Your final height is determined overwhelmingly by genetics (roughly 70%), with health, nutrition, and environmental factors deciding the remainder (about 30%). So, if you end up shorter or taller than you’d like, blame your genes.  And don’t bother trying to hang on the monkey bars to grow taller! Any online search will result in thousands of hits for sites that offer “can’t miss” methods for increasing your height.  The vast majority of them are junk.  Special pills aren’t going to make you taller, but they might make you sick and they’ll definitely take your money.  Many of the sites describe exercises that will stretch out your body.  While stretching is good, and may possibly make you a little bit taller for a short period, you aren’t going to see long-term gains from doing so.  Remember, gravity always wins. That said, exercises that improve your posture, so that you stand up straighter, can help you at least look taller. The human body produces its growth hormones during sleep, so the more deep, restful sleep you get, the better odds you have of maximizing your genetic height potential. For physical, mental, and emotional health, growing teens should strive for eight to ten hours of sleep nightly, ideally on a consistent schedule to keep their body's clock in proper balance. No, there aren’t any super-foods that are magically going to make you a starting center in the NBA, but proper nutrition can help in your body’s growth process.  You know the drill for healthy eating: more fruits and vegetables, lean proteins, less saturated fats and refined sugars, more fresh food, less processed food. Some particular nutrients, such as calcium, which strengthens bones (and thus helps improve posture), are beneficial to looking and feeling taller.  Other essential nutrients like niacin, vitamin D, and zinc — all of which you consume as part of a varied, healthy diet — may offer added benefits to the body's growth as well. Don’t focus on the exercise plans that claim they will make you taller.  Instead, focus on a...

How would you rephrase that briefly using Vietnamese?
Chấp nhận rằng bạn không thể làm gì nhiều. Đừng nghe những lời quảng cáo “tăng chiều cao” hấp dẫn trên mạng. Ngủ đủ giấc. Ăn uống lành mạnh. Tập thể dục đều đặn.