Human height begins to decline after adulthood. If you know how to take advantage of the following ways to increase height and combine with many different factors, you can still improve your physique as you like.
Many factors determine your adult height. Most people believe that human height is only determined by genetics, but that is not entirely true. Genetics is the factor that determines how tall you will be once you are done growing, but there are others.
Environmental and lifestyle factors come into play during our childhood and adolescence.Nutrition, for example, plays a significant role in determining our height. Scientists have theorized that improved nutrition might be the main reason why the average human height has significantly increased over the last century. That is why it is so essential to make sure children are well-fed, from the time when they arebreastfeedinguntil they are fully grown.
Once you are approximately 18 to 20 years old, it is highly unlikely that you will be able to grow taller. By that age, the growth plates in bones — areas of cartilage where bones can grow longer — have become urgent.
The growth plates are active during childhood, but once puberty starts, hormonal changes will cause these areas to harden. They usually finish developing entirely around age 16 forgirlsand sometime between ages 14 and 19 in boys. Unfortunately, that means you cannot make yourself taller once you have reached adulthood.
You could still experience small daily variations in your height. These variations are the result of your spinal discs becoming compressed during daily activities. As a result, you can lose up to half an inch (1.5 cm) of height during the day, which will be restored while you sleep. This variation is so small that it is hardly ever noticeable.
Lifestyle Change Is A Must
As you can see, an active lifestyle is the best. From as early as four years, staying active is the key to not just growing tall but also living a disease-free life. Running, jumping, pull-ups, cycling, playing basketball, football, and swimming are the best exercises.
Moreover, take a break from your schedule. Of course, you have exams to pass and other dreams and ambitions to pursue, but the piling pressure only increases stress. Stress is terrifying for your physical and mental health. Seek help from a professional if you need to.
During the growing stage, it is also essential to get at least 7 hours of sleep. Sleeping helps strengthen the cells, boost immunity, and reduce stress.
The revelation of all these features got me to the next question. Is the “taller is better” notion just a myth? Here is the obvious answer.
Have a balanced diet
In the developing height years, providing the body with all the necessary nutrients is the essential way to increase the height.
Your diet should include:
- Fresh fruit;
- Fresh vegetable;
- The protein;
You should avoid foods that contain:
- Trans fat;
- Saturated fat.
If some underlying disease or age causes your height to decrease due to bone density, you should provide extra Calcium for your body. Doctors often recommend that women over 50 and men over 70 should consume 1,200 mg of Calcium daily.
Vitamin D also promotes healthy bones. Natural sources of vitamin D include tuna, fortified milk, and egg yolks. If you don’t get enough vitamin D in your diet, consult your doctor about taking supplements to meet your vitamin needs.
Use dietary supplements with caution
In some cases, supplements are effective in increasing height in children and limiting a decline in height in older adults. If you have a medical condition that affects HGH growth hormone production, your doctor may suggest that you take a synthetic HGH supplement.
Also, older adults can take vitamin D or calcium supplements to reduce the risk of osteoporosis.
In all other cases, you should avoid using supplements to increase height. Once the synaptic cartilage becomes integrated, you will not be able to increase the height anymore, even when using the advertised supplement products.
Get enough sleep
Sometimes sleep does not affect your height in the long run. But if you are an adolescent, sleeping less often than necessary can lead to complications. It is because the body produces the hormone HGH – growth hormone while you sleep. The amount of this hormone will be less if you do not get enough sleep.
Here is the amount of time you need to sleep each day:
- Infants up to 3 months of age need 14–17 hours of sleep every day;
- Infants 3–11 months of age need 12–17 hours of sleep;
- Toddlers 1–2 years old need 11–14 hours of sleep;
- Minors 3–5 years of age sleep about 10–13 hours;
- Children 6–13 years of age can sleep 9–11 hours;
- 14–17-year-old teens sleep 8–10 hours;
- Adults 18–64 years old should sleep about 7–9 hours;
- Older people 65 years and older should sleep about 7–8 hours.
Getting more sleep can even stimulate the production of HGH hormone, so you should take a nap instead of staying awake to work or chat with friends.
Rest time helps the body to regenerate and develop tissues. The growth hormone HGH is more reproduced if you rest and get enough sleep.
When getting enough sleep, the elderly will relax, releasing more HGH hormones. In other words, when he is tired, the HGH hormone is not released much. A scientific activity regime for people in the development stage is that they need to sleep 8 – 11 hours/night to be the reasonable sleep mode to help the height grow most effectively.
Regular exercise has many benefits, helps to strengthen muscles and bones, maintain a healthy weight, and promote HGH production.
Children should exercise at least one hour a day with exercises such as:
- Strengthening exercises, such as inhaling the earth (pushing or pushing) or pushing your stomach;
- Flexible practices, like yoga;
- Aerobic activities, skipping, or cycling.
For adults, exercise is the most effective way to increase height. Besides, regular exercise also has benefits such as maintaining overall health and reducing the risk of osteoporosis. Osteoporosis occurs when bones become weak or brittle, leading to loss of bone density. It can make you “dwarf.”
To reduce your risk of osteoporosis, try walking, playing tennis, or doing yoga a few times a week. Also, you can supplement the body with Calcium and foods.
Exercise correct posture
Poor posture can make you look shorter than your actual height. Stooping can also make you sharp.
If you regularly bend your back, the bone will get used to such a position and gradually cause you to stop.
Knowing how to stand, sit, and sleep in the right position is not the fastest way to increase height, but it is the key to maintaining height. You can also practice exercises to improve your posture over time. If you don’t know how to start, talk to your doctor. They can help you formulate an appropriate exercise routine.
Usually, you have a lot of difficulties to be able to affect your height when you’ve reached a certain age. However, you can improve your height if you know how to build a reasonable lifestyle for yourself. You should eat enough quality, exercise regularly. You will see the difference right there.
Milk is rich in Calcium, a mineral that helps bone growth. Calcium is essential in improving height. Milk also contains vitamin A and protein that play a role in determining the growth of the whole body, including height.
If you want to increase height, you should drink 2-3 cups of milk/day. At the same time, you should eat dairy products like cheese, yogurt, and ice cream.
You can do yoga to help improve your height naturally. Yoga stimulates the production of growth hormones in the body. Also, yoga exercises relieve stress, fatigue for the muscles. From there, your body can develop in the best way.
The right yoga poses to improve height is Surya Namaskar.
That is a gesture, practical height improvement exercise, regardless of your age. Try to stand up straight and then lean forward a few minutes, every day. You can practice this exercise several times a day, at different times. There are many stretching exercises you could do at home, such as cobra, bend, twist, leg stretches.
Combine exercise and play sports
Exercise and sports enhance the production of hormones that improve height. To adjust your desired height, you should regularly exercise, participate in sports activities.
Skipping: The useful improvement of height is skipping, because when you practice this sport, you have to jump many times. We should play jumping rope for about 30 minutes every day, in places with ample space.
Practicing a single bar every day also helps us improve our height effectively. Hold your hand firmly on the beam, then push yourself up across the bar, keeping your posture for 10 seconds. Then do it again and again at least six times a day.
Also, subjects such as tennis, basketball are subjects that require you to jump high with great intensity. It helps you improve your height effectively as well as maintain your ideal weight index.
Other outdoor activities like cycling, swimming also help improve height, muscle tone.
Malnutrition is one of the leading causes of height growth. To have a scientific diet, you should have a reasonable nutrition balance in your daily diet. The essential nutrients such as zinc, manganese, vitamin C, protein, Calcium, potassium, and phosphorus are all needed to improve height.
In the daily diet should have fresh green vegetables, fruits, cereals, low-fat milk products, the nutrients are used in the most appropriate proportion.
Sunlight is a natural source of vitamin D, an essential nutrient needed for the body’s development, including height development. When our bodies are not getting enough vitamin D, the bone is underdeveloped, and the height is suppressed. To help your body fully absorb vitamin D, you should sunbathe 20-30 minutes/day.
You should go out in the sun to catch dawn early in the day, or at sunset. These are the two most appropriate times of the day for the body to absorb the amount of vitamin D needed for development as well as minimize the harmful effects from the heart’s ultraviolet rays.
Along with sunbathing, for your body to absorb vitamin D effectively, you can supplement with milk, cheese, eggs, fish oil, and additional nutrients.
Body posture is essential for height development. A reasonable body posture is that the head and neck should be straight and not bent.
When sitting, you sit up straight, relax the muscles to relax the whole body, helping to improve the height effectively. In other words, improperly sitting the spine is bent, thereby causing inhibition of development height.
A proper sitting posture is that you sit on a chair with a straight back, balanced shoulders, high chin. Similarly, when you stand or walk, always keep your attitude steady, straight back, straight legs, relax the body.
Drink a lot of water
You try to provide enough water for a long day. Water helps to flush out harmful substances from the body, helping to improve the digestive system. Moreover, water enhances the metabolism rate of elements in the body that have a direct impact on height development.
We are always advised to drink eight glasses of water a day to keep the body refreshed. Along with drinking water, the addition of fruits and vegetables containing water, such as cucumber, watermelon also provides significant amounts of water.
- Maintain ideal weight measurement. Because obesity has a small effect on the height development process.
- Smoking is not recommended because it inhibits the growth
- Avoid drinking alcohol because alcohol limits the height development process
- Do not eat fast food.
Using functional foods
According to nutrition experts, functional foods that help increase the sufficient height should have components that work to make healthy and robust bones: Calcium nano, Vitamin D3, MK7, minerals, …
–Calcium nano:is a type of Calcium prepared in the form of Nanoscale nano-sized, easily penetrates quickly into the blood and bone with the ability to absorb 200 times the normal Calcium. Also, nano-calcium limits the formation of stones and reduces constipation, making the bones and joints flexible, healthy, and growing fast for optimal height growth.
–Vitamin D3:is a form of Vitamin D that can dissolve in fat, plays a role in building and maintaining the strength of the skeleton. Vitamin D3 also helps the body absorb Calcium and Phosphorus maximum, for healthy bones.
–MK7:is a type of Vitamin K2 naturally extracted from fermented soybeans by the method of Natto. MK7 works to increase collagen for bones more supple, pulling Calcium out of soft tissue and blood vessels, attaching Calcium to bones for healthy bones.
–Minerals Magnesium, Zinc, Iron, Manganese, Silicon:These are all essential minerals that increase bone health and develop the body ultimately.
Look at how tall your parents are to see how tall you will probably grow. Your genetics determines your height, so you will likely be close in height to your parents.
Most people stop growing after puberty, which is typically between the ages of 14-18.
Once your body stops growing, it is impossible to make it start building again.
You don’t try to have people pull on you to make you taller. It will not affect your growth and will usually give you pain in your neck, arms, and shoulders.
Talk to your doctor if you are worried that there is an issue with your height.
Ways To Appear Taller
Wear heels. Ensure that they are satisfactory and do not hurt your hips and ankles.
Tone up. A toned body looks slender and adds height to your silhouette.
You wear dresses that do not cut your figure off and take away height. A good example could be a supermini bodycon dress. Also, shorter people with curvy bodies tend to look sharper in these kinds of dresses. You try just-below-the-knee, tapered or pencil skirts or bodycon dresses. And a plunging neckline and sleek heels add glamor and appeal.
A high ponytail or bun always adds to your height.
Wear the right stripes. Vertical stripes are always useful for adding height.
Wear color-blocked dresses and leggings will make your body appear slimmer and taller.
Human beings stop growing after 18-20 years of age. Genes, hormones, nutrition, physical activity, and environment play an essential role in determining your height. So, if you are not blessed with the genes, you could always seek nutritional advice from a registered dietitian. But it will better if you do this before you hit the ripe age of 18.
Thank you for taking the time to read our article. We hope that you will know some ways to increase your height. And if you have any questions you need, please feel free to comment under the comment section. We will answer you as soon as possible.