Height is determined by a combination of genetic and environmental factors. Genetics is believed to contribute around 80% to a person's final height, while environmental factors such as nutrition and exercise account for the remaining percentage.
Children typically experience a steady growth rate of approximately 2.5 inches per year after the age of 2. During puberty, growth may accelerate, although the timing and pace of growth can vary among individuals.
In girls, the growth spurt generally begins at the start of adolescence, while boys may experience this rapid increase in height a few years later.
Once an individual goes through puberty, it is unlikely for them to continue growing taller as an adult. At this stage, their height is considered to have reached its maximum potential.
Nevertheless, during adolescence, there are measures one can take to optimize their growth potential. These practices should be maintained into adulthood to promote overall well-being and maintain height.
How to increase height naturally?
1. Eat a balanced diet
During the period of growth, it is crucial to ensure that your body receives all the necessary nutrients. Your diet should consist of various components, including:
- Fresh fruits
- Fresh vegetables
- Whole grains
- Protein sources
- Dairy products
At the same time, it is advisable to limit or avoid foods that contain high amounts of:
- Sugar
- Trans fats
- Saturated fats
If a medical condition or older age is causing a decrease in height by affecting bone density, it is important to consider increasing calcium intake. It is often recommended that women over the age of 50 and men over the age of 70 consume 1,200 milligrams (mg) of calcium per day.
Vitamin D also plays a crucial role in promoting bone health. Good sources of vitamin D include tuna, salmon, fortified milk, and egg yolks. If you are not obtaining sufficient vitamin D through your diet, it is advisable to consult a doctor regarding the possibility of taking a supplement to meet your daily requirements.
For further information on maintaining a balanced diet, please refer to reliable sources.
2.Use Supplements if required with caution
There are limited circumstances in which supplements may be appropriate for increasing height in children or combating height shrinkage in older adults.
For instance, individuals with a medical condition that affects the production of human growth hormone (HGH) may be prescribed synthetic HGH supplements by a healthcare professional.
Furthermore, older adults might receive recommendations to take vitamin D or calcium supplements to decrease the risk of osteoporosis.
However, it is important to note that in all other situations, it is advisable to steer clear of supplements that claim to increase height. Once the growth plates in the bones have fused together, it becomes impossible to enhance height, regardless of the promises made on supplement labels.
3.Get right amount of sleep
Occasionally not getting enough sleep will not have a long-term impact on your height. However, consistently inadequate sleep during adolescence can lead to complications.
During sleep, your body releases hormones such as HGH. Insufficient sleep can result in decreased production of these hormones.
Here are the recommended sleep durations for different age groups:
- Newborns up to 3 months old: 14 to 17 hours
- Infants 4-12 months old: 12to 16 hours
- Toddlers ages 1-2 years: 11to 14 hours
- Young children ages 3-5 years old: 10 to 13 hours
- Children ages 6-13: 9 to 12 hours
- Teenagers ages 14-17: 8 to 10 hours
- Adults ages 18-64: 7 to 9 hours
- Older adults over age 65: 7 to 8 hours
It's worth noting that getting additional sleep may even enhance the production of HGH, so taking a power nap can be beneficial.
4.Activate Yourself
Regular exercise offers numerous benefits, including muscle and bone strengthening, weight management, and the promotion of HGH production.
For children in school, it is recommended to engage in at least 1 hour of exercise daily. During this time, they should focus on activities such as:
- Strength-building exercises like pushups or situps.
- Flexibility exercises like yoga.
- Aerobic activities like playing tag, jumping rope, or biking.
As an adult, exercise also provides advantages. It helps maintain overall health and reduces the risk of osteoporosis, a condition characterized by weak or brittle bones and a loss of bone density that can contribute to height shrinkage.
To lower the risk of osteoporosis, incorporating activities such as walking, playing tennis, or practicing yoga several times a week can be beneficial.
5. Good posture practice
Maintaining good posture is essential as poor posture can make you appear shorter than your actual height. Over time, consistent slumping or slouching can also impact your overall height.
The natural curvature of your back should exist in three places. However, if you frequently adopt a slumped or slouched posture, these curves may shift, leading to discomfort in your neck and back.
Being mindful of your standing, sitting, and sleeping positions is crucial. It is advisable to consult with a doctor to incorporate ergonomics into your daily routine. Depending on your specific requirements, using a standing desk or a memory foam pillow may be sufficient to correct your posture.
Engaging in exercises specifically designed to improve posture can also be beneficial over time. If you are unsure where to begin, it is recommended to consult with a doctor who can assist in developing an exercise routine tailored to your needs.
6. Use of yoga can maximize your height
If specific posture exercises don't interest you, consider trying yoga as a whole-body practice that can strengthen your muscles, align your body, and improve your posture, ultimately helping you stand taller.
Yoga can be practiced in the comfort of your home or in a group setting at a gym or studio. If you're unsure how to begin, you can search for yoga routines on YouTube or try some beginner-friendly poses.
Here are a few popular yoga poses that can aid in improving posture:
- Mountain Pose: This pose focuses on aligning the body, promoting a tall and upright posture.
- Cobra Pose: This pose strengthens the back muscles and promotes spinal extension, contributing to better posture.
- Child's Pose: This pose stretches the back and helps release tension, supporting overall spinal health.
- Warrior II Pose: This pose engages the core, back, and leg muscles, promoting strength and stability in the body.
Remember to start slowly and listen to your body while practicing yoga. If you have any concerns or specific needs, it's always beneficial to consult with a qualified yoga instructor or healthcare professional.
7. Other factor effecting height
Genetic factors play a significant role in determining height, accounting for approximately 80% of the variation. Scientists have identified over 700 unique genetic variants that are involved in height determination.
Various hormones, such as thyroid hormones, growth hormones, and sex hormones (testosterone and estrogen), also influence growth and impact height.
Certain genetic conditions can lead to delayed or stunted growth, including Down syndrome, Turner syndrome, and achondroplasia.
In addition to genetics, maintaining a balanced diet, engaging in regular physical activity, and getting sufficient sleep are essential for supporting growth and overall health. These factors contribute to optimal growth during the developmental years.
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