Content

• Steps
• Method 1 of 3: Nutrition
• Method 2 of 3: Lifestyle
• Method 3 of 3: Stretching
• Tips
• Warnings

Undoubtedly, taking care of your own body helps you get a little taller, but by and large, growth is determined by genetic factors. A person stops growing after the growth plates join together, which usually occurs between the ages of 14 and 18. As you continue to grow, eating well and living a healthy lifestyle will help you grow taller. You can also increase your height by 1-5 centimeters with the help of daily spinal stretches.

Steps

Method 1 of 3: Nutrition

1. 1 Start eating a healthy, nutritious diet. Adequate nutrition will allow you to maximize your growth potential in order to achieve your highest performance. The diet should consist of fresh vegetables, fruits, and lean protein, with half a plate of vegetables, 1/4 of a lean protein, and 1/4 of a plate of complex carbohydrates. For a refreshing meal, opt for vegetables, fruits, and low-fat dairy products.
   • Lean proteins include chicken, turkey, fish, beans, nuts, tofu, and low-fat dairy products.
   • Complex carbohydrates include whole grains and starchy vegetables like potatoes.
2. 2 Increase your protein intake. Protein allows the body to gain healthy muscle mass and get taller. Eat protein with every meal and as a snack.
   • For example, choose yogurt for breakfast, tuna for lunch, chicken for dinner, and string cheese for a light snack.
3. 3 Eat one egg every day if you are not allergic. If a small child eats one egg a day, then he can grow taller than the rest of the children. Eggs contain protein and vitamins that promote healthy growth. In addition, it is an inexpensive and affordable product that will increase your growth potential.
   • Ask your doctor if you can eat eggs every day.
4. 4 A daily serving of dairy products promotes the growth of the body. Dairy products contain protein, calcium and vitamins. Not only milk, but also cheese and yogurt are good choices. Eat one serving of your favorite dairy product daily.
   • For example, it could be 240 milliliters of milk, 180 milliliters of yogurt, or 30 grams of cheese.
5. 5 Take calcium and vitamin supplements after consulting your doctor. Supplements promote growth as they help meet nutritional needs. Calcium, vitamins A and D will be especially beneficial for your bones. Talk to your doctor about taking a supplement.
   • For example, you can take a daily multivitamin and calcium supplement.
   • It should be understood that vitamins will not help you overcome your genetic limitations.

Method 2 of 3: Lifestyle

1. 1 Watch your posture to appear taller. Good posture won't help you grow up, but it will make you appear taller. Keep your back straight while walking. You should take your shoulders back and slightly raise your chin. Also straighten your back, abduct your shoulders, and keep your head straight when you sit.
   • Follow your posture with a mirror or record yourself on video. Practice standing, walking, and sitting with your back straight.
2. 2 Exercise 30 minutes every day for bone and muscle health. Exercising every day is not only good for your health, but it can also help you get a little taller. Strengthen your bones and muscles to use your full growth potential. Choose exercises that you enjoy to stay motivated.
   • For example, choose a game sport, dancing, hiking, running, or ice skating.
3. 3 Maintain a healthy sleep schedule. With daily exercise, muscle fibers are destroyed before further growth, so the body needs to recover. Maintain a healthy sleep schedule to help your body recover. The amount of sleep you need each night:
   • children under 2 years of age need to sleep 13-22 hours (newborns are advised to sleep 18 hours);
   • children aged 3-5 need to sleep 11-13 hours;
   • children aged 6-7 need 9-10 hours of sleep;
   • children aged 8-14 need 8-9 hours of sleep;
   • adolescents aged 15–17 need 7.5–8 hours of sleep;
   • adults over 18 need 7-9 hours of sleep.
4. 4 Treat diseases in a timely manner, as they slow down growth. When a person is sick, all the strength of the body is spent on recovery. During this time, your growth may stop. Don't worry, as treating the disease will allow growth to resume. See your doctor for diagnosis and treatment.
   • If an illness has temporarily stunted your growth, eating well and taking care of yourself can help you catch up.
5. 5 See your doctor if you are concerned about short stature. Short stature may be due to genetics, and there is nothing wrong with that! If all of your family members are taller than you, see your doctor. Perhaps a disease that requires treatment is hindering growth.
   • For example, hypothyroidism, low growth hormone levels, Turner syndrome, and other diseases can be the cause of growth arrest.

   Advice: if a disease is hindering your growth, your doctor may prescribe growth hormone for you, which will help solve the problem, but will not make you taller than your genetic makeup.

   
   

Method 3 of 3: Stretching

1. 1 Lie on your back and straighten your arms behind your head. Lie on your back on the floor or on a soft mat. Extend your arms behind your head and straighten them as much as possible. Pull both legs in the opposite direction at the same time. Hold this position for 10 seconds and then relax.
   • This exercise will help you straighten your spine. The bones themselves will not get longer, but the body will increase in length from 2.5 to 7.5 centimeters due to the decompression of the spine. Repeat the exercise every day to maintain the result.
2. 2 Perform upper body crunches while lying on your back. You need to lie on the floor or on a soft mat, straighten, then raise your arms perpendicular to your chest. Squeeze your palms together, and then slowly lower your arms to the left at a 45-degree angle to perform an upper body twist. Hold in this position for 2-3 seconds and turn to the other side. Perform 5 crunches in each direction.
   • Do the exercise every day to straighten your spine.
3. 3 Lie on your back, place your hands behind your head and lift your hips off the floor. You need to lie on the floor or on a soft rug, straighten your arms behind your head and squeeze your palms. Next, bend your knees and bring your feet together. Then, place your feet and upper back on the floor to raise your hips and extend your spine. Hold this position for 10 seconds and then relax.
   • Exercise daily to keep your height from hiding.
   • Decompression will make your spine longer.
4. 4 Lie on your stomach with your arms and legs extended. Roll over onto your stomach, then stretch your arms and legs as far as possible. Slowly lift your arms and legs up so that your back arches.Hold this position for 10 seconds, exhale, lower your arms and legs to the floor.
   • Repeat the exercise every day for consistent results.
   • Like other types of stretching, this exercise lengthens the spine.

Tips

• Evaluate your parents' height to determine your approximate adult height. A person's height is determined by genetics, so your height will be roughly the same as that of your parents.
• For most people, growth stops after puberty between the ages of 14 and 18.
• If the body has stopped growing, then it is no longer possible to resume its growth.

Warnings

• Don't ask people to stretch you to get taller. It will not affect your height, but it will most likely result in pain in your neck, arms, and shoulders.
• Seek medical attention if worried.