Nutrition and Growth: Can Abs Workouts Affect Height in Teens?

It seems like there is a concern about not growing taller?

Hello, I am in the second year of junior high school.
When I was younger, I had a very small appetite and was much smaller than my peers.
However, in the fifth grade, my appetite suddenly increased significantly, and I also grew taller.
But by the time I reached the first year of junior high, I often came home late from tutoring and would frequently snack late at night, which caused my belly to become a bit round.
Now that I am in the second year of junior high, I have started training my abdominal muscles and currently have two visible abs.
My belly has shrunk a little, and I have controlled my food intake, so I don't eat as much as before and almost no longer snack at night.
However, I have heard that training abdominal muscles can stunt growth.
Is this true? I have only grown one centimeter from the first year to the second year of junior high.

I would like to ask the following questions:
1.
What should I eat to grow taller? I am currently only 148 cm.

2.
Does training abdominal muscles really stunt growth? I started training simply to lose belly fat.

3.
If I want to lose weight now, should I eat less, or since I am still growing, is it enough to just reduce snacks?
Thank you for your help.

Xiao Han, 10~19 year old female. Ask Date: 2016/12/22

Dr. Jiang Yu reply Nutrition

1.
There are many factors that influence height; doing abdominal exercises will not hinder growth.
2.
Your growth period is likely nearing its end, and consuming more food may increase the chances of lateral growth rather than vertical height increase.
It would be better to engage in more jumping exercises, such as skipping rope or playing basketball.
3.
Your ideal weight is approximately 48 kilograms (with a normal range between 40.5 kilograms and 52.5 kilograms).
Your daily caloric requirement is between 1400 to 1500 calories.
4.
You can use your current weight as a benchmark; if your weight continues to increase, it indicates that your caloric intake exceeds your body's needs, and at that point, you should reduce your snack consumption.

Reply Date: 2016/12/22

More Info

Nutrition plays a crucial role in growth, especially during the teenage years when the body is still developing. Your concerns about whether abdominal workouts can affect height, as well as your dietary habits, are valid and worth discussing in detail.

1. Nutrition and Height: To promote growth, it's essential to consume a balanced diet rich in nutrients. Key nutrients include:
- Protein: Vital for growth and development. Sources include lean meats, fish, eggs, dairy products, legumes, and nuts.

- Calcium: Important for bone health. Dairy products, leafy greens, and fortified foods are excellent sources.

- Vitamin D: Helps the body absorb calcium. Sun exposure and foods like fatty fish, egg yolks, and fortified dairy can help maintain adequate levels.

- Zinc: Plays a role in growth and development. Foods like meat, shellfish, legumes, seeds, nuts, dairy, and whole grains are good sources.

Given your current height of 148 cm, focusing on a nutrient-dense diet can help maximize your growth potential. It's also important to maintain a healthy weight, as being overweight can lead to various health issues, including those that might affect growth.

2. Impact of Abdominal Workouts on Height: There is a common misconception that certain exercises, like abdominal workouts, can stunt growth. However, this is not true. Engaging in abdominal exercises will not affect your height. Height is primarily determined by genetics and the health of your bones and growth plates. As long as you are not overexerting yourself or engaging in extreme workouts that could lead to injury, abdominal exercises can be a healthy part of your fitness routine. They can help strengthen your core, improve posture, and contribute to overall fitness, which is beneficial during growth periods.

3. Weight Management During Growth: Since you are still in your growth phase, it is crucial not to restrict your caloric intake too much. Instead of drastically cutting calories, focus on making healthier food choices. Reducing the intake of sugary snacks and processed foods while increasing the consumption of whole foods can help you manage your weight without compromising your growth. Eating smaller, balanced meals throughout the day can also help maintain energy levels and support your metabolism.

In summary, to support your growth and health:
- Focus on a balanced diet rich in protein, calcium, vitamins, and minerals.

- Engage in regular physical activity, including strength training and cardiovascular exercises, without fear of stunting your growth.

- Manage your weight by making healthier food choices rather than drastically reducing your caloric intake.

Lastly, remember that growth can vary significantly from person to person, and it’s essential to be patient and allow your body to develop at its own pace. If you have ongoing concerns about your growth or nutrition, consider consulting with a healthcare provider or a nutritionist who can provide personalized guidance based on your individual needs.

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