Have you always been the lowest in the class? While everyone shouldn't love each other regardless of their height, you probably wonder when you will be able to catch up with your friends. Each person grows at different times, which vary depending on certain factors, such as genetics and personal care. However, by following proper nutrition and moving physically, you have the ability to grow taller faster.
Steps
Part 1 of 3: Feeding Adequately
Step 1. Eat healthily
Food provides the energy you need to get through the day, but it also helps you grow physically. By assimilating the vitamins and minerals your body needs for balanced nutrition and having regular meals and snacks, you can quickly grow taller.
Eat breakfast, lunch, dinner, and two healthy snacks a day. In this way, you will provide the body with the energy it needs to support you throughout the day and stimulate it to grow
Step 2. Choose foods that belong to the five food groups
You need various vitamins and minerals to grow. You can get everything you need by eating foods classified into five food groups every day: fruits, vegetables, lean proteins, grains and dairy products. Make sure you vary your food choice at each meal to get the nutrients needed for growth.
- Among food sources of fruit and vegetables, choose strawberries, blueberries, apples, broccoli, spinach and potatoes. Lean proteins such as those found in chicken, fish and eggs are great for promoting development. You can get carbohydrates by consuming wholemeal bread and pasta or some cereals. Among dairy products, consider milk, cheese, yogurt and even ice cream.
- Add a couple of healthy snacks throughout the day. For example, you can eat a few strips of low-fat cheese, yogurt, orange wedges or a sliced apple. A healthy snack allows you to keep your stomach full between meals and avoid junk foods.
Step 3. Make a meal plan
Create it thinking about the dishes to be consumed every day of the week. It will help you get the vitamins and minerals that are useful for your growth. Ask your parents for help in defining your diet so that you eat properly when you are at home and at school.
- Make a thorough meal plan for each meal of the day. For example, you might write: "Monday: peanut butter toasted whole grain bread, 200g strawberries with Greek yogurt, and a glass of orange juice for breakfast; a sliced apple for the midday snack; a sandwich. with turkey slice, sliced and seasoned vegetables and a glass of milk for lunch; cheese strips and crackers for the afternoon snack; chicken breast, steamed vegetables and salad for dinner; 100g blueberries and raspberries for dessert".
- Prepare lunch in advance when you know you won't be able to eat how you want. For example, you could make a salad or a sandwich made with wholemeal bread instead of eating pizza and chips when you are in school. Remember that you can take a break from the rule once a week so as not to succumb to the temptation to gorge on your favorite foods.
- Involve your parents. For example, you could write your meal plan with them, help out in the kitchen, or even help them shop.
Step 4. Drink throughout the day
Like nutrition, hydration also allows the body to grow faster. Water is the best choice, but milk, fruit juices, and energy drinks also contribute to your development.
- Hydrate yourself by consuming the right amounts of water every day. Children between the ages of 9 and 13 should drink 2.5 liters a day, while girls of the same age should consume 2 liters. Boys between 14 and 18 should drink approximately 3.4L of water per day, while girls of the same age should consume 2.6L. Be aware that the quantities may increase if you play sports or the outside temperature is very high.
- By eating nutritious foods, such as fruits and vegetables, add 480-720ml of water to your daily water intake.
Step 5. Avoid unhealthy food choices
Nutrition is important for development, so do not increase the consumption of foods that could compromise it. For example, sweets, fries, and fizzy drinks don't allow you to get what you need to grow.
Eat well when you can. For example, a salad instead of fries helps you grow faster, while grilled chicken is healthier than a cheeseburger. If you have to decide where to go for dinner, choose a restaurant that offers a selection of healthy dishes instead of fast food
Step 6. Replace unhealthy foods
If you want to grow taller but your diet is made up of a lot of unhealthy foods, try replacing them with healthier alternatives. You can do this gradually so that the body does not suffer a backlash. Also, this way you will learn about your tastes.
Change the choice of food and drinks in a simple and gradual way. For example, you could eat brown rice instead of white rice or a fruit dessert instead of a glazed one. As for drinks, you can drink flavored sparkling water instead of fizzy drinks
Step 7. Try to involve your parents
Let them know that you want to eat healthier to grow taller. Ask them to help you follow an adequate diet by supporting you in choosing healthier foods and cooking together. By involving your whole family, you can contribute to the health of each person in it and, at the same time, promote your development.
Ask your parents if you can shop with them. In this way, you can all decide together what to buy and eat. Make sure you include dishes from the five food groups
Step 8. Get baby vitamins
If you are concerned that you are not getting enough vitamins, try children's vitamin complexes as well as stick to a healthy diet. Always discuss this with your parents and your doctor before following any medication or vitamin therapy.
- However, try to get most of the vitamins and minerals you need from consuming food and drinks. It is not difficult if you have a varied diet and you are hydrated enough.
- Stay away from megavitamins, supplements, hormones, or anything that risks compromising your physical condition. They can harm health and inhibit development.
Part 2 of 3: Physical Activity
Step 1. Stay active
Like nutrition, gymnastics or even simple physical movement are important for growing taller. So, by practicing a sport or walking, you will be able to strengthen the bone and muscle structure and, consequently, you will be able to grow in height. Try to move every day.
- Get at least one hour of moderate physical activity a day. For example, you could run, swim, cycle, or even walk. You can also move physically by playing hide and seek and jumping on trampolines or with rope.
- Join a team or sign up for a sports competition organized by the school. If you don't like competitive sports, you may find a group where you play volleyball or poison ball for pure fun.
Step 2. Stretch every day
When you walk or sit during the day, the bones of the spine tend to compress. At the end of the day this phenomenon leads to a gradual decrease in height. Then, do some stretching exercises in the morning, afternoon, and evening to help build height.
- Get your back against the wall. Raise your hands as high as you can. Also try sitting with your back against a wall, raising your arms and bending forward until you touch your toes. Stay in this position for 5-10 seconds and repeat the exercise 10 times.
- Sit on the floor and spread your legs. Bend forward and extend your arms outward until they touch your feet. Stay in this position for 5-10 seconds and repeat the exercise 3-4 times.
- To promote height growth, hang from a bar or set of rings and try to touch your legs to the ground.
- Keep in mind that after a good night's sleep the body regains its natural stature.
Step 3. Try yoga
You can stretch your body by doing some simple yoga exercises. Even if you have never done it, by learning a couple of positions, you will help to stretch your bone and muscle structure and you will be able to grow in height. If you participate in an entire yoga session, it also counts as daily physical activity. Sign up for a course or, if you prefer to practice it at home, buy a DVD or download a special application.
To improve the elasticity of the body, choose some light exercise, such as restorative yoga or yin yoga. If you are unable to complete an entire session, choose the downward facing dog position by breathing deeply 10 times. Basically, you have to form a triangle: place your hands and feet on the floor and lift with your pelvis
Step 4. Don't give in to laziness
You will surely enjoy playing video games or surfing the Internet with your tablet. However, these activities inhibit movement and growth. Next, decide how much time to spend on your computer or other electronic devices. Invite your friends to do something that allows you to move instead of sitting around the house.
- Try singing karaoke or using the Wii to move;
- Remember that a break or a very banal game promotes rest, an essential element for growth.
Part 3 of 3: Other Factors to Consider
Step 1. Stand straight
Posture can affect not only the perception of one's height, but also the development in height. By keeping your back straight both when standing and sitting, you will assume correct posture and promote your growth. Plus, you'll look even taller than when you're sprawled.
Avoid sitting with your shoulders hunched forward, otherwise your spine may grow crooked. The best posture is the one assumed by holding the shoulders back and pulling in the belly
Step 2. Refuel
Just as physical movement is essential for growth, so too is rest. Sleep helps the body recover from the fatigue of the day and grow better. In addition, it allows him to regain his natural height.
Try to get 10-12 hours of sleep every night. If you are tired, take a 30-minute nap during the day. You can also indulge in something relaxing, as long as it doesn't require too much movement or excessive use of the mind
Step 3. Avoid alcohol, drugs and smoking
Like junk food, unhealthy habits can keep you from growing taller. The consumption of alcohol, drugs or cigarettes can hinder the growth of bones and muscles and therefore lead to a slouched or arched posture with a greater risk of osteoporosis in adulthood.
If you drink, smoke, or take drugs, talk to your parents, a trusted adult, or your doctor. They will help you find ways to break away from these habits, and as a result, you won't inhibit your growth over time
Step 4. Observe your family members
Genetics play an important role in the stature of individuals. For example, if both of your parents aren't very tall, chances are you won't be too tall either. However, you may also have slender relatives that you are unaware of or grow more than you expect and even surpass your family members!
- Ask your parents and grandparents if they know how tall your ancestors were. You can also ask your siblings and parents at what stage of development they have grown the most to get a better idea of when height gain might occur.
- Remember that in addition to height, there are other extraordinary characteristics. Try to think about how beautiful your hair is or about the things you are capable of.
Step 5. See your doctor
If you are concerned about your height, go to your doctor. Not only will it assure you if you are growing properly, but it can also diagnose any problems that inhibit regular development. He may also offer you some tips for growing faster in stature.
- Communicate your concerns honestly. Tell him about your diet, the physical activity you are practicing, and any bad habits, such as drinking alcohol.
- Ask him any questions you want about the possibility of getting taller. He will likely reassure you by telling you that you just need to be patient. Development is a process that starts in the period of puberty and, therefore, can occur at different times depending on the person.
- Your doctor can also show you what percentage of your height is relative to that of your peers, and then use this information to let you know of any problems.
Advice
- Don't get discouraged if you're not very tall and accept your stature as you grow. Remember that everyone develops differently - today your best friend may be taller than you, and next month you may outgrow him.
- Try to sleep more at night and train more.
- Don't worry if you haven't grown up yet. Eat healthily, try to get vitamins, and avoid smoking and alcohol. Even if video games are fun, choose playful activities that allow you to move with your whole body. Finally, get at least 7-8 hours of sleep.
