Written by Updated: 07/09/2019
Contents
People with a short or average height always wish they were taller. Read this article below to know how to grow taller. Because being tall can change how a person thinks about herself or himself. People with short stature, especially men, can be self-conscious about this and feel less confident. Although the height of a person is determined to an extent by genetics[1a], it is not the only determinant. In fact, in the body, there is a hormone called human growth hormone which can regulate height. Produced by the hypophysis (or pituitary gland), human growth hormone is very necessary for the growth of cartilage and long bones.
Besides, several other factors such as poor post-natal care, smoking during pregnancy, poor health during childhood, chronic malnutrition, and low birth weight also play an important role in determining height.
People often think that when entering adulthood, they will stop growing. However, a person may continue growing a few inches of height even after 18 years old[1b] until the ends of their long bones fuse. Then it is not normally possible to increase height any further. Even people who produce more growth hormone (for example due to a pituitary tumour) in later life will not grow taller, although parts of the body such as the tongue and feet may enlarge (a condition known as acromegaly).
You can however, support healthy growth before the ends of the long bones fuse by adding some healthy habits to your lifestyle.
HOW TO CALCULATE YOUR FINAL HEIGHT
A child’s potential adult height can be calculated as follows (assuming both parents are of normal stature):
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Add father’s height (in centimeters) plus mother’s height (cm)
For a boy: ADD 13cm then divide the total by 2
For a girl: DEDUCT 13cm then divide the total by 2
Most children will have a final adult height within 10 cm of this estimate.
Although short or average height is not a health problem, it will make you feel unconfident & self-conscious about your appearance. Fortunately, in this article, you will know top 13 tips how to support normal growth at home without any side effects. Continue reading to understand more!
Top 13 Tips How To Grow Taller Fast & Naturally
While we are listing the scientific evidence, the recipes we've focused on are traditional home remedies so proceed with caution depending on your status. Always consult your doctor to know if a remedy is working for you.
1. Drink Milk
Milk is very rich in calcium, which is an important mineral for growing bones. According to some studies, the presence of calcium in milk is a vital element for the development of bone and increasing height. In fact, studies show that milk consumption is a significant predictor of the height of 12-18 year olds[4] [5]. In addition to calcium, milk has protein and vitamin A, all of which are necessary for overall body development, including your height.
If you want to increase a few inches of your height, drink at least 2 or 3 glasses of milk per day on a daily basis. Furthermore, consuming dairy foods such as cottage cheese, cheese, cream, and yogurt can have a positive effect on your height.
2. Eat A Balanced Diet
A balanced diet is essential for proper nutrition[6] as you need to obtain sufficient amounts of all vitamins and minerals to achieve your full height. For optimal growth as well as general health and wellness (quality of life and standard of living), it is important to avoid eating junk foods and those that provide excess saturated fats or sugar, and to avoid carbonated drinks, because they can have a negative effect on your height.
Some nutritionists suggest eating six balanced meals a day rather than the traditional three, as smaller portions are useful in increasing the rate of the metabolism and reducing fat stored inside your body.
Meals need to supply key nutrients like protein, carbohydrates, vitamins and minerals such as magnesium and phosphorus which contribute to the proper growth and height of your body.
Calcium is necessary for the growth and development of bones[7] and you can find it in any dairy products and green vegetables.
Your intake of zinc is also crucial because deficiency of zinc can lead to stunted growth in children[8] [9]. Hence, consume zinc rich foods such as oysters, seafood, dark chocolate, asparagus, peanuts, and eggs.
Protein and vitamin D are also needed for proper growth, including of bones, and foods which are rich in those nutrients include lean meat, tofu, legumes, cheese, dairy, fish, and egg white.
3. Enjoy Sunlight
Sunlight is the best source of vitamin D, which is an important nutrient required for overall growth including your height[11] [9]. When your body doesn’t get enough vitamin D or lacks vitamin D, you are unable to absorb calcium from your food, which will result in weak bones and less height. In later life, it can also lead to thinning bones and vertebral fractures so you lose height. To obtain good amounts of vitamin D, you should spend 20 or 30 minutes per day on a daily basis in sunlight.
You can go out under the sun during evening hours or early morning so that your body can get enough vitamin D without exposing to harmful ultraviolet rays. During the cold months of the year it is important to take a vitamin D supplement in northern climates.
You can also get vitamin D from cheese, eggs, oily fish, milk, and fortified foods.
4. Do Sprint Exercises
A study showed that doing physical exercises can help to strengthen and stretch out the muscles to aid in growing taller naturally[10a]. Sprinting fast can help to produce a huge amount of growth hormones in your body[10b]. When you sprint quickly, the stress produces tiny ‘micro fractures’ in the bones, which heal quickly, within a week, and which stimulate your bones to undergo remodeling and growth during adolescence. Sprinting may also help to extend the bone length of legs.
High-intensity exercises can help to yield growth hormones and this can aid in increasing the human height during adolescence. For stretching exercises at your own home, you can use a good exercise bar. This will assist you in lengthening the bones, and thereby making you taller.
Or you can try swimming, skipping, jumping, or playing some sports such as basketball and volleyball.
5. Get Proper Sleep
When you rest, your body will grow and regenerate tissues. Human growth hormone (hGH), which is responsible for growing height during adolescence is produced in the human body naturally when you have a deep and sound sleep[12a] [13]. According to a study, a deep sleep will enhance the pituitary gland to secrete growth hormone[12b] and improve weight and height of your body.
During sound sleep, your brain produces more growth hormone. As a general rule, during the growth phase of adolescence, you should have at least 8 to 11 hours per night to achieve maximum height. You should also consider taking a nap from around 15 to 30 minutes every noon. A recent study indicated that if you want to improve your height, a nap is a fundamental principle of punctual and adequate sleep[15].
6. Protein
Protein can aid in increasing your height by building several tissues[16]. Protein contains building blocks known as amino acids which are essential for maintaining teeth, skin, tissues, muscles, healthy bones, and organs that are involved in your body’s biochemical reactions; for example, respiration, digestion, and excretion. A deficiency of protein can lead to many health problems for human, such as the loss of muscles, weakening bones and poor growth.
Therefore, you should select foods which are high in protein; for example, milk, eggs, fish, and legumes.
7. Minerals
Foods rich in minerals, such as fluoride, manganese, phosphorus, magnesium, iron, and iodine play an important role in body development and height increasing.
Calcium is a necessary mineral required for maintaining strong bones and their growth. Carbonated drinks, fat, sugar, caffeine, and excessive salt foods should be limited because they can prevent your body from absorbing calcium, thereby negatively affecting your height and growth. Excessive smoking and drugs can also inhibit and slow down the growth of your body and leave some other negative impacts on your overall health[17].
8. Swimming
Swimming is an excellent way to increase height naturally and quickly. Swimming two hours per day can help you to achieve your optimal height. If you don’t know how to swim, you should find a coach so that she or he can teach you how to do it. For maintaining the energy that is consumed by regular exercise, you should consume healthy and balanced meals.
9. Improve Immune System
There are some kinds of disease during adolescence that can prevent your body from developing its full height. Most of these diseases can be avoided if you have a healthy immune system[18].
You should keep your immune system strengthened and stabilized by eating fresh foods and whole grain on a regular basis. You should also avoid consuming processed foods and other foods with unhealthy fats and poor quality.
Along with that, you should eat plenty of fruits, brown rice, all types of vegetables, protein from milk, nuts, fish, cheese, and other food sources which contain omega-3 and antioxidants to get a healthier immune system.
10. Consume Spinach
Spinach is a source of iron and other minerals that help to support growth and you may have watched or heard the tale of the sailor Popeye, who claimed he was strong thanks to eating spinach. Spinach is rich in iron, fiber, calcium, and vitamins[19], which are useful for growth.
11. Soybeans
Soybean is one of the richest sources of protein compared for vegetarians. The protein in soybean can help to improve your bone and tissue system. To support your height, you should eat about 50 grams of soybeans daily. Vegetarians can fulfill the requirement for their protein by including soybeans into their daily diet.
12. Drink Plenty Of Water
It is best to drink enough amounts of liquid throughout the day. Water will help to flush out harmful toxins from the body and improve digestion.
You should drink at least 8 to 10 glasses of water per day for overall health. Along with drinking water, you should also eat water-based vegetables and fruits such as watermelon and cucumbers.
13. Ashwagandha
According to Ayurveda, using ashwagandha[2] [3] also called Indian ginseng or Withania somnifera (in science), can help to support healthy growth. It provides various minerals which can assist you in broadening the skeleton and its density to increase your height. Ashwagandha has also bene used to stimulate puberty by supporting the production of testosterone and oestrogen hormones.
You will need:
- Ashwagandha powder – 2 tablespoons
- Warm cow’s milk – 1 glass
- A little sugar or jaggery to taste
Directions:
- Add the ashwagandha powder to the warm cow’s milk.
- Add some jaggery or sugar to it and mix well.
- Drink this solution before going to sleep every night for at least 45 days to improve your height.
Note: You need to avoid fast food completely if you want this remedy works for you.
NB do not give Ashwagandha to children under the age of 12 years except under medical supervision.
Plus, ashwagandha is also effective at treating hyperthyroidism disease.
If you want to know more about natural, simple ways for treating other diseases or skin conditions go to our main How To page.
