4 Exercises To Help Your Kid Grow Taller

Are you worried that your child is shorter than all his or her classmates? To be tall is every child’s desire. And there are ways in which you can help your child achieve a good height.

There are many myths related to height that floats around. Some parents believe that just because they both are short, their children will be short as well. But with the right diet, posture and a few exercises, it is possible to aid the growth of your child. Exercises elongate and lengthen the bones. And in growing children, the bands of cartilage around long bones of the arms and legs stretch and allow for the bones to grow.

Shortly after puberty, around the ages of 16 to 18, this cartilage fuses and doesn’t allow bones to grow anymore. And this is why it is a must to start practicing exercises to increase height at a younger age.
So if you are looking for some proven tips that help increase the height of your child, you are in the right place.

4 Exercises To lengthen Your Child 
1. Stretching 
Stretching is a great way to increase height. Get your child to start with simple stretches like the wall stretch. Make him stand against a wall with the back towards it. Raise hands in the air and stretch as far as possible. Then sit in the same position on the toes and stretch the leg muscles. Repeat the process 10 times. Another good stretch for the legs and back is to sit on the floor, legs wide apart. Then bend forward at the waist and stretch to touch the right toe. Your child can keep bending three to four times to stretch the leg muscle to the maximum. Then go back in the sitting position, and stretch to left toe. Toe-touching exercises are also great to elongate the spine and improving posture.

2. Yoga
Some yoga asanas, especially the Surya Namaskar and the Adho Mukha Syanasana stretches the whole body easily. Have your child do basic breathing exercises before beginning. Then lie down on the back, lift hips and stretch legs backwards. Make sure the back is absolutely straight. Maintain this position and continue deep breathing for as long as possible. Also, poses like the Chakrasana can also help your child stretch the entire body. Here, make your child lie down flat on the back, legs shoulder-width apart. Bend knees so they touch the buttocks and bend elbows so that fingers touch the shoulder. Breath in and push up the body to create a ‘U’ position and hold for as long as possible. Release the position, breathing out and rest for a few seconds before repeating the pose.

3. Hanging
All kids love to hang from bars and this playful exercise can help straighten the spine and elongate the vertebrates. So encourage your child to do plenty of pull-ups. Install a hanging bar in the house. Preferably, the bar should allow your child to be able to hang fully above the ground. But if you are more concerned about safety, you can also teach your child to hang with the legs bent at the knees. It is best to hang for one to 10 minutes every day. Make your child do 10 repetitions of pull-ups or chin-ups daily for best results.

4. High-Intensity Workouts 
It is not recommended for children under the age of 16 to lift weights or do any kind of stressful weight training. During this period, muscles need to develop naturally, and only high-intensity workouts and sports are best. Lifting weights at a gym can actually hamper the height of your child, so don’t allow it. However, sports like basketball, tennis and badminton are all great ways to promote growth hormones in the body and help your child grow taller. Running, swimming and cycling are also great options.

Other Factors that Play a Role in Increasing your Child’s Height
Exercises are great to promote growth spurts. But did you know that the right diet and a proper sleeping routine can also help your child grow taller?
Find out simple ways to help your child get taller naturally.
• While sleeping, growth hormones are produced, which is why it is a must that your child gets a minimum of eight hours of sleep.
• A balanced diet rich in amino acids will also promote better growth and development. You are already concentrating on exercises, so make sure your child gets enough proteins, vitamins and calcium for his/her body to grow in an optimum way. You can also depend on supplements like PediaSure, a scientifically-proven formula that ensures overall development in growing kids. Also, add PediaSure  or Bournvita for growing kids in their daily glass of milk to ensure they have optimum energy through the day.
• A good posture is a must to become taller. Make sure your child doesn’t sit or walk with a hunched back or the spine will grow crooked.
Now growing taller will not be a dream for your kids. Use these simple yet effective tips that can make a world of a difference in the overall development of your child.

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20 Tips To Increase Your Child’s Appetite

Increasing your children’s appetite can be tricky, especially if they find food unappealing or are struggling to eat. However don’t stress, there are ways to increase their appetite and make them eat better.

Here are 20 suggestions for boosting a healthy appetite in your little one:

1) Compulsory breakfast

Eating a good, healthy breakfast is bound to increase your child’s appetite. A balanced breakfast boosts metabolism after the night ‘fast’ and gets the body working for the day. Ensure that breakfast is a compulsory meal in your household. It’s a tried and tested formula, give it a shot!

2) Feed every two hours

Children who fuss over food because they’re not too hungry should be offered food every couple of hours. The standard three meals may not be boosting their digestive system enough to make them feel hungry. Regular meals once in two hours will improve appetite. Try it!

3) Snacks are meals

Snacks should be as good as meals if you want a better appetite. Instead of a cookie, offer a sandwich; instead of a chips, offer muesli or cereal. Think of healthy replacements for snacks and notice the change in your child’s appetite.

4) Offer favourite foods

For some children with low appetite, the very sight of food might be a problem. If such is your child’s case, try offering his/her favourite foods initially to get the metabolism running. Healthy food can follow once your little one starts accepting the very idea of eating.

5) Avoid pungent or strong food

Most children don’t enjoy extreme odours or overpowering tastes. If low appetite is an issue with your child, check if your kitchen has food odours and/or if your food has strong taste of Indian masalas, garlic, and so on. Eliminate these flavours. Chances are that your child will start gaining an appetite.

6) Use appetising spices

Oregano, cinnamon, coriander, and fennel (leaves and seeds) are all spices and herbs that aid in building an appetite. Add a dash of these here and there in your child’s food. However, ensure that these are not too visibly garnished on their plates.

7) Don’t make oily food

Traditional Indian homes have the tendency of offering ‘ghee-based’ food to children. Unlike popular belief, such foods kill their appetite. Go easy on fatty products and dairy since these might be the reason why your child has a low appetite.

8) Avoid stressful topics at meal times

Sometimes, parents discuss finances or plan the child’s school schedule during meal times as spending time together is a rarity. Having said that, avoid stressful or serious discussions during meal times. It kills a child’s appetite. Try talking about happy things and see him/her wipe the plates clean.

9) Play/exercise more

It’s a common knowledge that playing sports or exercising improves appetite. Don’t you think we forget this common idea when it comes to our children? If your child has a declining appetite, increase play time. You will see the hunger coming back!

10) Offer water 30 minutes before meal time

Children should have water first thing in the morning, even before milk. Also, they should have water half an hour before meals to improve their appetite. These basics help a lot!

11) Keep a food journal

Where you note things they ate on good-food days. Ideas that worked on those days can be used for future reference. Doesn’t hurt if a retrial works its wonder again, does it?

12) Offer fresh lime juice

When your child fusses over food and says that he/she is not hungry, offer sweetened fresh lime juice, instead of water. Lime improves digestion and appetite.

13) If kids are too warm, they eat less

Yes, it’s true! If it’s too hot or suffocating in the house, appetite goes down. Place your child’s high chair or dining table near an open window for some fresh air to enter. You will notice the change.

14) Offer small bites

Small bites of food build metabolism, which in-turn, improves appetite. Offer smaller bites of food to your children if you think they have reduced appetite. Slowly, their want for food will increase. You should continue offering small bites till they start eating on their own and decide on their bite-size themselves.

15) Don’t skip dessert

Fruit-based desserts can help in building an appetite. They work towards digestion and boost metabolism. Psychologically, fruit-based desserts attract children to finish their meals faster. Best appetite-boosting fruits are berries, grapes, and apples.

 
16) Don’t make milk a meal 

Many children, who have low appetites, suffer from what can be called the ‘too much milk’ problem. When children have milk as fillers, appetisers, or snacks, it kills their appetite for the next meal. Introduce dairy in other forms like cottage cheese, yoghurt, or cream.

17) Try homemade remedies

Try remedies like ginger juice with honey and peppermint chutneys to improve appetite. These can be made easily at home. They are great for the immune system as well.

18) Yoghurt is a must

One cannot stress enough about how important yoghurt is for a child. It’s a dairy product with healthy probiotics and calcium which are amazing for the appetite and immunity of the child. Yoghurt serves the purpose of a dessert as well.

19) Peanut is not just any nut

Peanut is sometimes called the king of nuts for its appetite-boosting and protein-building properties. Incorporate it in your child’s food in the form of peanut butter or just fry it to be eaten as crisps. The next time your child fusses for chips, offer him/her fried peanuts. You’ll be doing his appetite a favour.

20) Increase the intake of zinc

Zinc helps in building appetite. Wheat bran, cashew nuts, and pumpkin seeds are good for improving the level of zinc in the body. Try incorporating these in your child’s meals or snacks. Check with your child’s doctor for zinc supplements as well.

Does your child have problems with eating? We have the perfect solution for you! Share the suggestion that worked for your child in the ‘Comment’ section below.

#HomoeopathicMedicineForAppetiteEnhancer

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Nutrients you need to help your baby grow

 Calcium

Daily amount: 800 mg (1,250 mg for breastfeeding mums)

Do you need a supplement? Only if you are lactose intolerant or allergic to cow's milk

Benefit to your baby: Grows strong bones and teeth, healthy nerves, heart, and muscles. Also develops heart rhythm and blood clotting.

Food source:

• milk, yoghurt (dahi),

• gingelly seeds (til) and

• amaranth leaves (cholai).

Take a look at our calcium enriched recipes.

Chromium

Daily amount: No RDA

Do you need a supplement? No

Benefit to your baby: Regulates blood sugar levels; stimulates protein synthesis in developing tissues.

Food source:

• unrefined cereals,

• vegetable oils,

• cheese and

• meats.

Copper

Daily amount: 1.2 mg (1.5 mg for breastfeeding mums)

Do you need a supplement? No

Benefit to your baby: Helps form heart, skeletal, and nervous systems, arteries, and blood vessels

Food source:

• lentils (dal),

• nuts,

• seafood and

• drinking water.

Fluoride

Daily amount: No RDA

Do you need a supplement? No

Benefit to your baby: Needed when teeth begin to form at ten weeks; later, in the second and third trimesters, needed to develop primary incisors, molars, and permanent teeth

Food source:

• tea (find out how much caffeine you can have during pregnancy) and

• seafood.

Folic Acid

Daily amount: 300 mcg (360 mcg for breastfeeding mums) plus 400 mcg supplement before conception and for the first three months of pregnancy

Do you need a supplement? Yes

Benefit to your baby: Is a critical part of spinal fluid and helps close the tube housing the central nervous system; also helps synthesise DNA and normalise brain function.

Food source:

• green leafy vegetables,

• seeds,

• legumes and

• citrus fruit.

Try these folate enriched recipes

Iodine

Daily amount: 220 mcg

Do you need a supplement? No

Benefit to your baby: Regulates metabolism, helps develop nervous system. Severe iodine deficiency can lead to miscarriage, still birth or congenital abnormalities.

Food source:

• iodised table salt,

• potato (aloo) and

• curd (dahi).

Iron

Daily amount: 27 mg

Do you need a supplement? Yes, if medically prescribed.

Benefit to your baby: Makes red blood cells, supplies oxygen to cells for energy and growth, and builds bones and teeth.

Food source:

• lentils (dal),

• chick peas (kabuli chana or chhole),

• spring onion (hari pyaz),

• bran flakes (chokar),

• red meat, raisins (kishmish).

• Vitamin C helps the body to absorb iron. You can get vitamin C from citrus fruits or Indian gooseberry (amla).

Take a look at our iron-enriched recipes for more ideas.

Magnesium

Daily amount: 350 mg

Do you need a supplement? No

Benefit to your baby: Helps build strong bones and teeth, regulates insulin and blood-sugar levels, builds and repairs tissue

Food source:

• potato (aloo),

• spinach (paalak),

• almonds (badaam),

• brown rice and

• lentils (dal).

Manganese

Daily amount: 2 mg

Do you need a supplement? No

Benefit to your baby: Aids bone and pancreas development and synthesis of fats and carbohydrates

Food source:

Get manganese from a variety of foods as this mineral is present in many different foods. Some examples are;

• porridge (dalia) and

• black beans (urad dal).

Pantothenic Acid

Daily amount: No RDA

Do you need a supplement? No

Benefit to your baby: Regulates adrenal activity, antibody production, growth and metabolism of protein and fat.

Food source:

Get pantothenic acid from a variety of foods. Some examples are;

• well cooked egg yolks,

• whole grain cereals and

• milk.

Phosphorus

Daily amount: 550 mg (990 mg for breastfeeding mums)

Do you need a supplement? No

Benefit to your baby: Builds strong bones and teeth; develops blood clotting and normal heart rhythm.

Food source:

• meat,

• fish and

• dairy products.

Potassium

Daily amount: 3,500 mg

Do you need a supplement? No

Benefit to your baby: Aids muscle activity and contractions, energy metabolism, and nerve function.

Food source:

• potato (aloo),

• sweet lime (mausambi),

• raisins (kishmish),

• apricots (zard aloo),

• egg plant (baingan),

• cucumber (kheera),

• tomatoes (tamatar).

Riboflavin

Daily amount: 1.14 mg (1.16 mg for breastfeeding mums)

Do you need a supplement? No

Benefit to your baby: Promotes growth, good vision, and healthy skin. Essential for your baby's bone, muscle, and nerve development.

Food source:

• curd (dahi),

• milk and

• fresh cheese.

Thiamine

Daily amount: 0.9 mg (1.0 mg for breastfeeding mums)

Do you need a supplement? No

Benefit to your baby: Converts carbohydrates into energy; essential for brain development. Also aids heart and nervous system growth.

Food source:

• sesame (til) seeds,

• pistachios (pista) and

• soyabeans.

Vitamin A

Daily amount: 700 mcg (950 for breastfeeding mums)

Do you need a supplement? No

Benefit to your baby: Important for cell growth, eye development, healthy skin and mucous membranes, infection resistance, bone growth, fat metabolism, and red blood cell production.

Food source:

• from carrots (gajar),

• ripe mango (aam),

• apricot (zard aloo) and

• cantaloupe melon (kharbooja).

Vitamin B6

Daily amount: 1.9 mg

Do you need a supplement? No

Benefit to your baby: Aids metabolism of protein, fats, and carbohydrates. Helps form new red blood cells and develop the brain and nervous system

Food source:

• banana (kela),

• yam (jimikand, suran),

• chicken breast,

• peas (matar) and

• beans (lobia).

Vitamin C

Daily amount: 50 mg (80 mg for breastfeeding mums)

Do you need a supplement? No

Benefit to your baby: Essential for tissue repair and collagen production. Aids proper growth and strengthens bones and teeth.

Food source:

• orange (santara),

• strawberries,

• broccoli (hari phool gobhi),

• tomatoes (tamatar) and

• Indian gooseberry (amla).

Vitamin D

Daily amount: 10 mcg

Do you need a supplement? May be required

Benefit to your baby: Helps build bones and teeth. It is also good for the skin and muscles.

Food source:

• salmon,

• a boiled egg and

• margarine.

Zinc

Daily amount: 7 mg (9.5 mg for breastfeeding mums)

Do you need a supplement? May be required

Benefit to your baby: Helps form organs, skeleton, nerves, and circulatory system.

Food source:

• protein containing foods like sunflower (sooraj mukhi) seeds,

• tuna (chura machli) and

• kidney beans (rajma).

#HomoeopathicMedicineForChildHealth

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