Increase Height
1. Get Adequate Sleep
When it comes to restful sleep, it goes without
saying that this is one of the more important
factors for healthy growth. Research suggests
that growing teens need at least 8 hours of
rest every night, with 11 hours being far more
effective at promoting healthy growth.
Adequate sleep is essential because the body
grows and regenerates tissue during rest. Our
brains release Human Growth Hormone
specifically when we are in the slow wave and
deep sleep cycles. So, if you’re not getting
adequate sleep, this will result in low amounts
of HGH being produced thus keeping you from
growing to your maximum height.
Fortunately, there are several things you can
do to get adequate sleep. For starters, make
sure to manage your time so that you have
enough hours to sleep even after a long day.
Secondly, create a conducive sleeping
environment to ensure that you get your beauty
sleep. Eliminate factors that can interfere with
sleep like strong lights and noises. Also, avoid
drinking caffeinated drinks before going to bed
because they will steal precious sleeping time.
Instead of coffee, opt for chamomile tea before
retiring to bed since it has the ability to induce
sleep. In addition, taking a warm bath just
before bedtime can greatly improve your
quality of sleep.
2. Eat Healthy
Eating healthy is absolutely essential when it
comes to supporting proper growth since it’s
important to ensure that you’re getting all the
nutrients your body needs to grow and develop
fully. The key to eating healthy is to stick to a
balanced diet and avoid junk food. In order to
grow to your full height, practice the following
healthy eating habits:
Get Enough Vitamin D
Vitamin D is a vital nutrient for healthy bone
development, especially in children. You can
get vitamin D from foods such as fish,
mushrooms dairy products, eggs, pork, alfalfa,
and tofu or by getting adequate sunlight
exposure.
Get Enough Calcium
Intake of calcium is also very important since
bones require this nutrient to grow and
develop. Rich sources of calcium mostly
include cheese, soybeans, sardines, green
vegetables, dairy products and fortified cereals.
Eat Zinc
Increase your zinc intake with foods such as
peas, asparagus, eggs, chocolate and oysters
to further promote healthy development. Zinc
is especially important in children since lack of
it causes stunted growth.
Load Up On Other Essential Nutrients
Other nutrients apart from those mentioned
above should not be ignored too since they
also contribute to proper growth. You need
carbohydrates to energize cells as well as
sufficient amounts of protein to provide your
body with the essential building blocks it needs
to grow. If there are any nutrients lacking in
your diet, you can bridge the nutritional gap by
taking supplements.
Develop a Good Eating Schedule
As a general rule of thumb, you should have
three balanced meals throughout the day.
Eating healthy snacks in between meals will
also keep your metabolism up and hence
promote healthy growth.
3. Engage in Sports or Regular Exercise
Engaging in regular exercise or playing your
favorite sport is one of the best ways to grow
taller. Children and teens are always
encouraged to be physically active as this
promotes growth. Even if you’re past the age
of 18, you can still add a few inches to your
frame before the growth plates close when you
reach mid-twenties.
The science behind how physical activity
affects growth is simple. If the body is
physically active, it demands more nutrients.
Consequently, an increase in nutrient intake
translates to growth. What’s more,
participating in sports and exercising regularly
helps in stimulating growth hormones.
When combined with a healthy diet and
adequate sleep, exercising on a regular basis
will help you grow taller. Some of the best
exercises and sports that can enhance height
include:
Swimming
One of the best full body workouts, swimming
is a great sport that can contribute to a taller
height. Swimming tends to elongate your
muscles and if you start at an early age, it will
help you reach adequate height. However, you
need to swim at least 2 hours daily for 4 to 5
days a week to reap the benefits.
Hanging Exercises
Hanging from a horizontal bar with your arms
stretched out overhead is an effective routine
that can instigate an increase in height. To
perform hanging exercises properly, stay in the
same position for about 10 seconds before
breaking off and repeat this several times.
For an even better stretch, bring your legs up
so that they are parallel to the floor and hold
that position for a few seconds. You need to
perform these routines several times a week if
you want them to have any positive effect.
Toe Touching Exercises
Toe touching is one of many stretching
exercises you can perform for a taller frame.
When you bend over to touch your toes, this
elongates the spine. This routine can be done
when standing or sitting down and it’s a great
way to warm up before more intense exercises.
The Super Stretch
Much like toe touching, the super stretch is
another great exercise that may possibly help
you grow taller. To perform this simple
exercise, simply stand upright and stretch your
hands overhead as far as you can.
Leaning back slightly enhances the stretch and
you should be able to feel your lower spine
stretching. Combining this routine with toe
touching will help you complete full body
stretch reps. Ideally, hold repetitions for about
4 to 7 seconds then alternate between the
super stretch and toe touching exercise several
times.
Skipping Rope or Rope Jumping
Rope jumping is not just a fun game for kids,
but also a great exercise for gaining height.
When jumping rope, your body remains erect
while stretching the back and spine. Constant
bending at the knees causes calves to expand
vertically. These physical movements work
together to add bone mass in lower legs, which
help in gaining a few inches.
4. Form a Habit of Practicing Good Posture
Many people have a bad posture due to the
formation of poor habits when sitting down to
work on a computer or when they use handheld
gadgets. Over time, these habits cause the
spinal cord to bend. A slouched form in the
upper body will suppress your normal height,
making you seem shorter than you really are.
On the other hand, a good posture aligns the
head with your neck besides straightening the
spine. This can add a few inches to your frame
by bringing out your true height.
If you already have a bad posture, fret not.
There are many stretching exercises that can
correct damage caused by poor sitting habits.
The ideal exercises to perform will depend on
the type of abnormal spinal curvature you’ve
developed. To prevent damage to your spine,
make sure to practice good posture habits in
the first place. Good posture habits take time
to master and there are many ways to
incorporate them into your daily routines.
For starters, keep your shoulders back and
chin up all the time when walking. If you often
use a computer or other handheld gadgets like
tablets and smartphones, avoid using them for
excessively long periods or take frequent
breaks if you have to utilize them for
significant amounts of time. Exhaustion will
cause you to sit in awkward positions that put
undue pressure on your spine or neck. You
should also educate yourself about proper
ergonomics when using these devices. Even
though good posture habits won’t make your
grow, they can very well help you look taller.
5. Make an Effort to Keep Your Immune
System Strong
The body’s immune system plays a key role in
the development of your height. With a strong
immune system, diseases will have a hard time
slowing down the progress of a growing body.
Being able to fight off disease is especially
important when you’re young and still
developing. While some illnesses can stunt
growth during childhood or puberty, the good
news is that you can boost your immune
system by simply eating healthy meals.
Instead of eating processed foods, diversify
your diet with whole grains, low fat dairy
products, protein, fruits and greens.
Citrus fruits such as grapes, oranges and
lemons are particularly rich in antioxidants and
they help counteract the damaging effects of
free radicals to keep the body disease free. On
the other hand, foods such as fish, cod liver oil
and nuts provide abundant omega 3 fatty
acids, which are known to boost immune
function.
6. Drink Plenty of Water
Guzzling down gallons of water won’t make
you grow into a towering giant, but the body
needs to stay hydrated in order to reach its full
growth potential. Drinking water is often
overlooked when it comes to growing taller.
However, water improves digestion, flushes out
toxins, and improves your metabolism. As
such, it will have a direct impact on your
height.
You need at least 8 glasses of water a day for
optimum health. Another great way to keep
your body hydrated is to eat water-based fruits
and greens like watermelons and cucumbers.
7. Keep Away from Factors that Hamper
Growth
Certain growth inhibitors can keep you from
attaining into your inherent height and you can
keep these external factors from affecting your
height by avoiding them.
Drugs and alcohol are two of the most
common growth stunting factors that should
be avoided at all costs since these substances
interfere with normal growth. Steroids have
also been found to stunt growth when taken at
a young age. These drugs should therefore not
be used if you’re still a teenager because they
tend to inhibit bone development by closing
your growth plates. In fact, research shows
that children and teens who use asthma
medications containing small doses of
budesonide (a type of steroid) usually grow an
inch shorter than their healthy peers.
Apart from steroids, drugs, and alcohol,
caffeine can also interfere with growth
especially in young children. It doesn’t inhibit
growth directly but keeps you from sleeping
soundly. Since both children and teens require
8 to 11 hours of sleep to develop properly, too
much caffeine will cause inadequate sleep,
which in turn leads to a short height.
8. Consider Using “Grow Taller” Supplements
When searching the Internet for tips and
information on how to grow taller, you’ll most
likely come across supplements that promise
to work wonders on your height. In most
cases, the supplements are just a combination
of minerals, vitamins, and other nutrients that
promote growth. Therefore, don’t be quick to
use these supplements without first doing
adequate research on what they actually
contain. Some of these supplements can cause
serious side effects and a few others just fail
to work.
To stay safe, opt for height enhancement
supplements that contain 100% natural
ingredients. One of the best examples is
Ashwagandha. This herbal product is an
“Indian ginseng” featuring several minerals that
broaden bone skeleton and density. As a result,
consuming it can improve your height if you
still have a growing body. For the best results,
mix 2 tablespoons of Ashwagandha with milk
and drink the mixture before going to bed.
9. Seek Medical Assistance
If you have older siblings who had hit a growth
spurt when they were your age, and yet you
don’t seem to be getting any taller like they
did, then it may be a good idea to see a
doctor. Conditions that cause a deficiency in
human growth hormone are not common, but
they do exist. A health expert can help you
deal with such problems and increase your
chances of growing to your full potential.
Some childhood conditions such as rickets
tend to stunt growth at an early age. These
conditions also make it difficult to grow fully
when one reaches full physical maturity. A
doctor will be able to suggest healthy lifestyle
choices that will help you reach as close as
possible to your maximum growth potential.
0. Surgery
Leg lengthening surgery is also one of the
modern medical interventions that many
healthy individuals seek in hopes that it will
increase their height. In essence, the procedure
involves breaking through the tibia and fibula
(the bones in your lower legs) and inserting a
telescopic rod between them. The inserted rod
sits outside the leg framework and need to be
adjusted several times a day. When adjusted,
the rod pulls both bones in the hopes that new
tissue will fill the gap. The telescopic rods pull
the bones about 1mm a day, but the whole
process can last up to 6 months followed by 3
to 6 more months of physically-demanding
therapy.
Lengthening surgery usually provides only
about 3 inches of growth if it’s successful.
However, 3 inches to a short person can be
considered quite substantial. Keep in mind,
however, that this procedure should be a last
resort because it can be very expensive,
painful, and may result in complication
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