Can I Still Grow Taller? Height Growth at 13

Can I still grow taller?

In our country, a 13-year-old girl goes to sleep around 12 to 1 AM every day.
She enjoys playing basketball and currently stands at 157 cm tall and weighs 42 kg.
Her menstruation has been present for over a year.
Will she still grow taller? P.S.: Her father's height is 170 cm and her mother's height is 158 cm.

Yi, 10~19 year old female. Ask Date: 2016/04/02

Dr. Cai Xiuwen reply Nutrition

Hello! The period from middle school to high school is when height increases most significantly.
Factors influencing height include nutrition, exercise, sleep quality, and genetics.
It is recommended that you consume two cups of low-fat, high-calcium milk daily, along with foods rich in calcium such as soy milk, tofu, and small dried fish.
Engage in activities like basketball or jump rope for at least 30 minutes each day, and make sure to get plenty of sunlight.
Sleep is also very important; you should aim to go to bed before 11:00 PM each night.
If you still have concerns, I suggest visiting a pediatric clinic for an evaluation by a physician to identify any issues.
Wishing you health, safety, and all the best.
This is a response from Dietitian Tsai Hsiu-Wen at Nantou Hospital, Ministry of Health and Welfare.

Reply Date: 2016/04/02

More Info

At the age of 13, you are still in a critical period of growth and development. Generally, most girls experience their growth spurts earlier than boys, typically between the ages of 10 and 14. Since you mentioned that your menstrual cycle has already started for over a year, this indicates that you are likely in the later stages of your growth phase. However, it is important to note that growth can continue for a few more years, even after the onset of menstruation.

Your current height of 157 cm and weight of 42 kg suggests that you are within a healthy weight range for your height. Genetics plays a significant role in determining your final height, and with your father's height at 170 cm and your mother's at 158 cm, you may have the potential to reach a height somewhere in between or slightly above your parents' heights, depending on various factors.

The growth plates in your bones, known as epiphyseal plates, are responsible for height increase. These plates gradually close as you reach the end of puberty. While it is difficult to predict exactly how much taller you will grow, there are several factors that can influence your growth potential:
1. Sleep: You mentioned that you go to bed around midnight or 1 AM. Sleep is crucial for growth, as the body releases growth hormone primarily during deep sleep. Aim for 8-10 hours of quality sleep each night to support your growth.

2. Nutrition: A balanced diet rich in calcium, protein, and vitamins is essential for bone health and growth. Foods such as dairy products, lean meats, fish, fruits, and vegetables should be included in your diet. Staying hydrated is also important.

3. Physical Activity: Engaging in regular physical activity, especially activities like basketball, can stimulate growth hormone production. Exercise not only helps in maintaining a healthy weight but also promotes overall well-being.

4. Posture: Maintaining good posture can help you appear taller and may also contribute to spinal health. Activities such as yoga or stretching can improve your posture.

5. Genetics: Ultimately, your genetic makeup will play a significant role in determining your final height. While you may not have control over your genetics, understanding that you are likely to grow taller based on your family history can provide some reassurance.

In conclusion, while it is uncertain how much taller you will grow, there is still a possibility for you to increase your height over the next few years. Focus on maintaining a healthy lifestyle, including proper sleep, nutrition, and physical activity, to maximize your growth potential. If you have concerns about your growth or development, consider consulting with a healthcare professional who can provide personalized advice and possibly assess your growth plates through an X-ray if necessary. Remember, every individual grows at their own pace, and it is essential to embrace your unique journey.

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