A Height of an individual is mostly determined by a person’s genetic make-up and functioning of our Endocrine system. A person who has short parents, either one or both are more likely to be short after growth completion. However, environmental factors,life style and our dietary habits have their own role to attain height.
Pituitary gland secretes HGH (Human Growth Hormone) that is responsible for muscle and bone growth, metabolism of fat, and body composition . This usually happens around puberty, around which most people have growth spurts that usually start between the ages of 12 and 13, and continue for five to six years.
You generally stop growing taller after you go through puberty. This means that as an adult, you are unlikely to increase your height.
However, there are certain things that you can do throughout adolescence to ensure that you’re maximizing your potential for growth.
Balanced Diet and Nutrition
Diet and nutrition play a vital role to develop the body structure. Take nutrition and balancing diet. Include green leafy vegetables and fruit in your daily food. Balancing and nutrition diet helps to stimulate the human growth hormone, which further increase height.
Eat More Proteins & Vitamins Supplements
Always eat foods rich in protein, calcium, zinc, manganese, iron, phosphorus, Vitamin A and D and other nutrients.
Leafy greens vegetables, nuts and seeds, eggs, milk, cheese, yoghurt, soybean, cabbage, cereals, whole grains, legumes, avocado, banana, apple etc. are some of the foods that provide the much needed minerals.
Consuming calcium and Vitamin D are great ways to enhance bone health. 20-30 minutes in the sun everyday will help the body to absorb Vitamin D, which is necessary to absorb calcium into your body.Calcium increases bone density.
A healthy and well balanced diet increases the chances of growing taller.
Keeping the spine upright is crucial for gaining height. Avoid slouching or sitting for too long.Keep spine erect with shoulders thrown back and relax back muscles.It will relieve undue pressure on the backbone, and improve the chances of growing taller.
Exercise and yoga
Getting a minimum of thirty minute exercise daily is important for height gain as it stretches the cartilage in the vertebral column.
Walking, running, cycling, playing outdoor sports like basketball squash help in keeping muscles agile and aids in renewal of body cells. This helps in the release of human growth hormone.
Swimming is a great way to stretch the body to gain additional inches in height. Doing light stretches, touching your toes, skipping, kick boxing and Pilates also help in increasing height.
Vertically hanging from a bar is an old way to make children grow taller..
Yoga asanas like the cobra pose, mountain pose, tree pose, triangle pose, wheel pose and sun salutations help in gaining height if practiced regularly in the growing years.
Height is basically controlled by the secretion of human growth hormone by the pituitary gland. The release of growth hormone depends on proper diet, exercise and also adequate rest.
Eight to ten hours of sleep is recommended to give ample rest to muscles and to rejuvenate rest of the body. It actually helps in the secretion of growth hormones in teen years.
This is because your body releases HGH while you sleep. Production of this hormone and others may go down if you aren’t getting enough sleep.
It’s suggested that:
- newborns up to 3 months old get 14-17 hours of sleep each day
- infants ages 3-11 months old get 12-17 hours
- toddlers ages 1-2 years get 11-14 hours
- young children ages 3-5 years old get 10-13 hours
- children ages 6-13 get nine to 11 hours
- teenagers ages 14-17 get eight to 10 hours
- adults ages 18-64 get seven to nine hours
- older adults ages 65 and older get seven to eight hours