Effective ways to increase height
Height growth depends largely on our genes (approximately 60-80%). However, by adopting the right nutrition and lifestyle during the growth period (typically between 18-21 years), you can fully utilize your genetic potential.
Here is a detailed description of scientific and effective ways to increase height:
1. Balanced and Nutritious Diet
The fuel your body receives is what builds bones and muscles.
Protein: It is called the body's "building block." Consume lean meat, pulses, soybeans, eggs, and fish for tissue repair and growth.
Calcium: Milk, cheese, yogurt, and green leafy vegetables are essential for bone strength and density.
Vitamin D: Without vitamin D, the body cannot absorb calcium. Sit in the sun for 10-15 minutes every morning and eat mushrooms or egg yolks.
Zinc: Research suggests that zinc deficiency can stunt children's growth. Eat pumpkin seeds, peanuts, and whole grains to help prevent this.
2. Adequate and Deep Sleep
Our bodies release Human Growth Hormone (HGH) during sleep.
The pituitary gland is most active when you are in deep sleep (REM sleep).
Growing children and adolescents should get 8 to 10 hours of sleep daily.
Staying punctual to maintain a consistent sleep schedule will help maintain the body's biological clock.
3. Physical Exercise and Stretching
Exercise not only strengthens bones but also stimulates the production of HGH.
Hanging Exercises: Hanging from a bar reduces the gravitational pressure on the spine and increases flexibility.
Yoga: Tadasana, Bhujangasana, and Surya Namaskar are very effective in stretching the spine and improving posture.
Stretching sports: Sports like basketball, swimming, and badminton involve jumping and stretching the body, which aids growth.
4. Correct Posture
Sometimes we appear shorter because we sit or walk hunched over.
Walking with hunched shoulders distorts the natural curve of the spine.
Keep your back straight while sitting and your head held high while walking. Correct posture can instantly make you appear 1-2 inches taller.
5. Strengthen your immune system
Frequent illness during childhood or adolescence diverts the body's energy to fighting illness, which can slow growth. Boost your immunity by eating fresh fruits, vegetables, and drinking plenty of water.
Do supplements work?
Be wary of "height-enhancing powders" or capsules available on the market. In most cases, these are ineffective and can have side effects. If you feel your growth is too slow, consult an endocrinologist who can check your hormone levels.
Can height increase after 18-20 years?
Once the growth plates (epiphyseal plates) of bones close, natural height growth stops. However, you can improve your current height by straightening your spine through yoga and good posture.
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