In this article, I will tell you how you can take appropriate measures to increase your height, what natural and scientific methods can be used to gain benefits, and to what extent these measures can be effective.
Effect of heredity in increasing height:
Heredity plays a major role in increasing height. This determines how tall you can be based on the heights of your parents and other family members. If there are tall people in your family, your chances of increasing your height may also be higher. However, regardless of genetics, you can increase your chances of increasing your height by following the right diet, regular exercise, and a healthy lifestyle. But it is important to keep in mind that it is not possible to completely change the influence of heredity.
Is it really possible to increase height?
Increasing height after adolescence is challenging, but not completely impossible. During adolescence, the growth plates of the bones become active, leading to an increase in height. After this, these plates close, making it difficult to increase height. Still, with the right diet, regular exercise, adequate sleep, and good posture, you can improve your chances of increasing your height. Genetics play an important role, but a healthy lifestyle and appropriate activities can also provide benefits.
Ways to increase height:
1. Eat right diet:
To increase height, the body needs proper nutrition. Vitamins and minerals are important for bone and muscle development, especially during adolescence.
- Protein: Protein is extremely important for increasing height, as it helps in the development of bones and muscles. A diet rich in protein, such as eggs, chicken, pulses, and milk, provides the body with essential amino acids that aid in bone strength and growth. Including protein in a balanced diet increases the chances of increasing height.
- Calcium: Calcium is essential for strong and long bones. It increases bone growth and their density. Milk, cheese, curd, and green leafy vegetables are good sources of calcium. Adequate calcium intake helps increase height, especially during adolescence, when bone growth is greatest. It is important to include calcium in a balanced diet.
- Vitamin A: Vitamin A: Vitamin A is essential for bone growth and repair. It helps in healthy growth of cells and provides strength to the bones. Foods like carrots, sweet potatoes, spinach, and tomatoes are good sources of vitamin A, which increases height.
- Vitamin C: Vitamin C promotes collagen formation in the body, which is important for bones and skin. It increases the strength and flexibility of bones, which helps in increasing height. Fruits like orange, lemon, amla, and strawberry are rich in vitamin C.
- Vitamin D: Vitamin D helps in the absorption of calcium, which strengthens bones and helps in increasing height. It promotes the growth of bones and makes them stronger. Sunlight, egg yolk, and oily fish are major sources of vitamin D.
- Zinc: Zinc plays an important role in bone growth and repair. It balances growth hormone levels and helps in proper functioning of body cells. Good sources of zinc include pumpkin seeds, nuts, and meat. Its regular consumption improves bone growth and improves height.
- Magnesium: Magnesium helps in bone strength and development. It maintains the right amount of calcium in the bones and strengthens their structure. Green leafy vegetables, nuts, beans, and whole grains are major sources of magnesium. The right level of this mineral encourages healthy bone growth.
- Phosphorus: Phosphorus, along with calcium, increases the strength and density of bones. It plays an important role in bone repair and new bone formation. Fish, meat, eggs, and whole grains are good sources of phosphorus, which helps in increasing height.
- Iron: Iron improves the supply of oxygen through blood and keeps the body cells healthy. It also helps in the development of bones and muscles. Major sources of iron include spinach, beets, pomegranates, and meat.
- Omega-3 fatty acids: Omega-3 fatty acids improve bone health and reduce inflammation. It is found in fish, flax seeds, and chia seeds, which help promote bone growth.
- Carbohydrates: Carbohydrates provide essential energy to the body, which is required for the growth of muscles and bones. Foods like whole grains, potatoes, brown rice, and oats are major sources of carbohydrates, which are helpful in increasing height.
2. Exercise and Physical Activity:
Regular exercise and physical activities help in increasing the length and growth of bones. Here I am telling you some exercises which are helpful in increasing height:
- Tadasana: Tadasana is a simple and effective asana which completely stretches the body. This involves standing straight and raising the arms up and feeling a complete stretch. This asana lengthens the spine and improves posture, which helps in increasing height.
- Bhujangasana: In Bhujangasana, lying on the stomach, the chest and head are raised with the help of hands. This asana stretches the spine, which increases bone strength and helps in increasing height. Doing both the asanas regularly improves height.
- Adho Mukha Svanasana: Adho Mukha Svanasana, also known as Downward Dog Pose, is a yoga asana in which you stand on all four hands and legs and make the body in a V shape. This asana stretches the spine, thereby increasing the length of the bones. It stretches the entire body, strengthens muscles, and improves posture.
- Hanging Exercises: Hanging on a bar or string and dropping the body downwards stretches the bones and reduces pressure on the spine. This exercise increases the length of the body and strengthens the bones. This can be done for a few minutes a day, especially if you are trying to increase height.
- Skipping: Skipping rope is a great cardio exercise that activates the bones and tones the entire body. Skipping increases the strength of leg muscles and burns calories. This exercise strengthens the bones and helps in increasing height.
- Cycling: Cycling activates the muscles and bones of the legs, which increases the strength of the bones. It also improves cardiovascular fitness. Regular cycling improves bone development and muscle strength, which helps in increasing height.
- Swimming: Swimming is a total body exercise that strengthens bones and muscles. Swimming in water activates all the body parts and also stretches the spinal cord. This exercise lengthens the bones and helps in increasing height.
- Jumping Jacks: Jumping jacks is a simple but effective cardio exercise in which you stand and lift your arms and legs together. This exercise energizes the entire body, strengthens bones, and helps increase height.
- Lunges: Lunges are an excellent exercise that strengthens the muscles and bones of the legs. In this, one has to move one leg forward and bend the body downwards. This exercise increases the length of bones and can be helpful in increasing height.
- Squats: Squats are a major exercise that strengthens the muscles of the legs and hips. In this, the body has to be bent downwards by bending the knees. This exercise activates the bones and tones the muscles, which helps in increasing height.
- Push-ups: Push-ups are an effective exercise that strengthens the muscles of the upper body. In this, one has to lie down on the stomach and move the body up and down with the help of hands. This exercise energizes the entire body and strengthens the bones.
- Sit-ups: Sit-ups are a popular exercise that tones the abdominal muscles. In this, the head and shoulders have to be raised while lying on the back. This exercise activates the abdominal muscles and improves the fitness of the entire body, which helps in increasing height.
- Burpees: Burpees are a holistic exercise that involves you doing standing bends, push-ups and jumping. This exercise provides both cardio and strength benefits. Burpees strengthen bones and muscles, which helps in increasing height.
Exercise and Diet most necessarry to increase your height
3. Get enough sleep:
Getting enough sleep is very important to increase height. During sleep, the body's production of growth hormone increases, which helps in the development of bones and muscles. In adolescence, getting 7-9 hours of quality sleep promotes bone growth, which increases the chances of increasing height.
4. Reduce Stress:
To increase height, it is necessary to reduce stress. Excessive stress affects the production of growth hormone in the body, which inhibits bone growth. It is beneficial to adopt yoga, meditation and relaxation techniques to control stress, which supports the growth process of your body and increases the chances of increasing height.
5. Adopt correct posture
It is important to adopt correct posture to increase height. Standing and sitting straight makes the spine longer and stronger, which can increase height more effectively. Correct posture keeps the entire length of the body in the right position, which helps in the bone growth process and improves overall height.
Other important factors affecting height:
Height does not depend only on the development of bones, but many other factors also play a role in it. The main reason is this:
- Genetic Factors: As I said earlier, 60-80% of height depends on heredity. If your parents or other family members are tall, your chances also increase. However, if you are short, you may benefit from proper diet and exercise, but may have limited success.
- Environmental factors: Your childhood environment also affects your height. If your diet is not rich in nutrients or your health is not good, your height growth may be hindered. Additionally, excessive physical exertion or malnutrition can also reduce height.
- Effect of hormones: There are many types of hormones in the body that affect growth. The right balance of growth hormone, thyroid hormone, and sex hormones (such as estrogen and testosterone) play an important role in the body's development. If there is a deficiency of growth hormone in a person's body, then his height is reduced. In such cases, appropriate treatment can be taken after consulting a doctor.
- Genetic Disorder: Height growth can also be hampered by certain genetic diseases, such as Turner syndrome, Down syndrome or under-active thyroid. In such cases medical consultation is necessary.
Myths and truth of increasing height:
Often people resort to various types of supplements, medicines and machines to increase height. But in most cases these are just myths and do not provide any real benefit. You can easily increase your height with natural remedies. I will tell you the truth about them so that you can avoid their harm.
- Height increasing pills: There are many types of pills and supplements available in the market which claim that they can increase height. However, most of these have no scientific evidence and consuming them has adverse effects on health.
- Wearing special shoes: It is said about some shoes that they can increase height, whereas it is not so. You can wear high heel shoes which suit you according to your height. These shoes can temporarily make your height look higher, but they do not increase the actual height.
- Wearing special shoes: It is said about some shoes that they can increase height, whereas it is not so. You can wear high heel shoes which suit you according to your height. These shoes can temporarily make your height look higher, but they do not increase the actual height.
Cocnclusion
Increasing height is a complex process that involves many factors. Although heredity plays an important role, proper diet, regular exercise, adequate sleep, reducing stress, and adopting correct posture are also helpful in increasing height. Exercises like Ado Mukha Svanasana, skipping, cycling, and balanced nutrition contribute to increasing height. By adopting these measures and following them properly, you can increase your height.
Based on my personal experience, I tell you that you should rely on natural remedies and follow these rules daily as told by me. It is certain that your height will definitely increase. It depends on you how hard you work.
FAQ
Q.1 Is it possible to increase height in adolescence?
Ans. Yes, it is possible to increase height during adolescence as the bone growth plates are active during this time. Right diet, exercise, and adequate sleep can help in increasing height.
Q. 2. Does protein intake help in increasing height?
Ans. Yes, protein is essential for bone and muscle development. Protein-rich diet increases the strength of bones, which helps in increasing height.
Q.3 Can height be increased with correct posture?
Ans. Adopting correct posture does not directly contribute to increasing height, but it improves your bone structure and makes you look taller.
Q.4. Which exercises are effective for bone development?
Ans. Exercises like Ado Mukha Svanasana, skipping, cycling, and lunges are helpful in increasing the strength and length of bones.
Q.5 What effect does stress have on height?
Ans. Excessive stress affects the production of growth hormone, which inhibits bone growth. Reducing stress helps in increasing height.
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