Although height growth is dependent on genetic factors, some external factors can help you grow taller. In addition, if you are growing up, proper nutrition and a healthy lifestyle are also very effective in increasing your height. With dietary and lifestyle changes, you can increase your height by an average of 1-5 cm. To prolong your height for practical ways you can help, please continue reading.
1. Get a Healthy and Balanced Diet to Grow Your Height
Proper nutrition is essential for your height to grow. Therefore, you should take care to consume foods containing fresh vegetables, fruits and lean protein. You should also make sure to consume enough carbohydrate foods. You need to consume enough sources of lean protein, such as beans, turkey, chicken, fish, nuts and low-fat dairy.
2. Eat More Protein Foods
Protein helps build healthy mass-building muscles in your body. As a result, your height will also increase significantly. For this reason, you should take care to consume protein-rich foods at every meal and add these foods to snacks. For example, you can eat foods such as yoghurt, tuna, chicken and cheese for main and snack meals.
3. Eat an Egg Every Day If Possible
If you are not allergic to eggs, you can consume an egg every day. Young children who eat a whole egg each day may be taller than children who do not. Eggs contain plenty of vitamins and protein that support healthy growth. In addition, eggs are an economical food that can be easily prepared. You should consult your doctor about whether consuming an egg every day is safe for your health.
4. Drink a Glass of Milk Every Day
Milk contains calcium, protein and vitamins that nourish your body. Although milk is a beneficial choice in its natural state, dairy products such as cheese and yogurt are also important food sources. Therefore, take care to consume 1 portion of milk or dairy products at each meal.
5. Take Vitamin and Calcium Supplements
Vitamin and calcium supplements are supportive products that meet your nutritional needs. Vitamins A and D and calcium are very important as they help strengthen your bones. However, you should always consult your doctor to know enough about whether supplements are suitable for you. For example, you can take calcium supplements and multivitamins on a daily basis. Also, keep in mind that vitamins will not make you grow any longer than your genetics will allow.
6. Always Stand in an Upright Position
An upright posture doesn’t actually make you taller. But it helps you look taller. Therefore, when walking, you should walk upright and try to keep your back straight. Also, while sitting, you should not neglect to maintain an upright posture with your shoulders back and your face straight. You can practice standing, walking and sitting to have a correct posture.
7. Exercise 30 Minutes A Day
Regular exercise is an important activity that helps you stay healthy. Exercising can also help you grow taller. Exercise helps you have healthy muscles and bones. Thus, exercise promotes greater growth of your height. You can choose a type of exercise you enjoy to help you grow taller. For example, you can try exercises like fitness, gymnastics, walking, cycling and swimming.
8. Make Sure You Get Enough Sleep
Sleep is very important for resting your tired muscles during your daily activities. You need to make sure you get enough sleep so that your body can repair itself and your energy level will rise again. If you are growing up, you need to sleep an average of 8-10 hours a day. If you are 18 years or older, you should sleep an average of 7-8 hours a day.
9. Consult Your Doctor If You Have Any Disease
When you are very sick, your body expends its energy to heal. In this case, your growth and taller growth slows down. However, with proper diagnosis and treatment, you can continue to grow. Also, after any disease process, you should try to eat a balanced diet again. Thus, you can have the opportunity to compensate for the disease process that negatively affects the growth of your height.
10. If You Are Too Short According to Family Average, Consult a Doctor
The average height of your family is very important, as your height is more dependent on genetic factors. However, if you are very short compared to your family’s average, you should see your doctor to see if treatment is needed. For example, low growth hormone levels, hypothyroidism, Turner syndrome, and some other important medical conditions can negatively affect your height growth. If you have a medical condition that interferes with your growth, your doctor may prescribe you a growth hormone. However, you should not forget that your height may increase to the extent that your genetic characteristics allow.
11. Do Stretching Exercises
First, you should lie on your back on an exercise mat or the floor. You should try to stretch your body by extending your arms over your head. In the meantime, you should stretch your legs as much as possible. After staying in a tense state for about 10 seconds, you should gradually relax your body. This exercise helps lengthen your spine. Thus, by stretching your spine, you can help increase your height by approximately 2.5 – 7.5 cm.
To do another stretch, you should stretch your arms above your head with your palms pressed together after lying down on your exercise mat or on the floor. Then you should bend your knees and push the soles of your feet together. Next, you need to press your feet to the floor to lift your hips off the ground and lengthen your spine. After doing this exercise for about 10 seconds, you should bring yourself back to the flexible position.
Finally, in order for all the work you do to increase your height to be beneficial, you should take care to do regular repetitions on a daily basis.