Is 14 late to grow taller, or is it just a start? If you are a girl or boy (or the parent of one) who would like to know how to get taller at 14, you should not miss this blog post. Keep scrolling to find out the truth!
Can I still grow at 14?
Height in girls
The average height of 14-year-old girls is 63.2 inches (160.5 centimeters).
Girls mainly enter puberty between 8 and 13 years old, and their growth spurt happens in one to two years, between 10 and 14 years old. They grow about 1 to 2 extra inches after getting their first period. Most girls reach their adult height by the age of 14 or 15.
Height in boys
The average height of 14-year-old boys is 64.6 inches (164 centimeters).
Boys often start puberty about 2 years later than girls, around age 12 to 13 years. So, they tend to experience their biggest growth spurt between 14 and 16 years. Statistically, they might grow up to 2 inches per year during this period. But this is a general age range because some might continue growing taller after that. At the fastest rate of growth during puberty, most boys reach about 92% of their adult height.
7 effective ways to help grow healthily
Teens at this age are still growing, but the rate of growth is not the same. That is why you need to focus on good nutrition and a healthy lifestyle to help them grow to their full potential.
Have a healthy and nutritious diet
During the growth spurt of puberty, getting proper nutrition is a must for optimal growth. But what should you add to your diet?
- Protein includes the building blocks for all tissues, muscles, bones, and organs to grow and develop. Milk and dairy products, eggs, fish, nut and nut butter, grains like quinoa, and meat like beef and poultry are protein-rich foods you should eat regularly.
- Calcium and vitamin D are both important nutrients for bone growth and health. Vitamin D also helps control calcium and phosphorus metabolism, making your bones longer and stronger. Make sure to consume milk and fortified dairy products, mushrooms, fish, and green veggies, and do not forget to expose yourself to the skin to get enough vitamin D.
- Healthy fats, like olives and olive oil, seeds, nuts, avocado, or fatty fish, might deliver concentrated calories that support the overall functioning and development of the body.
- Iron plays a vital role during the growth spurt, especially for girls. Encourage them to eat more dark green and leafy veggies, dark meat poultry, beef, raisins, and beans.
Consume milk and dairy products
Dairy includes essential nutrients, including protein, calcium, and vitamins to nourish the body. While milk is the top choice since it has more calcium, vitamin D, zinc, and potassium, yogurt and cheese are also excellent sources of dairy that can help strengthen and lengthen bones.
At this age, make sure to drink 3 cups of skim or low-fat milk daily. Also, you should consume 1 cup of yogurt, 1 ounce of hard cheese, and ½ cup of cottage cheese.
Avoid eating junk foods
Consuming junk foods not only relates to heart health or the risk for obesity but also poses a threat to the bones of growing kids. Highly-processed foods like fast foods, sugary drinks, potato chips, or bakery products might stunt skeletal growth and make children’s bones weaker, even in small amounts . Also, filling too much junk food in your stomach will stop you from getting other nourishing foods needed for growth.
Get enough sleep
Teens aged 13 to 18 years need to sleep between 8 and 10 hours, and they should be in bed by 11 p.m.
During sleep, human growth hormones circulate at their peak, assisting the body in growing. But if sleep is delayed, the release of these hormones is also delayed, potentially decreasing the overall growth of the body. Also, the teens’ circadian rhythm varies for many reasons, and this results in a change in their sleep-wake cycle.
So, how to sleep better? Check out some helpful tips below!
- Keep your bedroom quiet, dark, and cool.
- Avoid using any screens about an hour before going to bed.
- Take a warm bath or shower, listen to music, read a book, or meditate to relax before bedtime.
- Do not drink coffee, tea, or energy drinks in the late afternoon and evening.
- Avoid exercising too close to bedtime.
- Take a short nap if you are exhausted during the day.
Getting regular exercise is a good way to improve muscle growth and promote growth spurts in teens.
Stretching exercises, such as hanging from a bar, calf stretch, cobra stretch, or pelvic stretch, are ideal for extending the spine and promoting good posture, making you look taller. Or try resistance training exercises, like squats, push-ups, or plank, to strengthen your bones and build muscle mass. But remember to be patient and consistent if you are going to exercise to improve your height because it might take a couple of months before you discover a height gain.
Maintain good posture
Our back is naturally curved, and regular slouching or slumping might make these curves adjust to your familiar posture. Over time, this could strain your back and neck, leading to pain surrounding these areas. Moreover, poor posture may change your physical height. Do you know that a straight back gives you a taller look up to 2 inches?
How to practice good posture?
- You need to stand straight and keep your hands as close to your body. Do not put them in your pocket, or it might lead to slouching of your shoulders. And avoid crossing your legs.
- When you walk, please keep your back straight, shoulders down, and head up.
- And when you sit, you should also keep your back straight and avoid slouching over time. Do not cross your legs, and always support your back by using a small pillow.
Use height-increasing supplements
These dietary supplements basically help you get the necessary nutrients so that you can make the most of whatever chances to increase your height. Look for products including vitamin D and calcium to support bone health. Also, some might deliver other vitamins, minerals, proteins, etc. to strengthen overall growth and development.
But remember that not all supplements might help you get taller. If your growth plates become fused, there is nothing that can boost your height. Or if you are suffering from a condition that affects your growth hormone production, you need a special treat. So, the best way is to consult your doctor’s advice before taking any supplement.
We hope this blog post gives you all the key information on how to get taller at 14. While most boys and girls will experience their growth spurt by this age, some teens, especially boys, may grow taller after 14. Now, it is time to stick to the helpful tips mentioned above to give the proper foundation for height gain and physical development.
Mike Nikko is a blogger with over 15 years of experience. I will bring you the best product reviews and other useful life experiences, tips to increase height, tips to improve health… If you have any questions, feel free to ask Mike Nikko!