11 Effective Tips for Height Growth After 18 Years
1. Healthy Breakfast:
Breakfast is the most important meal of the day and it should fill up the stomach. Even if you are going to the gym make sure you are carrying some food in your bag. Never exercise on an empty stomach, have a protein bar or a fruit at least. It is recommended to have a healthy breakfast.Skipping breakfast is not at all a healthy option for your growth and it also affects your height. Having proper breakfast boosts your metabolism and thus has a positive effect on your height.
Start your day with a breakfast cereal like oats. You can make oat porridge with milk and incorporate dry fruits like cashews and raisins in it to make it delicious. You must have an egg as it is rich in vitamin D and helps to absorb calcium. Calcium helps to strengthen bones and helps in increasing height by aiding in ossification process. You can also have cornflakes with milk and include fiber rich fruits like apples, bananas and strawberries. Those who are lactose intolerant can try protein rich soy milk and fresh yogurt. Oats, yogurt and berries make a great breakfast combination.
Remember protein, vitamin D and calcium is essential for a good height.
2. Proper Nutrition:
Proper nutrition is absolutely vital for a healthy body. Most people fail to reach their maximum height due to inadequate nutrition. To get proper nutrition, it is necessary to follow a balanced diet. Consumption of essential nutrients provides the required stimulus for increasing the body height both naturally and medically. Apart from these points, including food items rich in zinc, manganese and phosphorus also contributes to your growth.
Minerals like calcium, manganese and zinc aids in building bone tissue, improving blood circulation and boosts height growth naturally. So have broccoli, cabbage, spinach, prunes, peaches, grapes, bananas, pumpkin, carrot, peanuts and legumes. You should include vitamin A rich foods like spinach, beetroot, carrots, chicken, cantaloupe, papaya, peach, milk, apricots, tomatoes and peas.
Protein is essential for growth, without protein there will be irregular body growth. Even if your parents are tall you can still be short and underdeveloped if you don’t have protein rich foods. Every cell in human body needs protein to function properly. Protein also helps in metabolism and DNA replication. So include lentils, tofu, beans, peas, fish, egg, chicken and beef in your daily diet.
3. Have Adequate Sleep and Rest:
Proper sleep and rest plays a vital role in overall growth and development.Even if you eat healthy but sleep for only 5 hours daily you will still remain short. Why? If you have disrupted sleep or you stay awake the body feels fatigued. Also staying awake disturbs the secretion of growth hormones and other hormones that regulate body growth.
You can have carbohydrate rich foods like potato or rice to induce sleep. However, don’t eat too much of carbohydrates. Teenagers require at least 8.5 to 11 hours of sleep every night. This is because the body grows and regenerates tissues during sleep. Fix your sleeping time, make it a habit to sleep and wake up early.
Moreover, human growth hormone, which is responsible for increasing height, is produced while sleeping. Hence, proper sleep and rest are mandatory for height gain.
4. Frequent, Smaller Meals:
Have six small meals in a day instead of three in order to boost your metabolism. The results of your height gain regime and the amount of human growth hormone produced depends on what you eat. Therefore, it is important to ensure that you are getting the necessary vitamins and minerals required for attaining full height naturally.
5. Exercise and Yoga Regime:
Exercise is a vital factor in increasing your height. Simple exercises like skipping, hanging from an overhead bar and stretching the body by standing on your toes should be part of your daily workout routine. Additionally, sports activities like basketball, football and swimming are also beneficial for increasing height. Yoga is also very effective and is considered to be one of the best exercise to increase height after 18 years.
Yoga can’t change your genes but it can give you a good posture. When you stand straight without slouching you automatically look tall. Suppose, you sit at a desk for a long time, your spine gets a slight curvature and the shoulders appear round. This doesn’t mean your bones are deformed but the muscles supporting the bones become lax and stretched out to a point that body assumes the posture that you are most comfortable in. So even when you stand you are slouching that makes you look shorter. Yoga can’t change your skeletal growth but it can surely give you good posture and alignment that makes you look tall.
Spine lengthening and good posture forms the core of yoga. Doing the mountain pose, will help to strengthen and lengthen your spine and give you a good height. Suryanamaskar or Sun Salutation is a great way to increase height and stay fit. The twelve poses are done in a cyclic manner to strengthen muscles and improve posture. If you don’t have too much time on your hands, you can just practiceSuryanamaskar for 10-20 times each day. Trikosana or triangle pose is great way to achieve good height and body balance. The parivrittatrikosana or reverse triangle pose also helps in gaining height. Vrikasana or tree pose help in getting balance and harmony. Tree pose also helps to stretch the muscles of the body. You can also practice breathing and meditation to calm your mind and de-stress. Since a mind free of depression and stress helps in proper growth.
6. Maintain Ideal Body Weight:
Obesity can have an adverse effect on your height. Obesity can cause several health problems too. Hence, it is important to maintain an ideal body weight by following a balanced diet and proper exercise regime.
If you have excess body weight that the gravity compresses the intervertebral discs giving you a short stature. Too much of body weight exerts pressure on the bones and joints and make you look shorter. This is why people high on the age bar looks shorter than they actually are. Your stature changes with posture so consciously stand straight.
7. Drink Plenty Of Water:
Water flushes out toxins from your body and aids in digestion. Therefore, at least drinking 8 glasses of water every day is recommended for a better health.
8. Avoid Growth Inhibitors:
Teenagers often adopt the habit of smoking and drinking without realizing the adverse effects on their growth. Antibiotics, drugs, cigarettes and alcohol act as growth inhibitors; therefore, avoid them to grow taller naturally.
9. Practice Good Posture:
A good posture plays a vital role in the development of your height. Always try to keep your head and neck aligned in a straight posture. Bending and slouching causes your spinal cord to suppress normal height.
10. Avoid Smoking And Drinking:
Indulging in smoking and drinking suppresses your primary growth. It initiates your secondary growth which adversely affects your height. Hence, it is better to refrain from immoral activities.
11. Do Sprint Exercises:
Sprinting at high speeds helps to produce a huge amount of human growth hormone. The more you run the more hormones are produced in your body. When you sprint at high speeds there are micro factures in your bones, which heal within a week and the bone undergoes remodeling and growth.
Scientific research shows that stretching exercises help to increase the height by 3 inches if done regularly. Sprinting helps to extend the length of your leg bones and helps you to grow tall naturally.