Can Girls Still Grow Taller After Middle School? Tips for Height Growth

Can girls still grow taller before high school?

Hello, Doctor Hsieh: I am currently in the sixth grade, and my height is around 164 to 165 cm.
However, my close friend started seeing a doctor in the second semester of fourth grade and received injections that paused growth for a month, totaling eight times.
The doctor advised that jumping rope is the best exercise, and I maintained a routine of jumping every day from fourth grade until just before this winter break, but I only jumped once during the break.
Will this have an impact?
I understand that genetics, exercise, diet, and sleep are crucial for growth.
However, since it's winter break, I haven't been going to bed early, and there was even a week when I didn't sleep until after 7 AM (though I did get about eight hours of sleep in the morning).
Can stopping this behavior now help mitigate any negative effects?
Lastly, considering my current height, is it possible for me to reach 170 cm before I turn 18 in high school? I realize my concerns may seem excessive, and I plan to change my habits.
Could you please provide me with some tips to promote growth, including exercise, diet, and recommended bedtime? Thank you!

Xiao Jie, 10~19 year old female. Ask Date: 2016/02/08

Dr. Xie Huimin reply Nutrition

Dear Xiao Jie, height is most closely related to genetics, followed by nutrition.
Of course, other factors you mentioned also have an impact.
I suggest you try to maintain a more normal lifestyle.
Staying up all night primarily affects your metabolism, which can indirectly influence other endocrine functions, and this is not beneficial.
At your age, you should aim for more than 7 hours of sleep each night, and avoid reversing your day and night schedule.
Pay attention to maintaining a balanced diet.
Activities like basketball, jumping rope, and swimming can help promote growth, but they need to be done consistently.
Keep it up!

Reply Date: 2016/02/08

More Info

As a 6th grader standing at around 164-165 cm, you are already in a good position height-wise compared to many of your peers. It’s understandable to be concerned about your growth potential, especially when comparing yourself to friends who may have started their menstrual cycles earlier. However, it's important to remember that growth patterns can vary significantly among individuals, and there are several factors that influence height growth.

Firstly, let's address your concerns about growth after middle school. Generally, girls experience their most significant growth spurts during puberty, which typically occurs between the ages of 10 and 14. However, growth can continue for a few years after the onset of menstruation, often until around the age of 16-18. Since you are currently in 6th grade and have not yet started your period, you may still have some growth potential left. The fact that you are already 164-165 cm suggests that you are on a good trajectory, and with proper care, you could potentially reach your height goals.

Regarding your question about the impact of your current lifestyle choices, it’s great that you are aware of the importance of exercise, nutrition, and sleep in promoting growth. Jumping rope is an excellent form of exercise that can help strengthen your legs and improve your overall fitness. If you have been consistent with this activity, it should have a positive impact on your growth. However, if you have recently reduced your activity level, it’s important to get back into a regular exercise routine. Aim for at least 30 minutes of physical activity most days of the week, which can include activities like jumping rope, swimming, or playing sports.

Sleep is another critical factor in growth. Growth hormone is primarily released during deep sleep, so maintaining a consistent sleep schedule is essential. Ideally, you should aim to go to bed between 9 PM and 10 PM to ensure you get enough restorative sleep. If you’ve been staying up late during the holidays, it’s a good idea to gradually shift back to an earlier bedtime. This will help your body recover and optimize growth hormone production.

In terms of nutrition, a balanced diet rich in calcium, protein, and vitamins is crucial for growth. Incorporate foods such as dairy products (milk, yogurt, cheese), lean meats, fish, eggs, fruits, and vegetables into your meals. Drinking two cups of milk a day (approximately 480 ml total) is a good start, as it provides essential nutrients for bone health. Additionally, consider including whole grains and healthy fats in your diet to ensure you are getting a wide range of nutrients.

Lastly, while genetics play a significant role in determining your final height, lifestyle choices can also make a difference. If you continue to engage in regular physical activity, maintain a balanced diet, and prioritize sleep, you will be giving yourself the best chance to reach your height potential. It’s also important to have a positive mindset and embrace your unique growth journey. Remember, height is just one aspect of who you are, and confidence and self-acceptance are equally important.

In summary, you still have the potential to grow taller, especially if you focus on maintaining a healthy lifestyle. Get back into your exercise routine, prioritize sleep, and eat a balanced diet. With these efforts, you may very well reach your goal of 170 cm by the time you finish high school. Keep up the good work, and don’t hesitate to reach out for support from healthcare professionals if you have further concerns about your growth.

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