Unfortunately, it is impossible to instantly grow in height. Growth is almost solely dictated by genetic factors; 60-80% of the height is in fact determined by the DNA inherited from the parents, while 20-40% is due to the environment in which one lives. This means that diet, health, amount of exercise, and sleep all affect this. As long as the growth plates (the areas where bones grow) continue to expand, good nutrition, constant exercise, and regular sleep can help you grow taller. For most people, these cartilages close around the age of 20, and after that it is not possible to naturally acquire a few more inches.
Steps
Method 1 of 3: Grow with Nutrition, Vitamins and Minerals
Step 1. Eat healthy
A balanced diet rich in healthy nutrients will help you grow strong and fit, reaching the full height you are genetically predisposed to. This means keeping away from cakes, fizzy drinks and prepackaged products; prefer salads, whole grains and fish. If you can't motivate yourself to eat these foods, look for different recipes and culinary combinations that you find appetizing.
To understand how to eat a balanced diet of proteins, fruits, vegetables, whole grains and dairy products, consult a nutritionist
Step 2. Include lean proteins in your diet
Proteins are the building blocks needed to promote the growth and strengthening of bones, muscles and cartilage. Consequently, eating good amounts of protein-containing foods is important for maximizing your potential height. The recommended dose varies according to age, sex and exercise.
- Girls between the ages of 9 and 18 should consume 140 mg per day.
- Children between the ages of 9 and 13 should consume 140 mg per day.
- Teenagers between the ages of 14 and 18 should consume 185 mg per day.
- Foods that provide good protein intake include lean meat, poultry, fish, eggs, nuts, and seeds.
Step 3. Get enough vitamin D
It helps you strengthen your bones and promotes muscle growth in childhood. A recent study associates vitamin D deficiency with growth disturbances and also with weight gain among adolescent girls.
- Foods rich in vitamin D include oily fish, mushrooms, and fortified grains.
- Sunlight is the best way to get vitamin D naturally. It only takes a few minutes of sun exposure every day to get the right amount. Make sure your skin is exposed to the sun.
Step 4. Take zinc
Although studies on this are far from conclusive, some scientific evidence seems to point to a possible link between zinc deficiency and growth problems. This means that you should take it to avoid the risk of facing ailments. Here are some foods that are good sources of this mineral:
- Seafood, especially shellfish.
- Lamb.
- Spinach.
Step 5. Fill up on calcium
Again, little evidence exists on the direct relationship between calcium and height, but this substance is an essential ingredient for strengthening bones, which are important for growth. Most of the calcium is found in dairy products. It is recommended that boys and girls between the ages of 9 and 18 consume the equivalent of 3 cups of calcium-rich foods per day.
- High-fat dairy products are not recommended.
- Cream, cream cheese and butter are dairy products that contain little calcium.
- To get calcium, dairy alternatives include canned fish, leafy vegetables, soy products, and dairy-fortified fruit juices, cereals and breads.
Step 6. Avoid overdoing certain foods
You probably already know that you need to avoid overdoing foods that are too fatty and salty. However, studies have been conducted that even some generally healthy foods may have a negative impact on growth. You should eat a balanced diet and remember that this research is not definitive, but consider not overdoing the consumption of soy, tomato and bean products.
In any case, it is more important to follow a healthy and balanced diet than to avoid eating these foods at all
Step 7. Consider taking vitamin supplements
You can make your diet more effective with basic multivitamins, available at the pharmacy. You may also want to focus on vitamin D and zinc by purchasing zinc tablets. Cod liver oil capsules are just as easy to find - they're an excellent source of vitamin D, they're good for your bones and joints.
- There are other more concentrated and potentially harmful supplements if taken incorrectly, such as glucosamine, which appear to promote growth.
- Before considering taking these supplements, always talk to your doctor.
Step 8. Be wary of "miracle" products
You may come across supplements that promise you will grow taller overnight. Remember: if the growth plates have fused, you won't gain any more centimeters. Some products claim to contain human growth hormone (hGH), which stimulates growth. You should be very cautious about this, since hGH cannot be taken in tablet form, and should only be given by a doctor.
Method 2 of 3: Exercise and Sleep to Stimulate Growth During Puberty
Step 1. Get more sleep
Did you know that you only grow when you sleep? The body produces human growth hormone (hGH) while you rest. This hormone helps you build muscle mass and actually grow taller. So, if you are serious about getting taller, get enough sleep.
- School-age children should sleep between 10 and 11 hours a night.
- Teenagers should sleep at least 9-10 hours a night.
Step 2. Exercise
Whatever your daily routine, take some time to train. Exercise is essential for healthy development and general well-being. If you especially want to grow up during your teens, get into the habit of exercising your body. Any kind of sport is fine, there is no specific activity to get taller. However, movements like stretching and jumping will help you stretch your spine.
- Try jumping rope or playing basketball.
- Try stretching your back and limbs while swimming.
- You shouldn't do these exercises for a specific amount of time for the purpose of growing taller, but the harder you work, the better.
- It is generally recommended that adults, teenagers and children get one hour of exercise a day to enjoy good health. For a chance to grow taller, try to exceed 60 minutes.
Step 3. Try stretching
Some exercises can help you stretch your spine and improve your posture. Do them when you wake up and before going to sleep: they can help you stand straighter, thus enhancing your height. Here are some moves to try:
- Touch your toes. Standing, extend your arms up, then lower yourself to try to touch your toes.
- Exercise of the cobra. In the prone position, fold your arms and place your hands on the floor at shoulder height. Push on your hands to lift your chest and tilt your head back.
- Make the bridge. In a supine position with your arms at your sides, press your hands towards the ground and lift your abdomen off the ground to stretch your back.
Step 4. Wait for nature to take its course over time
If you have done all of these steps, it is possible that you will give your body a chance to stretch. Not everyone can be as tall as a basketball player or model. Height isn't everything, however, so learn to accept yourself.
- Some grow up late, and reach the peak of their growth after they turn 17 or 18, if not later.
- If the situation really worries you, consult an endocrinologist pediatrician. This specialist will be able to give you important information on possible medical paths to follow in order to grow.
Method 3 of 3: Valuing Your Height
Step 1. Improve your posture
If you've done everything you can to promote growth without achieving great results, there are still some actions that can help you make the most of your height. You may not have realized that poor posture can negatively affect height in general. A slight depression of the shoulders, the forward tilt of the head and neck, and the habit of placing the weight on one leg are all actions that can harm the height.
- Walk with a book on your head to get your body used to keeping your spine as straight as possible.
- Walk with your legs straight, and do not spread them beyond the width of your hips. Lift your chin up slightly. This will not only give you a few extra inches, but it will also make you look more confident.
- Get into the habit of sitting straight and focus on contracting your abdominal muscles to help you.
Step 2. Choose a medium-short cut
Maybe you think long hair can make you look taller. Truth be told, they take attention away from your neck and cleavage, making you look shorter. Instead, opt for a short or medium length. These styles will restore emphasis to the neck.
If you have a reasonably long neck, these styles will look great on you
Step 3. Streamline the look
Wearing tight-fitting clothing, such as skinny jeans, allows you to accentuate the curves of your physique. When you wear loose fitting clothing, these shapes are not defined at all, making you look stockier. Skinny jeans, in particular, define the length of the leg and adhere well to its shape, drawing attention to it instead of the height.
If you are a girl, wearing a fitted skirt will help accentuate the natural length of your legs
Step 4. Wear slimming colors and vertical geometries
Slimming colors, such as black, navy and forest green, help you look taller. These shades make the body leaner and work for both boys and girls. Choosing both a shirt and a pair of tight pants doubles the effect. Similarly, wearing clothing with vertical lines allows you to emphasize the focus on height.
- If you are a woman, try a pair of trousers with vertical stripes or a classic shirt.
- If you are a man, a shirt with narrow vertical stripes can enhance you; avoid chess.
- Both genders should avoid horizontal striped shirts - they give the opposite effect, making you look stockier.
Step 5. Wear high heels or wedges
They are not suitable shoes for everyone, of course, but they can help immediately. Just put them on and they immediately grow 5-15cm. In high heels, people will look at you at the same level or from bottom to top, not the other way around. When you meet someone for the first time, their impression will not be affected by your height, but by your facial features.
- Walking in high heels is a real skill that requires some practice. Take your time to actually feel comfortable before wearing them in public.
- Walking in high heels can be dangerous and damage your feet. Try wearing insoles and other reinforcements; also, get your foot used to the shoes before putting them on to go out.
- If you don't want to wear heels that are noticeably high, choose double-soled shoes.
- Men can use internal heel lifts to increase their height.
Advice
- Keep your back straight and sleep as much as possible. When you rest, you grow more. Wait until you reach the peak of your growth.
- Try to drink more water, eat tasty but healthy food, and play basketball or ride a bike.
- When you sit down, try to keep your back straight.
- Always eat a balanced diet.
- Don't stress yourself out because your height doesn't suit you.
- Don't overdo the use of high-heeled shoes, as they can damage your ankles or heels.
- Eat lots of foods rich in calcium, protein and potassium: they help build muscle mass, strengthen bones, promote cell regeneration and repair.
