What to do to increase height?
Height is one of the appearance characteristics that affects a person’s social desirability and the level of satisfaction with appearance. You may have seen people looking for different ways to increase their height or parents worried about their children’s height since childhood. Yes, height is indeed considered a significant factor in our self-confidence. You can talk to a bone and joint specialist.
But sometimes, we can’t do anything to grow taller because height is a hereditary trait. That is, our height is affected by the height of our parents, and their characteristics are transmitted to us through chromosomes. In this regard, what is the duty of someone whose parents are short? Are all doors closed to this person? Or are there ways to increase height that can make this person taller?
What are the factors affecting the increase in height?
Genetics
The most influential factor in increasing height is genetic factors. Scientists have proven that 80% of a person’s height is inherited from their parents. So, if you have short parents, you should rely on the remaining 20% and find ways to increase your height at the right time.
Of course, remember that height is a multi-gene trait; your parents may be short or average, but others in your family may be tall, and you are lucky enough to have the tall trait. Inherit from them.
Nutrition
Correct and complete nutrition is a factor that can be effective in increasing height. Nutrition during the fetal period, puberty, and adulthood effectively increases height. Usually, those who suffer from malnutrition are short people because their body needs are not met. The presence of zinc in the diet is an effective factor in increasing height. You can get a useful and effective diet plan to improve your height by visiting a nutritionist.
Postnatal diseases
A sick person needs more metabolism to deal with foreign and pathogenic factors. Resting and eating a diet that meets a patient’s needs will stop growth.
Environmental factors
The environmental conditions in which a person is from birth to adulthood affect the health of the body and the rate of height growth and even weight gain. A baby who has a low birth weight and height, who is not properly cared for after birth, or who is exposed to cigarette smoke definitely cannot have proper growth conditions. So, it is more likely that he is not tall.
At what age is it possible to increase height?
Considering that many people are interested in height increase, it is natural to establish a height increase clinic. Some of these centres start working with slogans such as guaranteed height increase, height increase in one day, etc., and by the way, these sentences are so attractive that some people may spend vast amounts of money in this direction. But are these things practical? Or is it applicable to all people?
It is better to pay attention to the structure of bones and how they grow.
The epiphysis region exists in long bones, such as the femur and tibia. This part is productive and increases height with cell proliferation as long as it is cartilaginous and not yet hard and bony.
So, how long is this cartilage and productive area? As long as the growth hormone is secreted, that is, until the end of puberty, this area is in the cartilaginous bone, and it is possible to increase height.
Upon reaching puberty, with the release of male sex hormones (testosterone) and female sex hormones (estrogen), cartilage plates close and become hard bone tissues, and height increases after the closure of growth plates. In other words, height increases after puberty is possible. It is not.
Height growth in boys up to what age is possible?
The appropriate height for 15-year-old boys depends on their inheritance and puberty. Height growth in boys starts later and continues after puberty until late adolescence. The way to increase height at age 15 for boys is to have a proper diet containing nutrients and stretching and strengthening exercises.
Height growth in girls is possible up to what age?
Because puberty occurs in girls at a younger age, growth stops earlier in them. The proposed solution for teenage girls who ask what to do to make their legs grow is no different from the solution for boys and is based on proper nutrition and exercise.
What are the ways to increase height?
Height increase is not possible after the growth plates are closed. However, with actions at a younger age, he increased the height increase process.
Lifestyle changes to increase height
One essential element of a healthy lifestyle is a proper and sufficient sleep pattern. If you want your body to be healthy, you must sleep enough. Growth hormones (HGH) are released during sleep and intense sleep cycles.
Height increase in teenagers requires 8 hours of deep sleep, so the brain secretes growth hormone, which causes the desired height growth.
To have a proper sleep pattern, observe the following:
- Avoid caffeinated drinks two hours before going to bed.
- Sleep in an environment with no light or noise; Never go to bed with a mobile phone.
Follow a diet to increase height.
To be tall, you must eat healthy foods and avoid foods with no nutritional value. You must know how to use:
- proteins
- Calcium
- magnesium
- Vitamin D is necessary for bone growth and height increase. Below, we will mention the impact of these nutrients and their rich sources.
Calcium
Calcium is effective in the strength and growth of bones. For this reason, dairy products such as:
- milk
- yoghurt
- Cheese
People who are lactose intolerant and cannot drink milk can use lactose-free varieties or replace almonds, which are rich in calcium.
Vitamin D
Vitamin D is very important for bone growth and the prevention of osteoporosis, especially in children. It is obtained from sunlight and foo
- Fish
- egg
- mushroom
- And dairy products in the diet greatly impact the supply of this vitamin.
Due to the fact that today our lifestyle is such that we are not exposed to pleasant light, many people suffer from vitamin D deficiency, for this reason they must use supplements.
Vitamin D is a fat-soluble vitamin whose high amounts are deposited in the kidney and liver. Therefore, you should not take vitamin D supplements arbitrarily. We advise you to consult an online nutritionist about how to take vitamin D supplements and how to diagnose vitamin D deficiency.
Zinc
Zinc deficiency in children has serious consequences, such as short stature. Therefore, it is better to include food sources that contain zinc, such as beans, eggs, and chocolate, in the household basket. A child nutrition doctor can help provide nutrients and increase the child’s height by giving a proper diet.
Protein
Proteins are the most essential nutrients for the growth of cells and bones. Without protein, cells cannot replicate.
- dairy
- Red Meat
- mushroom
- Eggs are one of the primary protein food sources.
Exercise to increase height
Movement and exercise increase the need for and absorption of food, the circulation of bone minerals, and the secretion of growth hormones. Exercising is recommended to increase height after the age of 20. So, if we want to increase height, we should do exercises to increase height.
It is not bad to know that Android programs that claim to increase height by 10 centimeters in a week also claim to increase height by exercising.
What sports increase height?
Basketball and volleyball to increase height
You must have seen that volleyball or basketball players are tall. Were these people tall when they entered these sports, or did they grow taller by doing sports? Yes, it is true; these two exercises have a significant effect on increasing height by stretching the muscles of the body.
If you want a quick way to increase height, try exercising for a week. Record your height at the beginning and end of the week, and you may be surprised by the result.
Swimming to increase height
Swimming can also be effective in growing a person’s height by stretching the body’s muscles.
- bar fix
- Roping
- badminton
- Tennis is another sport that is recommended to increase the height of adults.
Is surgery to increase height effective?
Height growth continues in boys until the age of 25 and in girls until the age of 20. But if someone after this age wants to increase his height, is this possible?
One of the ways to increase height after the age of 25 is surgery. The surgical method, 5 centimeters are added to the person’s height. Of course, don’t forget that no surgery will be without risks and complications. However, to familiarize you with this method, we will mention its steps.
- The bone is cut in this step, and a unique device is placed between the pieces.
- One week after surgery, 0.75 to 1 mm stretching is done on the organ daily. Considering the 5 cm height increase, this stage should last between 50 and 70 days.
- The last stage is stabilization, which should take almost twice as long as the previous stage.
This operation is not only performed in cosmetic cases. It is also used for those whose legs are different in length due to disease, tumor, or accident.