Is it possible to increase Height ?

Most of people are not happy with their height. The question occurs is anything possible to do here. Answer is good nutrition or special exercise can increase height. People of short height suffer from lack of confidence and complex when they come to face taller ones. Height depends on genetics, food and proper exercise. For girls growth begins early in teenage. But for boys height increase starts end of teenage. There are certain things you should continue as an adult to retain height.

Height Factors

We need to know first what determines our height. The simple answer is Genetics. But it is not the whole fact. It is proved that 60-80% of height difference is due to genetics. Other 20-40% depends on environmental factors like nutrition.

Height is triggered by a hormone called Human Growth hormone (HGH). Poor height is the result of inadequate nutrition. So, following a balanced diet during adolescence i.e is a transitional stage of physical and psychological development that generally occurs during the period from puberty to legal adulthood. years is very important. Trends in height worldwide help demonstrate the importance of nutrition and lifestyle factors.

Hormones

The three main hormones that affect height are:

• Growth hormone (GH)
• Thyroid hormone
• Sex hormones (estrogen and testosterone)

Deficiency in the growth or thyroid hormones may stop growth at early age. Sex hormones play a major role too as they can affect growth of boys and girls during puberty. 

Puberty

Puberty is a process of physical changes through when a child's body matures into an adult body capable of sexual reproduction. Puberty occurs boys at around 11-12 years and girls at 9-10 years. 

Possible Ways

Nutrition 

Proteins:

Proteins are the building blocks of our body. It helps to increase height by building various tissues. Containing amino acids which are important for growth hormones and are essential for maintaining healthy bones, muscles, tissues, organs, skin and teeth. Lack of protein can cause several health problems like muscle mass loss, abnormal growth, weak immune system and inadequate mental development. So, carbohydrates should be replaced with protein foods such as fish, eggs, milk and legumes.Protein is a necessary ingredient in a food to increase height.

Minerals:

Foods containing minerals like magnesium, phosphorus, fluoride, iodine, iron and manganese also play an important role in increasing height and body growth. Calcium is a one of the essential  mineral for the growth and maintenance of strong bones. Carbonated drinks, excessive salts, sugar, fat and coffee should be restricted as they adversely affecting your growth. Illegal drugs and excessive smoking can also stop your growth.

Vitamins:

Vitamin D is vital for the development of strong and healthy bones and its deficiency can result in stop growth, weak bones. It is required to absorb calcium for our body. Apart from vitamin D, other vitamins like vitamin A, vitamin B1, vitamin B2 or riboflavin, vitamin C or ascorbic acid and vitamin F are also required for normal growth. These are mostly contained in fruits and vegetables.

Milk:

Milk is a great source of calcium.  Besides, it contains vitamin A which preserves calcium in the body. It also contains protein which helps in building our cells. Milk can be easily digested. Skimmed milk is free from fat and contains 100% protein.

Dairy Foods: 

Apart of milk, dairy foods should also be consumed for having an effect on height. Dairy foods such as cheese, paneer, yogurt, whipping cream and ice cream are rich in vitamins A, B, D and E. They also contain protein and calcium. Consuming adequate calcium is also important, particularly during puberty.

Fruits and Vegetables: 

Fruits and vegetables play a crucial role in maintaining a healthy lifestyle and also maintaining a good height. They are a great source of vitamins, fiber, potassium and folates. Fruits such as cantaloupes, grapefruit, papaya, mango, passion fruit, watermelon and apricots are abundant in vitamin A. Vitamin A is also found in vegetables like carrots, peas, pumpkin, broccoli, spinach, cabbages, sweet potato etc. Besides, citrus fruits, berries, potatoes and tomatoes also contain vitamin C which help in healthy growth of bones and contributes to the height of a person.

Chicken & Beef:

Chick is the highest sources of proteins among animal foods. It provides greater amount of proteins to the body for building tissues and muscles. Apart from chicken, beef is also an important source of proteins.

Grains: 

Grains are the main sources of calories in our body. They also provide vitamin B, fiber, iron, magnesium and selenium. Brown rice, popcorn, whole wheat and whole-grain pasta are beneficial for proper growth.

Eggs: 

Eggs are also a good source of proteins. Eggs also contain vitamin B2, which is also known as riboflavin. In order to increase height, 3 to 6 eggs should be taken on a daily basis.

Soybeans:

Soybeans contain the highest proteins among all the vegetarian foods. The pure protein contained in soybeans, improve bone and tissue mass. Vegetarians can fulfil their protein requirements from soybeans.

Oatmeal: 

Oatmeal is also a wonderful source of plant protein. It helps in increasing muscle mass and decreasing fat.

Right amount of sleep

Sleep does not affect your height in the long term. But during adolescence you do not get right amount of sleep then it may lead to complications. This is because your body releases HGH while you sleep. Production of this hormone may goes down if you are not getting enough sleep. Science suggested that:

• newborns up to 3 months old get 14-17 hours of sleep each day
• infants ages 3-11 months old get 12-17 hours
• toddlers ages 1-2 years get 11-14 hours
• young children ages 3-5 years old get 10-13 hours
• children ages 6-13 get nine to 11 hours
• teenagers ages 14-17 get eight to 10 hours
• adults ages 18-64 get seven to nine hours
• older adults ages 65 and older get seven to eight hours

Getting extra sleep may even increase HGH production, so go ahead and take that power nap.

Stay active

Daily exercise has many benefits. It strengthens muscles and bones and helps you to maintain a healthy weight including promotes HGH production. Children in school should get at least an hour of exercise a day. During this time, they should focus on:

• strength-building exercises, such as push-ups or sit-ups
• flexibility exercises, such as yoga
• aerobic activities, such as playing tag, jumping rope, or biking

Exercising in adult age has its benefits, too. In addition to helping you maintain your overall health and it can also help reduce your risk of osteoporosis. This condition occurs when your bones become weak and bone density loss. To reduce your risk, try walking, playing tennis, or practicing yoga several times a week.

Practice Good Posture

Poor posture make you look shorter. Your back should curve naturally. If these curves shift to a new posture then it can cause pain in your neck and back. keep in mind how you stand, sit, and sleep is key. Try to incorporate ergonomics into your daily routine. Depending on your needs, a standing desk maybe correct your posture. You can also practice exercises to improve your posture.

Do Yoga

Try yoga also for developing good posture. This whole-body practice can strengthen your muscles, align your body, and help with your posture. This will help you stand taller. You can practice yoga in the comfort of your own home or in a group setting at your local gym or studio. Some popular poses to improve posture include:

• Mountain Pose

• Cobra Pose

• Child’s Pose

• Warrior II Pose

Ways to Appear Taller

• Wear heels. Make sure they are comfortable and do not hurt your hips and ankles.
• Tone up. A toned body looks slender and adds height to your silhouette.
• Wear dresses that do not cut your figure off and take away height. Example: Supermini Bodycon Dress.
• A high ponytail or bun always adds to your height.
• Wear the right stripes. Vertical stripes are always good for adding height.
• Wear color-blocked dresses and leggings that make your body appear slimmer and taller.

Accepting your Height

You may not be able to increase your height as much as you would like, there are things you can do to help yourself accept your current height. It is helpful to realize that height is not everything. You can be happy and successful regardless of your stature. In fact, there are many happy successful people throughout history who were short. Additionally, you could focus on other areas of self-improvement. Losing weight or gaining muscle may give you the extra boost of confidence you are looking for.

Takeaway

Human beings stop growing after 18-20 years of age. Genetics, hormones, nutrition, physical activity, and environment play an important role in determining your height. If you are not blessed with the genetics, you can always seek nutritional advice from a registered dietitian.