Are you looking for a method to increase height to improve your stature? Too much information on the internet? Don’t worry, actively apply the ways to increase height quickly every day below, if you are still in the growing age, your height will have a strong breakthrough.
Factors that affect height
Height is influenced by many factors, typically:
Gene
Many people believe that genes are the main factor that determines how a person’s height growth takes place. However, it affects only about 20%. There are about 700 different gene variants that regulate height, some controlling the growth plate, others regulating the production of growth hormone. Some congenital diseases can adversely affect height, including: Down syndrome, Turner syndrome, Marfan syndrome…
Hormones (Hormones)
The human body produces many hormones that directly affect the growth plates that create new bone, including:
Growth Hormone : Produced by the pituitary gland, is the most important hormone in the natural process of physical development. Certain health conditions or lifestyle habits can limit growth hormone production. This affects the height. In rare cases, a rare genetic condition that causes a congenital deficiency of growth hormone, makes the height less developed than the average person.
Thyroid hormone: The thyroid gland is also an endocrine gland of the human body. It produces a number of hormones that affect physical development.
Sex Hormones: The male hormone Testosterone and the female hormone Estrogen are important for the growth of height during puberty.
Nutrition
The daily diet menu is a source of “raw materials” for the process of creating new bones, and at the same time strengthening old and strong bones. People with healthy eating habits, providing a variety of nutrients, especially ingredients: Calcium, collagen type 2, vitamin D, magnesium, potassium… may have better stature than those who eat poorly.
Sex
Usually, by adulthood, men are taller than women. This happens because men usually go through puberty later than women. Men have more testosterone than women. This hormone triggers the growth of cells in the body, including bone cells. It also increases the amount of hemoglobin in red blood cells. High hemoglobin levels help the cells deliver more oxygen to the muscles, stimulating the body to grow stronger.
Habitat
A clean living environment is very beneficial for health as well as physical growth, reducing the risk of disease. People born and raised in an environment without pollution of water, dust, noise, happy and comfortable living conditions will have the opportunity to have a more prominent height than those who have to grow up in an polluted environment. infections and complex living conditions.
Motor
Regular and correct physical activity stimulates the process of mineralization and modeling of bones and joints, increases bone density, promotes height growth. Besides, exercise is also very beneficial for health through the following benefits: Strengthening resistance, improving body flexibility, supporting metabolism, eliminating toxins…
The fastest growing age
The development of height varies at each stage of life. Grasping the golden stages of well-developed height makes it easy for us to possess the outstanding height as expected.
Childhood (birth to 8 years old)
Height begins to grow right from the womb. Good nutrition and care during pregnancy will help the baby to be born with a height of 50cm. During the first year, the growth rate is strong, up to 25cm. In the next 2 years, the height is still increasing rapidly but not equal to the first year, stopping at 10cm/year. From 3 to 8 years old, the average height of children is about 5cm/year, bone density also increases about 1%/year.
Adolescent (8-12 years old)
This period is considered pre-puberty, the height grows slowly and steadily, ready for a strong breakthrough at puberty. We need to build and maintain healthy habits in terms of nutrition, exercise, and sleep for a good height breakthrough during puberty.
Puberty (12-18 years old)
This is the final golden stage in human physical growth. Growth rates vary from person to person. With proper care, height can increase by 8-12cm/year in 1-2 years of puberty. This makes it easy for us to improve our short stature and have a standard height when we grow up.
Is it possible to increase height after 18 years old?
After the age of 18, the opportunity to grow taller is still there, but the increase in height is not significant. When puberty ends, growth hormone and sex hormone decline, the growth cartilage at the ends of long bones also gradually ossifies. The height accordingly slows down and officially “stagnates”. Around the age of 20, most of us can’t get any taller.
So, how to improve height before the physical growth stops. Check out the tips below!
The best way to increase height every day
In order for height to develop to its full potential, we need to pay attention to factors that directly affect height growth such as nutrition, exercise, living habits.
Eat the right foods to increase height
Nutrition affects 32% of the natural height growth, and is also the most influential factor. If you want to grow taller, first and foremost, invest in nutrition, do not ignore the following important food groups:
Eat Protein-Rich Foods
Protein, also known as protein, plays a structural role in maintaining and promoting growth, forming many basic substances to serve life activities. Protein synthesis is associated with muscle formation, growth, or cell division. Therefore, in order to grow taller, it is necessary to supplement with the necessary amount of protein. Recommended protein content / day is from 45-55g. To provide protein for the body, you can use the following foods: Beef, lean pork, shrimp, squid, salmon, eggs, soybeans, cereals…
Eat calcium supplements
Referring to bones and height, calcium cannot be ignored. It is the main component of bone structure. In addition, the mineral Calcium is also involved in the functioning of the heart muscle, nervous system, and immune system. Calcium deficiency is the leading cause of rickets in children and osteoporosis in the elderly. The average calcium requirement/day is 1000mg. Foods with high calcium content: Shrimp, crab, fish, milk, spinach, broccoli, nuts…
Eat foods containing vitamin A
Vitamin A is needed to ensure the normal development of bones and teeth. The daily requirement of vitamin A is 4000 – 5000 IU of vitamin A. To ensure that the body does not have a vitamin A deficiency that adversely affects height growth, you should use a lot of vitamin A-rich foods as follows. Here: Animal liver, sweet potato, carrot, bell pepper, broccoli, spinach…
Eat foods rich in vitamin D
Among vitamins, vitamin D plays the most important role in bone health and height. This nutrient helps bones absorb and metabolize calcium and phosphorus effectively, ensuring strong bones and good growth. It is also involved in the functioning of the immune system. There are two ways to provide vitamin D for the body, which is sunbathing and vitamin D-rich foods. Just let the skin be exposed to the sun for 10-15 minutes/day, the body has received enough vitamin. D needed every day. To load vitamin D for the body, you should eat a lot: Cod liver oil, fish, fish eggs, soybeans, milk, mushrooms …
Use Carbohydrates sensibly
Carbohydrates, also known as Carbs – starches are required in the daily meal structure to provide energy for physical and mental activities. However, eating too much starch can make us face obesity. Meanwhile, obesity is one of the causes of short stature. For good height growth, you should prioritize the use of healthy starches such as wheat, cereals, limit the use of refined starchy foods such as pizza, white bread, burgers …
Food to avoid
In addition to providing enough nutrients that are beneficial for height, you should also limit the use of foods that can harm the bone system and height growth such as: Sweets, sweets, soft drinks with high density. gas, fried foods… These foods increase the risk of obesity and reduce the body’s ability to absorb calcium.
Practicing sports exercises to increase height
Spending 45-60 minutes daily for exercise is a very good habit for health and natural height growth. The height increase effect of each sport will be different. Refer to the sports and exercises that are beneficial for height development below.
Which sport helps to increase height fastest?
Swimming: Rated as one of the fastest height increasing sports today. Swimming requires all organs in the body to work, especially arms and legs. In order for the body to move underwater, the arms tend to stretch forward in combination with pedaling. This process has a positive effect on bone growth.
Basketball: When playing basketball, players must often jump to catch, win the ball or put the ball into the basket. The joints are stimulated to stretch better, the production of growth hormone is also more effective. Thanks to this, the height grows rapidly.
Pull-ups: This subject does not require too much technique, but it brings a height increase that cannot be underestimated. When swinging on the bar, the vertebrae are straightened. In particular, they are no longer under pressure from body weight, so they are released and relaxed. Take advantage of swinging the pull-up bar whenever you are free, after a short time, you will be surprised with the change in your height.
Jumping rope: During skipping rope, the spine and bones tend to stretch and straighten, which is very beneficial for height. This subject is also very simple in training or preparing support equipment.
Yoga exercises to increase height effectively
Yoga originated in India with a time of appearance and development spanning thousands of years. Many exercises in yoga help stretch bones and stimulate the production of growth hormone, supporting a rapid increase in height. You can choose one of the following yoga exercises to increase height :
Forward bending pose: Practicing this pose brings the benefits of strengthening the body’s flexibility, stretching the spine, and increasing blood circulation. Practicing the forward bend in the morning or evening will bring the best results.
Shoulder Stand: This is a somewhat difficult exercise to do if you are new to yoga. However, it helps blood to the thyroid gland more smoothly, stretches the spine and stimulates height growth, especially during puberty.
Tree Pose: The practice of tree pose is somewhat simpler than the first two exercises, but it is also very effective in stretching joint muscles and increasing muscle strength.
Cobra pose: The cobra exercise helps stretch the spine and lower back muscle groups, strengthens the flexibility of the vertebrae and helps our mind to focus and be more comfortable.
Some notes when exercising to increase height
For good height growth during movement, do not ignore the following important notes:
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Warm up well before exercising
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Eat a snack before each workout to recharge your body
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Choose comfortable and neat clothes for highly effective exercise
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Drink enough water before, during and after exercise
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Moderate exercise, appropriate frequency, avoid excessive exercise that will damage bones and muscles
Increase height with healthy scientific lifestyle
Building good habits brings many practical benefits to health as well as the process of growing taller. Among them, it is impossible not to mention the following habits:
Get enough sleep (8 hours per night)
8 hours a night is the time for the body to rest, relax, and restore energy after a day of work, study, and play. You should try to sleep early before 10pm, get enough sleep for 8-10 hours continuously every night. Night is also the time when the pituitary gland produces growth hormone . The more growth hormone secreted, the better the height will be.
Drink enough water (at least 2 liters per day)
Water accounts for a large proportion of the human body and is responsible for many important tasks: dissolving nutrients, transporting nutrients and oxygen throughout the body, eliminating harmful toxins, creating cushions for joints, and lubricating activity of joints, body temperature regulation… Only when these factors are ensured, height can be developed well. Every day, you should provide enough 2 liters of water, prioritize filtered water and fruit juices, and limit the use of bottled soft drinks.
Maintain a healthy weight
Too low or too high weight can become a hindrance to height growth. If the weight is lower than the standard, this is a sign that the nutritional supplements and living habits are not scientific or your body is experiencing poor absorption. Excess weight, obesity is the cause of poor growth in height. Depending on your age and current height, you should find out what the standard weight you need to achieve is, adjust your weight within the standard threshold for good height growth.
Adjust your daily exercise posture to help grow taller
Daily living posture also has a certain impact on the process of physical growth as well as bone shape. Maintaining correct posture will minimize stress on muscles, bones and nervous system, helping height growth to its full potential.
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Keeping muscles and joints tight together, reduces wear and tear that can lead to degenerative arthritis and joint pain.
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Reduce stress on joints, ligaments connecting spinal joints, reduce the risk of injury during movement.
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Support the muscle and bone system to work effectively, prevent muscle fatigue, the body uses less energy when exercising
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Relieve muscle tension, back and muscle pain
Here are some suggestions to guide you on the correct posture of lying, lying, and sitting so that the musculoskeletal system is well protected and supports effective height development:
Instructions for correct sitting posture
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Keep head, neck, back in a straight line
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Shoulders relax comfortably
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Knees lower, thighs perpendicular to the ground
Note that you should not cross your legs when sitting, do not sit in one position for too long, so actively switch positions at least once every 60 minutes.
Instructions for correct standing posture
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Eyes looking straight ahead, back straight, shoulders relaxed
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Knees are slightly bent to reduce pressure on the hips
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Should put weight evenly on both feet, avoid leaning on one leg.
Instructions for correct lying posture
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Lying on your back or lying on one side, but keeping it straight, can’t bend your arms and legs, which can hinder bone growth.
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If you are lying on your side, it is best to insert an extra pillow between your legs and a pillow on your chest
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Choose a pillow with a moderate height, if possible, get into the habit of sleeping without a pillow
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Need to choose a soft mattress to create comfort when sleeping
Leg lengthening surgery to increase height
This is one of the ways to increase height that many people search for recently. The height increase of the leg lengthening surgery method is there, but the risks it can bring are not small.
Leg lengthening surgery is a method of increasing mechanical height, the doctor will separate the tibia and fibula in both legs, attach it to a specialized device to fix the bone while waiting for the new bone to grow. height increased. The device is adjusted daily to make room for the bones to grow at a rate of about 1mm/day. It is estimated that leg lengthening surgery can help increase by 8-10cm in height. This is indeed an extremely attractive number for those who are limited in height.
However, you need to understand the risks that may be encountered during leg lengthening surgery:
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Scars are unsightly and difficult to fix on both sides of the legs due to the surgical process of bone cutting and the installation of bone lengthening devices.
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Complications of long legs and short legs due to uneven development of bones on both sides of legs.
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Disabled by an infection of the incision, the placement of the bone lengthening device makes it impossible to restore full mobility.
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Pain and discomfort while waiting for the bone to grow, must use pain relievers continuously.
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Can’t walk for a long time waiting for the bone to grow, have to practice physical therapy for 6 months – 1 year.
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Must have someone to take care of, support in daily activities: Eating, cleaning, physical therapy exercise.
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The cost of surgery is up to hundreds of millions, not to mention the cost of spending while waiting for recovery.
Leg lengthening surgery is only suitable for people aged 20-35 years with stable bone structure. Instead of having to endure pain for leg lengthening surgery, you should make the most of the period when your height is still growing well, apply ways to increase height quickly to own the desired height and ensure health safety.
Increase height with costumes (Trick the eye)
In the process of waiting for the height to grow to the desired level, you can apply ways to increase your height with clothes, deceive the eyes of others, and help you feel more confident with your appearance whenever you appear in crowded places. .
Shoe selection
Padded shoes, high heels are the first choice for people with limited stature. With this height hack, you can grow 5-10cm taller in just 1 note. However, the design or color of the shoes you choose must be suitable for the outfit, the situation and most importantly, not cause discomfort during movement.
Clothing selection
The clothes that fit the body, the color with the similarity between the top and bottom will help you look taller.
If you’re a man, give priority to a V-neck t-shirt, dark khaki pants, a fitted shirt, and a black shirt with black pants… to hack your height. For women, tight skirts, body-hugging skirts or a mix of crop tops and flared pants are indispensable items in the wardrobe.
Stay away from stimulants that hinder height
Alcohol, tobacco, coffee, energy drinks are products containing stimulants that can adversely affect the natural height growth process as well as your health.
It reduces calcium absorption, reduces calcium levels in bones and negatively affects the functioning of many organ systems in the body. Therefore, staying away from these stimulants is important if you are in the process of achieving your ideal height.
Summary of 7 most effective ways to increase height
The natural growth of height is governed by many factors: heredity, nutrition, exercise, living habits, not all genetics, as many people think. Therefore, in order to increase height quickly, it is necessary to pay attention to adjusting the diet and scientific activities.
For nutrition, it is recommended to add a variety of nutrients, eat a variety of foods to provide enough energy for the body. In particular, more priority is given to the group of minerals and proteins because these are important components in the bone structure. In addition, should limit the use of fast foods, carbonated drinks or products containing stimulants. An important note is that parents can let their children use nutritional supplements in the form of tablets to optimize the nutrients needed for bones and take care of their overall health.
Daily exercise is the next important factor that should not be overlooked. Parents should guide their children to choose appropriate sports to increase height quickly such as swimming, basketball, jumping rope, volleyball. Besides, it is necessary to control posture during sports as well as daily life.
From 11 pm to 1 am is the time when the pituitary gland produces the most growth hormone during the day. Children should be encouraged to go to bed before 10 p.m., ensure that the body has fully slept from 11 p.m. onwards, creating favorable conditions for maximum height growth.
Thank you for following our article to the end. Hope each of you has drawn useful knowledge that can help you conquer your ideal height in the future.