Did you know that the growth of children and teenagers can be influenced? Contrary to popular myth, young people today can win with genetics and outgrow their DNA a bit. Bones naturally grow until around 18-21 years of age and you have the chance to increase your height by a few centimeters and even become tall before 18. This article reveals the 11 most effective ways to grow tall in 2022.
If you are missing a few inches or more to your full happiness, this shortened program for height describes what to do and what not to do to grow taller. At the beginning you should calculate the height potential, which you inherited from your parents. If you work systematically and you still have a few years to go before you reach puberty, you are probably able to grow beyond your genetic potential.
1. Don’t slouch, straighten your back!
Start with your posture – it’s the easiest thing you can do. You’re still growing, so at this time, your posture is modeling your spine for life. Would you rather look like a specimen of health or like The Hunchback of Notre Dame?
Right now, with the correct posture, you will start to appear taller. So pay attention to your posture when sitting, lying, standing and walking.
- Don’t hunch your back or neck.
- Try to keep your shoulders slightly back and outstretched.
- The spider posture corrector will help you establish the habit especially in the beginning. No one will notice that you are using it.
2. Take care of your sleep
“Children grow when they sleep” – is a true saying! Sleep is one of the most important factors for growth.
According to research, human growth hormone is released at its highest level during the first phase of sleep. This hormone plays a key role in growing taller. Therefore, if you want to grow taller as a child / teenager, the easiest and simplest way is to ensure that you get enough quality sleep.
- Teenagers need 8-10 hours of sleep. Children ages 6-12 need 9-12 hours of sleep .
- Start going to bed early – ideally at 10 in the evening.
- An active lifestyle will improve the quality of your sleep.
- Give up heavy dinners especially before bedtime.
3. Improve your diet
The influence of nutrition on growth can be almost as powerful as the influence of genetics. When I was a kid, my mom would repeat phrases like, “Eat or you won’t grow,” over and over like a mantra. Nutrition can be compared to the role of building materials. From weak materials you will build a small and not very sturdy house, and from solid materials you will create a real skyscraper. Malnutrition is a common cause of stunted growth in children and adolescents. This happens in poor countries and societies around the world, for example. For example, North Korea vs South Korea. In developed countries, children and teenagers tend to eat fast food, processed food, and sweets. Don’t do what your peers do. By eating tasty and healthy meals, you will reduce the gluttony and desire to reach for unhealthy meals and snacks. A diet rich in all the above ingredients will help you grow taller quickly. Your perfectly planned diet must consist of the right amount of calories including: protein, complex carbohydrates, healthy fats. Also remember to include water, vitamins and minerals.
- Calculate your calorie needs by CPM calculator
- Ask your mom to help you prepare meals for the day.
- An oatmeal shake once a day is a good idea for a healthy and nutritious meal.
- Eat several servings of fruits and vegetables every day.
- Use food storage containers.
4. Eat more complete protein
Protein is a building material – it acts as a brick for your bones, muscles and entire body. Amino acids are essential for the development of all muscles, bones, organs, tissues and cartilage in the body, especially during the adolescent and puberty phases in children/teens. Amino acids also affect the amount of growth hormone secreted in the blood! Scientific studies have shown that eating enough (within reason) complete protein, results in increased growth hormone production by the pituitary gland.
- Eat protein products: eggs, meat, fish, cheese, whey, dairy, beans, quinoa, peas, broad beans, chickpeas, lentils, nuts
5. Calcium and minerals – the building blocks of bone
Minerals have various functions in your body: they are the building blocks of your bones, teeth, hair and skin, they maintain the acid-base balance, affect metabolism, and ultimately help you grow taller.
Minerals work together with vitamins and are equally important. Some minerals play an important role in building bones and increasing growth, so you need to keep them in mind in your program for growth.
Calcium is the most common mineral in the human body, making up 1.5-2% of body weight. An adult human has about 1.2 kg of calcium in them with 99% of it in the bones .
- Get these minerals calcium, magnesium, zinc and phosphorus in your diet daily.
- Sources of calcium include: milk (preferably unpasteurized), dairy products: cheese, yogurt, kefir, cottage cheese, cream, canned fish
6. Vitamins – the silent helper of growth
If you plan to be healthy and grow taller, you can’t do without vitamins. Vitamins are chemical compounds necessary for the proper functioning of the body. And although they are often needed in small quantities, they have very important functions, affect the majority of biological reactions, including bone growth (bone tissue building) and hormone synthesis (e.g. growth hormone). Vitamins must be supplied to the body with the daily diet.
- Vitamins that are particularly important for growth: A, B6, B9, B12, C, D, K, K2
7. Drink water
What can a glass of plain water do other than quench your thirst? A child or teenager is made up of about 65% water, which significantly affects body height. Water helps the body function properly and allows for efficient absorption of minerals, vitamins and proteins. Water is essential for the functioning of organs in the body. Water cleanses the body of toxins, aids the digestive system and metabolism, helps you gain weight and ultimately increase height gain. A healthy intervertebral disc, cartilage in the body, including all joints are composed primarily of water. Water participates in the transport of growth hormone.
- If you’re tired of nauseating water, kill the routine and start drinking juices too, such as watermelon, carrot, cucumber, grapefruit or orange. This will add extra vitamins and fiber from fruits and vegetables to your diet.
- Avoid drinking sodas as they can lead to osteoporosis.
8. Be careful with milk
High-quality milk can support the bone development of children and teens looking to grow taller. However, the milk sold in stores today can most often hardly be called healthy. Genetically modified feeds, raising animals in unhealthy conditions, and pasteurization-these factors affect the quality of milk.
In 1936, Dr. Price conducted a systematic study on caries. During the pasteurization process (heating it to 100 °C in 1 minute or to 85 °C in 30 minutes), all the enzymes (which help digest milk) and most of the vitamins are lost, and the organic calcium ions are converted to an unabsorbable inorganic form. Skim milk is completely devoid of fat-soluble vitamins, and it is the 2% fat addition that is the prerequisite for calcium absorption in the small intestine…” In 1980, a 12-year study was initiated on a group of 77761 women aged 34-59 to see if milk consumption and a diet rich in calcium would reduce the risk of bone fracture. No link was proven between frequent milk drinking and fewer fractures . There are very many similar studies, which I described in the e-book (no space here).
To drink milk or not to drink milk?
Instead of pasteurized cow’s milk, try choosing unpasteurized goat’s milk. Although it is more digestible, judge for yourself how you feel after drinking it, whether you feel bloated, etc. Remember that not every body tolerates any milk well, even the best milk. People who have trouble digesting the lactose in milk can only harm themselves. You should decide for yourself if your body tolerates milk on its own, and if so – choose unpasteurized. If you need a precise answer – you can do a food intolerance test.
9. Play sports
Your height can sometimes shoot up like a rocket, especially if you exercise throughout your teenage years. When you exercise, your pituitary gland secretes up to several times the amount of growth hormone. Exercise and sports especially outdoors accelerate the growth of the body, bones, cartilage and musculoskeletal system. Regular exercise lowers the level of stress hormones in the body and releases endorphins, the happy hormones that will improve your mood and can improve sleep. If you want to grow taller, you should make sports a habit. So instead of sitting at home and playing on your smartphone, go outside and play something on the field. Take the stairs instead of opting for the elevator.
- Highly recommended activities for kids and teens include running, basketball, soccer, volleyball, skipping and other high-intensity sports.
- Sign up for a sports team if there is one available at your school. Team sports foster a sense of competitiveness, shape character and allow you to burn off excess calories. You simply enjoy the sports game and have fun with your classmates on the field. And at the same time you are actually exercising hard and stimulating your bones to grow.
- If you don’t know any other way to exercise, you can sign up for a gym pass. A gym pass increases your motivation to exercise. Strength training helps you grow taller, builds your physique, gives you energy and boosts your confidence.
10. Stretch yourself
In addition to intensive sports, you should do muscle stretching exercises called stretching. Your school’s P.E. teacher knows what he’s doing, because a solid warm-up and stretching is necessary before playing sports to avoid injury. It does not matter whether you do it before a volleyball match or lifting weights in the gym. Additionally, did you know that tense muscles and tendons can create some resistance, hindering bone growth and development in children and teens? Stretching muscles and tendons removes the resistance to bone and creates optimal conditions for bone growth.
- Do top-to-bottom body stretching exercises 5 times a week, familiar from P.E. class.
- Ride a bicycle with a slightly elevated saddle
- You can sign up for yoga or do selected exercises such as cobra
- Hanging on a bar reduces the compression of the spinal discs and causes decompression. Systematic hanging usually allows you to be about 2 cm taller.
11. Avoid unhealthy habits
Apart from various measures that will help you grow taller, there are also factors that are very effective in inhibiting human growth. Addiction to smoking cigarettes, drinking alcohol or eating too many sweets hinders your growth and ultimately causes many health risks.
However, these are not all things that hinder your growth. There are as many as 10 of the strongest growth inhibitors for kids and teens that I’ve detailed.