- Get Adequate Sleep
Adequate sleep is essential because the body grows and regenerates tissue during rest. Our brains release Human Growth Hormone specifically when we are in the slow wave and deep sleep cycles. So, if you’re not getting adequate sleep, this will result in low amounts of HGH being produced thus keeping you from growing to your maximum height.
Fortunately, there are several things you can do to get adequate sleep. For starters, make sure to manage your time so that you have enough hours to sleep even after a long day. Secondly, create a conducive sleeping environment to ensure that you get your beauty sleep. Eliminate factors that can interfere with sleep like strong lights and noises. Also, avoid drinking caffeinated drinks before going to bed because they will steal precious sleeping time.
Instead of coffee, opt for chamomile tea before retiring to bed since it has the ability to induce sleep. In addition, taking a warm bath just before bedtime can greatly improve your quality of sleep.
- Eat Healthy
Get Enough Vitamin D
Vitamin D is a vital nutrient for healthy bone development, especially in children. You can get vitamin D from foods such as fish, mushrooms dairy products, eggs, pork, alfalfa, and tofu or by getting adequate sunlight exposure.
Get Enough Calcium
Intake of calcium is also very important since bones require this nutrient to grow and develop. Rich sources of calcium mostly include cheese, soybeans, sardines, green vegetables, dairy products and fortified cereals.
Increase your zinc intake with foods such as peas, asparagus, eggs, chocolate and oysters to further promote healthy development. Zinc is especially important in children since lack of it causes stunted growth.
Load Up On Other Essential Nutrients
Other nutrients apart from those mentioned above should not be ignored too since they also contribute to proper growth. You need carbohydrates to energize cells as well as sufficient amounts of protein to provide your body with the essential building blocks it needs to grow. If there are any nutrients lacking in your diet, you can bridge the nutritional gap by taking supplements.
Develop a Good Eating Schedule
As a general rule of thumb, you should have three balanced meals throughout the day. Eating healthy snacks in between meals will also keep your metabolism up and hence promote healthy growth.
- Engage in Sports or Regular Exercise
Engaging in regular exercise or playing your favorite sport is one of the best ways to grow taller. Children and teens are always encouraged to be physically active as this promotes growth. Even if you’re past the age of 18, you can still add a few inches to your frame before the growth plates close when you reach mid-twenties.
The science behind how physical activity affects growth is simple. If the body is physically active, it demands more nutrients. Consequently, an increase in nutrient intake translates to growth. What’s more, participating in sports and exercising regularly helps in stimulating growth hormones.
When combined with a healthy diet and adequate sleep, exercising on a regular basis will help you grow taller.
- Form a Habit of Practicing Good Posture
If you already have a bad posture, fret not. There are many stretching exercises that can correct damage caused by poor sitting habits. The ideal exercises to perform will depend on the type of abnormal spinal curvature you’ve developed. To prevent damage to your spine, make sure to practice good posture habits in the first place. Good posture habits take time to master and there are many ways to incorporate them into your daily routines.
For starters, keep your shoulders back and chin up all the time when walking. If you often use a computer or other handheld gadgets like tablets and smartphones, avoid using them for excessively long periods or take frequent breaks if you have to utilize them for significant amounts of time. Exhaustion will cause you to sit in awkward positions that put undue pressure on your spine or neck. You should also educate yourself about proper ergonomics when using these devices. Even though good posture habits won’t make your grow, they can very well help you look taller.
- Make an Effort to Keep Your Immune System Strong
Citrus fruits such as grapes, oranges and lemons are particularly rich in antioxidants and they help counteract the damaging effects of free radicals to keep the body disease free. On the other hand, foods such as fish, cod liver oil and nuts provide abundant omega 3 fatty acids, which are known to boost immune function.
- Drink Plenty of Water
You need at least 8 glasses of water a day for optimum health. Another great way to keep your body hydrated is to eat water-based fruits and greens like watermelons and cucumbers.
- Keep Away from Factors that Hamper Growth
Certain growth inhibitors can keep you from attaining into your inherent height and you can keep these external factors from affecting your height by avoiding them.
Drugs and ******* are two of the most common growth stunting factors that should be avoided at all costs since these substances interfere with normal growth. Steroids have also been found to stunt growth when taken at a young age. These drugs should therefore not be used if you’re still a teenager because they tend to inhibit bone development by closing your growth plates. In fact, research shows that children and teens who use asthma medications containing small doses of budesonide (a type of steroid) usually grow an inch shorter than their healthy peers.
Apart from steroids, drugs, and *******, caffeine can also interfere with growth especially in young children. It doesn’t inhibit growth directly but keeps you from sleeping soundly. Since both children and teens require 8 to 11 hours of sleep to develop properly, too much caffeine will cause inadequate sleep, which in turn leads to a short height.
- Consider Using “Grow Taller” Supplements
To stay safe, opt for height enhancement supplements that contain 100% natural ingredients. One of the best examples is Ashwagandha. This herbal product is an “Indian ginseng” featuring several minerals that broaden bone skeleton and density. As a result, consuming it can improve your height if you still have a growing body. For the best results, mix 2 tablespoons of Ashwagandha with milk and drink the mixture before going to bed.
- Seek Medical Assistance
Some childhood conditions such as rickets tend to stunt growth at an early age. These conditions also make it difficult to grow fully when one reaches full physical maturity. A doctor will be able to suggest healthy lifestyle choices that will help you reach as close as possible to your maximum growth potential.