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This article was co-written by Sarah Gehrke, RN, MS. Sarah Gehrke is a Licensed Nurse and Massage Therapist in Texas. Sarah has over 10 years of experience teaching and practicing intravenous and intravenous (IV) surgical therapy using physical, psychological, and emotional support. She received her Massage Therapy License from the Amarillo Institute of Massage Therapy in 2008 and her MSc. College of Nursing at the University of Phoenix in 2013.
There are 17 references cited in this article that you can view at the bottom of the page.
This article has been viewed 140,585 times.
Unfortunately, there’s no way to add a few centimeters instantly. Whether you are tall or not depends mostly on genetic factors. 60-80% of your height is determined by the DNA you inherited from your parents, while the environment has an impact of about 20-40% on your height growth. That includes your diet, your health, how regularly you exercise, and whether you’re getting enough sleep. Even if the growth synaptic cartilage (where bones grow) is gone, your height can still grow. A nutritious diet, regular exercise, and plenty of sleep will help you grow taller during this period. [1] X Source of Research Most of us, by the age of 20, this synaptic cartilage will no longer exist. From then on, you will not be able to increase a few centimeters naturally. [2] X Research Source
Steps
Increase height with foods rich in vitamins and minerals
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Eat right. A balanced diet containing many essential nutrients will help you grow healthy and reach your maximum height. That means you should steer clear of cakes, sodas, and pizza, while eating plenty of salads, cereals, and fish. If you’re having a hard time motivating yourself to eat these foods, look for a variety of recipes and combinations that you like.
- To get a clearer picture of healthy and balanced diets, including protein, fruits, vegetables, whole grains, and dairy, check out several online sites for help.
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Add lean protein to your daily diet. Protein is the building block of skeletal muscle, which not only keeps you tall and strong, but also strengthens bones, muscles, and cartilage. [3] X Trusted Source USDA Center for Nutrition Ppicy and Promotion Go to the source Therefore, getting a large amount of food from the protein food group will be beneficial for developing your maximum potential height . The amount of protein you need will depend on your age, gender, and training volume.
- Females from 9 to 18 years old should provide the body with about 140 g of protein per day.
- Males from 9 to 13 years old should provide the body with about 140 g of protein per day.
- Men from 14 to 18 years old should provide the body with protein about 185 g / day. [4] X Trusted Source USDA Center for Nutrition Ppicy and Promotion Go to Source
- High-protein foods include lean meat, poultry, fish, eggs, and nuts.
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Provide enough vitamin D. For children, Vitamin D works to strengthen bones and promote muscle growth. [5] X Research Sources According to a recent study, vitamin D deficiency can lead to growth retardation and even weight gain in girls.
- Foods rich in vitamin D include oily fish, mushrooms, and fortified cereals. [6] X Research Source
- Sun exposure is the best way to supply vitamin D to the body. Just a few minutes a day in the sun is enough. [7] X Research Sources
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Do not forget to add zinc to the body. Although there are no conclusive studies yet, scientific evidence has shown an association between zinc deficiency and stunted growth. [8] X Trusted Source PubMed Central Go to the source It means you should take a zinc supplement, or else your body is at risk of stunting and ill health. Some foods that are good sources of zinc include:
- Seafood, especially shellfish.
- Lamb.
- Spinach (also known as spinach). [9] X Research Source
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Get plenty of calcium. Again, although there is not much evidence directly related to calcium and height development, but calcium is considered “as” an essential ingredient to help your bones strong, from which height is also significantly improved. [10] X Research source . Most of the calcium in your body comes from dairy products. Men and women between the ages of 9 and 18 are recommended to drink the equivalent of about 3 cups of calcium-rich milk per day. [11] X Trusted Source USDA Center for Nutrition Ppicy and Promotion Go to Source
- Do not choose dairy products that contain a lot of fat.
- Ice cream, cream cheese, and butter are dairy products that are low in calcium.
- Foods that provide calcium as substitutes for dairy products include canned fish, green vegetables, soy products, calcium-fortified juices, cereals and breads. [12] X Trusted Source USDA Center for Nutrition Ppicy and Promotion Go to Source
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Stay away from certain foods. Along with saying no to foods high in fat and salt, some reports also indicate that healthy foods can also have a negative effect on your height. You should have a balanced diet. While there’s no solid evidence, you should consider reducing your consumption of soy, tomato, and pea products. [13] X Research Source
- Of course, what’s more important than not eating these 3 foods is to have a healthy and balanced diet.
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Think about taking a vitamin supplement. You can take a basic store-bought multivitamin. Of course, you can also focus your vitamin D and zinc supplements by purchasing vitamin pills that contain only these two important ingredients. Cod liver oil tablets are also considered a good source of vitamin D, which is good for bones and joints. [14] X Research Source
- Some dietary supplements that can be harmful, including Ipriforne and Glucosamine, are also believed to promote height growth. [15] X Research Source[16] X Research Source .
- However, before using one of these supplements, don’t forget to consult your doctor.
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Beware of miracle healing products. You may have come across a few supplements that are advertised as magically going to make you taller. Remember, if the synaptic cartilage in your body is gone, you won’t be able to grow a few centimeters. Some advertised products contain human growth hormone (aka HGH), which has the ability to stimulate height growth. However, you should be careful with this product as HGH cannot be taken in pill form and is only dispensed through a doctor. [17] X Research Source
Increase height by exercising and sleeping in moderation during puberty
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Sleep more. Did you know that you only grow taller when you sleep? Your body will produce growth hormone (HGH) while you are sleeping in bed. This hormone will promote muscle growth, thereby helping you to get taller. So, if you are serious about increasing height, sleep more.
- School-age children should sleep between 10 and 11 hours a day. [18] X Research Sources
- Teens and those under 18 should get at least 9 to 10 hours of sleep.
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Do exercise. No matter what you do, make time to exercise your body. This is important for your healthy growth as well as your overall health. If you want to increase height, especially during puberty, make a habit of daily physical exercise. All exercise is good for health. While there’s no special exercise to make you taller, stretching and jumping will help lengthen your spine.
- Try jumping around by playing basketball or jumping rope.
- Stretch your back, arms, and legs with swimming lessons. [19] X Research Source
- There is no special rule about how long you have to exercise to increase height, but the more you exercise, the more beneficial it will be for your body.
- Helpful advice here is that adults, children, and toddlers should spend about an hour a day exercising and staying healthy. [20] X Trusted Source National Health Service (UK) Go to Source To increase your chances even further, you need to work on increasing the amount of time you exercise.
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Stretching exercises. A few stretches will help stretch your joints and improve your posture. When you practice stretching in the early morning before waking up and at night before going to bed, you have helped your body to have a straighter posture and maximize height development. Some stretches you should try include:
- Touch your toes. Stand up straight and raise your arms in the air, then bend down and touch your toes.
- The movement of straightening the spine. Lie face down on the floor with your hands at your sides. Then, push and push your arms to raise your chest while your head is tilted back.
- Bridge action. Lie on your back on the floor with your hands at your sides. Use the support of your hands to lift your abs off the floor so that your back muscles are stretched.
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Let the height increase naturally over time. If you follow the steps above, there is a high chance that you will have a chance to increase the height you want. Not everyone can be as tall as a basketball player or model. Height isn’t everything, so learn to love and be content with who you are.
- Some people may be “slow to grow” and their bodies only really skyrocket when they reach the age of 17, 18 or so.
- If you are really concerned about this, consult an endocrinologist. They will provide you with helpful information on some of the essential medical courses you need to take and fight your slow growth.
Make the most of your height
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Correct your posture. If you’ve done everything you can to get taller, there are a few other ways you can make the most of your height. You may not realize it, but posture has a significant effect on your overall height. Dropping your shoulders, leaning your head and neck forward, and the habit of putting your weight on one leg can make your height shorter. [21] X Research Source
- To exercise your body, stand up straight and put a book on your head. Try to keep your spine as straight as possible.
- Stand straight while your feet are not more than hip-width apart. Raise your chin slightly. This pose will not only make you taller by a few centimeters, but it will also help you feel more confident.
- Make it a habit to sit up straight and focus on contracting your abs.
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Change the hairstyle to short or to fit the face. You might think that long hair will make you look taller. But the truth is that long hair will cover the neck and hem of your shirt, making your appearance more petite. Instead, choose a short or medium hairstyle. This style will highlight the neck.
- If you have a high neck, then these hairstyles are really great.
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Beautify the look. Tight, flattering clothing, like skinny jeans, will help accentuate your curves. When you wear loose clothes, these curves will not be accentuated, resulting in you looking shorter. Especially tight jeans will flatter the length and stick to the curve of your legs, from which all attention will be drawn to your legs rather than your height.
- For girls, wearing tight skirts will help highlight the natural length of your legs.
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Choose tones that make you look slimmer and vertical patterns. Dark tones, like black, dark navy, and dark green will help you look taller. Not only makes you slimmer, but the above tone is also suitable for both men and women. Wearing a dark shirt and pants will double the effect. Likewise, choosing clothes with vertical stripes is also a good way to highlight your height.
- For women, vertical striped pants or even a collared shirt is a perfect choice.
- Men should choose shirts with small vertical stripes instead of plaid shirts. [22] X Research Source
- Both men and women should stay away from t-shirts with horizontal stripes as they will backfire and make you appear shorter and shorter.
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Wear high heels or shoes with high soles. Of course, this doesn’t apply to everyone, but wearing high heels or heels will have an immediate effect. You can grow a few centimeters even up to 15 centimeters with high heels. When you wear heels, people will look straight ahead or even look up at you instead of looking down. However, when you meet someone for the first time, their first impression of you is not your height, but your facial features.
- Wearing high heels is an important skill that takes practice. You need to take time to adapt and feel really comfortable with high heels before putting them on and going out.
- However, this type of shoe can be dangerous and cause damage to your feet when you use it. You should use shoe insoles and soften shoes before wearing.
- If you don’t want to try too high heels, choose a pair of thick sole shoes.
- Men can buy height increasing shoes to improve their height. [23] X Research Sources
Advice
- Keep your back straight and sleep as much as possible. You will be taller when you sleep a lot. Patiently wait for the height to increase over time.
- When you sit down, try to sit up straight.
- Drink plenty of water, eat nutritious and healthy food, and play basketball or ride a bike.
- Always eat in moderation.
- Don’t feel pressured about not being tall.
- Do not wear high heels too much because they will hurt your ankles or heels.
- Eat foods rich in calcium, protein, and potassium because these ingredients help build muscle, build strong bones, and support cell growth and repair.
- Do jumping jacks, skipping ropes, yoga, and other stretching exercises.
- Sleep more.
- Drink milk! Milk helps to strengthen bones and aids in increasing height.
- When you wake up, always straighten your heels.
- Smoking and drinking will adversely affect height, so stay away from this.
Warning
- 60% to 80% of your height is determined by the DNA passed down to you by your parents, and 20-40% of your growth is due to the environment. That means diet, posture, health, exercise regimen and sleep time. Before the growth plates become hard bone, you will continue to grow, and a healthy diet, good posture, healthy exercise regimen, and enough sleep will help you grow taller during this period. this more than at any other time. For most people, the growth plates will harden by your early 20s, and after that, you won’t grow any taller.
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This article was co-written by Sarah Gehrke, RN, MS. Sarah Gehrke is a Licensed Nurse and Massage Therapist in Texas. Sarah has over 10 years of experience teaching and practicing intravenous and intravenous (IV) surgical therapy using physical, psychological, and emotional support. She received her Massage Therapy License from the Amarillo Institute of Massage Therapy in 2008 and her MSc. College of Nursing at the University of Phoenix in 2013.
There are 17 references cited in this article that you can view at the bottom of the page.
This article has been viewed 140,585 times.
Unfortunately, there’s no way to add a few centimeters instantly. Whether you are tall or not depends mostly on genetic factors. 60-80% of your height is determined by the DNA you inherited from your parents, while the environment has an impact of about 20-40% on your height growth. That includes your diet, your health, how regularly you exercise, and whether you’re getting enough sleep. Even if the growth synaptic cartilage (where bones grow) is gone, your height can still grow. A nutritious diet, regular exercise, and plenty of sleep will help you grow taller during this period. [1] X Source of Research Most of us, by the age of 20, this synaptic cartilage will no longer exist. From then on, you will not be able to increase a few centimeters naturally. [2] X Research Source
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