There are three growth stages in life; namely, infancy, between the age of six and eight years, and adolescence.

Girls grow mainly between the age of 11 ½ - 18 years and boys grow between 13½ - 20 years. The added two-year advantage is why boys are normally taller than girls.

Also, the male hormone, testosterone helps the bones to grow longer. Prior to puberty, the growth plates (Epiphysis), located at the ends of long bones (namely, arms and legs) are soft and their length can be altered.

At the time puberty, the growth plates begin to harden. Once they do so, you stop growing. So the best time to focus on height growth is during these ages.

Here are five ways to help her increase her height.

1.Eat Right

Planning a good diet is not the only thing that you need to do to help your child grow tall, but it definitely contributes to a great extent.

Before puberty a diet that consists of a good amount of protein is essential for a tall structure. Include green vegetables such as spinach, fish, eggs and skim milk.

A balanced diet that includes carbohydrates, proteins, amino acids and vitamin D is very essential.

Don't feed your child well only on weekends because you have the time.,Kids need to eat more on weekdays when they are going to school and running for tuitions. Girls tend to grow lesser after puberty so a proper diet before puberty is very essential.

2.Stretch that Spine

Stretching exercises stretch the spine and help your child grow taller. Yoga asanas such as tadaasana and sukhasana help the spine grow and help with good posture.

3.Move those Muscles

Swimming and cycling and Basketball encourage the secretion of growth hormones, which thicken the cartilage, increase bone density and help your child grow taller.

Make sure that he indulges in one of these exercises between the ages of 8 to 15 years.

Kicking, jumping, skipping and sprints are some of the most important exercises that help growth.

4.Lift and Grow

It's a common perception that weight training before the age of 18 years stunts growth.

This perception arises from the fact that most body builders are short.

However, the truth is that genetically short men tend to build muscle more easily than people who are structurally tall and thin.

Weight training doesn't stunt height growth

On the contrary, many children's gym programs involve cardiovascular activities such as walking and cycling, along with light weight training and it is conduted for kids between the age group of 8 to 15

The weight resistance training increases bone density and help in height growth.

5.Say No to Tablets and Tonics

Keep away from tablets and tonics of any kind. These supplements tamper with your child growth hormones and that could have a severe impact on his overall growth (mental and physical).

Most of these tablets and tonics contain steroids that are banned by the International Olympic Community.

Remember, nothing except proper exercise and a healthy diet can initiate height growth, unless height runs in your family.

(With inputs from Dilip Bhebhle, Course Director (India & South Asia) of the International Sports Sciences Association, California and the fitness consultant for Fitness Trends, one of India's leading fitness chain)