How to grow taller faster naturally? Is it possible?
Although genes are the main factor to determine a person’s height, certain food habits and other environmental factors also influence it to an extent and up to a particular age.
Below, we have discussed the 15 effective ways that might help you get taller. Keep scrolling to know.
- 1 Have a nutritious diet
- 2 Have a healthy breakfast
- 3 Drink enough water
- 4 Limit certain foods
- 5 Maintain a healthy weight
- 6 Keep away from growth-stopping factors
- 7 Sleep well
- 8 Do exercises
- 9 Play sports
- 10 Practice deep breathing
- 11 Have good sun exposure
- 12 Practice good posture
- 13 Wear wisely
- 14 Improve your immune health
- 15 Consider taking supplements for height growth
Have a nutritious diet
Nutrition plays a vital role, especially in teenagers during their puberty growth spurt. A well-balanced diet should contain different kinds of nutrients. Also, you need to focus on four main groups of necessary elements below.
Known as the main building blocks of the body, proteins are used by the body to perform all processes that occur in the body system. If you want to optimize your potential height, ensure you eat a good amount of foods from the protein foods, such as lean meat, fish, poultry, eggs, seeds, and nuts.
There are two types of fats, including saturated and unsaturated.
- Unsaturated fats are found in corn, soy, or olive oil that are helpful for making you grow taller.
- Meanwhile, saturated fats not only prevent your growth but also bring many health issues like obesity, high blood pressure, heart disease, etc.
This vitamin is critical to boosting stronger bones and muscle growth in children. You should consume foods rich in vitamin D, like oily fish, mushrooms, and vitamin D-fortified foods to get enough calcium. Also, exposing your skin to sunlight is a good way to consume vitamin D naturally.
Amongst minerals, zinc and calcium play a vital role in the healthy growth and functioning of all body elements.
- Calcium is a critical ingredient to help grow strong bones. Most of the calcium comes from dairy products or from leafy greens, canned fish, soy products, calcium-fortified juice, bread, and cereals.
- Although taking zinc will not necessarily make you get taller, lack of it might hinder your growth. So, make sure you eat foods that are good sources of zinc, such as lamb, spinach, and seafood, especially shellfish.
Ensuring a well-balanced diet helps you receive the necessary nutrients to get taller as well as maintain good overall health.
Have a healthy breakfast
Breakfast is important as it maintains proper growth and development of the body. Skipping it might be a bad sign for your overall growth, especially your height growth. Hence, you need to eat a proper breakfast to promote your metabolism.
Drink enough water
Water plays a crucial role in our health because it boosts the metabolism, thereby supporting height growth. It also aids in the proper digestion of food by getting rid of the toxins from the body. Experts suggest we drink about 8 glasses of water daily, not only vital for adults but also children. Another effective way to keep yourself hydrated is eating cucumber, watermelon, and other fruits and greens that contain more water.
If you do not get enough water, your body will not function correctly and might influence your growth. So, remember drinking plenty of water is necessary if you want to get taller.
Limit certain foods
Fatty and salty food, sweets, and treats add calories (less calcium and iron), making you gain more weight and harm your height. But it is challenging to prevent your children from consuming nutrient-poor food. So, the best way is to follow the 90:10 Rule. It separates food into categories and keeps the nutrition-rich food groups at a level of 90%. The remaining intake of less healthy food will be 10%.
Maintain a healthy weight
Being overweight and obese might cause health issues that affect your height growth. Hence, you need to maintain an ideal body weight via consuming a balanced diet and doing exercises regularly. If you have extra body weight, the gravity will squeeze the intervertebral discs and even put more pressure on your joints and bones, making you look shorter.
Keep away from growth-stopping factors
Caffeine might not inhibit the growth in children and teens, but it actually might distract your sleep habits. Since sleep is necessary for proper growth and development, if they do not get enough sleep, it is hard for them to grow taller. So, make sure not to consume caffeinated drinks before going to bed.
Alcohol and drugs
Taking drugs and alcohol might lead to serious issues and medical conditions that can restrict normal growth and make you shorter than you are supposed to be. It is also proven that most teens who are using these things are shorter than their friends who do not consume them.
Smoking has a bad impact, not only on the body but also on the growth hormone. Studies have pointed out that people who are often smoking are shorter than those who have a healthy lifestyle. Also, the height of babies might be caused by the smoking habits of their mothers during pregnancy.
Avoid using steroids if you have issues with height, especially when you are a teen. Research has shown that steroids might stop the growth of your bones. Some asthma medications often include small doses of steroids. And it is found that children who use these medications might grow shorter than the others.
Sufficient sleep is critical to gaining height and staying healthy. Everybody needs to sleep in order to grow and relax the body and regenerate the cells and tissues. Many studies have pointed out that a human growth hormone is secreted while we are in deep sleep. That means if we do not sleep enough, this hormone will not be produced properly, affecting our height growth.
Experts say that people should sleep no less than 8 hours per night. But children and teens should have more, at least 8-11 hours of sleep per night.
However, some might have issues falling asleep at night. So, what should you do?
- Try to go to bed earlier.
- Turn off the TV and sleep before midnight.
- Try to drink a cup of warm milk to help you fall asleep much faster.
- Take a warm bath to help you sleep better.
- Avoid drinking alcohol, coffee, and other caffeinated drinks.
- Avoid exercising before sleeping.
If teens exercise and stretch themselves regularly during puberty, they can gain more height. Check out some exercises that can support their height quickly and naturally.
This exercise is suggested for decades because it is simple to do and effective for those who want to improve their vertical look. All you just need is a bar fixed at the entrance of your room at a suitable height. Then jump and grab the bar (you can wear gloves to avoid slipping on the bar). Hold on to it as much as possible, avoid bending your back, and try to remain for a minute.
Encouraging your children to stretch from a young age will promote the process of height growth. Stretching aids in lengthening the spine and improves posture at all times. It also stimulates the production of growth hormones in the pituitary gland. The stretching exercises can be simple ones.
- Lean against the wall and stretch both hands above the head as much as possible.
- Or sit on the floor with legs wide apart and try to touch the toes of both legs with your arms.
- Or stand with your feet apart and bend your spine to touch your toes.
It is really fun to skip with a rope to grow taller and increase height. When you skip, your knees bend back and forth again and again and it stretches the body.
Yoga has been known to treat different diseases of the human body. Moreover, it also helps gain height by strengthening muscles, realigning the body, and improving the posture. Some yoga asanas are especially helpful in helping you grow taller, such as cobra stretch, mountain pose, and triangle pose.
Playing sports makes our body stay active and requires more nutrients to encourage growth hormone and help you grow taller. There are many sports you can choose, and most of them are helpful for your growth and overall health.
Swimming is one of the greatest sports for height growth because it supports elongating your muscles. Moreover, it makes your body flexible, helps you lose weight, reduces stress, and keeps your heart healthy. Children who start learning to swim at an early age will reap more benefits. A daily routine of swimming for at least 2 hours a day is effective to help them grow taller.
One of the biggest reasons for the relation between basketball and height growth is constant jumping. This way triggers growth hormones in the brain and increases the flow of blood in the whole body. Also, when you jump and aim to throw the ball, your body is stretched.
Cycling on the road or a stationary bike indoors is equally helpful in toning gluteal muscles, burning calories, improving metabolism, and promoting vertical growth. Start riding your cycle with your foot flat on the pedals, your seat raised to a position that makes your legs fully extended, and your back straight and upright.
This is another sport-related to tall players. It is proven that playing this sport might activate the growth hormones and lengthen your muscles, helping you grow a little taller over time.
Practice deep breathing
An appropriate supply of oxygen is critical for the growth of the body. It is also vital to learn proper ways of breathing to ensure a sufficient supply of oxygen. The accurate way is to take deep breaths, which fill your lungs to volume so that your body can grow to its full ability.
Have good sun exposure
Sunlight is an excellent source of vitamin D. As you know, this nutrient is necessary to make muscles and bones grow to help in increasing height. It also allows the body to absorb more calcium to strengthen the bones. So, encourage your children to play outside instead of playing video games indoors. But avoid being outside during the warmest hours of the day and wear sunscreen to protect the skin.
Practice good posture
Bad posture might affect your overall height. A leaning-forward posture of your head and neck, a slight slumping of your shoulders, or standing with your weight on one leg can subtract from your height. So, you need to practice good posture to make the most of your height, making you appear taller as well as developing your body better.
When you stand
- Stand up tall and straight
- Keep the shoulders back
- Pull the stomach in
- Place the weight mainly on the balls of the feet
- Maintain the head level
- Let both arms loose naturally at both sides
When you sit
- Change sitting positions often
- Take short walks around your home or office
- Gently stretch muscles
- Do not cross the legs
- Keep the feet flat on the floor or use a footrest
- Relax the shoulders
- Maintain the elbows close to the body
- Support the back with a back pillow
- Support the thighs and hips to parallel to the floor
- Wear properly-sized and fitted clothes to focus on the lines of your body. Avoid wearing baggy clothes because those lines will disappear and make you look smaller.
- Boost your height with shoes or boots with heels or running shoes with a bit of cushioning on the bottom.
- Wear dark-colored clothes like black, dark blue, or forest green to make you look slimmer and taller. Or opt for a monochromatic look with tops and bottoms in the same color so that you are not breaking the body into parts.
- Wear clothes with vertical stripes to make you appear taller than wearing horizontal stripes.
- Show off the legs by wearing high-waisted jeans. Remember to skip a belt because it might break up the body, making you look shorter.
Improve your immune health
Having strong immune health is vital for the growth and development of the body. It will prevent diseases from harming you and make your body strong enough to fight them. As mentioned above, it is necessary to consume healthy food because this is the best way to improve your immune health. It is suggested to eat more dairy products, greens, protein, whole grains, and citrus fruits. Also, you should add omega 3 fatty acids from fish, nuts, and other foods.
Consider taking supplements for height growth
Height growth supplements are often a combination of necessary vitamins, minerals, and other nutrients. But, it is vital to be well informed about them before using them. You should ask your physician to ensure that these supplements will not affect you. It is suggested to choose the products which include natural ingredients only. Also, using herbal products might support your height if you use them regularly. If you are looking for a dietary supplement for increasing height, you can read it here and then consult your physician.
In a word, there are many ways to help you grow taller faster naturally, but remember that all work only when complemented by other activities as mentioned above. For instance, a good diet should be accompanied by sound sleep and regular exercise. Now it is your turn to grow taller and stay healthy. Good luck.
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