So many child’s and adults who want to increase their height want to know about some food and exercise for their height growth.
But height mostly depends on genetics some people are blessed with it while some others are not, But that doesn’t mean it’s not possible without genetics.
It is very tough to increase your height naturally after your 20’s than in your teens.Children’s who are in their teens have some fair chances to grow taller and for that, they must know about food and exercise for height growth.
There are many factors that you must consider for height:
- Good nutrition: You must have good nutrition early in your age.Eating junk or bad food like pizza, burger, cold drinks etc will surely stunt your growth.
- Lifestyle: Children who involve more in outdoor sports must have good chances to grow taller than those who doesn’t involve.
- Bad habits: Bad habits like smoking, drinking, and drugs will surely stop the height from growing.So if you are into these bad habits you must stop this now for a better growth.
Here are some tips on food that you must consider in your diet to grow taller.
Protein is an essential macro-nutrient which is necessary for strong muscles, bones, blood, and immune system.It is a most important component of a healthy diet.Amino acids are the building blocks of protein.There are total 22 amino acids of which 9 are essential because our body cannot make them and we get that 9 amino from the foods.People who lack protein in their diet must face stunt growth, loose muscle mass, and a weak immune system.You must add protein rich food and exercise for height growth.
- Lean red meat
- Dairy products
- Nuts and seeds
VItamin-D is a very important vitamin your body needs to absorb calcium.It helps in building stronger bones and ligaments which are essential for height growth.
A lack of vitamin-D in your body makes your bones thin, brittle and weak which increase your chances of having fractures and others bone related issues.Mostly vitamin-D comes through sunlight but you can also take it through food and supplements to ensure the sufficient amount of the vitamin-D in your blood.
Foods for vitamin-D
- Egg yolk
- Soy Milk
Calcium is a very important mineral for the growth of the height.It is very helpful in building strong and healthy bones and ligaments which are very crucial for height growth.People who have low levels of calcium in their body must face fractures and other bone-related issues in some part of their life.For children’s who are in their developing stage of life must consume foods which contain calcium for a better height growth.
If you are unable to consume all these foods on a regular basis you can opt for a calcium supplement to meet the recommended dosages of calcium every day.
Exercises for Height Growth.
- Pull ups
Pull ups is a grat exercise that can increase up to 1-2 inches of your height and it also makes your upper body strength.You just need a bar on which you can hang on but make sure your feets don’t touch the ground and then try to pull yourself up to the parallel of the bar.
- Bar hanging
Bar hanging is one of the easiest exercises to grow height.You just need to hang on a bar and make sure your legs, shoulder, and hips are relaxed as possible so that the gravity will pull your body down and the weight of your lower body will stretch your spine which results in increasing the height.But you have to do it daily in order to see results.
- Cobra Stretch
This is a form of yoga which stretches your spine and makes it more flexible which improves your vertical height too.To do this exercise you have to first, lie on the floor with your face and palms down on the floor, put your palm under your shoulders.Then arch your spine as much as possible.Do at least 4-5 reps of it with each repetition last up to 10 – 30 seconds.
- Forward spine stretch
This exercise is a little bit difficult at first but you can surely do it if you practice it regularly.
You can do this exercise on mat, ground or anywhere according to your comfort ness.First, sit straight on the ground and make your feet flexed in front then try to touch your toes with your hands.If you can touch it try to stretch more to keep your spine flexed as much as possible.
Cat and Cow stretch
This is a yoga move which is a great stretching exercise for the spine and also it is one of the best exercises to increase height naturally.You have to first be in a position like it’s shown in the picture below, then breathe in and curl your spine inwards while lifting your hips and head up and curl your spine outward and lower your head while breathing out.Do about 15-20 reps of this exercise daily for good results.
- Standing toe touch
This is a very easy and an effective exercise to increase the height naturally.
But keep in mind that do not do this exercise if you have any type of back injury.First stand straight
with a little gap in between your feet.
Arch your head first and try to touch your feet with your fingers.
While doing this make sure to not fold your knees, hold this position for about 10 seconds and then return
to the starting position.Do about 15-20 reps of it every day.
Basketball is a great sport which involves all the muscles in your body to work.It exercises all the muscles in the body which are very beneficial for the height growth.When you run or jump while playing basketball it increases your muscle tension which helps in muscles growth which directly increase your overall height.
Try to do 3-4 of these exercises every day and also try to loose those extra kilos from your body if you are overweight.
Eat clean and a healthy diet along with exercises to see the results.
Lastly, if you are facing any type of injury or pain in your muscles or bones contact your doctor first
before trying any of these exercises.