Get 8–10 hours of sleep every night
Eat enough calories to support growth
Include protein-rich foods in your diet
Eat calcium-rich foods
Get enough vitamin D
Eat a balanced diet with fruits, vegetables, whole grains, and healthy fats
Exercise regularly
Play sports that involve jumping, running, or stretching
Do strength training with proper form
Maintain good posture
Avoid smoking, vaping, alcohol, and drugs
Stay hydrated
Manage stress
Keep a healthy body weight
See a doctor if you are worried about delayed growth or puberty
Follow your doctor’s advice if you have a medical condition affecting growth