How To Increase Height
How To Increase Height
Height has always been a matter of concern for all of us. People of short height often suffer from low confidence and inferiority complex when they come face to face with their taller counterparts. While, there are a range of products available in the market that promise height increase, they often don’t work as intended. Mostly, height depends on genes and on the right kind of food and proper exercise to some extent. Men continue to grow till the age of twenty five whereas women attain there full height by the age of eighteen or nineteen.Height is regulated by a kind of hormone called the Human Growth Hormone (HGH). It is secreted by the pituitary gland which increases the body height. Therefore, it is recommended to take foods that help the HGH function.
(A). PROPER NUTRTION :-
Though the body height is determined genetically, it is also a well-known fact that growth depends on certain external factors and nutrition is one of them. Poor height can be a result of slow growth due to inadequate nutrition. Thus, following a balanced diet is absolutely essential for improving growth prospects, particularly during the adolescence years to get a well-built body. Proper food and exercise is required to achieve the optimum height and body weight. Ensure that your body gets different types of nutrients in order to build strong muscles, ligaments and tendons. A lot of calcium, minerals, vitamins and proteins should be included in your diet. Here is what you need to your diet specifically as food for increasing height.1.Minerals, Vitamins and Proteins
2. Milk:
3. Dairy Foods:
4. Fruits and Vegetables:
5. Chicken:
6. Beef:
7. Starches and Grains:
8. Eggs:
9. Soybeans:
10. Oatmeal:
(1).Minerals, Vitamins and Proteins
(1.1). Proteins:
Proteins are the building blocks of our body and thus can help increase height by building various tissues. There contain amino acids which are designed for growth hormones and are essential for maintaining healthy bones, muscles, tissues, organs, skin and teeth. They also act as enzymes which stimulate the biochemical reactions of the body such as digestion, respiration and excretion. Lack of protein can cause several health problems like muscle mass loss, abnormal growth, weak immune system and inadequate mental development.Therefore, carbohydrates should be replaced with foods that are rich in protein such as fish, eggs, milk and legumes.Protein is a necessary ingredient in a food to increase height.
(1.2) 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 vital mineral essential for the growth and maintenance of strong bones. Carbonated drinks, excessive salts, sugar, fat and coffee should be restricted as they act as calcium inhibitors, thus adversely affecting your growth. Illegal drugs and excessive smoking can also stunt your growth and have other detrimental effects on your health.
(1.3)Vitamins:
Vitamin D is vital for the development of strong and healthy bones and its deficiency can result in impaired growth, weak bones and short statute. Moreover, it is required by the body for the absorption of calcium. 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.
Given below is the list of foods which can help you in increasing your height naturally.
2. Milk:
Calcium is vital for the growth and maintenance of strong bones and acts as a height booster. Milk is an excellent source of calcium. Besides, it has vitamin A which preserves calcium in the body. It also contains protein which helps in building our cells. Milk can be easily digested and facilitates maximum assimilation of proteins. Skimmed milk is free from fat and contains 100% protein. At least 2 to 3 glasses of milk is recommended daily.
3. Dairy Foods:
In addition to milk, dairy foods should also be consumed for having an effect on height. Dairy foods such as cheese, paneer, yoghurt, whipping cream and ice cream are rich in vitamins A, B, D and E. They also contain protein and calcium. Vitamin D and calcium are essential for growth. Deficiency in vitamin D can result in low height gain. Getting adequate calcium is also important, particularly during puberty.
4. Fruits and Vegetables:
Besides increasing height, fruits and vegetables play a crucial role in maintaining a healthy lifestyle. They are a great source of vitamins, fibre, potassium and folates. Vitamin A helps in the development of bones and tissues. 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.
5. Chicken:
Chick is one of the highest sources of proteins among animal foods. In fact, it provides greater amount of proteins to the body for building tissues and muscles.
6. Beef:
Apart from chicken, beef is also an important source of proteins but also contains fat which increases the cholesterol level.
7. Starches and Grains:
Starches and grains are the main sources of energy in our body. Besides, they provide vitamin B, fibre, iron, magnesium and selenium. Since they provide the required calories, their consumption should be increased, especially during puberty, when children go through a rapid growth phase. Brown rice, popcorn, whole wheat and whole-grain pasta are beneficial for proper growth.
8. Eggs:
Eggs are also a good source of proteins. Their white albumen has 100% protein but you should avoid the yoke as it contains fat. 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.
9. Soybeans:
Soybeans contain the highest proteins among all the vegetarian foods. The pure protein contained in soybeans, improve bone and tissue mass. For increasing height, 50 grams of soybeans are recommended every day. Vegetarians can fulfil their protein requirements from soybeans which are extremely nutritious.
10. Oatmeal:
Oatmeal is also a wonderful source of plant protein. It helps in increasing muscle mass and decreasing fat. It is advisable to take 50 grams of oatmeal for breakfast every day.
11. Coral Calcium:
As the name suggests, coral calcium is obtained from sea corals. It helps in increasing bone mass, thus causing the bones to grow in length. This calcium should be taken at an early age to reap the maximum results.
Thus, height is a genetic factor but it can also be significantly influenced by proper nutrition. Eating healthy food together with adequate physical activity can contribute in a great way in increasing your height.
(B.)EXERCISE:-
Here's how to increase height with some best exercises to increase height.
How many hours of the day you generally sit? Did you know that sitting for very long hours affects your height? The changing shape of the spine and the associated muscle imbalances are caused by prolonged periods of sitting which affects the growth of your body. The pelvic shift is one of the best exercises to increase height to sway away from the negative results of sitting. It increases the curvature of the lower spine, and that of the upper back; boosts your height.
Lie on the mat with the shoulders flat on the floor.
Keep your arms stretched out on the sides with palms down.
Bend your knees and draw your feet close to the buttocks.
Arch your back so that the pelvis is lifted.
Tuck the buttocks and let the legs and shoulders support your weight.
Hold the position for at least 30 seconds and repeat.
Hanging
Hanging your body with the support of your hands does help you stretch out your muscles. Generally, people hang down a bar. To take this exercise to increase height an extra mile, do two or three pull-ups. Don't have a pull up bar? No problem pull up a tree branch. Make sure your support is sturdy and can take your whole body weight. After all, you don't want to falloff the support and break your bones.
Steps To Follow:
Jump up and hang on to the bar.
Keep your arms and spine straight.
Remain in the position for 30 seconds.
Repeat the same at least three times daily.
Single Leg Hopping
Hopping exercise to increase height is one of the best fun exercises. This exercise plays a huge role in strengthening your abdominal muscles and promises a thorough workout of your lower body.
Steps To Follow:
Hop on your left leg ten times.
Position your hands straight up pointing towards the sky.
Hop on your right leg similarly.
Puppy Pose
This exercise to increase height flexes your spine, leg muscles and makes your bones grow longer.
Steps To Follow:
Start with positioning your all fours - hands, and knees - on the mat.
Line up your knees with your hips and your hands with your shoulders.
Tangle your toes and walk your hands forward a few inches.
Stretch your hips backward halfway to your feet and feel a good stretch in the lower body.
Hold this position for 60 seconds and relax.
Side Stretch
Side stretch will make the muscles grow and make them elongated as well. This exercise to increase height especially stretches and strengthens the intercostal muscles. While doing a side stretch, make sure you feel the muscles pull all along your side from your lower back and up to your shoulder to succeed in boosting height growth.
Steps To Follow:
Stand straight with your feet together.
Clasp your hands together stretching over your head.
Bend your upper body to the right.
Hold the stretch for 20 seconds and get back to the starting position.
Repeat the stretch two times and switch sides to do the stretch in the opposite direction.
Low Lunge Arch
Bowing the back and upper body will always result in increasing your height. The upper body is tough to develop,but with the low lunge arch you can strengthen and stretch out your back pretty well. This exercise also works for lengthening your legs, and shoulder bones.
Steps To Follow:
Lock your two palms with your fingers and stretch your arms to the front of your right leg.
Bend your right leg and stretch out your left leg while you do the step 1.
Stretch as far as you can and stay in the pose for 30 seconds. Do the same on the other side
Cobra Stretch
The cobra pose stretches muscles in the shoulders, chest, and abdominals while strengthening the spine.
There are only a few cases where supplements may be appropriate to increase height in children and combat shrinking in older adults.
For example, if you have a condition that affects your human growth hormone (HGH) production, your doctor may recommend a supplement containing synthetic HGH.
Additionally, older adults may wish to take vitamin D or calcium supplements to reduce their risk of osteoporosis.
In all other cases, you should avoid supplements with promises about height. Once your growth plates become fused together, there’s no chance that you can increase your height, regardless of what the supplement label advertises.
(D). Get the right amount of sleep
Occasionally skimping on sleep won’t affect your height in the long term. But if during adolescence you regularly clock less than the recommended amount, it may lead to complications.
This is because your body releases HGH while you sleep. Production of this hormone and others may go down if you aren’t getting enough shut-eye.
It’s suggested that:
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.
(E). Stay active
Regular exercise has many benefits. It strengthens your muscles and bones, helps you to maintain a healthy weight, and 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 pushups or situps
flexibility exercises, such as yoga
aerobic activities, such as playing tag, jumping rope, or biking
Exercising as an adult has its benefits, too. In addition to helping you maintain your overall health, it can also help reduce your risk of osteoporosis. This condition occurs when your bones become weak or brittle, resulting in bone density loss. This can cause you to “shrink.”
To reduce your risk, try walking, playing tennis, or practicing yoga several times a week.
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