要有足够的各色新鲜蔬菜，水果，牛奶，富有Omega-3脂肪酸的鱼，坚果，奶酪。避免加工食物，垃圾食品，高糖高脂肪，或含有氢化食用油成分（人造黄油，起酥油）的食物。
Step 5. Keep Your Immune System Strong
The fluctuation of temperatures in spring and virus may cause infections which can stunt your child's growth. In fact, most of these diseases can be avoided if you have a strong immune system. You can encourage your child to eat healthy, get enough rest, and drink plenty of water to keep immune system strengthened and stabilized. Provide you child a diverse and healthy diet with a variety of fresh vegetables, fruits, milk, nuts, cheese and fish rich in omega-3 fatty acids to get a healthier immune system. In addition, you should also avoid processed food, junk food, foods with high levels of fat and sugar, or hydrogenated foods, such as margarine or shortening.
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