Recent Blog Posts by Hitesh Chauhan

• Girls typically stop growing 2 to 3 years after puberty begins, which is usually between 14 to 16 years of age.
• Boys usually stop growing by the age of 18 to 19, though some may continue into their early 20s.
• Growth plate closure (epiphyseal plate closure) marks the end of height increase.
• Delayed puberty can extend the growth period, especially in boys.

• Genetics determines most of your final height, and there’s little change once growth plates close.
• Sports like basketball and swimming don’t increase height but support overall growth and posture.
• Physical activity in kids boosts growth hormone release and helps with body alignment.
• Stretching, jumping, and good posture can make you appear taller and more confident.

• Pre-sleep and post-workout protein for growth significantly boosts muscle repair and stimulates growth hormone and IGF-1 levels, enhancing height and muscle development.
• Morning vs night protein intake depends on individual goals. Mornings help reduce muscle loss, while nights promote overnight recovery.
• For maximum growth, consistent daily protein intake, combined with proper timing and IGF-1 boosting foods, is more effective than relying on any single “best time.”

• Protein helps children and adolescents strengthen their muscles and bones, which promotes height growth.
• The majority of children can get all the protein they need from a balanced diet; therefore, protein powder is rarely necessary.
• Protein by itself won’t make you taller; genetics, sleep, exercise, and diet are more important factors.
• Growth can be stunted by a lack of protein, particularly during critical growth years.

• Spinal decompression and posture correction may improve the appearance but not increase actual bone length.
• Growth plates close in early adulthood, which permanently ends natural bone growth.
• Exercises like Cat-Cow, Cobra Pose, and Hanging Bar Stretch help decompress the spine and regain temporary height lost to daily compression.
• Maintaining good posture and spinal health is important for preserving natural height and reducing the risk of height loss with age.

• Protein is crucial for height growth, not just muscle & bone development; fruits can be a surprising source.
• Guava, avocado, jackfruit, and blackberries are among the best high-protein fruits to support bone and tissue development.
• These fruits also deliver vital nutrients like vitamin C, B6, potassium, and fiber, aiding digestion and metabolism.
• Smart snacking with protein-rich fruits complements a balanced diet for natural height growth.

• Plant-based protein sources like chickpeas, lentils, quinoa, tofu, and tempeh offer essential nutrients for children’s’ growth.
• Combining grains with legumes and adding nuts or seeds helps create complete proteins.
• Fortified plant-based drinks and protein-rich snacks (like energy balls and granola bars) can supplement protein intake.
• A well-balanced variety of plant-based foods ensures kids receive the necessary protein for healthy development and energy.

• Vitamins are essential for brain development, strong immunity, and healthy growth.
• Common Deficiencies include weaker bones, poor vision and anemia due to lack of vitamin D, A and B12 respectively.
• Balanced diets with colorful fruits, vegetables, grains, protein, and dairy cover most vitamin needs.
• Supplements can help fill gaps when needed. Consult a pediatrician before introducing it to kids.

• Understanding your child’s nutritional needs is crucial for their overall health and development.
• Signs like picky eating, frequent illness, stunted growth, unusual fatigue, and behavioral or focus issues may indicate nutrient deficiencies.
• Nutritional supplements can help address deficiencies and support your child’s growth and well-being.
• Learn how to identify nutrient deficiencies and understand their impact on your child’s health.

Table of Contents Why Processed Foods Are a Problem Why Healthy Eating Matters for Kids Start with Education: Teach Kids About Nutrition Swap Processed Snacks