Most people are of the opinion that growth stops as and when one enters the phase of adulthood. But the good news is that one can grow a few inches taller even after one has turned 18. This is achievable once you incorporate healthy habits into your lifestyle.
To cut the story short, here is the simple list to increase height naturally. The suggested ways and means are simple to practice. You need to be clear in your mission first, the rest will follow.
Best Tips To Increase Height Naturally
Lifestyle To Increase Height Naturally
1. Adequate Sunlight
Don’t shy away from sunlight thinking it will cause sun tan. Sunlight is the natural and the best source of vitamin D which is a key nutrient for overall growth, and this includes maximum height as well.
If your body doesn’t get the required amount of Vitamin D, you can then land up with weak bones and less height. In order to ensure, you get the maximum amount of sunlight, and this vitamin, try and spend 20 to 30 minutes daily in the sunlight. Your bones will be happy, and so would you.
In order to avoid sun tan, try and go out in the sun during the early morning, and/ or evening hours. This will give your body sufficient amount of vitamin D, and minimal exposure to the harmful ultraviolet rays.
Apart from sunlight, other sources of vitamin D include milk, cheese, eggs, oily fish, and fortified foods. Try and include these in your diet and you will be good to go.
2. Good Posture
Bend not, as that can affect your posture. Remember, a good posture is vital in the development of your height. And what makes a good posture? It is when the head and neck are aligned without any bending or slouching.
When your posture is good, it will straighten out your spine, relax your muscles and improve your height. Whereas, if you maintain a bad posture, it can lead to your spinal cord bend, which will, in turn, suppress your normal height.
So, make sure, you sit straight on a chair and keep your shoulders straight and chin high. Keep your body straight when you stand or walk.
[Also Read: How To Look Taller]
3. Proper Sleep
Yes, you like to be all over the place, but you should not be sleep deficient. Proper rest and sleep are equally needed, as much a day full of activity.
As far as the basic requirement of sleep hours goes, growing children and teenagers need at least 8-11 hours of proper and adequate sleep every night so as to reach their maximum height. And a good sleeping environment is an equal must. Try and stay away from disturbing noises, and strong and disturbing lights.
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.
Here are some additional tips which when followed will ensure a good sleep. Drink one cup of chamomile tea before going off to sleep. Alternatively, you can take a warm water bath before going to bed. This will enhance the quality of your sleep.
4. Avoid Growth Inhibitors
Smoking or drinking are not growth boosters, but growth inhibitors. They are the prime reason behind stunted growth. So they should be avoided at all costs.
When you are high on narcotics or antibiotics, then also you are inviting growth inhibitors which stunt the body’s overall growth ratio.
5. Exercises To Increase Height Naturally
When you are spending long hours in front of your computer, then you are not only causing stress to your eyes, you could be hampering natural ways to increase your height. Follow these exercises, to amp up your height.
a. Bar Hanging
Hanging on a vertical bar is a good way to combat shorter appearance. This makes the weight of the lower torso stretch the spine and decrease the pull on the vertebras. As a result, it could increase the height by 1 to 2 inches, but not instantly.
b. Wall Stretch
In this exercise, you need to stand against a wall and reach your hands as high as possible. While you are doing this, get onto your tiptoes. Try to keep your spine flat against the wall.
c. Hopping With One Leg
So simple it is that you can do this exercise anywhere and anytime. You just need to hop on your left leg – do it eight times while your hands are pointing towards the sky. Now hop on your right leg in the same way.
d. Forward Bend
This is a widely followed exercise to increase height. Stand straight with your legs kept wide apart. Raise your hands up straight, then bend down and touch the floor with your hands. Make sure your knees are not bent. Now get back to the original position.
e. Leg Kick
Not only is this a defensive move, it is a good way to increase height. In order to do this, stand firmly on the ground. Ensure that your feet are placed slightly apart from each other. Gather your energy and kick out without moving your thighs.
6. Foods To Increase Height Naturally
No junk food, please. Here are some time-tested foods that stimulate height.
Also known as Indian ginseng, Ashwagandha, according to the field of Ayurveda, helps increase height. You must be wondering how it is possible. There are various minerals in Ashwagandha which broaden the bone skeleton and its density. This, in turn, increases your height. But don’t you worry bothering about where to get Ashwagandha from. It is readily available in stores selling herbal/Ayurvedic products.
In order to go about making this remedy, mix 2 tbsp of ashwagandha powder in a glass containing cow’s milk which should be lukewarm to warm. Now add sugar or jaggery to it, as per your taste, and mix it well. Every night before you go to sleep, drink this concoction. But remember to drink it for minimum 45 days if you want to increase your height.
Our ancestors were not wrong on stressing upon drinking milk when we were kids. Doodh doodh is wonderful doodh because it is rich in calcium, a vital nutrient which helps in bone and the overall growth. Calcium, incidentally, is also a height booster. Apart from calcium, milk is rich in vitamin A and proteins which are important in overall development of the body, and this includes height as well.
So, when an increase in height is on your agenda, then drink milk religiously, to the tune of 2-3 glasses of milk on a daily basis. You can also have dairy foods like cheese, cottage cheese (paneer), yogurt and cream. Drink milk aplenty and find your height go up in the height measurement chart.
c. Balanced Diet
Scientific studies have shown that lack of proper diet and nutrients is one of the primary causes for people falling short in height. And proper nutrition can be obtained once you have stocked your body with essential nutrients like zinc, manganese, vitamin C, protein, potassium, calcium, and phosphorus. These provide you with the much needed stimulus for increasing height.
d. Plenty Of Water
There is a difference between cold drinks and water. While the former quench your summer thirst and is a social drink to enjoy with friends and family members, water is that essential which your body needs night and day.
Water has the ability to flush out harmful toxins from your body, and aid in the digestion process. And yes, water helps in improving your metabolism rate, which will have a direct impact on your height.
For purpose of overall health, drink minimum 8 glasses of water daily. Not just drink water, but supplement your water intake by consuming water-based fruits and vegetables like cucumbers and watermelon.
The list of foods that help in height gain is incomplete without the mention of eggs. Eggs are a powerhouse of vitamin D, calcium, Vitamin B2 or Riboflavin. All these help in the building up of strong bones and a healthy body.
If you want to skip the fats, then just eat the white albumin, which has 100% protein. All in all, try and consume 3 to 6 egg whites on a daily basis.
7. Yoga To Increase Height Naturally
Yoga helps increase your height naturally. There are a certain set of yoga exercises which help in the release of growth-inducing hormones in the body. And yoga also helps release stress which is a source of tension in the back muscles. This, in turn, facilitates maximum growth.
a. Surya Namaskar
‘Surya Namaskar’ is the best example of yoga pose which increases height.
This yoga exercise needs you to stretch your body muscles from head to toe. In doing so, it helps in the production of the growth hormone.
c. Vriksh Asana
Call it a tree pose, this yoga helps in increasing your height naturally. Stand on one leg and while folding the other, place it on the other thigh. This helps in strengthening of the leg muscles. When you flex your neck upwards, the pituitary gland which is the main organ behind producing the growth hormone gets suitably activated.
d. Sarvang Asana and Headstand
Both the poses involve inversion against gravity. This puts direct pressure on the pituitary gland, thereby boosting your height.
e. Ustra Asana
This particular Asana is called the Camel Pose and involves the backwards bending of the neck, a process that triggers the pituitary gland. A word of caution – those of you who are suffering from back injuries or have fluctuating blood pressure should avoid this pose.
d. Paschimotan Asana
In this height increasing pose, you will be exerting on the back thigh muscles, and also the neck region. Those of you suffering from slip disc should avoid doing it.
Dr. Anju Sood, a Bangalore-based nutritionist said the following to an article published on food.ndtv.com “Certain yoga postures improve blood circulation, stimulate the growth hormone and make the spine stress free which may help in increasing your height but they alone cannot guarantee significant results. Yoga, coupled with a diet rich in proteins and carbohydrates like milk, egg, dal during the formative years can help. It’s great to get your kids introduced to yoga when they are young and encourage them to have a healthy diet for the best results.”
When you have made these changes in your lifestyle and follow these tips, then you can not only expect to avoid stunted growth, you can grow to your fullest height.
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