That said, certain modifiable factors can support the body’s natural height development, especially during adolescence or in individuals whose growth plates have not yet fused. Though rapid transformations in stature within a week are biologically unlikely, improvements in posture, spinal decompression through stretching, proper bone development via nutrition, and optimized sleep cycles may create a temporary visual increase or set the stage for gradual, natural height increase. This article sets realistic expectations by distinguishing permanent growth from momentary gains, while exploring how genetics and lifestyle interact in shaping height. Exercising and stretching Not everyone loves exercising and does it daily. But adding it as a part of your routine can bring many benefits, especially for helping your muscles grow. So, if you want to increase your height quickly, exercise regularly. This helps extend all your body parts and strengthen your muscles to a certain level. Moreover, exercise can heighten your height and improve body posture. Hanging on the bar That said, hanging exercises are the most effective way of increasing height. All you need is a horizontal bar to stretch your arms and spine for as long as possible. If this is your first time, you can start slow and increase the time to get benefits. Swimming Swimming helps target the whole body by lengthening and building muscle strength. It also stimulates good growth if you start at an early age. Try breaststroke, front crawl, or backstroke if you want to improve your height. Doing cycling Cycling regularly makes you slim and betters your posture, which directly impacts your vertical look. As a result, you will appear tall and slender with a lean stature and proper posture. Skipping a rope Jumping and skipping is another easy, quick, and practical activity to support your height gain. Do it about five minutes a day and for a minimum of two to three days before increasing the time to 10 minutes or more. Trying cobra pose This is one of the best yoga poses for stretching, extending, and heightening the spine to boost the length of the spine and make you look taller. Lie down with your belly on the floor and keep your palms on either side of your chest. Gently raise your upper torso, lift your head towards the ceiling and keep your core engaged. Maintain this position as long as possible. Then turn back to the initial one. Getting enough sleep Although not many studies suggest that lack of sleep reduces height, improper sleep might affect body metabolism and hinder growth. A night of deep sleep is necessary to produce human growth hormones, which help support height growth. Experts point out that teenagers need to sleep at least 10 hours to get maximum height. But if you are facing issues taking proper periods of sleep, try taking a warm bath before going to bed. Or drink a cup of chamomile tea, read a book, or listen to calming music. Keep in mind that getting enough sleep is essential in helping your physical and mental health Having a proper eating plan We all want to maintain a healthy and well-balanced diet, but it will vary for each person. That is why you need to have proper meal planning to keep you on track. Below is the eating plan based on MyPlate, so use these amounts as a start. Food groups Daily amount Tips Grains (1 ounce = 1 slice bread, ½ cup of rice and pasta, ¼ bagel, or 5 whole wheat crackers) Female (12-18): 6 ounces Male 12: 7 ounces 15: 9 ounces 18: 10 ounces At least ½ of the grains should be whole grains. Whole grains are whole wheat products, brown rice, oatmeal, popcorn, or barley. Vegetables (1 cup = 1 cup raw or cooked vegetables, 2 cups raw leafy greens) Female (12-18): 2.5 cups Male 12: 3 cups 15-18: 3.5 cups Consume a variety of vegetables, including: Dark veggies: spinach, romaine lettuce, broccoli. Orange veggies: sweet potatoes, carrots, squash. Dry beans and peas: chickpeas, lentils, split peas, black beans, tofu, kidney beans. Fruits (1 cup = 1 cup fruit juice, 1 cup fresh fruit, ½ cup dried fruit) Female (12-18): 2 cups Male 12-15: 2 cups 18: 2.5 cups Consume a variety of fruits and 100% fruit juice. Protein (1 ounce = an ounce of lean meat, poultry, or fish, an egg, ¼ cup of cooked, dry beans, ½ ounce of nuts, or 1 tablespoon of peanut butter) Female (12-18): 5.5 ounces Male 12: 6 ounces 15: 6.5 ounces 18: 7 ounces Consume more fish and vegetarian sources of protein like peas, beans, seeds, and nuts Milk (1 cup = 8 ounces of milk or yogurt, 1 ½ ounces of cheese) Female and male (12-18): 3 cups Select low-fat or fat-free dairy products and consume more foods and drinks with calcium. Fats and sweets Female (12-18): 265 calories Male 12: 290 calories 15: 410 calories 18: 425 calories Consume items that do not include trans or saturated fats. Also, limit foods high in solid fats or sugar, like candy, cookies, soda, fried foods, French fries, chips, or muffins. Drinking plenty of water Water is indispensable in maintaining our body’s health, which is why doctors advise us to drink as much water as possible. Yes, water helps absorb vitamins and minerals, allowing your body to function better. Moreover, it supports cell function to promote absorption effectively, thereby making you get taller naturally. Some suggest drinking 7 to 8 glasses of water daily to deliver health benefits. But the exact amount depends on age, body size, health, and activity levels, plus the weather. Tap here if you want to know the exact amount of water you should drink daily. Taking enough vitamin D Vitamin D is necessary for the proper growth of bones and teeth since it helps the body to absorb calcium naturally and effectively [2]. A study also claimed that lacking this nutrient from diet and lifestyle changes can hinder growth [3]. So, how to get enough vitamin D? Spending time in the sun is the first thing you should consider because sunlight is an excellent source of this vitamin. When your skin is exposed to the sun, your body produces vitamin D. So, aim to get about 10 to 15 minutes between 10 a.m. and 3 p.m. of unprotected sun exposure to the body. And do not forget to add some foods rich in vitamin D, such as oily fish, red meat, liver, egg yolks, mushrooms, and breakfast cereals. Improving body posture Practicing good posture plays a vital role in supporting your height in a short time. Standing Stand tall with your feet flat on the floor and arms relaxed by your sides. Keep your chin parallel to the floor. Keep the weight on the balls of your feet. Do not lock the knees. Sitting Sit straight with both feet flat on the floor. Relax your forearms on the table and keep your shoulders back. Place a small pillow to support your back. Do not cross your legs or ankles. Lying down Lying on your back or side helps keep your spine aligned and avoid twisting at the waist. Also, you should put a pillow below or between your legs to soothe back pain. Do not sleep on the stomach since this position might force the neck to twist, putting extra stress on the back, shoulders, and neck. Avoiding bad habits If you aim to get taller, here are a few things you must avoid at any cost. Alcohol Excessive alcohol consumption, even for a short period during adolescence, may hurt the endocrine system and the liver. Badly, it hinders body growth, affects the brain, and lowers the production of sex and growth hormones in the body [4]. Sugar Eating highly-processed sugary foods might cause more harm than good when taken in excess. They leave no space for nutritious foods as well as hinder growth hormone production, which affects height growth [5]. Junk foods and soda Indeed, it is hard to resist consuming junk foods and sodas to satisfy taste buds. However, remember that they only prevent your body from absorbing nutrients and cause health issues like obesity and diabetes, which might bring a negative influence on bone growth and health. Smoking Smoking is linked to many health risks, such as lung cancer, asthma, tooth decay, stroke, etc., thereby resulting in stunted growth in children and teens. A study pointed out that teenage boys who smoked 10 cigarettes a day grew about 1 inch shorter than those who did not smoke [6]. Considering dietary supplements for overall growth Adding dietary supplements is necessary if you do not have a proper diet. That is because these products are often loaded with a variety of essential nutrients and precious herbs. But their effectiveness might not be totally accurate. So, if you are considering this stuff, you should ask your doctor for suggestions. They might help you find out which one is suitable and does not cause any side effects. Generally speaking, it is not easy to increase your height in 1 week. But it is not impossible to get tall. As long as you follow a healthy lifestyle, practice good posture, and find a suitable supplement, your height will be improved well. Related post: Does Sleeping Make You Taller?
