Unfortunately, there is no way to immediately add inches to the body. Height is often a question of genetics. 60 to 80% of your body size is determined by the DNA transmitted by your parents, while 20 to 40% of your growth is influenced by your environment. Nutrition, health, the amount of exercise you take and the amount of sleep you get should be taken into account. If your growth plates (the places where your bones are formed) are not fused yet , you will continue to grow. Good nutrition, healthy exercise and plenty of sleep can help during the growth phase. For most people, the growth plates will close in their early twenties. After that, you will no longer grow naturally.
Growing with food, vitamins and minerals
Eat healthy. A balanced diet with healthy nutrients makes you stronger and healthier. It enables you to reach an ideal height. This means that you should avoid cakes, soft drinks and pizzas and eat only salads, whole grains and fish. If you do not feel like eating these foods, look for different recipes and try different combinations of dishes that you will like.
Include lean protein in your diet. Protein is essential for your growth and vitality. It helps your bones, muscles and cartilage grow. It is important to get enough protein if you want to maximize your height potential. The recommended amount depends on your age, gender and the amount of exercise you do.
It is 140 grams per day for girls between 9 and 18 years old.
140 grams per day for boys aged 9 to 13 years.
180 grams per day for boys between 14 and 18 years.
Protein-containing foods include lean meat, poultry, fish, eggs, nuts and seeds.
Take sufficient vitamin D
Vitamin D helps you build stronger bones and promotes muscle growth in children. A recent study has shown that a vitamin D deficiency prevents growth and weight gain in adolescents.
Foods that are rich in vitamin D include fatty fish, mushrooms and fortified cereals.
The best way to get vitamin D into your body is exposure to sunlight. All you need is a few minutes a day in the sun to get the amount you need naturally. You need to expose your skin to the sun, not your clothes.
Take foods rich in zinc
Although the studies are not yet conclusive, scientific evidence has linked zinc deficiency to growth retardation. This means that you need to consume zinc if you do not want to slow down your growth. Some foods are a good source of zinc:
- Seafood, especially oysters
Take More Calcium
There is also a direct connection between calcium and growth. Calcium is essential for building strong bones and therefore contributes to growth. Much of the calcium is obtained from dairy products. Boys and girls aged 9 to 18 years must consume the equivalent of three glasses of calcium-rich dairy products a day.
Dairy products with a high fat content should be avoided.
Cream, cream cheese and butter are low-calcium dairy products.
Other sources of calcium besides dairy products include canned fish, green leafy vegetables, soy products, calcium-enriched juices, cereals and bread.
Foods To Avoid
Avoid certain foods. Just as you should avoid foods high in fat and salt, some healthy looking products can have a negative effect on your waist. You should eat a balanced diet, which is not necessarily difficult, but plan to reduce your consumption of soy, tomato and bean products.
A healthy and balanced diet is more important than abstaining from these three foods.
Take Height increasing Health supplements
You can supplement your diet with commercially available multivitamin products. You can also focus on vitamin D and zinc by buying only vitamin tablets that contain these two elements. Cod liver oil is also easy to find and is an excellent source of vitamin D. It is beneficial for your bones and joints.
Other richer but potentially dangerous supplements such as ipriflavone and glucosamine also contribute to growth.
Think about taking a height increasing supplement such as Growth factor Plus that are specially designed to help you grow taller and faster.
Ask your doctor for advice before taking any of these supplements.
Beware of wonder drugs. You will certainly hear about supplements that can miraculously help you grow. Remember that you will not gain more inches if your plates are fused. Some products are advertised as or contain growth-promoting hormones. You should be very careful with these as HGH cannot be prescribed in the form of pills. They must be administered by a doctor. Still there are HGH releasers out there that were shown in clinical studies to raise one’s HGH levels naturally. If interested in going this route Genf20 Plus and Somatropinne are both reputable HGH supplements.
Exercise and sleep to promote growth during puberty
Sleep is important to growth
Sleep more. Did you know that you only grow when you sleep? Your body produces growth hormones during sleep. These hormones help to build muscle and grow. If you really want to gain a few inches, you should get some sleep.
Schoolchildren need to sleep between 10 and 11 hours.
Teenagers and children under 18 should get 9 to 10 hours of sleep.
Physical Activity (exercising and stretching)
Whatever you do, take time for physical activity. Exercise is essential for good development and general well-being. If you want to grow as a teenager, get used to exercising your body. All physical activity is good, and there is no special training to become an adult. However, exercises that include stretching and jumping help to stretch the spine.
Try jumping by practicing basketball or jumping.
Try stretching your back and limbs while swimming.
There is no specific time limit for these activities, but the more you move, the more you will grow.
Children and teenagers are advised to exercise for one hour a day for their health. Try to exceed this average to have more opportunities for growth.
Some stretching exercises will help you relax your spine and improve your posture. Stretching in the morning and before bed can help you get up and make the most of your height. Some of the exercises you can do are:
touching your toes: Stand up straight and raise your hands to the sky. Then lower them to touch your toes,
The Cobra pose: Lie down with your forehead to the ground and your hands on both sides of your body. Lean on your hands to raise your chest and lean your head back,
The bridge: Lie on your back with your hands and lift your belly from the ground with your hands while pushing to stretch your back.
Expect your body to grow naturally over time. If you have followed the tips above, your body will probably have what it takes to grow well. However, not everyone will be as tall as a basketball player or model. They just know that size isn’t everything. The most important thing is that you feel good.
Some people grow up late and don’t peak until they’re 17, 18 or even older.
If you are one of them, consult your pediatric endocrinologist. This specialist can give you valuable information about possible medical treatments for growth retardation.
Make the most of your height
Take up a good posture. When you have done everything you can to get taller, there are some tips that can help you make the most of your height. You probably don’t realize how bad posture punishes you. A slight imbalance in your shoulders, a head and shoulders that bend forward, and all the weight that is distributed over one leg will affect your height.
Walk with a book on your head to train your body to keep your spine as straight as possible.
Stand with legs straight and hips spread. Raise your chin a little. This will not only make you taller, but also make you look much more confident.
Make it a habit to stand straight when you sit down. Try to contract your abdominal muscles to help you.
Cut your hair short or medium. You probably think that long hair makes you look taller, but in reality it takes the attention away from your neck and décolleté and makes you look shorter. Go for a short or medium haircut instead. This cut puts the emphasis back on the neck.
If you have a long neck, this haircut will suit you very well.
Concentrate on your appearance. Wearing tight clothes, such as slim fit jeans, will help you to emphasize your body lines. If you wear loose clothing, these lines are invisible, which makes you look stockier. Slim jeans emphasize the length of your legs and fit your shape perfectly. This way you focus attention on your legs and not on your waist.
For girls, wearing a slim skirt will emphasize the natural length of your legs.
Use slimming colors and vertical patterns. Slimming colors such as black, navy blue and forest green will make you look taller. These colors make you look slim and are suitable for both boys and girls. Using an upper and a lower slimming part will have even more effect. Finally, clothing with vertical lines will also emphasize your height.
For women, you should wear trousers with vertical stripes or a shirt with a collar.
For men, you should choose shirts with vertical stripes.
Both men and women should avoid clothes with horizontal stripes, they make you look fatter.
Wear heels. Of course not everyone like this option, but wearing heels is a quick solution. They make you taller by few inches each time you wear them.
Wearing high heels is a difficult exercise that requires practice. Take some time to get used to them and make yourself comfortable before you go out in high heels.
Wearing high heels can be dangerous and painful for the feet. Try wearing insoles when you first wear them and before you go out with them.
If you don’t want to wear heels, choose shoes with thick soles.
Men can use insoles to look taller.
- Keep your back straight and sleep as long as you can. You grow more when you sleep. Just wait for your growth peak.
- Try to sit up straight when you sit down.
- Always eat a good diet.
- Do not worry if you do not reach the height you were hoping for.
- Do not wear high heels as they can damage your ankles or heels.
- Eat foods rich in calcium, protein and potassium. They help to build muscle, strengthen bones and regenerate and repair cells.