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Many short people tend to be disappointed with their heights because a tall stature can be a desirable trait for many reasons. Even if you don’t have a specific reason for increasing your height, being tall provides many advantages. It can boost your confidence, save you from wearing uncomfortable high heels, or simply make it easier to reach that top shelf without having to climb onto a wobbly stool.
So, what can you do to grow taller if your genes dictate that you’re meant to be short? Well, only a small percentage of people with a short height can grow taller. Studies also show that most people stop growing in their mid-twenties. So, if you’ve not reached full adulthood, your growth plates have not yet closed. This means that you could add a few more inches to your current height and how tall you can grow depends on many factors, which shall be explained below.
There are several factors that can affect your height either in a positive or negative way. Generally, these factors can be categorized into the following:
Eating healthy is absolutely essential when it comes to supporting proper growth since it’s important to ensure that you’re getting all the nutrients your body needs to grow and develop fully. The key to eating healthy is to stick to a balanced diet and avoid junk food. In order to grow to your full height, practice the following healthy eating habits:
Vitamin D is a vital nutrient for healthy bone development, especially in children. You can get vitamin D from foods such as fish, mushrooms dairy products, eggs, pork, alfalfa, and tofu or by getting adequate sunlight exposure.
Intake of calcium is also very important since bones require this nutrient to grow and develop. Rich sources of calcium mostly include cheese, soybeans, sardines, green vegetables, dairy products and fortified cereals.
Increase your zinc intake with foods such as peas, asparagus, eggs, chocolate and oysters to further promote healthy development. Zinc is especially important in children since lack of it causes stunted growth.
Other nutrients apart from those mentioned above should not be ignored too since they also contribute to proper growth. You need carbohydrates to energize cells as well as sufficient amounts of protein to provide your body with the essential building blocks it needs to grow. If there are any nutrients lacking in your diet, you can bridge the nutritional gap by taking supplements.
As a general rule of thumb, you should have three balanced meals throughout the day. Eating healthy snacks in between meals will also keep your metabolism up and hence promote healthy growth.
Engaging in regular exercise or playing your favorite sport is one of the best ways to grow taller. Children and teens are always encouraged to be physically active as this promotes growth. Even if you’re past the age of 18, you can still add a few inches to your frame before the growth plates close when you reach mid-twenties.
The science behind how physical activity affects growth is simple. If the body is physically active, it demands more nutrients. Consequently, an increase in nutrient intake translates to growth. What’s more, participating in sports and exercising regularly helps in stimulating growth hormones.
When combined with a healthy diet and adequate sleep, exercising on a regular basis will help you grow taller. Some of the best exercises and sports that can enhance height include:
One of the best full body workouts, swimming is a great sport that can contribute to a taller height. Swimming tends to elongate your muscles and if you start at an early age, it will help you reach adequate height. However, you need to swim at least 2 hours daily for 4 to 5 days a week to reap the benefits.
Hanging from a horizontal bar with your arms stretched out overhead is an effective routine that can instigate an increase in height. To perform hanging exercises properly, stay in the same position for about 10 seconds before breaking off and repeat this several times.
For an even better stretch, bring your legs up so that they are parallel to the floor and hold that position for a few seconds. You need to perform these routines several times a week if you want them to have any positive effect.
Toe touching is one of many stretching exercises you can perform for a taller frame. When you bend over to touch your toes, this elongates the spine. This routine can be done when standing or sitting down and it’s a great way to warm up before more intense exercises.
Much like toe touching, the super stretch is another great exercise that may possibly help you grow taller. To perform this simple exercise, simply stand upright and stretch your hands overhead as far as you can.
Leaning back slightly enhances the stretch and you should be able to feel your lower spine stretching. Combining this routine with toe touching will help you complete full body stretch reps. Ideally, hold repetitions for about 4 to 7 seconds then alternate between the super stretch and toe touching exercise several times.
Rope jumping is not just a fun game for kids, but also a great exercise for gaining height. When jumping rope, your body remains erect while stretching the back and spine. Constant bending at the knees causes calves to expand vertically. These physical movements work together to add bone mass in lower legs, which help in gaining a few inches.
The body’s immune system plays a key role in the development of your height. With a strong immune system, diseases will have a hard time slowing down the progress of a growing body. Being able to fight off disease is especially important when you’re young and still developing. While some illnesses can stunt growth during childhood or puberty, the good news is that you can boost your immune system by simply eating healthy meals. Instead of eating processed foods, diversify your diet with whole grains, low fat dairy products, protein, fruits and greens.
Citrus fruits such as grapes, oranges and lemons are particularly rich in antioxidants and they help counteract the damaging effects of free radicals to keep the body disease free. On the other hand, foods such as fish, cod liver oil and nuts provide abundant omega 3 fatty acids, which are known to boost immune function.
Guzzling down gallons of water won’t make you grow into a towering giant, but the body needs to stay hydrated in order to reach its full growth potential. Drinking water is often overlooked when it comes to growing taller. However, water improves digestion, flushes out toxins, and improves your metabolism. As such, it will have a direct impact on your height.
You need at least 8 glasses of water a day for optimum health. Another great way to keep your body hydrated is to eat water-based fruits and greens like watermelons and cucumbers.
Certain growth inhibitors can keep you from attaining into your inherent height and you can keep these external factors from affecting your height by avoiding them.
Drugs and alcohol are two of the most common growth stunting factors that should be avoided at all costs since these substances interfere with normal growth. Steroids have also been found to stunt growth when taken at a young age. These drugs should therefore not be used if you’re still a teenager because they tend to inhibit bone development by closing your growth plates. In fact, research shows that children and teens who use asthma medications containing small doses of budesonide (a type of steroid) usually grow an inch shorter than their healthy peers.
Apart from steroids, drugs, and alcohol, caffeine can also interfere with growth especially in young children. It doesn’t inhibit growth directly but keeps you from sleeping soundly. Since both children and teens require 8 to 11 hours of sleep to develop properly, too much caffeine will cause inadequate sleep, which in turn leads to a short height..
So, what can you do to grow taller if your genes dictate that you’re meant to be short? Well, only a small percentage of people with a short height can grow taller. Studies also show that most people stop growing in their mid-twenties. So, if you’ve not reached full adulthood, your growth plates have not yet closed. This means that you could add a few more inches to your current height and how tall you can grow depends on many factors, which shall be explained below.
Factors that Affect Height
There are several factors that can affect your height either in a positive or negative way. Generally, these factors can be categorized into the following:
Eat Healthy
Eating healthy is absolutely essential when it comes to supporting proper growth since it’s important to ensure that you’re getting all the nutrients your body needs to grow and develop fully. The key to eating healthy is to stick to a balanced diet and avoid junk food. In order to grow to your full height, practice the following healthy eating habits:
Get Enough Vitamin D
Vitamin D is a vital nutrient for healthy bone development, especially in children. You can get vitamin D from foods such as fish, mushrooms dairy products, eggs, pork, alfalfa, and tofu or by getting adequate sunlight exposure.
Get Enough Calcium
Intake of calcium is also very important since bones require this nutrient to grow and develop. Rich sources of calcium mostly include cheese, soybeans, sardines, green vegetables, dairy products and fortified cereals.
Eat Zinc
Increase your zinc intake with foods such as peas, asparagus, eggs, chocolate and oysters to further promote healthy development. Zinc is especially important in children since lack of it causes stunted growth.
Load Up On Other Essential Nutrients
Other nutrients apart from those mentioned above should not be ignored too since they also contribute to proper growth. You need carbohydrates to energize cells as well as sufficient amounts of protein to provide your body with the essential building blocks it needs to grow. If there are any nutrients lacking in your diet, you can bridge the nutritional gap by taking supplements.
Develop a Good Eating Schedule
As a general rule of thumb, you should have three balanced meals throughout the day. Eating healthy snacks in between meals will also keep your metabolism up and hence promote healthy growth.
Engage in Sports or Regular Exercise
Engaging in regular exercise or playing your favorite sport is one of the best ways to grow taller. Children and teens are always encouraged to be physically active as this promotes growth. Even if you’re past the age of 18, you can still add a few inches to your frame before the growth plates close when you reach mid-twenties.
The science behind how physical activity affects growth is simple. If the body is physically active, it demands more nutrients. Consequently, an increase in nutrient intake translates to growth. What’s more, participating in sports and exercising regularly helps in stimulating growth hormones.
When combined with a healthy diet and adequate sleep, exercising on a regular basis will help you grow taller. Some of the best exercises and sports that can enhance height include:
Swimming
One of the best full body workouts, swimming is a great sport that can contribute to a taller height. Swimming tends to elongate your muscles and if you start at an early age, it will help you reach adequate height. However, you need to swim at least 2 hours daily for 4 to 5 days a week to reap the benefits.
Hanging Exercises
Hanging from a horizontal bar with your arms stretched out overhead is an effective routine that can instigate an increase in height. To perform hanging exercises properly, stay in the same position for about 10 seconds before breaking off and repeat this several times.
For an even better stretch, bring your legs up so that they are parallel to the floor and hold that position for a few seconds. You need to perform these routines several times a week if you want them to have any positive effect.
Toe Touching Exercises
Toe touching is one of many stretching exercises you can perform for a taller frame. When you bend over to touch your toes, this elongates the spine. This routine can be done when standing or sitting down and it’s a great way to warm up before more intense exercises.
The Super Stretch
Much like toe touching, the super stretch is another great exercise that may possibly help you grow taller. To perform this simple exercise, simply stand upright and stretch your hands overhead as far as you can.
Leaning back slightly enhances the stretch and you should be able to feel your lower spine stretching. Combining this routine with toe touching will help you complete full body stretch reps. Ideally, hold repetitions for about 4 to 7 seconds then alternate between the super stretch and toe touching exercise several times.
Skipping Rope or Rope Jumping
Rope jumping is not just a fun game for kids, but also a great exercise for gaining height. When jumping rope, your body remains erect while stretching the back and spine. Constant bending at the knees causes calves to expand vertically. These physical movements work together to add bone mass in lower legs, which help in gaining a few inches.
Make an Effort to Keep Your Immune System Strong
The body’s immune system plays a key role in the development of your height. With a strong immune system, diseases will have a hard time slowing down the progress of a growing body. Being able to fight off disease is especially important when you’re young and still developing. While some illnesses can stunt growth during childhood or puberty, the good news is that you can boost your immune system by simply eating healthy meals. Instead of eating processed foods, diversify your diet with whole grains, low fat dairy products, protein, fruits and greens.
Citrus fruits such as grapes, oranges and lemons are particularly rich in antioxidants and they help counteract the damaging effects of free radicals to keep the body disease free. On the other hand, foods such as fish, cod liver oil and nuts provide abundant omega 3 fatty acids, which are known to boost immune function.
Drink Plenty of Water
Guzzling down gallons of water won’t make you grow into a towering giant, but the body needs to stay hydrated in order to reach its full growth potential. Drinking water is often overlooked when it comes to growing taller. However, water improves digestion, flushes out toxins, and improves your metabolism. As such, it will have a direct impact on your height.
You need at least 8 glasses of water a day for optimum health. Another great way to keep your body hydrated is to eat water-based fruits and greens like watermelons and cucumbers.
Keep Away from Factors that Hamper Growth
Certain growth inhibitors can keep you from attaining into your inherent height and you can keep these external factors from affecting your height by avoiding them.
Drugs and alcohol are two of the most common growth stunting factors that should be avoided at all costs since these substances interfere with normal growth. Steroids have also been found to stunt growth when taken at a young age. These drugs should therefore not be used if you’re still a teenager because they tend to inhibit bone development by closing your growth plates. In fact, research shows that children and teens who use asthma medications containing small doses of budesonide (a type of steroid) usually grow an inch shorter than their healthy peers.
Apart from steroids, drugs, and alcohol, caffeine can also interfere with growth especially in young children. It doesn’t inhibit growth directly but keeps you from sleeping soundly. Since both children and teens require 8 to 11 hours of sleep to develop properly, too much caffeine will cause inadequate sleep, which in turn leads to a short height..
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