Increasing height: 5 tips to grow taller even after puberty | The Times of India (2024)

Several factors contribute to our overall height. Right from your diet to genes, everything has a role to play in determining your final height when you grow up. Your genes account for only 60 to 80 per cent of your height and you cannot control it. But you can control the remaining factor that contributes to about 40 to 20 per cent of your overall height. From age 1 and puberty, most people grow 2 inches taller every year. After hitting puberty, it increases at the rate of 4 per cent till you reach the age of 18 years. Growth after this period slows down or completely stops. It makes many people wonder, especially those unhappy with their height, if it is possible to gain height after puberty. The answer is yes. You may increase your height by a few inches by making some simple changes in your routine.

A healthy and well-balanced diet is necessary for the overall development of the body and mind. Food rich in vitamins and minerals keeps your internal system working and also cuts down the risk of developing chronic diseases. Including food items like fresh fruits, vegetables, fish, whole grains and dairy in your diet can help to strengthen your bones and maximise your growth potential. The two most essential nutrients are Calcium and Vitamin D which promote bone density.

Exercising has many health benefits, one is increasing your height. Regular exercising improves your health, strengthens your muscles, bones and helps to maintain a healthy weight. Staying physically active is even more essential from childhood to grow and improve overall health. But taking it up even in adulthood can help you add a few inches to your height. Strength-building exercises, yoga, jumping rope, and biking all can help to increase your flexibility and grow a few inches taller.

Read more: Teens of these zodiac signs crave space from their parents

Hunched shoulders, text neck and curved spine can make your look a few inches shorter than your actual height. If you will not correct your posture, these curves may shift to accommodate your new posture. It will also cause pain in the neck and the back. When working on your laptop or just scrolling through your cell phone, take a break and check your posture. When you have to sit all day in front of the laptop, keep a pillow on your back to correct your posture. You can also practise exercises to improve your posture.

Occasionally skimping on sleep for fewer hours won't shun your growth that much. Once it becomes a regular thing it will impact your height, especially in adolescence. When you sleep, your body releases Human growth hormone (HGH). The production of this hormone goes down when you fail to get a sufficient amount of shut-eye. Babies need more sleep than adolescents. As they grow up the requirements for sleep decrease. So, try to get an ample amount of sleep to stay fit and healthy.

Read more: Teens of these zodiac signs crave space from their parents

The food we eat is the primary source of vitamins and minerals that helps us to grow and stay healthy. But sometimes food cannot provide you with all the nutrients required by your body. So, to meet the requirements, you can add supplements to your diet. For some people, supplements can help to increase height in children and combat shrinking in older adults. Supplements like synthetic HGH, Vitamin D or calcium can prove to be quite beneficial for those trying to increase their height by a few inches.