Medicine has long established that a person grows only until he is 21 years old. To increase your height by a few centimeters, you can use various methods. Increasing height is possible by taking special hormonal drugs, but this method is quite dangerous to health. Hormonal drugs have a negative effect on the entire body, causing irreversible changes in different parts.
To become taller, you can resort to a radical method - lengthening your legs. But it is also dangerous to human health and even life. The surgical method helps to grow by 10 cm, but is very painful and lengthy. To achieve the goal you will have to spend about a year of your life.
It is easier to increase a person’s height not in adulthood, but at 14 years old, when the hormones responsible for this parameter are still actively working in the body. In adolescence, becoming a few centimeters taller at home is much easier. During this period, it is important to be active, exercise and eat well. The combination of these factors contributes to increased growth.
If a person has a desire to increase height after turning 30, you need to know that there are certain exercises that allow you to grow 5 cm in adulthood. A set of special physical activities allows a 17-year-old boy or a 30-year-old man to grow up.
What affects human growth
An important factor that determines human height is genetic. Gender and nationality depend on heredity and genes. This also implies how tall a particular person will be. But the physical indicators of each individual also depend on the following factors:
- on the quality of food;
- habitats;
- physical activity.
In other words, if tall growth is inherent in nature, and the child’s nutrition is insufficient, there is a high probability that the initial inclinations will not develop. If the time of active growth is missed, then in adulthood it will not be possible to grow 10 cm in a week or a year without using drastic techniques. To grow a little taller without resorting to complex methods, you can use some yoga techniques and certain physical exercises at home. Only these methods will give a relative visual effect.
It is impossible to increase a person’s height by several centimeters at the age of 30 without using the hormone responsible for growth. Other factors, such as a balanced diet, cannot be avoided here.
Compliance with the daily routine and nutrition will help a person grow up to 16, maximum 22 years old. A growing body, in order to begin to grow during this rapid period of development, requires a maximum of vitamins, protein and a healthy 8-hour sleep.
How does a person grow?
Thanks to a special growth zone in all bones of the human skeleton, their lengthening occurs. This process starts in the prenatal period and ends by adolescence.
Bones are a special type of connective tissue. This group also includes: blood, cartilage and adipose tissue. Bone growth occurs due to cell division and the accumulation of connective intercellular substance.
To find out which methods will help you grow taller, you need to understand the physiological side of the process. The body uses many substances. Those that mainly go towards building bone tissue are:
- hormones (somatotropin, thyroxine, melanin);
- macroelements (calcium, phosphorus, magnesium, zinc);
- polypeptides (form the main substance of connective tissue);
- proteins (mainly collagen, which promotes the growth of all types of tissue);
- vitamins (all forms of vitamin D).
This is important to know
There are people who grow throughout their lives. They have a benign pituitary tumor called somatotropinoma. If it appeared in childhood, the height of such a person will be much higher than average. Adults suffering from this disease are characterized by acromegaly - enlargement of the chin, brow ridges, hands, feet, and tongue. In addition to high growth, patients with somatotropinoma suffer from diabetes mellitus, blindness, and VSD.
Is it possible to become taller as an adult?
If high growth is not determined at the genetic level, no gentle methods will help an adult grow slowly or quickly. It is possible to accelerate the processes responsible for growth in childhood and adolescence. To increase the height of a person at the age of 14, it is necessary to consume vitamin D and zinc in sufficient quantities. It will no longer be possible to grow up after 25 years using similar elements. Vitamins and minerals do not affect the growth of a mature person.
In some cases, hormonal drugs are used to increase the height of a teenager by 5-10 cm. They are introduced into the body in the form of injections. The active components help stretch bones, gradually increasing the child's height. This method helps a 14-year-old boy increase his height, but at the age of 19, the use of special drugs cannot lead to the expected result. Accordingly, after the age of 25, it is not advisable to increase a guy’s height using this method.
Adults can try to increase their height by doing swimming and special exercises several times a day. These methods for increasing growth are gentle. They may not help increase your height by the desired 10 cm, but they will significantly improve your health by making your body more resilient.
If a guy at 18 wants to be taller, doctors can make clear recommendations to grow faster:
- eat healthy and balanced, focusing on meat and dairy products;
- regularly engage in sports - swimming and gymnastics;
- sleep at least eight hours on a comfortable bed.
These tips will help a young guy increase his height at home, without resorting to radical methods.
Set of exercises
1. Standing on the floor, raise your hands up and clasp them together. Place your feet shoulder-width apart. Stand on your toes and stretch your whole body up. Then lower your hands, clasp them behind your back and stand on your heels. Do 10-20 times. 2. Standing on the floor, spread your arms out to the sides. Do 10-20 rotations with your arms, first in the shoulder joints, then in the elbow joints, and then in the wrist joints. After each approach, give your arms a rest and perform the exercise in the other direction. 3. Standing on the floor, feet shoulder-width apart, begin to tilt your head to the sides. When tilting your head, try to touch your ear to your shoulder. Do not raise your shoulder; perform 10-20 repetitions in each direction. 4. While standing, place your feet wider than shoulder-width apart. Bend down to the floor, trying to touch it with your fingers. Do at least 15 inclines. 5. Place your feet shoulder-width apart again. Bend back, trying to reach your heels with your hands. Also do at least 15 backbends. 6. Bend your right leg at the knee and press your right foot to the knee of your left leg. From this position, bend forward, touching the floor with your fingers. Perform 15 inclines for each leg. 7. Place a chair behind you. Pull your arms back and grab the back of the chair with your hands so that your grip is approximately at the level of your shoulder blades. From this position, do 20 squats without letting go of the back of the chair with your hands. 8. Place your feet together. Lean forward and touch your knees with your forehead. Do 20 inclines. 9. Sit on the floor with one leg extended forward. Bend the other leg and pull your foot back. From this position, bend forward 25 times so that your fingers reach your toes. 10. Lie down on the floor. Stretch your legs, place your arms next to your body. Alternately raise your legs at a 90-degree angle to the floor. Do 25 reps. 11. Lie on your stomach, straighten your legs, place your arms along your body. Raise your shoulders, head and legs and pull them up so that when viewed from the side, your body has the shape of a semicircle. Do 25 times. 12. Sit on the floor with your legs crossed cross-legged. Clasp your hands in front of your chest. Raising your arms up, stretch your whole body as high as possible. Perform 25 stretches. 13. Sit on the floor and stretch your legs forward. From this position, bend forward 25 times, reaching your knees with your head and your toes with your hands. 14. Lie on your back, place your hands on your waist. Raise your legs and try to touch the floor behind your head. Perform the exercise 25 times.
The physiological method of increasing height is more labor-intensive, lengthy and not as effective compared to the surgical method. But it does not cause complications, does not interfere with leading a normal life and forces a person to lead a healthy lifestyle.
Perform this set of exercises daily. Try to exercise 1.5-2 hours after eating. In addition to this complex, perform hangs on the bar several times a day. Hang as long as your arm endurance allows. Regular hanging relaxes the spine and allows you to grow the first centimeters after 1-2 weeks of classes.
Diet to increase height
To increase your height, you need to saturate your diet with healthy vitamins and microelements. The following components of a nutritious diet help increase growth:
- vitamins A, D, E;
- copper, zinc, iodine, iron;
- lysine, leucine, linoleic essential fatty acid.
Vitamin A is involved in protein synthesis, which strengthens bones and promotes the growth of all tissues. To grow, you need to regularly consume eggs, liver, butter and dairy products. Additionally, the diet should include foods containing the plant version of vitamin A. These foods include:
- pumpkin;
- carrot;
- grape;
- raspberries;
- carrot.
An excellent combination that brings maximum benefits to the body is fermented milk cottage cheese and carrot juice. In this case, a number of vitamins are absorbed, including A, C and E.
Lack of copper and zinc leads to growth retardation. In order for a 15-year-old girl to grow up, it is important to consume enough beef, liver, milk, egg yolks, vegetables and fish during puberty. More mature women also need to consume these products during pregnancy.
Lack of zinc and copper leads to delayed fetal development. During this delicate period, if possible, you should increase your consumption of nuts, beef and chicken liver. Pumpkin seeds are no less useful. The same set of foods should be consumed so that you can grow a few centimeters at the age of 18.
A very important element for growth is iodine. Its deficiency negatively affects all departments and functions of the body. It is important for children to consume sufficient amounts of iron-containing foods. To replenish iodine and iron reserves, it is recommended to eat prunes, dried apricots, seafood, liver, and greens. During the period of active growth of a child, these products can increase the volume of reserves of vitamins and microelements, which will have a positive effect on development.
As practice shows, a person under 25 years of age has a certain potential for increasing height. The result depends on how many centimeters a person would like to grow and the biological capabilities of the body. A balanced diet with a sufficient amount of necessary components plays an important role.
What does growth depend on?
The growth of the human body stops after reaching the age of 25. This process is influenced by many factors:
- Food – that is, how much it satisfies the body’s needs for vitamins and other substances that affect growth. First of all, these are: protein, calcium, phosphorus, iron.
- The presence of bad habits that “ideally” complement the damage caused to the body by poor ecology.
- Muscles, because if they are sufficiently trained (primarily this applies to the back muscles!), this “unloads” the spine, certainly making the growth process easier.
Food for growth
Calcium and iron help to grow, which means that dairy products should be present in the daily menu. But not the milk itself, but the products formed from it: cheese, kefir and cottage cheese. Apples are especially rich in iron. But food should be varied, because the body needs different vitamins.
Special supplements to increase height
Many people, not knowing how to grow quickly, believe that they can increase their height with the help of special supplements, such as zinc with vitamin D or calcium. But these elements are effective and necessary for growth only during the baby’s development. After 18 years, these substances do not help to grow, having a general strengthening effect on the body. The common belief in the important role of calcium in growth is also incorrect. An adult will not grow from consuming large amounts of calcium-containing medications or foods.
Modern medicine knows several special synthetic supplements, taking which you can grow by 2-5 cm. The following drugs will help accelerate body growth:
- Hygetropin;
- Nanotrope;
- Rastan.
Hygetropin is identical in composition to natural growth hormone. It does not contain synthetic additives and is absolutely safe. The effect of the drug is to accelerate the transport of amino acids to cells. This helps accelerate protein synthesis and activate the growth of bone and muscle tissue.
To change your height at home and gain the missing amount of growth hormone, it is recommended to use Nanotrope. This drug is based on the natural hormone somatotropin. It is offered in powder form, which is mixed with water for injection. The resulting solution is administered intramuscularly every day for three months. The drug has the ability to accumulate in the body, due to which a person gains height.
To speed up bone growth for adults and children, it is recommended to take Rastan. The main substance of the drug is somatropin, which is a natural growth activator. It is prescribed for a lack of somatotropin in the body in children, girls and boys who would like to grow even more at the age of 20.
In addition to special supplements, it is recommended to take a complex of vitamins and minerals that are necessary for the normal functioning of any person.
Special exercises to increase height
To increase height, you need to be physically active, these skills should be instilled in children from early childhood. Sports exercises help improve well-being and increase energy expenditure. To increase height, it is recommended to regularly perform the following exercises and engage in the following sports:
- muscle stretching;
- tennis lessons;
- football;
- swimming;
- aerobics.
For example, in order to become taller at the age of 13, you can additionally hang on the horizontal bar. To grow noticeably in a short period of time, it is recommended to perform hanging exercises daily for 30-40 seconds, repeating the exercises in three approaches. This helps stretch the muscles in the lower torso and allows you to increase your height by 3 cm.
The following exercise will allow a 15-year-old boy or a 16-year-old girl to grow a couple of centimeters. So-called “land swimming” increases height by stretching the muscles of the lower back. You need to do the exercise regularly as follows:
- lie on your stomach;
- extend your arms in front of you, palms down;
- carry out simultaneous lifting of the left arm and right leg, fixing the position for 3-5 seconds;
- then raise your right arm and left leg.
Among the many special exercises, the following should be highlighted, during which the spine relaxes and the lower back and hips stretch. The exercise is performed like this:
- take a position lying on your back on a flat surface;
- bend your knees and move your feet closer to your buttocks;
- bend over so as to form a bridge;
- hold at the top point for 15-20 seconds;
- repeat the exercise 20-30 times.
To achieve this goal, it is recommended to train regularly. It is important to create a set of exercises for yourself aimed at increasing your height by 5 cm or 10 cm. If you perform the exercises correctly, which can be combined with yoga, your posture and general well-being will improve.
What do you need to eat to grow?
There is a list of foods that are recommended for those who want to grow tall. Basically, foods to increase height are vegetables and protein foods. From school age, you should ensure that your child’s diet contains enough of:
- green vegetables (lettuce, asparagus, cabbage);
- meat (especially beef);
- fish (low-fat varieties containing huge amounts of polyunsaturated fatty acids);
- eggs (they contain almost all essential and essential amino acids);
- dairy products (hard cheese, cottage cheese, milk, sour cream - contain large amounts of calcium and vitamin D);
- water (a person is 65-70% water).
These foods promote growth and also strengthen bones. And also at any age the following should be excluded from a person’s diet:
- smoking (cigarettes, hookah, drugs);
- alcohol (all types);
- quickly digestible sweets;
- fast food food;
- semi-finished products.
The above food products disrupt the functioning of the gastrointestinal tract and endocrine glands. They inhibit the absorption of nutrients. This has a detrimental effect on the condition of the entire body, including the bone frame.
The main disease of the skeletal system associated with malnutrition is osteoporosis. This is a problem mainly among adults. For children, a dangerous health condition is rickets.
Not recommended for adults
There are special skeletal traction and osteosynthesis devices that are used in traumatology for healing complex fractures. Some doctors use these techniques for plastic surgery to lengthen bones. This procedure takes about six months and results in a height increase of 3-5 cm.
In order to increase the length of the body, both bones of the lower leg (tibia and fibula) or femur are specially broken. Their ends are fixed through the skin with knitting needles and arches at a short distance from each other. This begins a long process of fusion and stretching of the resulting callus. This option of “growth” is quite painful and is not popular among doctors. Since the benefits of using osteosynthesis on healthy bones are much less than trauma and the risk of complications after treatment.
Good dream
Science has long proven that quality sleep can increase growth. To grow 10 or 20 cm, it is important to follow these rules:
- sleeping on a hard mattress without a pillow;
- sleeping in a supine position;
- fall asleep no later than 21:00.
To grow at any age, you need to get enough rest, preferably on a hard surface. In the supine position without a pillow, the spine relaxes as much as possible, which leads to its lengthening. You won’t be able to grow overnight, but providing your body with quality rest is quite possible. Bedtime is also important. From 21:00 to 2:00 the body produces somatotropin and melatonin. The first is growth hormone, thanks to which we become taller. The second is the sleep hormone, which provides relaxation and quality rest.
It follows that the earlier a person goes to bed, the better the body rests and recovers. Accordingly, the production of hormones is much better. To achieve the goal of increasing height by age 20, you definitely need to sleep a sufficient amount of time, going to bed no later than 21:00.
To grow 2-5 cm at home, it is important not to overload your stomach with heavy food before bed. Dinner should be nutritious but light. For quality sleep, it is recommended to consume the following foods at night:
- dates;
- bananas;
- figs;
- tomatoes.
These quickly digestible, easily digestible foods allow you to saturate the body with vitamins and increase the level of melatonin in the blood. These recommendations can be taken into account by a guy or girl aged 18-20 who would like to increase their height.
Physical exercise
Physical exercises to increase height are suitable for young people who thought about the length of their body in childhood. A strong growth spurt in boys and girls occurs in grades 6-8. Then, after the summer holidays, children return to school who have become a whole head taller. Therefore, you should start doing stretching exercises at this age.
Several exercises that help increase growth:
1) hang on a horizontal bar or wall bars with straight arms. Stay in this position for 30 seconds every day. This method helps stretch the intervertebral spaces;
2) stretching. To do this, you can try to do the splits, stretch on the wall bars, near the dance machine;
3) bends and lunges. Try to reach objects nearby.
Excessive strength loads should be avoided during training. You need to choose what interests you more: building muscle mass or increasing height.
In the summer, it is advisable to conduct all classes outdoors. Sun rays promote the production of vitamin D in the skin. Also, time free from other activities and exercise should be spent outside.
How to increase a person's height visually
It is quite difficult for an adult to grow 5 cm or more using any method, but you can use other methods to visually increase height. Doctors say that increasing the height of any person is possible with the help of correct posture. If you stop slouching and watch your posture, you can visually appear taller. A straight back and straightened shoulders will help relieve excess tension from the muscles, preventing rapid fatigue. During adolescence, the body needs correct posture for the proper formation of internal organs.
If it is enough for a teenager to maintain correct posture, then an adult needs to take slightly different actions to become a little taller. First of all, you should visually enlarge your legs. Special insoles for shoes or high-heeled boots will help with this. Of course, the last option will help a girl 20 years old or older to make her height a little taller. To grow, you can use clothes that visually lengthen the lower part of the body - long skirts, tapered pants with stripes, buttons that run in a straight line from the throat to the hem of the clothing.
The right hairstyle will help a girl visually grow after 20 years. A shell, ponytail or high bun all create a feeling of height.
