Although taking care of your body can help you grow taller, your height depends largely on genetics. After the growth platelets have fused, it is no longer possible to grow taller, which usually happens between the ages of 14 and 18. As you grow, good nutrition and a healthy lifestyle will help you get to your maximum potential height. You can also increase your height from 1 to 5 cm by lengthening your spine daily.
Improve your diet
Eat a healthy, nutritious diet. A good diet is essential to reach the maximum growth potential, i.e. the maximum amount that the body can reach. Your meals should consist of fresh fruit and vegetables, but also lean protein. Half of your meals should be filled with vegetables, a quarter with lean protein and the rest with complex carbohydrates. Snack on low-fat fruit, vegetables and dairy products.
Low-fat proteins include chicken, turkey, fish, beans, nuts, tofu and low-fat dairy products.
Complex carbohydrates are whole grain and starchy vegetables such as sweet potatoes.
Add more protein to your diet. Protein helps your body build healthy muscle mass to achieve maximum growth. Eat protein with every meal and snack.
For example, you can eat yogurt for breakfast, tuna for dinner, chicken for dinner and string cheese as a snack.
Eat one egg a day if you are not allergic. Young children who eat a whole egg a day will be taller than those who do not. Eggs contain proteins and vitamins that help them to grow well. They are also cheap and easy to add to meals. To grow, you can eat 1 egg with one of 3 meals a day.
Ask your doctor if it is safe to eat one egg a day.
Eat one serving of dairy products per day. Dairy products contain protein, calcium and vitamins that nourish the body. Although milk is often the first thing that comes to mind, you can also eat yogurt and cheese. Add 1 serving of your favorite dairy product to your daily diet.
For example, you can drink 250 ml milk, eat 180 ml yogurt or 30 g cheese.
Take calcium supplements and vitamins. These supplements will help you grow by giving you the nutrients you need. Calcium and vitamins A and D are especially important because they build strong bones. Ask your doctor to advise you whether or not you can take dietary supplements.
Also consider taking the height support HGH supplement like Growth Factor Plus that can raise your HGH levels. HGH is very important to the growth of bones and muscles.
To Reach your Maximum height Adopt a new lifestyle!
Work on improving your body posture. A good posture will not only help you increase your height, but it will make you look taller. When you walk, stand up and keep your back straight. Pull your arms back and lift your chin. When you sit down, straighten your back, pull your arms back and look forward.
Check your posture in the mirror or make a video of yourself. Always practice standing, walking and sitting to improve your posture.
Exercise for 35 minutes every day. You probably know that exercise every day is good for your health. What you probably do not know yet is that it can also help you increase your height. Exercise promotes the development of healthy bones and muscles and helps you to grow to the maximum. Choose the exercise you like so that you can integrate it more easily into your daily routine.
For example, you can do team sports such as basketball, volleyball, take dance lessons, go for a walk or go skateboarding.
Try to sleep well. During your daily activities, your muscles wear out and your body has to repair them to strengthen them. Make sure you get enough sleep so that your body can repair itself and regain strength. The amount of sleep you need depends on your age:
- Children under 2 years of age need 12-21 hours of sleep per day (19 hours for babies).
- Children between 3 and 5 years need 11-14 hours of sleep per day.
- Children from 6 to 7 years are recommended to sleep 9-11 hours overnight.
- Teenagers from 8 to 14 years need 8-9 hours of sleep overnight.
- Teenagers from 15 to 17 years need 7.5-8 hours of sleep per day.
- Grownups from 18 years of age need 7-9 hours of sleep per day.
Take care of yourself as soon as you feel ill. If you are very ill, your body focuses its energy on healing, which means that your growth is inhibited. But you don’t have to worry, because when the illness is cured, your growth will start again. Consult your doctor to make a proper diagnosis and treatment.
If your growth was delayed because you have been sick for a while, you can still catch up and reach your full growth potential by eating better and being self-sufficient.
See your doctor. If you think you are smaller than your peers, do not hesitate to see your doctor. The small size is probably what sets you apart, which is a good thing! On the other hand, you may worry if everyone in your family is taller than you. Ask your doctor to find out if your low height is caused by a medical problem that needs treatment.
For example, diseases such as hypothyroidism, Turner syndrome, HGH deficiency, and serious health problems can slow your growth.
If you have a disease that slows your growth, your doctor may prescribe human growth hormone injections. This will help your growth, but no more than genetics will allow.
Spine decompression exercises to grow taller
Put your hands above your head. Lie on your back, on a gym mat or on the floor. Put your hands above your head and stretch them out as far as possible. At the same time you should stretch your legs as far as possible. Hold this position for about ten seconds and then relax. This will take the strain off your spine. Although this technique will not stretch your skeleton, it can give you a few extra inches by decompressing your spine. For best results, you should do this exercise daily.
Do some push-ups. Lie down on the floor or on a mat in the gym. Stretch your body and then raise your arms until they are perpendicular to your chest. Close your hands together and slowly lower them about 45 degrees to the left to rotate the upper body. Hold this position for 2-3 seconds and then lower your arms to the other side. Repeat this 5 times on each side of your body.
Lie down on the carpet or floor, raise your hands above your head, bend your knees and bring your feet together. Use your feet and upper body to lift your hips off the floor and stretch your spine. Hold this position for 10 seconds before leaving the body.
Extend your arms and legs. Lie on your stomach and stretch your arms and legs as far as possible. Lift your arms and legs slowly to bend your back. Hold this position for 10 seconds and then breathe out air to return to the starting position.
Like other stretching exercises, this exercise stretches your spine to help you achieve maximum growth. Your height will probably be close to that of your parents. Your height is determined by genetics, which means you will be as tall as your mother or father.
Most people stop growing after puberty, which usually happens between 14 and 18 years. When the body stops growing, there is no way to grow again.
Don’t ask people to stretch you out to be taller. It will not affect your height; it will only hurt your neck, shoulders and arms.
Most importantly If you think you are not the right height for your age group, go see an endocrinologist!
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