Regardless of the outcome, cultivating healthy habits for a fit and strong body is always a wise choice. Whether you're among those fortunate enough to experience a growth spurt at the age of 19 or not, these habits can make a significant difference in your overall well-being. So, let's explore the ways you can invest in your health and vitality, maximizing the potential of your body, and reaping the rewards for years to come.
The average height of 19-year-olds
At age 18, boys' average height is 6'2.73" (189.46 cm), while girls' average height is 5'9.1" (175.39 cm), according to the CDC (1).
Is it possible to get taller at the age of 19?
Many people believe that the growth of our bodies comes to a halt at the age of 19, as this is when most individuals' epiphyseal plates typically become inactive. However, it's important to recognize that these plates can occasionally continue to contribute to growth even beyond the age of 19. Therefore, it is highly advisable to consult with a medical professional to assess the status of your epiphyseal plates.
Although most individuals may not experience an increase in height after a certain age, it's worth noting that daily fluctuations in height are entirely normal. These fluctuations are primarily attributed to the compression of the discs in your spine throughout the day. The fluid and cartilage in your spine are influenced by your daily activities, which can gradually lead to a reduction in your height as the day progresses. It's not uncommon to observe a variance of up to half an inch (approximately 1.5 cm) in your height throughout the day
What aspects are liable for your height growth?
Growth hormones, produced by the pituitary gland, play a pivotal role in shaping our bodies by influencing metabolism, body composition, and bone growth. The transformative journey of puberty kicks in around the ages of 12 and 13, initiating a six-year-long process of profound changes. While rare, some individuals continue to experience growth even beyond this period.
At the core of this growth are the growth plates, also known as epiphyseal plates, located at the ends of your long bones. These plates allow your bones to lengthen, contributing to your overall height. However, as puberty unfolds and hormones undergo shifts, these growth plates gradually close, putting a halt to bone growth. For boys, this closure typically occurs between the ages of 14 and 19, while girls' growth plates usually seal around the age of 16.
Understanding the role of growth hormones underscores their direct influence on your physical development. Yet, there are additional factors at play, exerting indirect but significant impacts on the outcome. A well-balanced diet, sufficient rest, an active and healthy lifestyle, and the ability to navigate and overcome negative influences collectively contribute to fostering a robust body, enabling effective growth during the limited timeframe available
How to make the most out of your restricted growth span?
While achieving a significant increase in height as an adult may be challenging, there are strategies you can implement during your adolescent years to maximize your height potential. Explore the following factors that address your curiosity about how to become taller at the age of 19.
Eat a healthy, fresh diet
In general, it's essential to ensure that you are maintaining proper nutrition and not experiencing any deficiencies in essential vitamins or minerals. Despite the fact that many children consume an adequate amount of food, and sometimes even an excess, the quality of their diets is often lacking. Consequently, a significant number of individuals suffer from deficiencies in vital minerals for overall health and bone strength, such as calcium and vitamin D. Vitamin D also plays a crucial role in promoting bone health, while dietary calcium positively impacts hormone synthesis, further enhancing bone health.
To combat malnutrition and promote healthy bone development, increasing the consumption of fruits and vegetables is highly recommended. Protein intake is equally vital for both bone health and muscle recovery. Excellent sources of protein for the body include eggs, milk, soybeans, and various legumes.
Limit junk food
Consuming sugary foods and beverages can have detrimental effects on one's health, especially when it comes to children. This high sugar intake can not only lead to obesity and type 2 diabetes but also disrupt insulin regulation and elevate blood glucose levels. Furthermore, the additional strain placed on joints due to excess weight can result in their weakening, while the closure of growth plates limits the potential for height gain beyond the age of 19.
Similarly, a diet rich in sodium-laden foods can trigger a cascade of health issues, including nutritional deficiencies, bronchocele, irregular blood pressure, and cardiovascular problems. Excessive salt consumption can also lead to the deterioration of bones and teeth, as it depletes the body of calcium. It's crucial to be mindful of these dietary choices to maintain optimal health and well-being.
Consume adequate amounts of water and milk
Water plays a vital role in nourishing your body and ensuring it remains well-hydrated, especially when it comes to maintaining the health of your joint discs. Staying adequately hydrated typically necessitates consuming at least 64 ounces, or roughly 2 liters, of water daily. However, if you engage in regular physical activity throughout the day, your hydration needs may be higher, so be sure to adjust your intake accordingly.
Milk, on the other hand, is a nutritional powerhouse that provides essential nutrients such as calcium, phosphorus, vitamin B12, vitamin D, and high-quality protein. These components are crucial for supporting the growth and maintenance of strong bones and muscles. Incorporating a glass of milk into your post-workout routine can be particularly beneficial, as it delivers a substantial protein boost that aids in muscle recovery and regeneration. It's important to note that you should limit your daily milk consumption to a maximum of 16 ounces, which is equivalent to 500 ml, to strike the right balance in your diet.
During the adolescent years, growth plate cartilage becomes increasingly fragile and susceptible to injury. Hence, it becomes imperative to adhere to proper workout techniques under the guidance of experts.
Engaging in regular exercise yields numerous advantages. Not only does it enhance overall well-being, but it also diminishes the risk of developing osteoporosis, a condition characterized by reduced bone density, resulting in weaker and more brittle bones. Consequently, the presence of osteoporosis may lead to a potential reduction in height.
If you are asking how to get taller at 19, maintaining an appropriate posture can help you quite a bit. By doing so, you may also avoid bone and spinal problems by dispersing your weight uniformly throughout your body. Correcting your current posture might improve your height if you're hunching most of the time.
Throughout adolescence, failing to get an adequate amount of sleep can yield significant repercussions. This stems from the crucial role sleep plays in the production of growth hormones within your body. Inadequate sleep directly interferes with the synthesis of these vital hormones, making it imperative to maximize your restorative slumber. For optimal mental and physical well-being, it is recommended that 19-year-olds aim for 7-9 hours of sleep every night. Embracing this advice can potentially supercharge the production of growth hormones, contributing to a healthier and more vibrant life.
Get adequate vitamin D
Switching your diet and adjusting your lifestyle won't help you get taller until your body gets sufficient vitamin D. This vitamin is essential for the body's absorption and retention of calcium, which directly supports the growth of bones and muscles. Likewise, vitamin D deficiency has been linked to obesity and even stunted growth in children.
The most direct way to acquire this vitamin is through dawning sunlight. Children can grow stronger and taller by engaging in a 30-minute activity in the early sun. Additionally, foods like dairy, mushrooms, egg yolks, organ meats, and fortified cereals contain vitamin D. Taking supplements is highly recommended if needed.
Supplements that reinforce height growth
It's common to find that your meals don't always include all the necessary nutrients. For this reason, dietary supplements are useful. The nutrients and minerals your body needs for growth are supplied by these supplements. They also make it easier to do everyday duties and sleep at night.
Say NO to addictive substances
Addictive drugs may have a detrimental influence on your height growth.
Caffeine: Rest is necessary for physical development. If you allow coffee to interfere with your nighttime sleep, your growth rate will slow down.
Nicotine: It's harmful to your physical and mental development.
Steroids: Although they help muscles expand, steroids can stop bones from growing. It clarifies why people who use steroids seem bulky. This body type has a weaker structure and higher bulk, making it more prone to injury during activity.
In certain exceptional situations, individuals may experience continued growth in height even after reaching the age of 19, as long as their epiphyseal plates remain active. Despite the limited window for physical development during this stage, it remains crucial to prioritize a well-balanced diet, engage in consistent exercise, and ensure adequate sleep for maximizing your growth potential
- Related post: Is it possible to increase your height after 18?