How to improve height in youngsters


Puberty is the period when youngsters start growing tall. After the teen years, it is quite impossible to gain even a couple inches of height. So, it is important to correctly guide youngsters to optimise their height gain.

1.Healthy Bone Density:

Consuming calcium and Vitamin D are great ways to enhance bone health. 20-30 minutes in the sun everyday will help the body absorb Vitamin D, which is necessary to absorb calcium into your body. Calcium increases bone density. Go for low fat dairy products like milk, curd, cottage cheese and load up on mushrooms, spinach, kale, Brussels’ sprouts etc. to increase your intake of calcium.  You may also take calcium supplements, if necessary, after consulting your physician.

2. Good posture:

Keeping the spine upright is crucial for gaining height. Avoid slouching or sitting for too long. Keep spine erect with shoulders thrown back and relax back muscles. It will relieve undue pressure on the backbone, and improve the chances of growing taller.

3.Balanced diet:

The body needs lots of essential nutrients in the growing years. Eating right during puberty is crucial for reaching optimum height. Dump foods with zero nutritional value. Carbonated drinks, fast food like instant noodles, footlongs, tacos, pastries, ice creams, chocolates etc. are high in calories and low in nutrients. Eating junk food can only cause unhealthy weight gain.

Load up on foods rich in protein, calcium, zinc, manganese, iron, phosphorus, Vitamin A and D and other nutrients. Leafy greens, asparagus, nuts and seeds, eggs, milk, cheese, yoghurt, soybean, cabbage, cereals, whole grains, legumes, avocado, banana, apple etc. are some of the foods that provide the much needed minerals. A healthy and well balanced diet heightens your child’s chances of growing taller.

4.Exercise and yoga:

Getting a minimum of thirty minute exercise daily is important for height gain as it stretches the cartilage in the vertebral column.

Walking, running, cycling, playing outdoor sports like basketball squash help in keeping muscles agile and aids in renewal of body cells. This helps in the release of human growth hormone.

Swimming is a great way to stretch the body to gain additional inches in height. Doing light stretches, touching your toes, skipping, kick boxing and Pilates also help in increasing height.

Vertically hanging from a bar is an old way to make children grow taller. This happens due to equal and opposite forces acting on the body. The bar is pulling the body up while gravitational force is pulling it down. This stretches the spinal cartilage and can make your child taller with regular practice.

Yoga asanas like the cobra pose, mountain pose, tree pose, triangle pose, wheel pose and sun salutations help in gaining height if practiced regularly in the growing years.

Enrol your child in a good yoga class to learn and practice these postures under expert guidance.

5.Adequate rest:

Height is basically controlled by the secretion of human growth hormone by the pituitary gland. The release of growth hormone depends on proper diet, exercise and also adequate rest.

Yes, you no longer have to scold your child for sleeping a bit longer. Eight to ten hours of sleep is recommended to give ample rest to muscles and to rejuvenate rest of the body. It actually helps in the secretion of growth hormones in teen years.

Following the Circadian rhythm or natural sleep cycle is necessary here. This means that you should encourage your child to get restful sleep in the night hours and avoid sleeping during day time.


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