Many friends feel that they are relatively short and feel insecure. For them, they must be eager to learn about ways to grow taller. However, many people's bones have already fully developed, making it difficult to increase their height at this point. So, at what age do bones develop? What methods can promote bone growth?
After the epiphyseal line closes, the potential for growth is lost. Generally, women at the age of 20 and men at the age of 22 have their epiphyseal line closed. It is recommended to first go to the hospital's X-ray department to see if the epiphyseal line is closed. To promote bone growth, the following points need to be noted:
1. Healthy diet
Nutrition is the primary factor for physical growth, and it is important to ensure daily intake of protein and calcium. High quality protein is found in fish, shrimp, and soy products, while milk, seaweed, and other foods are rich in calcium and phosphorus. Additionally, remember to expose yourself to sunlight as calcium is easily absorbed. Try to eat fewer snacks, such as carbonated drinks, as they can cause calcium and phosphorus imbalances in the body, especially for teenagers who should drink less. Breakfast must be eaten, and drink plenty of milk in the morning.
2. Moderate exercise
Sports such as football and basketball, which involve jumping movements, are very helpful for growing taller. The radio gymnastics and stretching exercises used by teenagers in school can help them stretch their bodies. However, it is important to maintain a healthy height increase and avoid excessive exercise, as it is not beneficial for height. It should be done appropriately. Stretching your body when you have free time at work is also beneficial to your health.
3. Adequate sleep
Scientific evidence shows that the human body grows taller between 10 pm and 2 pm every night. If this time is missed, it is not easy to grow taller.
So, bones usually close around the age of 20. If you want to grow taller, you need to take good care of your bones and pay more attention to calcium supplementation before this age. Teenagers are in the golden period of bone development, and parents should pay more attention to supplementing their children's nutrition and calcium. Do not wait until the bones are closed before thinking about supplementing calcium.
From the above introduction, we can see that female bones can develop to around 20 years old, and male bones can develop to around 22 years old. If you are still young, you can promote bone growth through the three methods introduced above. Generally speaking, a healthy diet, moderate exercise, and sufficient sleep have a certain effect on promoting bone growth.
