How To Increase Height Naturally At Home?
Genes mostly determine your height. If you eat a balanced diet, get enough sleep, stay active, and have good posture, you can grow taller, but there are no guarantees.
Many factors affect your overall height. Genetic factors are thought to determine about 80 percent of your final height. Certain environmental factors, such as diet and exercise, often make up the remaining percentage.
After age 2, most children grow at a steady rate of about 2.5 inches per year. When puberty ends, you can grow rapidly. However, each one develops at a different pace.
In girls, this growth usually begins in early adolescence. Children may not experience this sudden increase in height until several years after their teenage years.
It usually stops growing after puberty. This means that you are unlikely to grow taller as an adult.
However, there are things you can do as a teenager to maximize your growth potential. You should continue this into adulthood to improve your general health and maintain your growth.
How to increase height naturally?
While height is primarily determined by your genetics, there are steps you can take to grow taller and improve your growth potential.
1. Eat a balanced diet.
During growth, it is important that you get all the nutrients your body needs.
Your diet may include:
- Fresh Fruit
- Fresh vegetables
- Whole grain
- Dairy products
You should limit or avoid foods that include:
- Trans fats
- Saturated fats
Consider increasing your calcium intake if you are losing height and affecting bone density due to an underlying medical condition or aging. In general, it is recommended that women over age 50 and men over age 70 consume 1,200 milligrams (mg) of calcium per day.
Vitamin D also promotes bone health. Common sources of vitamin D include tuna, salmon, fortified milk and egg yolks. If you don’t get enough vitamin D in your diet, talk to your doctor about taking a supplement to meet your daily needs.
2. Use supplements carefully
There are only a few cases where supplements may be appropriate for increasing height in children and combating dwarfism in the elderly.
For example, if you have a medical condition that affects the production of human growth hormone (HGH), your doctor may prescribe a supplement that contains synthetic HGH.
Additionally, older people may be advised to take vitamin D or calcium supplements to reduce the risk of osteoporosis.
In all other cases, long promises should be avoided. Once you have growth plates, you won’t be able to increase your height, no matter what the supplement label advertises.
3. Get enough sleep
Skipping sleep once in a while won’t affect your long-term growth. But if you inject less than the recommended amount as a teenager, it can lead to complications.
This is because your body releases growth hormone while you sleep. If you don’t get enough sleep, the production of these and other hormones can be reduced.
The recommended amount of sleep for different age groups is:
- Newborns up to 3 months old: 14-17 hours
- Infants 4-12 months old: 12-16 hours
- Toddlers ages 1-2 years: 11-14 hours
- Young children ages 3-5 years old: 10-13 hours
- Children ages 6-13: 9-12 hours
- Teenagers ages 14-17: 8-10 hours
- Adults ages 18-64: 7-9 hours
- Older adults over age 65: 7-8 hours
Getting more sleep can also increase growth hormone production, so get plenty of sleep.
4. Stay Active
Regular exercise has many benefits. It strengthens your muscles and bones, helps you maintain a moderate weight, and promotes the production of growth hormones.
At school, children should spend at least 1 hour a day exercising. At this point, they should pay attention to:
- Strengthening exercises such as push-ups or sit-ups
- Flexibility exercises such as yoga
- Aerobic exercise, such as playing tag, jumping rope, or cycling
Playing sports like adults has its benefits. In addition to helping maintain your overall health, it can also help reduce your risk of osteoporosis. This condition occurs when the bones become weak or brittle, resulting in a loss of bone density. This can lead to “compression”.
To lower your risk, try walking, playing tennis, or doing yoga a few times a week.
5. Practice good posture
Bad posture can make you look younger than you actually are. And over time, a fall or slope can also affect your actual height.
Your back should naturally curve in three places. If you sit or rest frequently, this curve may change to accommodate your new posture. This can cause neck and back pain.
It is important to be aware of the way you wake up, sit and sleep. Talk to your doctor about how you can incorporate ergonomics into your daily routine. Depending on your needs, you may need a standing desk or memory foam pillow to correct your posture.
You can also do exercises designed to improve your posture over time. If you don’t know where to start, talk to your doctor. They can help develop an exercise regimen that’s right for you.
6. Use yoga to increase your height
If some of the posture exercises aren’t your thing, try yoga. This full body exercise can strengthen muscles, straighten the body and improve posture. This will help you grow taller.
You can practice yoga in the comfort of your own home, or in a group setting at your local gym or studio. If you don’t know where to start, find a yoga program on YouTube or try some beginner poses.
Some popular poses for improving posture include:
- Mountain Pose
- Cobra Pose
- Child’s Pose
- Warrior II Pose
What other factors affect growth?
Your DNA accounts for about 80 percent of your height. In fact, scientists have reliably identified more than 700 unique genetic variants that are involved in determining height.
Several hormones also affect growth and development, including thyroid hormone, growth hormone, and sex hormones such as testosterone and estrogen.
In addition, some genetic conditions can cause stunted or stopped growth, such as Down syndrome, Turner syndrome and achondroplasia.
A balanced diet, an active lifestyle, and adequate sleep are all factors that can contribute to growth and overall health.
What are growth stunting factors?
Several factors can negatively affect growth, resulting in stunting, stunting, or short stature.
Some factors that can slow growth include:
- Inadequate Nutrition: Improper nutrition and lack of certain nutrients, such as protein, can stunt growth over time.
- Stress: Chronic stress can alter the functional activity of human growth hormone, which can negatively impact growth.
- Poor bone health: Osteoporosis can cause height loss as well as back pain and changes in posture. Although the condition can affect people of any age, it is more common in older people.
- Environmental factors: Some studies suggest that exposure to pollutants such as lead, cadmium or chlorinated biphenyls (PCBs) may be associated with reduced growth.
- Health conditions: Growth hormone deficiency and chronic conditions such as anemia, cystic fibrosis, juvenile idiopathic arthritis, and inflammatory bowel disease can affect overall growth.
The Bottom Line
In most cases, it reaches its maximum height when puberty ends. While there are things you can do to maintain that growth well into adulthood, your growing days are behind you.