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How to Grow Taller?

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How to Grow Taller?

4 min read


Several factors affect overall height, and among them, genetic factors are considered to be the most important. Please read the article to know more.

Medically reviewed by

Dr. Sugreev Singh

Published At March 4, 2022
Reviewed AtNovember 17, 2022


Increasing the height after school days is possible by removing the decompressions on the vertebrae. These decompressions are developed due to gravity and poor posture habits.

The height of the human body is influenced by multiple factors such as genes, environment, hormones, and nutrition. Fighting against all these factors is hard and is not impossible. When you have a strong determination to improve your height even in the mid-twenties, you can. One of the best ways to grow faster and taller is by doing exercise along with the intake of adequate proteins. Also, continue to follow the below as an adult to maintain the overall well-being and to promote height.

How to grow taller

Take a Balanced Diet

When you are at a growing age, you must get all of the nutrients your body needs. The diet should include the following,

  • Fresh fruits.

  • Fresh vegetables.

  • Whole grains.

  • Proteins.

  • Dairy products.

Avoid foods stuff that contains sugar, trans fats, and saturated fats.

When your height decreases due to any underlying medical condition or due to age changes, calcium intake helps to overcome it. It is recommended that women over 50 years of age and men over 70 years of age should consume 1,200 milligrams of calcium every day.

Vitamin D promotes bone health, and some common sources of vitamin D are,

  • Tuna.

  • Fortified milk.

  • Egg yolks.

When you are not getting enough vitamin D in your daily diet, take vitamin D supplements daily after consulting with a doctor.

Take Calcium Supplements

In few cases, calcium supplements will increase children's height and help with shrinking in older adults. For example, when you have a condition affecting your human growth hormone (HGH) production, the doctor will recommend a synthetic HGH supplement.

Older adults might need to take vitamin D or calcium supplements to reduce the risk of osteoporosis. Once the growth plates become fused, there is no chance to increase the height, regardless of what the supplement label advertises.

Get Good Sleep

Getting occasional good sleep will affect the height in the long-term. But during adolescence, when you regularly skip sleep, it may lead to complications. This is because the body releases human growth hormones when sleeping, and the production of this hormone will go down when you are not getting enough sleep. It is said that,

  • Newborns (up to 3 months) - 14 to 17 hours of sleep each day.

  • Infants (3 to 11 months old) - 12 to 17 hours of sleep each day.

  • Toddlers (1 to 2 years old) - 11 to 14 hours of sleep each day.

  • Young children (3 to 5 years old) - 10 to 13 hours of sleep.

  • Children (6 to 13 years of age) - 9 to 11 hours of sleep.

  • Teenagers (14 to 17 years of age) - 8 to 10 hours of sleep.

  • Adults ages (18 to 64 years of age) - 7 to 9 hours of sleep.

  • Older adults (65 and older) - 7 to 8 years of sleep.

When you get extra sleep, it will increase human growth hormone production, so go ahead to get extra sleep (power nap).

Stay Active

Regular exercise adds benefits, builds muscle mass and bone density, maintains a healthy weight, and promotes human growth hormone production. Children should get at least one hour of exercise every day, and they should focus on,

  • Strength-building exercises (pushups or situps).

  • Flexibility exercises (yoga).

  • Aerobic activities (jumping rope, playing tag, or biking).

Adults practicing regular exercise have benefits, too. It helps to maintain overall health and can also help to reduce the risk of osteoporosis. Osteoporosis occurs when the bones become weak, resulting in loss of bone density. To reduce further risks, try daily walking, playing tennis, or practicing yoga five times a week. Also, playing sports like volleyball and basketball can help in gaining height. The muscles involved in sports can be strained and stimulated, helping you grow taller.


Exercises to grow tall

The following exercises help to grow taller, they are,

a) Pelvic Shift - Sitting for very long hours changes the shape of the spine and the associated muscle, affecting the growth of the body. The pelvic shift is considered to be one of the best exercises to increase height from the negative results of sitting. It helps to improve the curvature of the lower spine, upper back, therefore boosting the height.

b) Hanging - Hanging the body with the support of the hands helps to stretch out the muscles. People hang down a bar to do this exercise which increases the height and also ensures that your support is sturdy enough to take your whole body weight.

c) Single-Leg Hopping - Hopping exercise increases height and is one of the best fun exercises. It plays a huge role in strengthening the abdominal muscles and gives a thorough workout to the lower body.‍

d) Puppy Pose - This exercise increases the height of the spine and makes the bones grow longer.

e) Side Stretch - Doing side stretches makes the muscles grow and elongate as well. It helps to increase height and strengthens the intercostal muscles. In order to boost your height, make sure your muscles pull all along your lower back up to your shoulder.

f) Low Lunge Arch - When you bow your back and your upper body, it will increase your height. The upper part of the body is tough to develop, but you can strengthen and stretch out your back pretty well with the low lunge arch. It also lengthens your legs and your shoulder bones.

Practice Good Posture

Following poor posture makes one look shorter than you actually are. And over time, slumping will also affect the actual height. The back should naturally curve in three places. When you slump or slouch regularly, these curves start to shift and will accommodate the new posture. This causes pain in the neck and back. So practice good posture to increase or maintain a good height.


Being mindful of how you sit, stand, and sleep is vital. Always talk to the doctor about incorporating ergonomics into the daily routine so that you can increase your height and maintain good postures.

Frequently Asked Questions


How Can Height Be Increased?

In order to increase the height naturally, it is suggested to -
- Have a balanced diet. 
- Utilize supplements cautiously.
- Get proper sleep.
- Be active.
- Do yoga to increase height.


Is It Possible to Grow Taller After 16?

Nevertheless, once the bone growth plates seal, a person will typically not grow taller. Most women attain their complete adult height at the age of 14 years to 16 years. Most men attain their total height by the age of 16 years to 18 years. It is especially unprecedented for growing after the age of 18 years.


Which Foods Help in Grow Taller?

As height relies primarily on genetics, obtaining sufficient nutrients in the diet is completely vital to providing appropriate growth and development. These include beans, chicken, almonds, green leafy vegetables, yogurt, and sweet potatoes.


Does Jumping Supports Become Taller?

Jumping does not improve height as a child. But jumping can be significantly efficacious to grow taller at the time of puberty. As jumping is an efficacious kind of exercise, practicing it every day can support bone growth during puberty which subsequently helps in height growth.


Does Girls Grow After Their Period?

Girls typically cease growing taller about two years after beginning their menstrual period. The genes that are inherited from parents will determine considerable things at this time, including height, weight, and the dimensions of breasts.


How Can We Know if We Are Still Growing?

There are several ways to track growth. A simpler typical way is watching out for signs of growth. Another reasonable way to find out the growth potential is to X-ray a wrist- the test is named pediatric bone age. It will exhibit the growth plates that are still open. The growth can be tracked by lab tests- Reviewing for hormones like thyroid hormones, growth hormones, and sex hormones.


What Makes a Person Shorter in Height?

The primary reason for shrinking by age is because of bones. As bones tire with age, they can reduce bone density. There can be ruptures in the spine, which can direct in loss of height. The area between vertebrae also becomes more undersized, too.


Do Eggs Helps in Becoming Taller?

Eggs are good in protein, vitamin D, and various additional essential micronutrients. Investigations have shown that frequent egg intake on a daily basis could be connected with boosts in height.  To confirm that the child develops taller naturally, delivering them r with a protein-rich diet is crucial. Eggs comprise an abundant amount of protein required to maintain the child's energy throughout the day and support them to grow taller.


Does Hanging Support Be Taller?

Hanging from pull-up bars has definitely been the most suggested exercise for becoming taller. Doing hanging bars is not only satisfying for the children, but it also supports them in maintaining a suitable posture, thus adding a few additional inches to height.


How Tall Should You Be at 14?

The average height for a 14-year-old male is 162.4 cm which is 5 ft 3. Thus for females, it is 159.8 cm which is 5 ft 2. Predict a consequential divergence in height at that age. Nevertheless, certain people will have completed puberty, while some kids may not have initiated it yet.


Is Six Feet a Good Height?

Six feet is considered the correct height, it is even the right height. A right height, in a questionable generalization, is an effect of adequate nutrition and genes that were favored earlier.


What Height Is Considered to Be Tall for a Girl?

In case of unsure measure the height and if the measurement is more than five feet six inches, then it is considered to be taller.
Source Article IclonSourcesSource Article Arrow
Dr. Sugreev Singh
Dr. Sugreev Singh

Internal Medicine


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