How to Increase Your Height: Is There Anything I Can Do?
Everything you should know.
What you can control and what you can’t control
Several factors affect your overall height. It is believed that genetic factors account for 60% to 80% of the final height. Certain environmental factors (such as nutrition and exercise) usually account for the remaining percentage.
From 1 year old to puberty, most people’s height increases by about 2 inches each year. Once you enter puberty, you may grow at a rate of 4 inches per year. However, everyone’s growth pace is different.
For girls, this rapid growth usually begins in the early teens. Boys may not experience a sudden increase in height until the end of their teens.
After entering puberty, you usually no longer grow taller. This means that as an adult, you are unlikely to increase your height.
However, there are certain things you can do throughout adolescence to ensure that you maximize your growth potential. As an adult, you should continue these exercises to promote overall health and maintain height.
1. Eat a Balanced Diet
During the growth years, it is vital to get all the nutrients the body needs.
Your diet should include:
fresh fruits
fresh vegetables
whole grains
proteins
dairy
You should limit or avoid foods containing:
sugar
trans fats
saturated fats
If an underlying medical condition, or older age, is causing your height to decrease by affecting your bone density, up to your calcium intake. It’s often recommended that women over age 50 and men over age 70 should consume 1,200 milligrams (mg) of calcium per day.
Vitamin D also promotes bone health. Common sources of vitamin D include tuna, fortified milk, and egg yolks. If you aren’t getting enough vitamin D in your diet, talk to your doctor about taking a supplement to meet your recommended daily amount.
2. Use Supplements with Caution!
In a few cases, supplements may be suitable to increase the height of children and prevent atrophy in the elderly. For example, if you have a disease that affects the production of human growth hormone (HGH), your doctor may recommend that you add a supplement containing synthetic HGH. Also, the elderly may wish to take vitamin D or calcium supplements to reduce their risk of osteoporosis. In all other cases, avoid adding promises about height. Once your growth plates are fused, no matter what the advertisement on the supplement label is, you will not be able to increase your height.
3. Get the right amount of sleep
In the long run, occasional lack of sleep will not affect your height. However, if your clock frequency is often less than the recommended frequency during puberty, it may cause complications. This is because your body releases HGH when you sleep. If you are not vigilant enough, the production of this hormone and other hormones may decrease.
Suggest:
Newborns under 3 months sleep 14–17 hours a day
Babies 3–11 months old need 12–17 hours
Toddlers 1–2 years old get 11–14 hours
Children aged 3–5 get 10–13 hours
Children aged 6–13 need 9 to 11 hours
Teenagers aged 14–17 need 8 to 10 hours
Adults aged 18–64 have 7 to 9 hours
It takes 7 to 8 hours for seniors 65 and older
Extra sleep can even increase the production of HGH, so continue to take naps.
4. Stay Active
There are many benefits to regular exercise. It can strengthen your muscles and bones, help you maintain a healthy weight, and promote the production of HGH.
Children in school should exercise for at least one hour a day. During this time, they should focus on:
Strength exercises, such as push-ups or sit-ups
Flexibility exercises, such as yoga
Aerobic exercise, such as playing hang tags, skipping rope, or riding a bicycle
Adult exercise also has benefits. In addition to helping you maintain overall health, it can also help reduce the risk of osteoporosis. This happens when bones become weak or brittle, resulting in a decrease in bone density. This may cause you to “shrink”.
To reduce the risk, try walking, playing tennis, or practicing yoga several times a week.
5. Practice Good Posture
Poor posture may make you look shorter than you actually are. Over time, falling or shaking will also affect your actual height.
Your back should naturally curve in three positions. If you frequently fall or slip, these curves may change to suit your new posture. This may cause pain in your neck and back.
Pay attention to how you stand, sitting down and falling asleep is key. Talk to your doctor about how to incorporate ergonomics into your daily work. Depending on your needs, you may need a standing desk or memory foam pillow to correct your posture.
You can also practice exercises designed to improve your posture. If you are not sure where to start, consult your doctor. They can help you develop a workout routine that suits you.
6. Use Yoga to Maximize Your Height
If you don’t need targeted posture exercises, try yoga. This whole-body exercise can strengthen your muscles, align your body and help you improve your posture. This will help you stand higher.
You can practice yoga in the comfort of your own home, or you can practice yoga as a group in a local gym or studio. If you are not sure where to start, search for beginner yoga routines on YouTube.
Some popular poses to improve posture include:
Bottom line
In most cases, you can reach the peak after puberty is over. Although you can take some measures to maintain your height as an adult, your growth days are far behind you.