How to Grow Taller Naturally?
Most of the people’s problem is how to Increase height naturally and grow taller instantly! For people who are decently long, there are seldom any worries.
How many of us have this desire to be tall? If we are of average or short height, at one point of time or the other, we really feel, “how nice it would have been if we were slightly taller”!!!
Height plays an important role in determining the overall look and personality of an individual. That does not mean that we are undermining the capabilities of a short height person, though short statured people do suffer from lack of confidence and also face difficulties in certain aspects of their lives due to their height. There is no doubt about the fact some of us are conscious about our short height. Usually, a short height child often becomes the victim of bullying by his or her friends and seniors, he or she might not get a chance to join the school basketball team, might also miss being nominated as the class monitor and so on. It so happens, that even a well-talented or a good looking person is likely to get ignored if he or she is below the normal height. We cannot deny the fact that tall people often steal the limelight in many occasions. There are certain professions like as modelling, acting, which demand that you are tall.
Factors Affecting Height
Well, we all feel that to become tall is not in our hands. But this is partially true. There are many factors like as genetic and non-genetic factors, which play a major role in determining our height. There is also a hormone in our body by the name of Human Growth Hormone [HGH] which regulates our height. HGH is given out in our body by pituitary gland and is needed for the growth of long bones and cartilages.
1. Genetic Factors:
The various genes present in the human body affect the height. If both the parents are short, we assume that their children will be short too. But this is not always true. Tall parents can have short children and vice versa. Actually, the height of all members in the family from both sides should be considered. If all of them are short, then it implies that next generations are likely to have short stature. Genetically they will be of short height and you cannot change the genetic factor.
2. Non Genetic Factors:
Several non-genetic factors also influence our height. Proper diet, nutrition, healthy lifestyle, proper sleep also play a major role in increasing our height in the growing stage. Being short can be associated with inadequate nutrition, lack of physical activity, incorrect posture, etc. Non-genetic factors can be controlled to a certain extent by following an overall healthy lifestyle from childhood.
Below some non-genetic factors which may affect height:
- Smoking during pregnancy
- Ineffective Prenatal and Post-natal care
- Ill health during childhood and adolescence
- Low birth weight
- Mental condition during childhood and adolescence
How to Increase Height Naturally?
Grow Taller After 18,20
Everyone wants a nice body with the ideal height, especially teenagers. Though height depends much on genetic factor, if you just let your height increase naturally, you are skipping a big chance to improve your body form. In these days, our interventions contribute as a big part to the physical development. Below are given many home tips to increase height. So, why don’t you make use of them in order to achieve your ideal height.
Natural Ways & Home Remedies To Increase Height Fast
The good news is that we can increase our height naturally. It is to be noted that about 20% or more of our body height depends upon external factors like our environment, activities and diet. If we follow certain basic rules in our daily lives, we can increase our height in a natural way.
1. Super Foods & Balanced Diet for Increasing Height
You can try all kinds of exercises and yoga but nothing is possible unless you take a complete balanced diet which gives you the essential nutrients required by the body for proper growth. Some essential nutrients good for the physical development of your body are as follows:
- Vitamin D and proteins: Boost growth hormones and assist in proper growth of teeth and bones. Consume more lean meat, cheese, legumes, tofu, egg white.
- Zinc: Zinc consumption is good for children as it prevents their stunted growth. Foods rich in zinc are chocolate, eggs, oysters, asparagus, peanuts etc.
- Calcium: Consume more of dairy products and green vegetables. This helps in the development of bones.
- Minerals, carbohydrates and vitamins: For a balanced diet, don’t forget to include milk, eggs, soybean, oatmeal, fruits and vegetables in your diet.
2. Ashwagandha or Ginseng to Increase Height
Ashwaganha (Withania somnifera) is a medicinal herb commonly used in traditional Indian Ayurvedic medicines. This herb is powerful in enhancing the vitality, energy and strength of the body. It strengthens the tissues, muscles and bones and reduces the feeling of tiredness. As this herb increases the muscle and bone growth, it helps you to have a good physique.
Ingredients:
- Ashwagandha powder: 2 tablespoons
- Warm cow’s milk: 1 glass
- Sugar or jaggery: optional
Method:
- Mix equal parts of Ashwagandha powder and sugar.
- Take two tablespoons of this mixture and mix it with one glass of warm milk and consume it every night before you go to sleep.
- Continue this remedy continuously for about 45 days to see the best result in grow height.
- It is better to use cow’s milk to mix the powder.
- Do not use this home remedy during pregnancy
- Avoid fast food during the schedule
3. Milk and Dairy Products
Drinking milk in the growing years can help improving the height. Milk contains the essential mineral calcium, which is necessary to improve bone health. Milk as well as dairy products are found to be effective in increasing the bone minerals and bone mass. In pubertal children, drinking cow milk provides the various nutrients for growth and for achieving the good amount of bone mass which will prevent the chances of osteoporosis in later life. The protein present in milk and milk products improves the overall health of the person.
Method:
- Consume 2-3 glasses of milk daily
- Include more dairy products in foods such as cheese, yogurt, cottage cheese in your diet
- This remedy is more effective in pubertal children
4. Drink Lot of Water
To have a healthy body, one needs to drink plenty of fresh water throughout the day. Drinking water will prevent the formation of toxic substances in the body which may affect the body metabolism. Drinking water will help to improve digestion and cleanse the body. When the body is free of toxins the metabolism will increase and this will help in proper growth of bones.
Method:
- Take 2 glasses of water on empty stomach in the morning to cleanse the digestive system
- Drink at least eight glasses of water to get best results
5. Avoid These Drinks
Apart from drinking water, you should avoid taking following drinks if you are trying to increase the height:
- Caffeinated drinks and alcohol
- Avoiding carbonated drinks and fast food items also help in faster growth of bones.
- It is also better to eat water based vegetables and fruits like cucumber and watermelon along with drinking 8 glasses of water every day.
6. Avoid Growth Stunting Factors
It is extremely dangerous to take drugs and alcohol at a young age. Consuming these products can lead to stunted growth and malnutrition. Also reduce the intake of caffeine. Avoid taking steroids. They obstruct bone growth in young children, thereby affecting their height.
7. Strong Immune System
Certain childhood diseases can lead to stunted growth. These can be prevented by immunization at regular intervals and taking plenty of vitamin C. Consume citrus fruits like orange, grapefruit and lemon. You can keep your immune system strong by eating whole and fresh foods, legumes, whole grains, foods rich in antioxidants and omega-3 fatty acids. Also avoid consuming processed and hydrogenated foods. This will help you to maintain a healthy immune system.
8. Proper Sleep
Do you hear someone talking about the importance of a proper sleep? Actually, a good and deep sleep is considered as a big factor affecting your body growth because it contributes largely to the regeneration of tissues while we rest.
Studies have shown that when we take rest or sleep, our body grows and regenerates tissues. Proper sleep and rest are absolutely very necessary in a growing body. It is believed that Human Growth Hormone (HGH) is produced naturally during the time when we have a sound, deep and slow wave sleep.
As a rule, growing children and teenagers must have at least 8 to 11 hours of proper sleep every night so that they can reach their maximum height.
Besides, you can increase the quality of sleep by following some easy tips:
- It is advisable that you should take a warm bath before going to bed so that you have a sound sleep. It would be great if you can dilute some essential oils or scents in your bath water because they would bring you the extreme relaxing effects, which in turn can enhance your sleep.
- You can enjoy a cup of hot chamomile tea before going to sleep.
- A proper sleeping environment should be serene without any disturbing noises and strong lights.
Anyway, please bear in your mind that having a proper sleep could help you increase your height naturally and support your body growth.
9. Tinospora Cordifolia (Giloy):
Giloy is a herb native to ancient lands of India. This is a remarkable way when you are looking to increase your height. Giloy is originally a stem from a shrub. It is primarily used in various Ayurvedic medicines today. Apart from the benefits Giloy can provide you in connection with increasing your height, it is also useful in fixing issues like syphillis, gonorrhoea, fever, cancer, cholesterol, hay fever, hepatitis, etc.
- Simply purchase the powdered form of Giloy from an Ayurvedic store.
- Use a teaspoon of it to swallow it.
- You can either swallow it directly or you can mix it in warm water and consume.
It will effectively work on your body’s tissues and strengthen them for a holistic growth and development. This will promote an increase of height.
10. Exercise and Play Sports Regularly
Despite many home tips to increase height, doing exercises and playing sports are always two priorities. Being known as theoretical recommendations, regular exercise and sports always play an important role in our body growth. In fact, doing physical activities promotes metabolism, which creates demand for more healthy nutrients. Logically and scientifically, an increase in the intake would result in growth.
In addition to doing regular exercise and sports, you can actively select the activity that especially helps to increase your height such as swimming, basketball, aerobics, cricket, tennis, and so on. Stretching activities can be seen as useful ways to improve your body growth. A direct relation between human bone development and physical activity was found by a group of Spanish researchers whose study was published in 2006. That contributes to prove the important role of regular exercise and sports in increasing height.
11. Exercises for Increasing Your Height
Another factor to increase height naturally is to be physically fit and active as a child. This can be attained by regular exercises and sports activities. When you are physically active, the body requires more healthy nutrients. Regular intake of nutrients boosts your nutrition and consequently, results in proper growth. Swimming, aerobics, football, basketball, tennis, cricket, or stretching exercises are a good way to keep our body growing and physically active. Active involvement of our muscles not only improves our growth prospects but also helps in detoxifying our body through sweating.
Some popular exercises to increase your height are as follows:
Stretching is Important:
Speaking of gymming and stretching, if you are unable to find a suitable gym for yourself to incorporate exercising to your daily life, simply do it on your home. Stretching and exercising is great for all ages and genders. It can be done at the comfort of your home as well.
Stretch your body in a cobra pose, bow down pose, or simply twist your legs to stretch.
These can be easily done in your home.
They will not only work on improving your height, but also will help enhance your posture.
Hanging On The Rod :
You spend the majority of your day in an upright, vertical position. One of the biggest hurdles in the path of growing tall is gravity, which compresses your spine, joints, squeezes the cartilage and makes you shorter. However, you can get rid of this obstacle through a simple hanging exercise, which has become a quite popular method to increase a person’s height by one to two inches. The reason being it lets the weight of your lower torso stretches your spine.
Method:
- Take a horizontal bar or rod and place it high enough so that you can hang on it by holding and let your body fully extend.
- If your body cannot fully extend, then you can bend your knees slightly until you hang freely.
- Try to hang for at least 20 seconds and repeat.
- You should also repeat this exercise a minimum of three times.
Dry Land Swim:
This exercise is popularly known as the Alternate Leg Kick and focuses on your lower back.
Method:
- Lay down flat on your stomach. Your body should be fully extended.
- Put your arms straight out in front of you. Your palms should face the floor.
- Raise your left arm higher than your right arm and lift your right leg off the ground as far as you can, with your other leg straight on the ground.
- Remain in that position for 4-5 seconds.
- Then raise your other arm and leg and repeat the process.
Pelvic Shift:
This is a common exercise and favorite among gym instructors. It is simple and you feel a whole lot of stretching up and down your spine and in your hips while doing this exercise.
Method:
- Lie on your back with your shoulders and arms placed firmly on the ground.
- Bend your knees and bring your feet as much as possible near to your buttock.
- Next, arch your back so that your pelvis thrusts upward.
- Remain in this position for about 20 seconds and then gradually increase it to 30 seconds.
13. Hit the Gym
If you are unable to find a decent yoga class for yourself and increase your height by yoga, then simply hit the gym. By Exercise also, you can help in the stimulation of the growth hormones in your body. A good exercise routine in the gym can help you increase your height while still keeping you fit and fine.
You could start by jumping and skipping. Skip a rope for half and hour every single day. Other than this, hand your body off a horizontal bar and let your spine stretch. Stretching your body like this for approximately 10-15 seconds at regular intervals is going to do the deed for you. By exercise, you can easily achieve the target of increasing your height ASAP.
14. Yoga
If you don’t really want to engage in intense physical activities, yoga is a perfect suggestion. Recently, people often discuss the benefits of yoga for health and fitness. In particular, doing yoga can improve your fitness in overall, which is viewed as a good foundation to boost your height as well. It will be the next tip to increase height that we are going to recommend to you.
Actually, certain poses in yoga lessons can facilitate and promote some growth-inducing hormones to be released. Moreover, yoga also strengthens your muscles and improves your body posture as well. It would be out of focus if we consider benefits of yoga too much here but to conclude, yoga is a very good solution for your height and your health, by the way.
Yoga Poses for Increasing Height:
Research studies have also shown that yoga and proper breathing techniques can play a fantastic role in increasing your height naturally. There are also a number of yoga postures which are particularly helpful in increasing your height. These yoga poses for keeping your body upright and increasing height are as follows:
- Trikonasana: Trikonasana helps in improving your balance. This yoga exercise gives you a good posture. Also known as triangle pose.
- Talasana: Talasna strengthens your arms, legs and spines. Keeps your body smooth. Helpful height gains.
- Sukhasana: This is supposed to be the central position from which the other yoga postures started. You control your breathing and tone your lower back and hips by doing this asana.
- Adhomukha Savasana: Also known as the downward facing dog. This asana increases the blood flow to your face and neck.
15. Sunlight
Don’t misunderstand that exposure to sunlight always makes you tanned and darkens your skin. These are merely side effects of extensive sunlight exposure. Actually, our body needs sunlight to absorb vitamin D better. It is also known as the best natural source of vitamin D. Frankly, vitamin D plays a key role in our body growth because it builds and strengthens your skeletons and increases your height, according to a study in the Journal of Clinical Endocrinology & Metabolism in 2009. To avoid harmful sun rays from skin, you should go out and enjoy the sunlight in the early morning for 20-30 minutes. Spending time with sunlight will increase the ability to absorb vitamin D and in turn, contributing to improving your height effectively.
16. Practice Standard Posture
A small but important tip to increase height is maintaining the right posture. So, what is the good body posture that supports your growth? In fact, you should follow some practices. For example, sitting straight, keeping your chin high and your shoulders straight as well. Even if you walk or just stand, remember to keep your hips over the feet. Most importantly, don’t hunch while walking. Especially, a strong back along with a straight spine can help in increasing your height. Even in your sleep, you’d better maintain the good posture by using a body-friendly mattress and a good pillow. Plus, align your head and neck without slouching or bending.
Additional Tips To Increase Height After Puberty
Many people still believe that even after they experience the puberty stage, they can keep increasing their height significantly. That’s totally true. The following additional tips to increase height are especially recommended for people after experiencing puberty.
1. Kick Out The Glutton
Don’t you know that over-eating would slow down the digestion? As a result, your body might face difficulties in absorbing the essential nutrients to grow effectively. The right advice for you is to divide your meals into small portions in a day. Instead of eating three meals per day, now you can have up to six meals with smaller portions. By that way, you can not only reduce the pressure on your digestion but also contribute to keeping your nice body format.
2. Say No To Bad Habits
As you know, bad habits like drinking and smoking result in many harmful effects not only for your health but also for your body growth. After puberty, people tend to use cigarettes and drink alcoholic beverages more, which is also another obstacle for your physical development. Therefore, you should avoid these bad habits in order to have a taller height.
3. Keep Track On BMI
Last but not least, BMI is what you need to concern about. In fact, this index is quite familiar with all of us but it seems that not many people keep it in check. Simply, BMI is calculated by dividing one’s overall weight to his/her height. The index will indicate that person’s situation, which is normal, under or overweight. What we would like to tell you here is encouraging you to keep it on track and try to maintain the normal situation. That will contribute to helping you grow taller after puberty.
Final Word:
So getting taller is not impossible. Start your bit from today itself. Keep yourself healthy, have a healthy diet, have a proper sleep, do exercises and yoga and keep your body growing.
