Unfortunately, there is no way to increase height instantly. Broadly speaking, growing tall is highly dependent on genetics. 60-80% of your height is determined by the DNA passed down by your parents, while 20-40% of your height is influenced by your environment. This means your diet, health, how often you exercise, and the amount of sleep you get. Until your growth plate closes, you will continue to grow, and a good diet, healthy exercise, and adequate sleep will allow you to grow taller during this time, and you won't be able to. reach your maximum height if you don't. In most people, the growth plate closes in the early twenties, and after that the height will not increase naturally again.
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Method 1 of 3: Increase Height with Diet, Vitamins, and Minerals
Step 1. Apply the right diet
A balanced diet consists of many important nutrients that will help you grow strong and healthy, and reach your maximum height. This means you should avoid cake, soda, and pizza, and start eating salads, whole grains, and fish. If you're having trouble motivating yourself to eat these foods, look for different recipes and find food combinations that appeal to you.
To learn more about a healthy, balanced diet with protein, fruits, vegetables, whole grains, and dairy products, visit the USDA myplate website
Step 2. Add lean protein to your diet
Protein is the building block for other substances that help you grow tall and strong, including your bones, muscles, and cartilage. Therefore, it is important for you to eat enough foods that are included in the protein food group if you want to achieve maximum height. The recommended amount varies depending on your age, gender, and how often you exercise.
- Women aged 9-18 years are advised to consume 140 grams of protein daily.
- Men aged 9-13 years are advised to consume 140 grams of protein daily.
- Men aged 14-18 years are advised to consume 185 grams of protein daily.
- Foods belonging to the protein food group are lean meats, poultry, fish, eggs, nuts, and seeds.
Step 3. Meet the need for vitamin D
Vitamin D helps bones to grow stronger and supports muscle growth in children. According to recent studies, vitamin D deficiency is a growth-inhibiting factor and even weight gain in adolescent girls.
- Some types of foods that are rich in vitamin D are oily fish, mushrooms, and fortified cereals.
- Sunlight is the best natural source of vitamin D. You only need to bask for a few minutes in the sun every day to get the right amount of vitamin D. Just make sure your skin is exposed to the sun.
Step 4. Add zinc nutrition
Although existing studies have not been able to conclude this, scientific evidence points to the possibility that zinc deficiency is associated with stunted growth. This means you have to get your zinc intake, or you run the risk of stunted growth. Here are some foods that are good sources of zinc:
- Seafood, especially shellfish
- Sheep's meat
- Spinach.
Step 5. Increase your calcium intake
Again, there is very little evidence to suggest that calcium affects height growth, but calcium is an important substance that helps build strong bones, and it is essential for growth. Most of the calcium you can get from dairy products. Men and women aged 9-18 years are advised to consume three cups (660 grams) of calcium-rich dairy products daily.
- Dairy products that contain a lot of fat are not recommended for consumption.
- Cream, cream cheese, and butter are dairy products that contain a small amount of calcium.
- Some other options as a substitute for dairy products to get calcium intake are canned fish, green vegetables, soy products, juices, cereals, and breads fortified with calcium.
Step 6. Avoid certain foods
In addition to avoiding foods that are too fatty and salty, there are reports that some foods that are generally healthy may have a negative effect on your height. You need to have a balanced diet, and there are some things that haven't really been proven as facts, but consider reducing your intake of soy products, tomatoes, and faba beans.
It is more important to adopt a healthy and balanced diet than to avoid these foods
Step 7. Consider taking a vitamin supplement
You can increase your vitamin intake by taking a basic multivitamin that you can buy at the store. You can also focus on increasing your intake of vitamin D and zinc by buying vitamin tablets that specifically contain these two important substances. Cod liver oil is also easy to find and a good source of vitamin D, so it's good for your bones and joints.
- Several other supplements that have higher doses and may have dangerous risks, including Glucosamine, are reported to aid in height growth.
- Before taking these supplements, make sure that you discuss them with your doctor first.
Step 8. Beware of miracle bodybuilding products
You may find some supplements claiming to magically increase your height. Remember, once the bone growth plate is covered, you won't be able to get any taller. Some products may claim to work or contain human growth hormone (HGH), which is a hormone that stimulates growth. You have to be very careful with this hormone, because HGH cannot be taken in pill form and must be given by a doctor.
Method 2 of 3: Exercise and Sleep to Stimulate Growth in Puberty
Step 1. Get more sleep
Did you know that growth only happens when you sleep? The body produces human growth hormone (HGH) when you sleep. This hormone helps build muscle and increase height. So, if you are serious about getting taller, get as much sleep as possible.
- School children should sleep for 10 to 11 hours per day.
- Teenagers and children under the age of 18 should sleep 9 to 10 hours per day.
Step 2. Exercise
Whatever your daily activity, make time to exercise. Exercise is an important factor that supports body growth and general health. Especially if you want to grow taller in your teens, make it a habit to exercise. All types of exercise are good, and no particular exercise will increase your height, but doing things that involve stretching and jumping will help lengthen your spine.
- Try jumping by playing basketball or jumping rope.
- Try stretching your back, arms, and legs by swimming.
- There is no specific length of time it takes for you to grow taller, but the longer you exercise, the better the results for growth.
- Children and adults are advised to exercise at least an hour every day to be healthy. Try to give yourself the best opportunity to grow tall, and try to exercise for more than an hour.
Step 3. Try stretching
Some stretching movements can help you stretch your spine and improve your posture. Make stretching the first thing in the morning and the last thing before going to bed at night so that your body becomes more upright, so you too will reach your maximum height. Here are some stretches you can try:
- Touching the big toe. Stand straight and raise your hands up, then try to touch your toes.
- Cobra stretch. Get into a prone position with your hands at your sides, then press your hands together to lift your chest and tilt your head back.
- Bridge stretching. Lie down with your hands on either side of your body, then use your hands to press down on the floor, then lift your abdomen so that it doesn't touch the floor to stretch your back.
Step 4. Wait for the body to grow taller naturally as time passes
If you have done the steps above, there is a possibility that you have tried your best to grow your body to the maximum height. Not everyone can grow to be as tall as a basketball player or a model. Having a tall body is not everything, so start to learn to feel comfortable with your body condition.
- Some people experience a slower growth phase, and these people don't grow very fast until they are 17 or 18 years old, or even later.
- If you're really worried, see your pediatric endocrinologist. An endocrinologist can provide valuable information about some of the medical things you can do to combat slow growth.
Method 3 of 3: Maximizing Height
Step 1. Adjust your posture
If you've done all the things that can help your body grow taller, there are other things that can help you maximize your height. You may not realize how much bad posture can have on average height. Slightly drooping shoulders, leaning forward, and the habit of standing with your focus on one leg can all reduce your height.
- Walk with a book over your head to train your body so that your spine is as stretched as possible.
- Stand with your legs straight and your feet no wider than your waist. Tilt your chin up slightly. In addition to making you look a little taller, you will also look more confident.
- Get used to sitting up straight, then focus on contracting your abdominal muscles to help.
Step 2. Choose a medium or short haircut
You may think that long hair will make you look taller. However, the facts prove that long hair distracts others from your neck and neckline, making you look smaller. Therefore, choose a haircut that is short or medium. Short or medium hairstyles will focus more attention on your neck.
If you have a fairly long neck, a short or medium hairstyle will look great
Step 3. Change your appearance
Wearing tight clothing, such as skinny jeans, can help you accentuate your figure. When you wear loose-fitting clothes, your body shape is not really visible, so you will appear shorter. The jeans will accentuate the length of your legs and show the shape of your legs beautifully, so that other people's attention will be drawn to the shape of your legs, not your height.
For women, wearing a narrow skirt can help in highlighting the natural length of the legs
Step 4. Wear clothes in colors that make you look skinny and have a vertical pattern
Colors that can make you look skinny, such as black, navy blue, and dark green, will make you look taller. These colors make the body look slimmer, and it works for both men and women. Wearing shirts and pants in colors that make you look skinny will double the effect created. In addition, wearing clothes with vertical lines will also make you look taller.
- For women, try vertical striped pants, or a collared shirt.
- For men, you can look taller by wearing a shirt that has thin vertical lines instead of a plaid shirt.
- Both men and women should avoid wearing horizontal stripes - clothes with this pattern will give the opposite impression, making you look smaller.
Step 5. Wear high heels or platform shoes
Of course this isn't for everyone, but wearing high heels or extra padded shoes can increase your height instantly. You can increase your height up to 15 cm after you put it on. With a pair of high heels, people will see the top of your body, not the bottom of your body. When you meet someone for the first time, their first impression is not of your height, but of your facial features.
- Walking in high heels is a skill that must be practiced. Take some time to get used to being comfortable in high heels before wearing them when you go out.
- Walking in high heels can be dangerous and injure your feet. Try to wear insoles and polishes, and wear high heels until they are loose and fit to your foot size before wearing them out.
- If you don't want to wear shoes with high heels, look for shoes with thick soles.
- Men can purchase extra padding that can be tucked into shoes to increase height.
Tips
- Get in the habit of keeping your back straight and sleeping as long as possible. You will grow more when you sleep. Wait until you reach the peak of your growth period.
- When sitting, try to keep your back straight.
- Drink more water, eat delicious and healthy foods, and try playing basketball or cycling.
- Always maintain a good diet.
- Don't feel stressed because you are not tall.
- Don't wear high heels too often as they can hurt your ankles or heels.
- Try to eat lots of foods that are rich in calcium, protein, and potassium because these substances can help muscle growth, strengthen bones, and help the process of cell generation and repair.
