There are several factors that determine the height of a person including genetics, environment, and nutrition. Nonetheless, genetics largely accounts for up 80% of the human height while the other aforementioned factors account for the rest percentage.
The height of most people increases by about 2 inches yearly, from when they are 1 to when they attain puberty. And then, the height increases at the rate of 4 inches yearly from the age of puberty, albeit people grow at their own paces.
Girls and boys grow differently – most boys experience a spurt at the end of their teenage years while girls experience a consistent increase in their early teenage years. Meanwhile, adults are unlikely going to increase their height as people mostly stop growing at the end of puberty.
If you want to maximize your growth potential, there are a few things that can be done other than taking growth hormone supplements. We take a swipe at these things:
Use yoga to maximize your height
Exercises are generally good for the body, soul, and mind but Yoga adds an extra to some of the benefits of exercise. Yoga if done strengthens the mind, the muscles, align the body, and improves posture to help you stand taller.
And the good thing about Yoga is the fact that it can be practiced anywhere – in the home, in a community gym, or any other suitable place.
There are specific yoga poses that can be used to improve posture. You can try the Moutain, Cobra, child, or Warrior’s Pose. These ones are relevant for posture improvement.
Practice good posture
Depending on your posture, you may look shorter or taller than your real height. You must avoid slumping or slouching at all times.
Your back is meant to curve in three places but if you slouch or slump, you’d get used to it and the curves will shift to your new posture. This is why some people experience back and neck pain.
Do not be careless about your standing, sitting, or sleeping positions. You may want to incorporate ergonomics into your routines and get the right desk or pillow foam to correct your posture.
There is a chunk of exercise that can improve your posture, find that out and do the routines so you can appear taller.
The more active you are, the more and better the circulation of blood in your body.
Staying active has similar benefits to exercising like maintaining a healthy weight, improving bone strength and promotion of HGH production.
Every child should get about an hour of exercise daily. Not just children, adults have derived benefits from carrying out several exercise routines.
Exercise can reduce the risk of a bone disease that is known as osteoporosis, a condition that makes you lose bone and shrink you.
Get the right amount of sleep
There’s really no substitute for a long and good sleep. According to research, skipping sleep or having a bad sleep pattern has no long-term effect on your height but teenagers who evade the right amount of sleep may get complications in the future.
The body produces HGH during sleep and if you do not get enough sleep, the production of this hormone will be reduced.
According to WHO, it is recommended that
- newborns up to 3 months old get 14-17 hours of sleep each day
- infants ages 3-11 months old get 12-17 hours
- toddlers ages 1-2 years get 11-14 hours
- young children ages 3-5 years old get 10-13 hours
- children ages 6-13 get nine to 11 hours
- teenagers ages 14-17 get eight to 10 hours
- adults ages 18-64 get seven to nine hours
- older adults ages 65 and older get seven to eight hours
Use supplements with caution
It is better to use a supplement to increase your height only on the recommendation of a doctor. Shrinking adults can use supplements as well as Children experiencing some form of stunted growth.
There are conditions like the lack of sleep that may affect the human growth hormone (HGH) production – this will likely see a doctor recommend supplements with synthetic HGH for you.
Meanwhile, for adults, you may want to take Vitamin D or Calcium supplements to strengthen your bones and reduce the risk of osteoporosis.
It is important that you do not take supplements for your height unless recommended because you stop growing when your growth plates are fused together.
Eat a balanced diet
It is very important that children and adults eat a healthy and balanced diet.
Specifically, children should have proteins like beans, meat, fish, and egg included in their diets. Whole grains, vegetables, fruits, and dairy products are very good for their heights as well.
Foods with sugar, trans fats, or saturated fats should be avoided or limited.
There are medical conditions that can decrease the height because they affect the density of the bone. In that instance, you can take calcium. Women that are above 50 and men that are above 70 can take 1200 mg of calcium daily.