Most people want to grow taller. However, many young people of below average height think that their short stature is hereditary and therefore completely out of control. This is not really true. According to Scientific American, only 60 to 80 percent of a person’s final height is due to genetics; the other 20 to 40 percent is due to environmental factors and lifestyle choices. In other words, making good decisions while you are young can really help you grow.
Also, it may not be too late for you. For most people, the growth plates that regulate height may close between 16 and 18 years of age. But in some cases, these plates remain open until late adolescence or even early 20s. In this article we’ve looked into some healthy ways to add height for pre-teens, teens and young adults who want to be taller.
The right diet
Do you think you know the right regular diet you have to follow every day to grow up? Well, now ask yourself one simple question: what is my favorite food and drink? If your answer includes something like: sandwiches, hamburgers, French fries, pizza, pasta, bread, cereals, rice, biscuits, cake, sweets, ice cream, chicken, pork, meat, cola, Pepsi, beer or coffee… then forget about getting taller and think about getting heavier. You are eating and drinking the completely wrong kinds of food and drink that can only help you gain weight instead of height!
The right diet you need to grow taller is a good combination of protein, vitamins and minerals. Therefore, your normal diet should be rich in these three types of nutrients. A common regular diet that will inhibit height gain is one that contains too many carbohydrates. Carbohydrates are usually present in excessive amounts in foods like rice, bread, potatoes, corn and other grains. You should avoid eating too many carbohydrates because they contain too much energy (calories) but too few vital nutrients that can help your body grow. In fact, that is why Asians are on average shorter than Europeans and Americans. Asian diets consist mostly of carbohydrate-rich foods such as rice or corn, while Europeans and Americans consume much more protein-rich foods. So don’t make rice, bread, potatoes or grains your staple food if you want to grow! Additionally you could try Growth Factor Plus a supplement designed specifically to help you grow taller.
Another common diet that will decrease height and growth is one that contains too many lipids (fats). There are two main types of fats: saturated fats and unsaturated fats. Saturated fats are usually bad because they have a high cholesterol content; this can cause heart disease because the arteries can become clogged with fatty material. These fats also contain a large number of calories that can easily be added to your weight. Extra weight is the enemy of height, because the heavier you are, the shorter you look. So avoid eating too much saturated fats. Meat from animals like chicken, pork and beef is rich in saturated fat, so you should avoid eating too much of it.
Unsaturated fats are much better for your body because they contain much less cholesterol and calories. As you need some fats to insulate your body and regulate your metabolism, it is better to eat more unsaturated fats to meet your body’s needs. Vegetable oils contain large amounts of unsaturated fats. Commonly used unsaturated vegetable oils are corn, soya, cotton and safflower oil. Keep in mind that raw milk and butter contain saturated fats; therefore you should drink skimmed milk and cook with vegetable oils instead of butter. Sweet foods like biscuits, cakes and ice cream are also very rich in saturated fat and calories, so you should limit yourself to eating them in excess.
In order to grow, your body needs proteins, vitamins and minerals more easily than carbohydrates and fats. Proteins consist of one or more chains of amino acids. They are basic components of all living cells and contain many substances such as enzymes, hormones and antibodies that are necessary for the proper functioning of an organism. They are indispensable in the nutrition of animals and mammals for growth and tissue repair. This is why a large amount of protein has to be eaten if one wants to grow. The best foods for complete proteins (those that contain the most suitable distribution of amino acids for growth) are fish, eggs, milk and legumes. These foods contain most of the 20 amino acids that are part of the genetic code, including the nine essential amino acids that are not synthesized by the body. So replace rice, bread and hamburgers with fish, eggs and skimmed milk!
During deep sleep, the growth hormone does its job of thickening and lengthening the bones. This hormone has a bad reputation as a synthetic performance enhancer, but the version your body produces naturally is crucial for overall health and recovery. That’s why adequate sleep time (not the longer, the better) and proper sleep posture are very important for your body’s growth.
Sleep is defined as a natural periodic state of rest for body and mind. During this time, the eyes are normally closed and consciousness is completely or partially lost, reducing physical activity and the ability to respond to external stimuli. During deep sleep, the growth hormone produced by the pituitary gland is released into the bloodstream and travels through the body, making the bones thicker and longer. Therefore, you need to reach “deep sleep” every day to coordinate your exercise and adequate nutrition. Below you will find some useful tips on how to easily get to deep sleep:
Sleep in a dark, quiet room with a fresh scent. Do not expose yourself to bright light while you sleep. The light will keep your brain awake.
It is important to sleep in a well-ventilated room. Don’t be afraid to open a window, even in winter. It is better to put on an extra blanket than to breathe in the stale air. The amount of clean, oxygen-rich air you breathe will affect your growth. Musty air can cause breathing problems and prevent you from growing in your sleep.
Sleep in clean, soft and comfortable clothes. Rough clothing can block the blood circulation and cause you to change and roll several times during the night, preventing you from sleeping deeply. Remember that the growth hormone can only work properly if you fall into a deep sleep.
Keep your hands and feet warm. Scientific studies have shown that warm hands and feet help induce deep REM (Rapid Eye Movement) sleep. Cold hands and feet prevent you from experiencing deep sleep.
Drink a large glass of water before bedtime and after waking up; this will help cleanse your system. Milk can also help you sleep. It contains an amino acid called tryptophan, which has a calming effect. Do not eat foods or drinks that contain caffeine, nicotine or alcohol for at least 4 to 5 hours before bedtime. Caffeine and nicotine are stimulants that keep you from sleeping. Alcohol can disturb your body’s natural rhythm. Also avoid eating a large meal less than three hours before bedtime.
If you exercise during the day, you can sleep better at night. This increases your blood circulation and accelerates your metabolism throughout the day, which contributes to good sleep.
A warm bath before going to bed helps to induce a deep sleep as it cleanses your body and relaxes tense muscles.
Practice complete relaxation and deep breathing for a few minutes before going to bed. Relax from head to toe. Close your eyes and relax every part of your body. Do complete breathing exercises after these three phases:
Breathe slowly and deeply through your nose for 3 to 5 seconds, making sure that your abdomen and chest expand.
Hold your breath for another 3 to 5 seconds. Tense your abdominal muscles slightly.
Breathe out slowly and fully through your mouth and nose. This breathing exercise helps to soften the blood circulation and prepare the body for rest.
Maintain the habit of sleeping at the same time every day, including weekends. This will help you develop a regular sleep rhythm. Your brain will give you a “sleep signal” at about the same time every day so that you can fall asleep more easily and quickly.
Each person has their own specific daily sleep needs. It is not that the more you sleep, the better it is for your growth. Too much sleep causes your body to develop laziness and slow down your metabolism, which increases the risk of weight gain. On average, a growing young adult needs at least eight hours of sleep a day. Teenagers need nine hours or more. However, this is only an average value and may not apply to you exactly.
The best way to calculate the exact amount of sleep time is not to calculate it at all. Just go to bed early every night, don’t use an alarm clock and wake up naturally. Your body has its own biological clock that can determine the exact amount of sleep it needs. As long as you have good sleeping habits and don’t break them (force yourself to get up too late or too early), your body will take good care of itself. You can also easily determine whether you get enough sleep every day. If you are energetic and do not feel sleepy or very tired all day, you will get the right amount of sleep tonight. Otherwise, you will need to adjust your schedule.
A correct sleeping position is also very important for growth. Sleeping in the right posture can lengthen the spine and increase body size; sleeping in the wrong posture can put strain on the neck, shoulders and back, making growth difficult. Below are some useful tips on how to sleep in the right position.
Sleep on a firm, comfortable mattress. If it is not firm enough, put a sheet of plywood under the mattress. If you sleep on a hard surface, bring your spine into its natural position. This will lengthen your spine and allow the growth hormone to move easily through your body.
Sleep on your back with a flat pillow under your knees. This will align your spine correctly and prevent back pain from sleeping in an oblique position. If you lift your knees and feet slightly, your brain gets more oxygen-rich blood. The more oxygen your brain gets, the more energy you will need to grow during sleep.
Sleep on your side with your knees bent. This effectively flattens your back. You can use a flat pillow to support your neck, especially if your shoulders are wide.
Do not use a high pillow. If you lie on your back and your head is on a high pillow, your neck is bent forward and your back is bent in a very unnatural position. This puts stress on your neck, shoulders and back and inhibits growth because your spine is bent for most of the night.
Do not sleep on your stomach. This would exaggerate the backward movement and put stress on your neck and shoulders.
Overcoming the disadvantages
Statistics show that a smaller person feels most of his or her disadvantages during a job interview or an appointment. Taller men/women are more likely to have a well-paid job and it is easier for them to find good dates/colleagues. This is not fair! Luckily for you, even if you are not as tall as you would like to be, there are some secret and effective techniques you can use to overcome all these disadvantages and win your dream job or partner!
Have a haircut that makes you look bigger. To look bigger, your hair needs to be thinner at the sides and bigger at the top, making you look up to an inch longer. Don’t have a wide haircut. Baldness can also make a person look smaller.
Wear certain clothes that make you look taller and avoid clothes that make you look smaller. Some examples are:
Avoid clothes with horizontal lines. Belts are horizontal, so make sure you hide them in your clothes. Avoid cuffs that make your legs look shorter.
Avoid wearing shirts and trousers that contrast sharply with each other. This will allow you to see the actual length of your legs and make you look shorter.
Wear clothing with vertical lines or stripes. Vertical lines or stripes make a person thinner, and slimness gives the impression of more height.
Wear clothing with shoulder pads. Shoulder pads make your shoulders wider and your whole body thinner.
You can also wear clothes with diagonal stripes. Clothing like this will hide any irregularities in your body.
Effective breathing is essential to increasing height. Effective breathing draws sufficient oxygen to the body to facilitate biochemical reactions and stimulate growth. Only deep breathing is effective; shallow breathing is ineffective and inhibits growth. Interestingly, anger leads to shallow breathing and therefore inhibits growth, so make sure you make yourself as happy as possible!
deep breathing exercise
You should perform the following deep breathing exercises daily and before and after sleep. The more often you do these deep breathing exercises, the better the results.
Breathe in slowly and in a controlled way through your nose for 3 to 5 seconds, making sure that your abdomen and chest expand.
Hold your breath for another 3 to 5 seconds. Before exhaling, gently squeeze your abdominal muscles for the last 2 to 3 seconds. Your goal is to slowly improve blood circulation in your head.
Exhale slowly (without loosening your abdominal muscles) and in a controlled manner through your mouth and nose.
What activities can help you grow taller?
These 10 regular activities can help you increase your Height:
- Vertical jumping
And these 10 things will stunt your growth:
- Being passive
- Being conservative.
- Eating too many sweets or carbs.
- Eating too much fat.
- Not getting enough sleep or sleeping irregularly.
- Poor posture.
- Not doing any physical exercise.
- Stop exercising too early.
Elements to achieve the best results:
- Reduce intake of carbohydrates and fats such as rice, soft drinks, sweets, bread, flour products and general junk food.
- Increase protein intake. For good protein foods, you can search on Yahoo or Google and enter “protein rich foods”.
- Do stretching exercises at least three times a week or more, depending on your schedule.
- If you exercise, you can benefit from doing it more often.
- Try to get at least 7 or 8 hours of sleep a night for the next 3 to 6 months.
- Measure your height every three weeks, not every day or week. Measuring yourself too often can lead to discouragement about perceived poor results. It is much better if you do it every three weeks, since the program must be followed for at least 3 to 6 months.
Increase your growth hormone levels
The anterior pituitary gland is responsible for secreting a substance called somatotropin, better known as “growth hormone,” into the bloodstream.
Without this small gland, no matter how well you eat or how much you move, building your body would become a futile exercise as HGH is very important to height increase.
As your body’s foreman, growth hormone instructs your skeletal bones to grow taller and stronger while accelerating the conversion of excess fat into energy. In other words: When enough growth hormone is floating around in your system, your body has no choice but to transform itself into something taller and better.
Although the amount of growth hormone your body regularly produces is totally dependent on your brain, there are some things you can do to encourage this frugal gland into being a little more generous. Pay attention to these six proven ways to make your body work for you:
Get the right amount of sleep
It’s simple math get enough sleep; most adults require 8 hours of sleep. “If you don’t get enough sleep on a regular basis, the amount of growth hormones your body produces daily can be reduced,” says Dr. Walter Thompson.
While excessive sleep does not necessarily increase the amount of growth hormones your body secretes, the constant sleeping late can suppress the efficiency with which your body distributes growth hormones throughout the day. By maintaining normal sleeping habits, you could maximize the benefits of the HGH released into your blood.
Focus on eating six or seven smaller meals during the day instead of three or four larger meals. Eating large meals with a high glycemic index forces the body to release a high amount of insulin into the system to promote digestion. This reaction not only forces your body to store fat, but can also slow down the release of the growth hormone released into your bloodstream. Instead, make sure you consume other low-sugar foods that prevent the release of insulin.
The balance between what you need to stay healthy and what you need to release more growth hormone doesn’t stop you from eating smaller meals and getting enough sleep. All the factors that need to be present for a healthy lifestyle continue to apply. Exercising well, eating well, sleeping well, and keeping stress to a minimum will not only keep you healthier, but will also promote the kind of environment that stimulates the existing pituitary gland to do its job. Shortcomings in any one of these areas slow down the proper functioning of your body as a whole, which in turn reduces the amount of growth hormone that is continually pumped into your system.
Necessary point before training
Eat a small sandwich a few hours before training. Food researchers have found that eating a protein- and carbohydrate-rich meal two hours before exercise and another meal immediately afterwards causes a significant increase in both growth hormone and testosterone in the bloodstream.
Even if you’re not hungry right now, you may want to take a bite to avoid starving within two hours of training. Researchers at UCLA have found that people who train with partially digested food in their stomach have experienced a decrease in growth hormone production of up to 54 percent. Pre-workout subjects on a strict carbohydrate diet still had up to 24 percent less growth hormone production.
Make the most of your workout
What you expose your body to during your stretching and movement routine has a direct effect on what your pituitary gland does to build up height. A recent study published in the Journal of Applied Physiology has shown that the frequency and amount of growth hormone release from your body is proportional to the intensity of your exercise. Subjects who trained more intensively experienced more and more frequent release of growth hormone after exercise.
To get the most out of your workout, make sure the duration and intensity of your workout is high enough to get a reaction. It’s a fair standard to focus on short, high-intensity anaerobic exercises and maintain a pace that lasts at least 20-30 minutes.
Oddly enough, participation in intensive aerobic exercises can also increase growth hormone secretion. What makes marathon runners not look like basketball athletes, however, is that their body reacts differently to the substance because of the activity in which they participate.
It’s like having someone who never lifts weights using a weight training supplement. They have the building blocks in their system, but unless the endurance athlete exercises a significant amount of endurance, the body never realizes the need to use these tools effectively to restructure.
Take supplements Strategically
Taking the amino acid glycine just before training can slightly stimulate growth hormone release, but only if taken as a supplement. Trying to achieve the same effect by consuming glycine rich foods, such as milk, even before exercise inhibits growth hormone, causing you to exercise on a full stomach. Glycine is also not absorbed in the same way. The introduction of additional amino acids into the body forces glycine to compete for transport across the blood-brain barrier, reducing its effect on growth hormone levels. The only way that glycine can cause a reaction is when taken alone, preferably on an empty stomach, to speed up absorption and avoid external interference from other amino acids. Consider taking Genf20 Plus is a supplement that is rich in HGH releasers.
Don’t eat before bed
Never eat a big meal within three hours of bedtime. The reasoning is to avoid the same insulin flare-up that you try to avoid during the day, but this abstinence is especially important at bedtime. The body releases the most growth hormone during the first two hours of sleep. Having too much insulin in your system after a big meal suppresses this increased production of growth hormone, preventing your body from benefiting from it while you rest.
Night also seems to be the best time to take extra HGH supplements to increase the flow of growth hormone. UCLA researchers have found that taking the amino acid arginine and ornithine together on an empty stomach, even before bedtime, can significantly increase growth hormone levels. However, the amounts needed to see a difference were between 40 and 60 grams, too high to take in a version other than the injectable. There are safer and more affordable supplements you can try, such as 5-hydroxytryptophan, a safer derivative of tryptophan. Used to stimulate sleepiness, this sleep aid also helps the brain release growth hormone.
Success begins with a strong and positive spirit, full of motivation and determination. But in reality, most people around you have a weak and negative mind. When faced with difficulty or adversity, their favorite words are “impossible” and “give up. If you don’t gain mental strength, you easily become a victim and eventually give up on your own dreams.
Visualization is the best thing you can do as part of a program. See for yourself where you want to be! Visualize yourself one foot taller. Create a detailed image: how you look, how you feel, and what the reactions of others are. You are 6 feet tall! Look at the people around you as they admire your height! Do you see them dying of envy? Do you see how some raise their eyebrows when they greet you? Do you feel the respect and submission they have to give you? Doing this visualization can help you achieve any goal, and being taller is one of them.