While taking care of your body can help you grow taller, your genetics play a large role in your height. You will stop growing taller once your growth plates fuse together, which usually occurs between the ages of 14 and 20. If you’re still growing, good nutrition and a healthy lifestyle may assist you in growing taller. You may also be able to increase your height by 0.5 to 2 inches (1.3 to 5.1 cm) by stretching your spine on a daily basis.
Method 1 Changing Your Diet
1. To help your body grow, eat a healthy, nutritious diet. Good nutrition is critical for reaching your height potential, which is the maximum amount of height your body can grow. Prepare your meals with fresh vegetables, fruits, and lean protein. Fill half of your plate with vegetables, 1/4 with lean protein, and 1/4 with complex carbs. Snack on fruits, vegetables, and low-fat dairy products.
Chicken, turkey, fish, beans, nuts, tofu, and low-fat dairy are all examples of lean proteins.
Whole grains and starchy vegetables, such as potatoes, are examples of complex carbohydrates.
2. Increase the amount of protein in your diet. Protein aids in the development of healthy body mass, such as muscles. This can assist you in being your tallest. Protein should be consumed at all meals and snacks.
For example, you could eat yoghurt for breakfast, tuna for lunch, chicken for dinner, and string cheese for a snack.
3. If you are not allergic to eggs, eat one every day. Young children who eat a whole egg every day may grow taller than their peers. Eggs contain protein and vitamins that promote healthy growth, and they are also a low-cost and simple food to incorporate into your diet. Eat an egg with one of your meals every day to potentially help you grow taller.
Consult your doctor to see if eating an egg every day is safe for you.
4. Consume one serving of dairy per day to help your growth. Dairy contains protein, calcium, and vitamins, all of which help to nourish your body. While milk is a good option, yoghurt and cheese are also good dairy sources. Include 1 serving of your preferred dairy product in your daily diet.
Drink 8 fluid ounces (240 mL) of milk, eat 6 fluid ounces (180 mL) of yoghurt, or eat 1 oz (28 g) of cheese.
5. If your doctor says it’s okay, take calcium and vitamin supplements. Supplements may assist you in growing taller by meeting your nutritional requirements. Calcium and vitamins A and D are especially important for strong bones. Consult your doctor to see if supplements are right for you.
For example, you could take a multivitamin and calcium supplement on a daily basis.
Remember that vitamins will not allow you to grow taller than your genetics allow.
Method 2 Making Lifestyle Changes
1. Maintain proper posture to display your full height. Good posture does not cause you to grow, but it can make you appear taller. When walking, keep your back straight and stand tall. In addition, roll your shoulders back and raise your chin. Straighten your back, roll your shoulders back, and look straight ahead while sitting.
Examine your posture in a mirror or by videotaping yourself. To master good posture, practise standing, walking, and sitting.
2. Exercise for 30 minutes every day to keep your bones and muscles in good shape. You probably already know that exercising on a daily basis helps you stay healthy, but it may also help you grow taller. Exercise promotes healthy bones and muscles, so it may assist you in reaching your maximum height. Choose an exercise that you enjoy so that you can easily incorporate it into your daily routine.
Play a sport, take a dance class, go for long walks, run around your neighbourhood, or go ice skating, for example.
3. Every night, get a good night’s sleep so your body can repair itself. You break down your muscles during your daily activities, and your body needs to repair them so you can get stronger. Make sure you get enough sleep so your body can repair itself and recover your energy levels. Here’s how much sleep you need each night:
Toddlers ages 2 and younger need 13-22 hours (18 recommended for newborns).
Children ages 3-5 need 11-13 hours.
Children ages 6-7 need 9-10 hours.
Adolecents ages 8-14 need 8-9
Teens ages 15-17 need 7.5-8 hours.
Adults ages 18 and up need 7-9 hours.
4. Every night, get a good night’s sleep so your body can repair itself. You break down your muscles during your daily activities, and your body needs to repair them so you can get stronger. Make sure you get enough sleep so your body can repair itself and recover your energy levels. Here’s how much sleep you need each night:
5. If you’re concerned that you’re shorter than average, see your doctor. Being short may be a part of who you are, which is a good thing! Simultaneously, you may be concerned if everyone in your family is taller than you. Consult your doctor to see if you have a medical condition that is causing your shorter stature and may require treatment.
Hypothyroidism, low levels of growth hormones, Turner syndrome, and serious medical conditions, for example, can all stunt your growth.
If you have a medical condition that is impeding your growth, your doctor may be able to supplement you with human growth hormone. This will assist you in overcoming stunting but will not allow you to grow taller than your genetics allow.
Method 3 Stretching to Reach Your Full Height
1. Lie down and stretch your arms over your head. Lie on your back on a yoga mat or the floor. Extend your arms as far as they will go over your head. At the same time, extend your legs as far as they will go. Hold your stretch for 10 seconds before relaxing.
This will help to lengthen your spine and keep it from being compressed. While it will not cause your skeleton to grow, it will increase your height by 1 to 3 inches (2.5 to 7.6 cm) by decompressing your spine. To keep your results, repeat the exercise on a daily basis.
2. Perform upper body twists while lying on your back. Lie down on the floor or a yoga mat. Extend your body and raise your arms perpendicular to your chest. Press your palms together, then slowly lower your arms to the left about 45 degrees to twist your upper body. Hold for 2-3 seconds before rotating to the opposite side. Continue to rotate back and forth on each side 5 times.
Use this stretch on a daily basis to keep your spine elongated.
3. Lie down and lift your hips off the floor by reaching above your head. Lie down on your exercise mat or the floor, then raise your arms over your head, palms together. Next, bend your knees and press your foot soles together. Then, press your feet and upper back into the floor to raise your hips and extend your spine. Hold for 10 seconds before lowering to the floor.
Repeat this exercise on a daily basis to keep your full height.
By decompressing your spine, this stretch will help it to lengthen.
4. Lie on your stomach with your arms and legs extended. Turn onto your stomach and stretch your arms and legs as far as you can. Lift your arms and legs slowly to arch your back. Hold for 10 seconds before exhaling and lowering your arms and legs to the floor.
To see consistent results, repeat this stretch on a daily basis.
This, like the other stretches, elongates your spine so you can stand tall.
Creative Commons License