Buzz
Although you can grow taller with proper body care, your height largely depends on your genetic traits. Once the growth plates in your bones fuse, you will no longer grow taller. This typically occurs between the ages of 14 and 20. If you're still in the growth phase, following a good nutrition plan and maintaining a healthy lifestyle may help you increase your height. Additionally, you can gain another 1.5 to 5 cm by doing daily spinal stretching exercises.
Steps
Adjust Your Diet
Adopt a nutritious and healthy diet to help your body grow. Proper nutrition is crucial to reach your potential height, the maximum height your body can achieve. Plan your meals around fresh fruits and vegetables, as well as lean proteins. Half of your meals should consist of vegetables, a quarter of lean protein, and the remaining quarter should be complex carbohydrates. Snacks could include fruits, vegetables, and low-fat dairy products.
- Lean proteins include chicken, turkey, fish, beans, nuts, tofu, and low-fat milk.
- Complex carbohydrates include whole grains and starchy vegetables like potatoes.
Kết hợp thêm protein vào chế độ ăn. Protein giúp xây dựng các khối cơ thể khoẻ mạnh, chẳng hạn như cơ bắp. Điều này có thể giúp bạn đạt đến chiều cao tối đa. Bạn nên ăn protein trong mọi bữa ăn, và bổ sung protein vào cả các bữa ăn nhẹ.
- Ví dụ, bạn có thể ăn sữa chua vào bữa sáng, ăn cá ngừ vào bữa trưa, ăn thịt gà trong bữa tối và ăn bữa phụ bằng phô mai.
Ăn trứng hàng ngày nếu bạn không bị dị ứng với trứng. Trẻ em ăn mỗi ngày một quá trứng có thể phát triển cao hơn những trẻ không ăn. Trứng giàu protein và các vitamin hỗ trợ phát triển chiều cao, hơn nữa lại rẻ và dễ chế biến. Bạn nên thêm một quả trứng vào một bữa ăn hàng ngày để phát triển chiều cao.
- Hỏi bác sĩ xem liệu bạn ăn trứng như vậy có an toàn không.
Tiêu thụ mỗi ngày một khẩu phần sữa dể hỗ trợ phát triển chiều cao. Sữa có chứa protein, canxi và vitamin để nuôi dưỡng cơ thể. Sữa là lựa chọn rất tốt, nhưng sữa chua và phô mai cũng là các nguồn sữa tuyệt vời. Bạn hãy kết hợp 1 khẩu phần các sản phẩm từ sữa vào chế độ ăn hàng ngày.
- Ví dụ, bạn có thể uống 240 ml sữa, ăn 180 ml sữa chua hoặc một miếng phô mai 30 g.
Uống thực phẩm bổ sung canxi và vitamin nếu bác sĩ đồng ý. Thực phẩm bổ sung có thể giúp bạn cao hơn nhờ chúng đáp ứng các nhu cầu dinh dưỡng của cơ thể. Canxi và vitamin A và D là đặc biệt quan trọng, vì chúng giúp cho xương chắc khoẻ. Bạn hãy tham khảo ý kiến bác sĩ để tìm loại thực phẩm bổ sung phù hợp.
- Ví dụ, hàng ngày bạn có thể uống viên đa sinh tố và thực phẩm bổ sung canxi.
- Lưu ý rằng vitamin cũng không giúp bạn cao hơn chiều cao được quyết định bởi gen di truyền của bạn.
Điều chỉnh thói quen sinh hoạt
Maintain good posture to appear taller. Although it won't actually make you taller, good posture can help you look taller. When walking, stand tall, keep your back straight, puff your chest, and lift your chin. While sitting, ensure your back is straight, your shoulders are pulled back, and your face is directed forward.
- Check your posture in front of a mirror or record yourself to review. Practice walking, standing, and sitting to maintain a confident posture.
Exercise for 30 minutes every day to strengthen muscles and bones. You may already know that daily physical activity helps keep your body healthy, but it can also contribute to increased height. Exercise helps build muscles and bones, which in turn enables your body to reach its maximum height potential. Choose an activity you enjoy to make it easier to stick with a daily routine.
- For example, you could play sports, take a dance class, hike, jog around your neighborhood, or rollerblade.
Get a good night's sleep to help your body recover. Muscles are broken down during daytime activity, and your body needs sleep to repair and grow stronger. Make sure you get enough rest to allow your body to recover and recharge. Sleep requirements for different age groups are as follows:
- Children up to 2 years old: 13 - 22 hours (infants need 18 hours of sleep).
- Children aged 3 to 5 years: 11-13 hours each night.
- Children aged 6-7 years: 9-10 hours.
- Teens aged 8-14 years: 8-9 hours.
- Teens aged 15-17 years: 7.5 - 8 hours.
- Adults 18 years and older: 7-9 hours.
Treat illness promptly, as it can hinder height development. When you are seriously ill, your body focuses energy on recovery, which can slow your height growth. Don’t worry, as you will catch up and reach your full height once you’ve recovered. Seek medical treatment to get diagnosed and treated.
- Even if you experience a temporary setback due to illness, you can still catch up and reach your maximum height by following a good nutrition plan and taking proper care of yourself.
See a doctor if you are concerned about being shorter than average. Having a smaller physique can be a natural feature of your body, and that’s perfectly fine! However, you may feel concerned if your family members are all taller than you. Talk to your doctor to find out if your height is lower than expected due to a medical condition that requires treatment.
- Conditions like hypothyroidism, growth hormone deficiency, Turner syndrome, and other serious health issues can hinder height growth.
Advice: If you have a condition that hinders your height growth, your doctor may recommend growth hormone supplements. This method can help address stunted growth, although it will not allow you to exceed the height limit determined by your genetics.
Stretching to achieve your maximum height
Lie down and extend both arms over your head. Lie flat on a mat or the floor. Stretch your arms above your head as far as possible, and also extend your legs as far apart as possible. Hold this position for 10 seconds, then relax.
- This move helps lengthen your spine and prevents it from compressing. Although it won’t directly affect bone growth, it can help increase your height by about 2.5 to 7.5 cm by stretching the spine. Perform this stretch daily to maintain the results.
Twist your upper body while lying on your back. Lie on the floor or a mat. Stretch your body out, then lift both arms perpendicular to your chest. Press the palms of your hands together, then slowly lower both arms to the left at a 45-degree angle to twist your upper body. Hold the position for 2-3 seconds, then twist to the other side. Continue this twisting motion, alternating sides 5 times.
- Perform this exercise daily to maintain spinal elongation.
Lie down, extend your arms over your head, and lift your hips off the floor. Lie on the floor or a mat, extend your arms over your head with your palms pressed together. Then, bend your knees and press your feet together. Next, push your feet and upper back down into the floor to lift your hips off the ground and stretch your spine. Hold this position for 10 seconds, then lower back down.
- Perform this stretch daily to maintain maximum height.
- This stretching exercise will help lengthen your spine by reducing pressure on it.
Lie on your stomach and stretch your arms and legs. Flip onto your stomach and extend both arms and legs as far as possible. Slowly lift both arms and legs to arch your back. Hold this position for 10 seconds, then exhale and lower your limbs back to the floor.
- Perform this exercise daily to maintain the results.
- Like other stretching exercises, this move helps elongate your spine, allowing you to achieve your maximum height.
Advice
- Look at the height of your parents to estimate how tall you will be. Your height is largely determined by genetics, so you will likely reach a height similar to that of your parents.
- Most people stop growing taller after puberty, usually between the ages of 14 and 18.
- Once growth stops, your body will no longer increase in height.
Warning
- Do not ask others to help stretch you in an attempt to grow taller. This method does not affect growth and often causes pain in the neck, arms, and shoulders.
- Consult with a doctor if you're concerned about your height.
