How to Increase Height After 18: Top 10 Foods , Exercises & Tips
How to Increase Height After 18?
I look short, Is there any way to increase my height?
Every one of us wants to look attractive. Height is one of the major factors which increases the attractiveness of a person. Many of us are not satisfied by our height. We desire of having some more inches vertically. But then we come to know that it is not possible to increase height after the certain age. This age varies in individuals.
I too had the same problem when I was growing and did some tricks to increase my height by some inches. The height of an individual is dependent on so many factors which are genes, good nutrition, proper exercising, activeness, lifestyle etc. The growth hormone secreted in a person during his growing days determines his or her height. The hormone is secreted throughout your life but it serves some other functions after a certain age.
What Determines Your Height?
The main factor that determines your height is Genetics. So you would have experienced if your parents are short you tend to be short. But it is not always true as only 60-70% people get short height because of the genetical factor. The other factors that affect your height are nutrition, medical condition etc. If you do not get proper nutrition for your bones to grow, your growth might be restricted. Lack of physical activity also can be one of the factors. Exercise or sport helps our bone to get the stimulus to grow, so you might have got an advice from many people to do bar hanging or play any sport during childhood. You can check if you have a normal height weight by reading the post on ideal height weight chart for adults.
Top 10 Foods to Increase Height:
Milk is a rich source of protein and calcium. Protein helps in secretion of hormones, growth hormones are protein based (made from 190 amino acids). Calcium in milk helps in bone growth and strengthening them. These nutrients in milk make it amongst top foods which help to increase height (3).
Eggs are a protein-rich food. They are rich sources of vitamin A and D. These nutrients play a very important role in increasing height. The daily protein intake should not be more than 0.8 grams per kg of body weight. So, avoid overeating eggs. Eat as per your body weight.
Ghee must be a mandatory item on your plate. It is the storehouse of good fats and helps in the assimilation of different nutrients. It is rich in vitamin A, D and E. These vitamin helps in increasing height and toning skin. It boosts your metabolism and growth. Ghee is also helpful in reducing fat. If you are overweight you can eat one tablespoon of ghee every day, it will help you burning fat which helps in increasing height.
Almonds are rich in vitamin E, protein, and fiber. Soaked almonds as first thing in the morning are good for increasing height. Eat breakfast after 1 or 1.5 hours after eating almonds so that all nutrients are absorbed better. The variety of almonds you must use is MAMRA ALMONDS and the quantity should be 10.
Apples are the powerhouse of minerals like zinc and calcium which helps in the bone development and increases height. An apple a day should be consumed by those who want to increase height. Zinc is one of the essential minerals required by our body. If you feed your body proper nutrition it will be helpful in the normal growth of your body.
Bananas are rich in potassium, Calcium and other minerals. It also contains good fats, proteins, and carbohydrates which gives instant energy to you. This fruit should be included in your pre-workout meals often to get maximum benefits from it. Banana is a cheap but best resource of various minerals. You would have seen many athletes eat a banana on regular basis. They prefer banana during their games it is because banana helps in getting energy quickly.
7. Green Leafy Vegetables
Green leafy veggies contain iron and other minerals which help in transport of growth hormones from various glands to organs to perform its functions. It stops unwanted storage of fats and increases metabolism.
Pulses are a good source of proteins, especially for vegetarians. Everyday 1 or 2 bowls of pulses will help you grow taller. As you know protein is the must for your hormones and for overall functions in your body. Pulses are easily available in all households and easy to cook.
Yogurt is loaded with calcium and proteins which helps you grow taller. It is also a great source of vitamin A, B, D and E. Yogurt is good for digestion and to cure gastrointestinal disorders. It can be consumed after lunch for better assimilation.
Its scientific name is Withania Somnifera or Indian ginseng. Ashwagandha root powder is very effective for increasing height. You can take it with milk and sugar before sleeping. Try it at least for 2 months. Since Ashwagandha is a herb it is recommended to consult an ayurvedic doctor to know if it suits you.
Top 10 Exercises to Increase Height
Here are top 10 exercises that will answer your question how to increase height after 18.
Stand on both the feet. Take your hands up and stretch above. Your heel should move up and try to balance on your toe. Try to hold the position for 1 min. Repeat 5-10 times. This asana is best to increase height. It is easy and can be done anywhere. You can try these yoga asanas that will help you to stay healthy.
It is also known as cobra pose. Lie on your stomach. Put your hands besides shoulders. Rise above and look up keeping your feet on the floor. Do not bring your shoulders close to ears. Repeat 10-15 times. Do 3 sets every day. It is excellent asana for stretching the upper body and increasing height.
3. Surya Namaskar
Surya Namaskar is a complete workout. It includes stretching as well as strength exercises. Focus on your breath and correct posture while doing it. Do 10 to 15 rounds for good results. It is less time taking and effective.
When we were kids we used to do skipping. It was fun for us at that time but now as we got heavier it does not entertain us that much. But this exercise is one of best for increasing height. Do as much as you can but try to increase the number.
Running is one of the best cardio exercises. It enables your body to generate growth hormone. Your tendons, bones, ligaments will get good stimulus. Try to run at more intensity every day for new stimuli to your organs.
6. High Jump
Stand on your toes, keep your legs together and jump for 10-15 times. Now pause and take deep breaths. Repeat 2 more times.
7. Bar Hanging
This must be done at the gym and under supervision. Hang to the bar for some time. You may sway your body forward and backward. Stay there as much as you can and then relax. Repeat this 5-10 times.
8. Cat Stretch
Put your palms and knees on the ground like a cat. Take a deep breath in and stretch outwards look up, then breathe out and bend inwards. Repeat this 10 time and relax. It gives a good stretch to your spine. It is also good for your reproductive organs.
Swimming is considered best for increasing height. Your hands, legs and full body gets a good cardio workout. Get a well equipped swimming pool and a knowledgeable trainer.
10. Outdoor Games
Outdoor games are fun and increase concentration along with increasing height. You can try Cricket, Football, Badminton etc. (2)
Top 10 Tips to Increase Height :
Here are top 10 tips that will answer your question how to increase height after 18.
1. Nutritious Food
Nutrition is one of the most important parts when you plan to have good growth. If you eat nutritious food like milk, balanced diet etc. you get a good amount of calcium and other minerals. These minerals are very important for your normal growth.
2. Exercise Regularly
Regular exercise provides the much-required stimulus to your bones and muscles. It helps in the growth of bones and muscles which in turn helps in increasing the height. If you are not fond of cardio exercises you can try some yoga asanas for beginners. Yoga provides the stretch to your body which helps in the height increase.
3. Stay Away From Addiction
If you are addicted to alcohol, tobacco it can act as height inhibitors. If you want to increase height get rid of your addictions early.
4. Take Rest
Sometimes you exercise a lot because someone tells you that exercising is the best way to increase height. But it is not true. If you try to push your body beyond your limits it can result in various health issues and the main purpose of healthy living gets defeated. Averagely 8-9 Hrs of sleep is important for every individual. If you do not sleep for this amount of time you might feel sleepy all day long and your bones and muscles will not get enough time to recover and get ready for more strength.
5. Get Sun Exposure
You might be knowing the sun is the only natural source of vitamin D. Vitamin D helps in strengthing the bones and strong bones result in good height. The best time to get sun exposure is 9-11 AM in the morning. It depends on the season. During summer the 8-9 AM sun exposure is the best but during winter season 10-11 AM exposure would be good for your body.
6. Accept Yourself
This is a very important step for increasing. I am short how can I live normally? Will people tease me over my short height? are some of the common questions come to our mind. It very important to accept yourself as you are. Height is just a part of you and if you want to achieve or grow something it’s important to be confident.
7. Don’t Skip Medication
If you are suffering from any illness or disorder it is important to keep taking medication for it. The medication helps your body to function normally and reduce stress. When your body is relaxed it has greater changes to grow compared to a stressed body.
8. Avoid Stress
Excess stress acts as a growth inhibitor. If you are working in a stressed environment it is better to get some time to relax by taking some breaks. Also, do not get stressed because you want to achieve your goal of increasing height. Be happy and stress-free. It will help your body to respond to the growth positively.
9. Take Supplements
Your body needs various vitamins and minerals to keep growing. It is advisable to provide proper nutrition to your body by taking a balanced diet. But many a time it is not possible to take all nutrition through food so you can consult your doctor or dietician to get supplements. Vitamin B12, Vitamin E, Vitamin A, Vitamin C are very important vitamins in the growth.
10. Do Strength Training
Some people have this misconception that if they will do strength training they will be short. If you do the strength training in a proper way it will help your body and will not damage it in any way.
Frequently Asked Questions on How to Increase Height :
Q: How to increase height after 21 or 25?
Ans: Mostly by the time you are 18 you reach your optimum height. But still, if you manage to look slim, you automatically look taller. Try wearing clothes and shoes in which you look taller. Girls can try puffy hairstyle, it will make you look a few inches taller. Avoid too many heels, a little is ok.
Q: Do hanging increase height?
Ans: Hanging exercises like bar hanging, hanging circles, hanging lift etc are good for increasing height. These exercises provide stretch to bones and muscles which helps them to grow. Along with hanging, stretching exercises are also helpful in increasing height.
Q: What age does a girl stop growing in height?
Ans: Averagely girls stop growing after the age of 14-15 years. Menstruation is a signal of reaching puberty and girls averagely grown 1-2 inches after this.
Q: What is the age limit for growth in height?
Ans: As per scientific study 18 Years is the age limit for growth in height. Some people can grow till 21-22 years. But with extra effort,s it is possible to grow a few inches taller after the age of 18.
Q: How we can increase our height?
Ans: To increase your height follow the below steps
- Do regular exercise
- Eat a nutritious balanced diet
- Take good rest
- Avoid growth inhibitors
- Practice Yoga
These are all natural ways of increasing height. Try these and write to me if you need further assistance.