How to Increase Your Height in 11 Steps?

How to Increase Your Height in 11 Steps?

Although height growth depends on genetic factors, some external factors may help your height increase. In addition, if you are in a growing age, proper nutrition and a healthy lifestyle are also very effective in increasing your height. With dietary and lifestyle changes, you can make your height taller by an average of 1-5 cm. So, how to increase your height? Please read on for practical methods you can use to increase your height.

1. Acquires Healthy and Balanced Nutrition Habits

Proper nutrition is essential for your height to grow. For this reason, you should take care to consume fresh vegetables, fruits and foods that contain lean protein. In addition, you should be careful to consume enough carbohydrate foods. You need to consume enough lean protein sources such as beans, turkey, chicken, fish, nuts, and low-fat milk.

2. Consume More Protein Foods

Protein helps build muscles that build healthy mass in your body. As a result, your height will also grow 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 yogurt, tuna, chicken and cheese for main meals and snacks.

3. Eat an Egg Every Day If Possible

It is very useful for people who do not have allergies to consume eggs every day. Young children who eat a whole egg every day may be taller than children who do not. Eggs contain plenty of vitamins and proteins that support healthy growth. In addition, eggs are an economical food that can be prepared easily. You should consult your doctor about whether it is safe for your health to consume an egg every day.

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 form, dairy products such as cheese and yogurt are also important nutritional sources. Therefore, take care to consume 1 portion of milk or dairy products at each meal.

5. Take Advantage of Vitamin and Calcium Supplements

Vitamin and calcium supplements are supplementary products that meet your nutritional needs. Vitamins A and D and calcium are very important as they help strengthen your bones. However, you should definitely consult your doctor to know enough about whether supplements are right for you. For example, you can take calcium supplements and multivitamins and daily. Also, keep in mind that vitamins won't make you grow any further than your genetics allow.

6. Every Time Keep Your Upright Posture

An upright posture does not actually increase your height. But it helps you look taller. For this reason, you should walk upright and try to keep your back straight.  Besides, 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 maintain a correct posture.

7. Exercise 30 Minutes a Day

Regular exercise is an important activity that helps you stay healthy. Exercise can also help increase your height. It also allows you to have healthy muscles and bones. Thus, it promotes greater lengthening of your exercise height. You can choose the type of exercise you like to help increase your height. For example, you can try exercises such as fitness, gymnastics, walking, cycling, and swimming.

8. Make Sure You Get Enough Sleep

Sleep is very important for resting your muscles that are tired 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 increase again. If you are of growing age, you should sleep an average of 8-10 hours a day. If you are 18 years of age or older, you should sleep up to an average of 7-8 hours a day.

9. Consult Your Doctor If You Have Any Disease

When you are very sick, your body spends its energy on healing. In this case, your growth slows down. However, after proper diagnosis and treatment, you can continue to grow. Besides, after any illness, you should try to eat a balanced diet again. So, you can get the opportunity to compensate for the disease process that negatively affects your height.

10. If Your Height is too Short For the Family Average, consult a Doctor

The average height of your family is very important, as the suitability of your height depends mostly on genetic factors. However, if your height is too short compared to the average of your family, you should consult a doctor to find out if treatment is required. 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 is preventing your growth, your doctor may prescribe a growth hormone for you. However, you should keep in mind that your height can grow to the extent that your genetic features allow.

11. Try to Stretch Your Body

First, you should lie on your back on an exercise mat or floor. You should try to stretch your body by stretching your arms over your head. In the meantime, you should stretch your legs as much as possible. After staying in a tense condition for 10 seconds, you should relax your body slowly. This exercise helps your spine lengthen. Thus, you can help increase your height by 2.5 - 7.5 cm by stretching your spine.

To do another stretching movement, you should stretch your arms over your head in a way that your palms are pressed together after reaching on your exercise mat or floor. Then you should bend your knees and push the soles of your feet together. Next, you need to press your feet on the ground to lift your hips off the floor and stretch your spine. After doing this movement for 10 seconds, you should bring yourself back to a flexible position.

Finally, you should take care to repeat regularly on a daily basis so that all the work you do to increase your height is beneficial.