What you have control over and what you don’t
Your overall height is determined by a number of things. Genetic factors are considered to account for 60 to 80 percent of your final height. The remaining 20% is usually accounted for by environmental factors like nutrition and exercise.
Most people gain roughly 2 inches in height per year between the ages of one and adolescence. When you reach puberty, you may expect to grow at a rate of 4 inches per year. Everyone, however, develops at a different rate.
This growth spurt usually begins in the early adolescent years for girls. This abrupt height gain may not occur until the end of a boy’s adolescence. When you reach adolescence, you usually stop growing taller. This suggests that you are unlikely to grow taller as an adult.
There are, however, some things you can do during adolescence to guarantee that you’re optimizing your growth potential. You should keep doing these as an adult to maintain your height and overall health.
1. Consume a well-balanced diet
It’s critical that you acquire all of the nutrients your body needs during your developing years.
The following foods should be included in your diet:
- fresh fruits
- fresh vegetables
- whole grains
You should limit or avoid foods containing:
- trans fats
- saturated fats
Increase your calcium intake if an underlying medical issue or advanced age is causing you to lose height by reducing your bone density. Women over the age of 50 and men over the age of 70 are often advised to ingest 1,200 milligrams (mg) of calcium each day.
Vitamin D is also beneficial to bone health. Tuna, fortified milk, and egg yolks are all good sources of vitamin D. If you don’t receive enough vitamin D from your food, talk to your doctor about taking a supplement to acquire the quantity you need.
2. Exercise caution when taking supplements.
Supplements may be appropriate to boost height in children and combat shrinkage in older adults in a few circumstances. If you have a problem that affects your human growth hormone (HGH) production, for example, your doctor may prescribe a synthetic HGH supplement.
Additionally, to lower their risk of osteoporosis, older persons may want to take vitamin D or calcium supplements.
In all other circumstances, stay away from supplements that promise to increase your height. Regardless of what the supplement label claims, once your growth plates have fused, there is no way to raise your height.
3. Get the proper quantity of rest.
In the long run, skipping sleep on occasion will not affect your height. However, if you sleep less than the required amount during adolescence, it can lead to difficulties.
This is due to the fact that your body produces HGH when you sleep. If you don’t get enough sleep, your production of this and other hormones may decrease.
It is proposed that:
- Each day, newborns up to the age of three months get 14-17 hours of sleep.
- Infants aged 3 to 11 months get 12 to 17 hours of sleep.
- Toddlers aged 1-2 years receive 11-14 hours of sleep.
- Children aged 3-5 years old get 10-13 hours of sleep per night.
- Children aged 6 to 13 receive nine to eleven hours of sleep.
- Teenagers between the ages of 14 and 17 obtain eight to ten hours of sleep per night.
- Adults aged 18 to 64 receive seven to nine hours of sleep per night.
Getting more sleep may even help you produce more HGH, so go ahead and take that power nap.
4. Continue to be active.
Regular exercise offers numerous advantages. It boosts HGH production, strengthens your muscles and bones, and helps you maintain a healthy weight.
At least one hour of physical activity every day is recommended for school-aged children. They should concentrate on the following throughout this time:
Pushups and situps are examples of strength-building workouts.
aerobic activities, such as playing tag, jumping rope, or riding flexibility exercises, such as yoga
Exercising as an adult has its own set of advantages. It can help you maintain your general health while also lowering your risk of developing osteoporosis. This condition develops when your bones become brittle or weak, resulting in a reduction of bone density. You may “shrink” as a result of this.
To lower your risk, go for a walk, play tennis, or do yoga several times a week.
5. Maintain proper posture.
You may appear shorter than you are due to poor posture. Slumping or slouching might potentially alter your actual height over time.
In three locations, your back should naturally curve. These curves may adjust to match your new posture if you slump or slouch frequently. This can result in neck and back pain. It’s crucial to be aware of how you stand, sit, and sleep. Consult your physician about incorporating ergonomics into your routine. A standing desk or memory foam pillow, depending on your circumstances, maybe all you need to improve your posture.
You can also do exercises that will help you to improve your posture over time. Consult your doctor if you’re unsure where to start. They can assist you in developing an exercise plan that is appropriate for you.
6. Practice yoga to increase your height.
Try yoga if specific posture exercises aren’t your thing. This full-body workout can help you develop muscles, align your body, and improve your posture. You will be able to stand taller as a result of this. Yoga can be done in the privacy of your own home or a group environment at a gym or studio near you. If you’re not sure where to begin, go to YouTube and look for a beginner yoga sequence.
The following are some common posture-improvement poses:
- Mountain Pose
- Cobra Pose
- Child’s Pose
- Warrior II Pose
Last but not least
By the time you’ve finished puberty, you’ll have reached your maximum height. Although there are things you may do as an adult to preserve this height, your growing days are over.