How to grow taller after 18? is it possible?

How to grow taller after 18?

Millions of people are asking the same questions but in a different way how to increase height?

Take a look at the most asked questions on the internet.

  • How to grow taller after 20?
  • How to grow taller after puberty?
  • How to grow taller after 18 naturally?
  • Exercises to increase height naturally!

Many people around the globe are unhappy with their height. Height is, was, will be the most asked question because it is directly related to your confidence. Before discussing whether it’s possible to change your height as an adult, it’s important to consider what determines your height in the first place.

How to grow taller after 18
Image by WikiHow

The easy answer is genetics, it’s 100% true, but that isn’t quite the whole story. There are many factors that stimulate your height.

Table of Contents

Factors responsible for height growth

1. proper diet

Malnutrition during the growing years affects the growth of the child. If you get enough nutrition you’ll likely reach your full potential. Your diet should consist:

  • fresh fruits
  • fresh vegetables
  • whole grains
  • proteins

Vitamin D also promotes bone health. Common sources of vitamin D include sunlight, milk, and egg yolks. If you aren’t getting enough vitamin D in your diet, It may affect your growth.

2. Supplements with precautions

There may be some cases where supplements may be appropriate for growth. If you have a condition that affects your human growth hormone (HGH) production, you may require a supplement containing synthetic HGH. In all the other cases, you should avoid taking supplements that promise about height.

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3. Proper sleep

Proper sleep is very essential for growth. This is because the body releases HGH while you sleep. If you are not getting enough sleep, the production of this hormone may decrease, resulting in poor growth.

It’s suggested that children aged below 14 should sleep around 10-12 hours   People aged 14 and above should sleep between 8-10 hours.  

4. Active lifestyle

Regular Exercises in puberty may alter your growth. It strengthens your bones and muscles. It helps you to promote HGH production. Children in teenage should get at least an hour of exercise a day.
They should focus on:

  • strength-building exercises, such as pushups.
  • flexibility exercises, such as yoga.
  • aerobic activities, such as jumping rope.

In addition it helps you maintain your overall health.

This is how we grow

As you grow up, your bones get longer. Everyone has Epiphyseal plates(growth plates) at the ends of their bones(The dark line you see above both “ankles”). As you grow, these plates are added onto. When you hit puberty, they are added onto rather quickly.

Growth plates in human
Image by Jenjdanna

Between age 1 and puberty, most people gain about 2 inches in height per year. Once you hit puberty, you may grow at a rate of 4 inches per year. However, everyone grows at a different pace. For girls, this growth spurt(time during which your baby has a more intense period of growth) typically begins early in the teenage years. Boys may not experience this sudden increase in height in their early teen years.

In general, height in twins is correlated. That means if one of the twins is tall, the other is likely to be tall as well. Based on the studies, it is estimated that your height is 60–80% determined by your genetics.

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It is partly in the X chromosome and chromosomes 7, 8, and 20.The other 20–40% is due to environmental factors like nutrition, physical activities, etc…
In Japan, the population had access to more fish protein and the average height of the country increased three inches after the war.

The takeaway here is that people who can afford to eat, and eat well, will be taller over generations. It’s no guarantee that you’ll be taller through eating. But proper nutrition through the years may add a bit to your genetics.

Even with a healthy diet, most people’s height won’t increase after their puberty. The reason why your height stops increasing is your growth plates close around age 16 in women and somewhere between ages 15 and 19 in men.

epiphyseal plates
Image by Quora

Stretching Techniques Can not Make You Taller:

Additionally, A common height myth is that certain exercises or stretching techniques can make you grow taller to some extent. This is a quarter true. Hanging and stretching can reverse the compression, making you slightly taller, but this is a temporary change. You feel taller until your spine compresses again. Unfortunately, there is no good evidence to support these claims.

Weight Lifting does not affect Your Height:

people worry that exercise, especially weight lifting, stops you from growing height. Some of this concern is true to the children, whose growth plates haven’t closed.

However, most research shows that weight training is safe and beneficial for all ages, as long as you perform it well. Moreover, many studies have shown that weight training before adulthood does not decrease growth.

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A Healthy Lifestyle in puberty May Help You Reach Your Height Potential:

Many children may eat enough (or even too much), but diet quality is often poor. Because of this, many individuals in modern society are deficient in important nutrients like vitamin D and calcium, which are important for bone growth and overall health.

Some research has shown that nutrition may play a larger role in height in women than men. Other lifestyle choices, such as smoking, alcohol consumption may also ruin your growth. However, it is important to remember that a person’s final height is still mostly due to genetics. You reach your peak height when you’re done with puberty. 

The conclusion

Your height is 60% – 80% determined by your genetics. Weight lifting doesn’t affect your growth. Exercises or stretching techniques can not make you tall. Nutrition may play a major role in height in women than men. Love yourself for being what you are. Do not take height increasing syrups and medicine. This may harm your health also.

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Mujja Saikumar, founder of The Muscly Advisor is an Aeronautical engineering graduate formed an obsession with fitness and helping people to clear all the health and fitness-related doubts through Blogs, videos, and social media. Instagram | Facebook | Twitter

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