A person’s height is determined mainly by their genetic make up. However, there are a couple of other factors which also affect the height of a person. Some of these include lifestyle, sleep, exercise, and diet. And you may also want to note that being taller comes with a number of advantages, including improved self-esteem, greater physical ability, and better health.

Overview

According to recent scientific research, humans have a steady growth rate of approximately 2.5 inches every year among children after age 2. The rate normally increases sharply in puberty. The teenage growth spurt sets in early among girls than boys. It is also worth noting that the rate of growth decreases significantly after puberty.

Natural Ways of increasing height naturally

There are different ways of increasing height naturally. Some of these include:

i). Eating a balanced diet

Eating a balanced diet during your youthful years is the best way to ensure a faster growth rate. For the best results, your diet should consist largely of:

• proteins, whole gains, vegetables, fruits, and dairy products.

It is important to limit your consumption of sugar, trans fats, and saturated fats.

ii. Adequate sleep

Human Growth Hormone is released in sufficient amounts during sleep. That’s to say the more sleep the better especially during your youth. The amount of sleep you need per day depends on age:

• For instance newborns up to 3 months need an average of 15 hours of sleep daily, Infants aged between 4-12 months need an average of 14 hours of sleep. Children aged 3-5 years need an average of 10 hours of sleep daily. Children aged 6-13 years need an average of 11 hours of sleep. Similarly teens aged 14-17 years need an average of 9 hours of sleep per day. Adults aged 18 – 64 years need and average of 8 hours of sleep every day. Lastly, adults aged 65 years and above need an average of 7.5 hours of sleep everyday.

iii. Exercise Often

Exercising regularly is known to facilitate the production of Human Growth Hormone (HGH) that is needed for growth. Exercise also improves muscle strength and bone density. Other subtle yet important benefits of exercise include:

Quick Read: Best High protein foods

• Reduced risk of osteoporosis and heart problems.

iv. Practice good posture

Although often neglected, good posture is important in ensuring proper growth. It makes you look tall. So you should watch how you stand, sit, or sleep if you wish to grow taller.

v. Practice Yoga

Yoga is a great substitute for those who aren’t into rigorous exercises. Try different yoga poses such as Mountain pose, cobra pose, child pose, and warrior pose. Yoga offers a great way to get taller.

Quick Read: Edamame beans health benefits

Factors Affecting your Height

There are different factors that affect height among humans. Some of these include:

a). Diet:

In order to grow taller, consider eating a nutritious diet rich in vitamins and minerals. Foods high in protein, calcium, and vitamin D can help increase height. Consuming plenty of leafy greens, dairy products, and lean meats will provide your body with the nutrients it needs to grow taller. Eating regularly can also improve your posture and increase height by stretching and strengthening the muscles and bones.

Quick Read: Health Benefits of Ashwagandha

b). Exercise:

Aerobic exercises such as running and jumping rope can increase blood flow to the legs and promote growth. Stretching exercises such as yoga and Pilates can also help improve posture and increase height.

c) Sleep:

Getting enough sleep is important in enhancing growth rate. This is mostly attributed to the fact that Human Growth Hormone (HGH) is mostly produced in significant quantities during sleep. At the least, an adult should aim to get 7-9 hours of sleep per night to give your body the rest it needs to grow.

d). Avoid abusing drugs:

Smoking and drinking alcohol has been found to inhibit the synthesis of Human Growth Hormone which is credited for stimulating growth of tissues. Moreover, misuse of these recreational drugs has been found to interfere with the absorption of vitamins and vital mineral nutrients, ultimately leading to growth retardation.

e). Try alternative height increase methods:

Today, there are countless products in the market claiming to be able to help with height increase. Some of these include shoes, insoles, and supplements. Even though there’s little, if any, scientific proof of their effectiveness in height increase, they are worth giving a try.

f). Growth Hormones:

Research studies have shown that Human Growth Hormone therapy is effective when it comes to increasing height. If all other natural options fail, your doctor may recommend growth hormone therapy. Remember that, like all other treatment options, the Human Growth Hormone therapy has some side effects.

Quick Read: How to prevent collagen lose

g). Exercise often:

Another great way to improve your height is by engaging in weight-bearing exercises. Examples of such exercises include weightlifting and resistance training. Research studies have shown that exercise improves the amount of growth hormone synthesized, and that is needed for height and bone development. According to exercise coaches, hanging and inversion exercises such as hanging from a bar or doing inverted sit-ups are said to be beneficial in helping one get taller. The science of it is thought to be through decompression of the spine.

h). Drink plenty of water:

Drinking sufficient amount of water is needed to facilitate proper functioning of the body. Doctors recommend drinking at least 8 glasses of water daily.

i) Avoid drug abuse:

Excessive alcohol abuse and smoking have both been shown to increase the build up of toxins which impair the synthesis of Human Growth Hormone, needed for growth. That then leads to stunted growth.

j). Get adequate sunlight exposure:

Vitamin D is essential for proper bone growth, and the body can synthesize vitamin D from sunlight exposure. Aim to get at least 20 minutes of sunlight per day to help increase height and overall bone health.

k). Try supplements:

Besides other methods of getting taller, your may also want to consider supplements for calcium, magnesium, and vitamin D, all of which have been credited with promoting growth of body tissues.

Conclusion

There are many factors that can impact height, including genetics, nutrition, and lifestyle habits. While you cannot change your genetics, you can control many of the other factors that can impact height. By incorporating the tips outlined in this article, you can help promote height growth and increase your overall health and well-being. However, it is important to keep in mind that not everyone will grow to be taller, and that being tall is not the most important factor in overall health and happiness. Focus on living a healthy and active lifestyle, and embrace your unique qualities and characteristics.