December 19, 2016

How to Get Taller Fast

Unfortunately, there is no way of putting inches on your frame instantly. Growing taller is mostly about genetics. 60-80% of your height is determined by the DNA that your parents passed down to you, whereas about 20-40% of your growth is influenced by your environment. This means your diet, your health, how much exercise you do, and how much sleep you get. Until your growth plates (the areas where your bones grow) close you will keep growing, and a good diet, healthy exercise and lots of sleep can help you get taller in this period than you would otherwise.[1] For most people your plates close in your early twenties, and after that you are not going to gain any inches naturally.[2]

Method One of Three:
Getting Taller with Diet, Vitamins and Minerals

  1. 1
    Eat right. A balanced diet filled with plenty of healthy nutrients will help you to grow strong and healthy and reach your full height. That means staying away from the cakes, sodas, and pizzas and reaching for the salads, whole grains, and fish. If you're having trouble motivating yourself to eat these foods, search for different recipes and look for combinations of food that you find appealing.
    • To get a clear view of what equals a healthy balanced diet that includes protein, fruit, vegetables, grains and dairy, look at the USDA myplate website.

  2. 2
    Include lean protein in your diet. Proteins are the building blocks for the things that help you grow tall and strong, your bones, muscles and cartilage.[3] So eating a good amount of foods from the protein foods group is important if you want to maximise your potential height. The recommended amount varies by age, gender and how much exercise you get.
    • Girls aged 9-18 are recommended the equivalent of 5 ounces daily.
    • Boys aged 9-13 are recommended the equivalent of 5 ounces daily.
    • Boys aged 14-18 are recommended 6.5 equivalent ounces daily.[4]
    • Protein foods include lean meats, poultry, fish, eggs, nuts and seeds.

  3. 3
    Get enough vitamin D. Vitamin D helps you grow stronger bones and promotes muscle growth in children.[5] A deficiency of vitamin D has been linked to stunted growth and even weight gain in teenage girls, a recent study has found.
    • Foods rich in vitamin D include oily fish, mushrooms, and fortified cereals.[6]

  4. 4
    Put zinc into your body. Although the studies are far from conclusive, the scientific evidence may point to a possible connection between zinc deficiencies and stunted growth.[7] That means get your zinc or risk the possibility of stunting your growth. Some foods that are good sources of zinc include:
    • Seafood, especially shellfish.
    • Lamb.
    • Spinach.[8]

  5. 5
    Get plenty of calcium. Again, there is little direct evidence between calcium and getting taller, but calcium is an essential ingredient in helping you grow strong bones which are important for growth.[9]. Most of your calcium will come from dairy products. It is recommended that boys and girls aged 9-18 should consume the equivalent of three cups of calcium-rich diary foods a day.[10]
    • Dairy product that are high in fat are not recommended.
    • Cream, cream cheese and butter, are dairy food that has little calcium in.
    • Alternatives to diary products for your calcium include tinned fish, leafy greens, soy products, and calcium-fortified juices, cereals and bread.[11]

  6. 6
    Avoid certain foods. As well as avoiding too much fatty and salty food, there are reports that some generally healthy foods might have a negative impact on your height. You should have a balanced diet, and these are not hard facts, but consider lowering your intake of soy products, tomatoes and broad beans.[12]
    • It is more important to have a healthy and balanced diet than not eating these three things.

  7. 7
    Consider taking vitamin supplements. You can top your intake with basic multivitamins you can buy at the store. You could also focus in on vitamin D and zinc by purchasing vitamin tablets just for these two important elements. Cod liver oil tablets are also easy to find and are an excellent source of vitamin D and great for your bones and joints.[13]
    • Other more concentrated and potentially harmful supplements, including Ipriforne and Glucosamine, are reported to promote growth.[14][15].
    • Before considering one of these supplements always talk to your Doctor.

  8. 8
    Be wary of miracle cure products. You may come across some supplements that claim to be able to make you taller miraculously. Remember, if your plates have fused you are not going to gain inches. Some products may claim to be, or contain, human growth hormone (HGH) which stimulates growth. You should be very careful with this, as HGH cannot be taken as a pill and it should only ever be administered by a doctor.[16]
  9. Method Two of Three:
    Exercising and Sleeping to Stimulate Growth During Puberty

    1. 1
      Get more sleep. Did you know you only grow when you're asleep? Your body produces human growth hormone (HGH) while you sleep. This hormone helps you develop muscle and actually grow taller. So if you're serious about getting taller, get plenty of sleep.
      • School-age children should get between 10 and 11 hours of sleep.[17]
      • Teens and those just under 18 should get at least 9 to 10 hours of sleep.

    2. 2
      Exercise. Whatever you do, take the time to exercise. Exercise is crucial for your healthy development and general well-being. If you want to grow tall during your teen years especially, get in the habit of exercising your body. All exercise is good, and there is no particular exercise to increase height, but doing things that involve stretching and jumping will help to lengthen your spine.
      • Try jumping around by playing basketball or skipping.
      • Try stretching out your back and limbs by swimming.
      • There is no specific amount to time you should be doing this for to increase height, but the more the better.
      • It is recommend that people children and adolescents should do an hour of exercise a day to be healthy.[18] To give yourself the best chance of growing taller, try to exceed this amount.

    3. 3
      Try stretching. Some stretches can help you to release your spine and improve your posture. Stretches first thing in the morning and last thing at night can help you to become more upright, and thus make the most of your height. Some of the stretches to try include:
      • Toe touches. Stand up straight and raise your hands up to the sky, and then reach down to touch your toes.
      • Cobra stretch. Lie on your front with your hands at your sides and then push up on your hands to raise your chest and tilt back your head.
      • Bridge stretch. Lie on your back with your hands at either side of you, then, pressing down on your hands, raise your abdomen off the ground to stretch your back.

    4. 4
      Wait to grow naturally over time. If you do all of the previous steps, there's a good chance that you've given your body the best chance to grow taller. Not everyone is going to be as tall as a basketball player or a model. Being tall isn't everything, so learn to be comfortable with how you are.
      • Some people are "late bloomers" and only hit their big growth spurt when they turn 17, 18 or beyond.
      • If you are really concerned, see your pediatric endocrinologist. This doctor will be able to give you valuable information about possible medical courses you may take in order to combat low growth.
  10. Method Three of Three:
    Making the Most of Your Height 
  11. 1
    Adjust your posture. If you've done all you can to help yourself grow taller, there are still a few things that can help you to make the most of your height. You may not realize just how much bad posture can affect your overall height. A slight slumping of the shoulders, leaning forward of the head and neck, and habitually standing with your weight on one leg can all subtract from your height.[19]
    • Walk with a book on your head to train your body to keep your spine as erect as possible.
    • Stand with your legs straight, and no further than hip width apart. Stick your chin up a little. Not only will it add some extra height, but it'll also make you look more confident.
    • Get into the habit of sitting up straight and concentrate on contracting your abdomen muscles to help.
  12. 2
    Go for medium or short hair. You may think that longer hair would make you look taller. But in fact, longer hair takes attention away from your neck and neckline, making you appear smaller. Instead, opt for short or medium length hair. These hairstyles will put the emphasis back on your neck.[20]
    • If you have a fairly tall neck, these hairstyles will look great.

  13. 3
    Streamline your look. Wearing tight-fitting clothing, such as skinny jeans, helps to accentuate the lines of your form. When you wear baggy clothing, those lines aren't really defined, making you appear more squat. Skinny jeans, especially, will define your leg length and will cling on nicely to your leg shape, attracting attention to your leg shape rather than your height.
    • For girls, wearing a slim skirt will help you accentuate the natural length of your legs.[21]

  14. 4
    Wear slimming colours, and vertical patterns. Slimming colours such as black, navy blue, and forest green will help you appear taller. These colours make your body appear slimmer and works for boys and girls. Going for slimming top and slimming bottom gets you double the effect. Likewise, wearing clothes with vertical lines help accentuate height.
    • For women, try out a pair of vertically striped pants, or maybe even a collared shirt.[22]
    • For men, a shirt that has narrow vertical stripes, rather than checks, can help.[23]
    • Both genders should avoid the horizontally striped tees — these have the opposite effect of making you appear squatter.

  15. 5
    Wear heels or platforms. This isn't for everyone of course, but wearing heels or platform shoes is an instant boost. You can grow anywhere from a couple of inches to six inches as soon as you put them on. With a pair of heels on, people will look at you or up to you instead of down to you. When you first meet a person, their first impression won't be of your height, but rather of your facial features.
    • Walking in high heels is a serious skill that takes practice. Take the time to really feel comfortable in high heels before you wear them outside.
    • Walking in high heels can be dangerous and damaging to your feet. Try to wear insoles and moleskin, as well as breaking new shoes in before going out in them.
    • If you don't want to wear obviously big heels, look for shoes with thick soles.
    • Men can buy heel inserts to boost their height.[24] 

September 08, 2014

Yoga Tips to Help You Grow Taller

Does Yoga help to make you taller?
The development of human height is a highly complex process that involves several genetic as well as biological and environmental factors. Since the process itself is so complex, science has not been able to decipher all of it. It is a popular notion that children reach the maximum height they can attain by the time they are adolescents. However, there have been many cases where children have continued growing even after passing adolescence.

There are several genes involved when a kid gets taller. The genes for growth hormones, growth hormone receptors, bone proportion, and timing of the release of the growth hormones, along with several other growth factors, come into play. Nutrition during gestation and growth years also contributes significantly to the height that a child would gain. We are born with a genetic potential for height, but the environment also exerts its affects.
There are many who wonder if it is possible to increase their height by natural means, even when their growth years are behind them. Besides good nutrition and proper exercise, one can turn to yoga for help. Yet, the body has its limitations and environmental factors also play its part in determining how tall a child will end up growing. In such cases, the exercises will not be of much use.
Yoga practitioners believe that with the right balance of the body, mind and spirit, the unobtainable can also be achieved. Yoga exercises aimed at adding a few more inches to your frame, when performed regularly and diligently, can help you gain height even when the odds are against you. However, there is not of research to back this claim. Since yoga is a healthy discipline anyway, practicing it regularly can only be beneficial to you when practiced under the guidance of an expert.

Yoga Tips to Help You Grow Taller

You may need to practice some rigorous yoga poses that stretch and lengthen your spine, however it is important to start with the easier exercises. Height depends on the length of the bones, and while the length of the bones does not increase after a particular age, yoga can help you correct your posture and that can add a few inches to your height. This increase may not be significant, but you may still be able to gain a few inches. Thankfully, you will not need any limb surgery to gain height if you practice yoga regularly.
The spinal column is very flexible, and poor posture can compress the entire structure. When you align your spine well and maintain a good posture, it will also help you decompress the spinal structure and make you appear taller. Correct posture itself can give you the appearance of being taller, even if there is no real height increase. If you slouch and maintain a bad posture, the bones tend to get misaligned and give you the appearance of being shorter. Regular practice of yoga and practicing stretching exercises can help correct these deficiencies, helping you look and feel taller without suffering from any side effects.
Yoga postures can also help you to strengthen your spinal discs so that they do not bend with age. This alleviates decompression and also helps prevent bone loss due to demineralization of bones. With the correct yoga poses, your muscles are also stretched and toned, thus making you appear taller and firmer.

Yoga Exercises

You can perform several yoga asanas for increasing height. Here are some of the typical yoga postures for height increase:
Sukhasana (Easy Pose)
This is a simple beginner’s pose in which you sit on a hard surface, with your legs crossed. Each of your foot should be resting snugly below the opposite knee. You may widen your shins to get into the pose more comfortably. Let the outer edges of your feet rest comfortably on the floor. Lengthen your spine so that you are sitting straight. Keep the pelvis in a neutral position and either stack your hands in your lap, or place them on your knees. Take in deep breaths and exhale.
Tadasana (Mountain Pose)
Another relatively simple pose, this is an ideal way to lengthen the spine and grow taller. Stand straight with your big toes touching each other. Then, gently lift and spread the toes and the balls of your feet so that your weight is balanced evenly on both feet. Without hardening your belly, flex your thighs and lift your knee caps. Then raise your arms above your head. Simultaneously, raise your whole body upwards, elevating yourself to the tips of your toes. Press your shoulder blades back so that you do not have to tighten your belly. Feel the stretch in your whole body and remain in the stretched position for at least 30 to 40 seconds.