Those who are of average or short height often wish they were taller. Being tall can improve how a person feels about himself or herself. People with short height, particularly men, may be self-conscious about it and feel less confident.
A person’s height is determined to a great extent by genetics, but it is not necessarily the only determinant. There is a hormone in the body known as Human Growth Hormone (HGH) that regulates height. HGH is produced by the pituitary gland and is highly essential for the growth of long bones and cartilage.
Several other factors play a key role in determining height, such as smoking during pregnancy, poor post-natal care, low birth weight and poor health during childhood.
Often people think that they stop growing when they enter adulthood. But a person can grow a few inches taller even after turning 18. This can be done by incorporating some healthy habits into your lifestyle.
Here are the top 10 ways to increase your height.
1. Take Ashwagandha
According to Ayurveda, ashwagandha (scientific name: Withania somnifera), also known as Indian ginseng, helps increase height.
Ashwagandha contains various minerals that broaden the bone skeleton as well as its density. This, in turn, increases your height. You can easily find ashwagandha in an herbal store.
- Mix two tablespoons of ashwagandha powder in a glass of warm cow’s milk.
- Add sugar or jaggery according to your taste and mix well.
- Drink it every night before going to bed, at least for 45 days to increase your height.
Note: For this remedy to work, you must avoid fast food completely.
2. Drink Milk
Milk is rich in calcium, an important mineral for bone growth. Calcium also acts as a height booster. Besides calcium, milk has vitamin A and protein that are essential for overall development of the body, including height.
To increase your height by a few inches, drink at least two to three glasses of milk daily. In addition, eating dairy foods like cheese, cottage cheese, yogurt, and cream can have an effect on height.
3. Indulge in Yoga
You can also do some yoga to increase your height naturally. Certain yoga exercises facilitate the release of growth-inducing hormones in the body. Yoga also helps release stress that causes tension in the back muscles, which in turn paves the way for maximum growth.
The best yoga pose to increase height is the ‘Surya Namaskar’, in which there are 12 different postures performed in a particular chronological order. To learn about ‘Surya Namaskar’, check out this video.
4. Stretch Your Body
Stretching is another effective way to enhance height at any age. Try to stretch your body by standing on your toes for a few minutes daily, several times a day. Other stretching exercises that you can try at home include car stretch, super stretch, cobra stretch, bow down, twists and basic leg stretches.
To learn about some easy and effective stretching exercises, you can watch this video.
With regular stretching, you can add one or two inches to your height. Plus, it will help improve your posture.
5. Engage in Exercise and Sports
Exercise and sports stimulate the release of growth hormone that contributes to your height. To enjoy good height, you must exercise regularly and take part in sports activities.
One good exercise to increase height is skipping where you need to jump a lot. Do skipping for at least 30 minutes each day in an open area.
Holding on to a horizontal bar and hanging with your spine stretched out is another effective exercise to facilitate height gain. Stay in the position for 10 seconds and repeat at least six times daily.
Plus, play games like tennis and basketball that require you to jump a lot. This will help increase your height and also help in maintaining ideal body weight.
Also indulge in outdoor activities, like cycling and swimming, on a regular basis to enjoy good height and a toned body.
6. Get Proper Sleep
When you rest, the body grows and regenerates tissues. In fact, the Human Growth Hormone (HGH) responsible for increasing height is produced naturally in the body when you have a sound and deep sleep.
During sound sleep, the brain is relaxed and releases more growth hormones. On the other hand, a tired brain shows the low release of growth hormones. As a rule, during the growing stage, a person must have at least eight to 11 hours of proper sleep every night to enjoy maximum height.
7. Eat a Balanced Diet
It has been found that lack of proper nutrients is one of the leading causes behind people failing to reach their maximum height. To get proper nutrition, follow a balanced diet. Essential nutrients like zinc, manganese, vitamin C, protein, potassium, calcium, and phosphorus provide the required stimulus for increasing height.
A daily diet should contain fresh leafy greens and colored vegetables, fruits, nuts, seeds, whole grains, and low-fat dairy products, all in their proper proportions.
8. Enjoy Sunlight
Sunlight is the best natural source of vitamin D, a key nutrient needed for overall growth, including maximum height. When your body does not get enough vitamin D, you can have weak bones as well as less height. To make sure your body gets the required amount of this vitamin, spend 20 to 30 minutes daily in the sunlight.
Go out in the sun during early morning or evening hours to give your body vitamin D with minimal exposure to harmful ultraviolet rays.
Along with sunlight, you can get vitamin D from milk, cheese, eggs, oily fish, and fortified foods.
9. Practice Good Posture
A good posture plays a key role in the development of your height. A good posture is one where the head and neck are aligned without any sign of bending or slouching.
This type of posture straightens out your spine, relaxes your muscles and helps improve your height. On the other hand, a bad posture makes your spinal cord bend, which in turn suppresses your normal height.
So, make sure to sit straight on a chair and keep your shoulders straight and chin high. When you stand or walk, keep your body straight and tight.
10. Drink Plenty of Water
Try to drink ample amounts of water throughout the day. Water flushes out harmful toxins from your body and improves digestion. Plus, it will improve your metabolism rate, which will have a direct impact on your height.
For overall health, drink at least eight glasses of water every day. Along with drinking water, eat water-based fruits and vegetables like cucumbers and watermelon.
- Try to maintain ideal body weight as obesity can have an adverse effect on your height.
- Stop smoking as it acts like a growth inhibitor.
- Avoid drinking as it suppresses your growth level.
- Avoid eating fast foods.