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Unfortunately, there is no way of putting inches on your frame instantly. Growing taller is mostly about genetics. Between 60% and 80% of your height is determined by the DNA that your parents passed down to you, whereas about 20% to 40% of your growth is influenced by your own environment. This means your diet, your health, how much you exercise, and how much sleep you get. Until your growth plates (the areas where your bones grow) close, you will keep growing. A good diet, healthy exercise, and lots of sleep can help you get taller in this period than you would otherwise. For most people, however, growth plates close in their early twenties, and after that, they are not going to gain any inches naturally. Women typically stop growing around age 18 while men may stop around age 20. [1] X Research source If you want to get taller at a fast pace, read on!
Things You Should Know
- Stand up straight to instantly create the illusion of more height. Wearing fitted clothing in dark colors can also make you look taller.
- Eat a nutritious and balanced diet with plenty of lean protein, vitamin D, and calcium.
- Stretch and exercise regularly to encourage healthy development of muscles and bones.
Steps
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Get more sleep . Did you know you only grow when you're asleep? Your body produces human growth hormone (HGH) while you sleep. This hormone helps you develop muscle and actually grow taller. So if you're serious about getting taller, get plenty of sleep.
- School-age children should get between 10 and 11 hours of sleep.
- Teens and those just under 18 should get at least 9 to 10 hours of sleep.
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Exercise . Whatever you do, take the time to exercise. Exercise is crucial for your healthy development and general well-being. If you want to grow tall during your teen years especially, get in the habit of exercising your body. All exercise is good, and there is no particular exercise to increase height, but doing things that involve stretching and jumping will help to lengthen your spine. [2] X Trustworthy Source Harvard Medical School Harvard Medical School's Educational Site for the Public Go to source
- Try jumping around by playing basketball or skipping.
- Try stretching out your back and limbs by swimming.
- There is no specific amount of time you should be doing this for to increase height, but the more the better.
- It is recommended that people children and adolescents should do an hour of exercise a day to be healthy. [3] X Trustworthy Source National Health Service (UK) Public healthcare system of the UK Go to source To give yourself the best chance of growing taller, try to exceed this amount.
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Try stretching . Some stretches can help you to release your spine and improve your posture. If you stretch the first thing in the morning and the last thing at night, it can help you to become more upright, and thus make the most of your height. Some of the stretches to try include: [4] X Research source
- Toe touches. Stand up straight and raise your hands up to the sky, and then reach down to touch your toes.
- Cobra stretch. Lie on your front with your hands at your sides and then push up on your hands to raise your chest and tilt back your head.
- Bridge stretch. Lie on your back with your hands at either side of you, then, pressing down on your hands, raise your abdomen off the ground to stretch your back.
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Wait to grow naturally over time. If you do all of the previous steps, there's a good chance that you've given your body the best chance to grow taller. Not everyone is going to be as tall as a basketball player or a model. Being tall isn't everything, so learn to be comfortable with how you are.
- Some people are "late bloomers" and only hit their big growth spurt when they turn 17, 18 or beyond.
- If you are really concerned, see your pediatric endocrinologist. This doctor will be able to give you valuable information about possible medical courses you may take in order to combat low growth.
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Eat the right foods. A balanced diet filled with plenty of healthy nutrients will help you to grow strong and healthy and reach your full height. That means staying away from the cakes, sodas, and pizzas and reaching for the salads, whole grains, and fish. If you are having trouble motivating yourself to eat these foods, search for different recipes and look for combinations of food that you find appealing. [5] X Research source
- To get a clear view of what equals a healthy balanced diet that includes protein, fruit, vegetables, grains and dairy, look at the USDA MyPlate website .
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Include lean protein in your diet. Proteins are the building blocks for the things that help you grow tall and strong, your bones, muscles and cartilage. [6] X Trustworthy Source HelpGuide Nonprofit organization dedicated to providing free, evidence-based mental health and wellness resources. Go to source So eating a good amount of foods from the protein foods group is important if you want to maximize your potential height. The recommended amount varies by age, gender and how much exercise you get.
- Girls aged 9-18 are recommended the equivalent of 5 ounces daily.
- Boys aged 9-13 are recommended the equivalent of 5 ounces daily.
- Boys aged 14-18 are recommended 6.5 equivalent ounces daily. [7] X Trustworthy Source American Heart Association Leading nonprofit that funds medical research and public education Go to source
- Protein foods include lean meats, poultry, fish, eggs, nuts, and seeds.
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Get enough vitamin D . Vitamin D helps you grow stronger bones and promotes muscle growth in children. [8] X Research source A deficiency of vitamin D has been linked to stunted growth and even weight gain in teenage girls, a recent study has found.
- Foods rich in vitamin D include oily fish, mushrooms, and fortified cereals. [9] X Research source
- Sunlight is the best way to get Vitamin D naturally. You only need a few minutes of sun exposure a day to get the right amount. Make sure that your skin is exposed to the sun.
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Put zinc into your body. A zinc deficiency may stunt your growth. [10] X Trustworthy Source PubMed Central Journal archive from the U.S. National Institutes of Health Go to source While taking zinc won't necessarily make you taller, it can prevent your growth from stopping early. This may help you reach your highest potential height more easily. Some foods that are good sources of zinc include:
- Seafood, especially shellfish.
- Lamb.
- Spinach. [11] X Research source
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Get plenty of calcium. Again, there is little direct evidence between calcium and getting taller, but calcium is an essential ingredient in helping you grow strong bones which are important for growth. [12] X Research source . Most of your calcium will come from dairy products. It is recommended that boys and girls aged 9-18 should consume the equivalent of three cups (or 1,300 mg) of calcium-rich dairy foods a day. [13] X Research source
- Dairy products that are high in fat may be beneficial for young children.
- Cream cheese and butter are dairy foods that have little calcium.
- Alternatives to dairy products for your calcium include canned fish, leafy greens, soy products, and calcium-fortified juices, cereals and bread. [14] X Trustworthy Source EatRight.org Organization associated with the Academy of Nutrition and Dietetics providing advice about food, health, and fitness Go to source
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Avoid certain foods. As well as avoiding too much fatty and salty food, there are reports that some generally healthy foods might have a negative impact on your height. You should have a balanced diet, and these are not hard facts, but consider lowering your intake of soy products, tomatoes, and broad beans. [15] X Trustworthy Source University of California San Francisco Health Center Research hospital associated with UCSF, a leading medical university, providing innovative patient care and public health resources Go to source
- It is more important to have a healthy and balanced diet than not eating these three things.
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Consider taking vitamin supplements. You can top your intake with basic multivitamins you can buy at the store. You could also focus in on vitamin D and zinc by purchasing vitamin tablets just for these two important elements. Cod liver oil tablets are also easy to find and are an excellent source of vitamin D and great for your bones and joints. [16] X Research source
- Other more concentrated and potentially harmful supplements, including Glucosamine, are reported to promote growth. [17] X Trustworthy Source Arthritis Foundation Main organization devoted to arthritis support and education Go to source [18] X Trustworthy Source Science Direct Online archive of peer-reviewed research on scientific, technical and medical topics Go to source .
- Before considering one of these supplements always talk to your Doctor.
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Be wary of miracle cure products. You may come across some supplements that claim to be able to make you taller miraculously. Remember, if your plates have fused you are not going to gain inches. Some products may claim to be or contain human growth hormone (HGH) which stimulates growth. You should be very careful with this, as HGH cannot be taken as a pill and it should only ever be administered by a doctor.
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Adjust your posture . If you've done all you can to help yourself grow taller, there are still a few things that can help you to make the most of your height . You may not realize just how much bad posture can affect your overall height. A slight slumping of the shoulders, leaning forward of the head and neck, and habitually standing with your weight on one leg can all subtract from your height. [19] X Research source
- Walk with a book on your head to train your body to keep your spine as erect as possible.
- Stand with your legs straight, and no further than hip width apart. Stick your chin up a little. Not only will it add some extra height, but it'll also make you look more confident.
- Get into the habit of sitting up straight and concentrate on contracting your abdomen muscles to help.
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Go for medium or short hair. You may think that longer hair would make you look taller. But in fact, longer hair takes attention away from your neck and neckline, making you appear smaller. Instead, opt for short or medium length hair. These hairstyles will put the emphasis back on your neck.
- If you have a fairly tall neck, these hairstyles will look great.
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Streamline your look. Wearing tight-fitting clothing, such as skinny jeans , helps to accentuate the lines of your form. When you wear baggy clothing, those lines aren't really defined, making you appear more squat. Skinny jeans, especially, will define your leg length and will cling on nicely to your leg shape, attracting attention to your leg shape rather than your height.
- For girls, wearing a slim skirt will help you accentuate the natural length of your legs.
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Wear slimming colors, and vertical patterns. Slimming colors such as black, navy blue, and forest green will help you appear taller. These colors make your body appear slimmer and works for boys and girls. Going for slimming top and slimming bottom gets you double the effect. Likewise, wearing clothes with vertical lines help accentuate height.
- For women, try out a pair of vertically striped pants, or maybe even a collared shirt.
- For men, a shirt that has narrow vertical stripes, rather than checks, can help. [20] X Trustworthy Source PubMed Central Journal archive from the U.S. National Institutes of Health Go to source
- Both genders should avoid the horizontally striped tees — these have the opposite effect of making you appear squatter.
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Wear heels or platforms. This isn't for everyone of course, but wearing heels or platform shoes is an instant boost. You can grow anywhere from a couple of inches to six inches as soon as you put them on. With a pair of heels on, people will look at you or up to you instead of down to you. When you first meet a person, their first impression won't be of your height, but rather of your facial features. [21] X Research source
- Walking in high heels is a serious skill that takes practice. Take the time to really feel comfortable in high heels before you wear them outside.
- Walking in high heels can damage your feet. Try to wear insoles and moleskin, as well as breaking new shoes in before going out in them.
- If you don't want to wear obviously big heels, look for shoes with thick soles.
- Men can buy heel inserts to boost their height. [22] X Trustworthy Source PubMed Central Journal archive from the U.S. National Institutes of Health Go to source
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Expert Q&A
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QuestionDoes fasting help you grow tall?Sarah Gehrke is a Registered Nurse and Licensed Massage Therapist in Texas. Sarah has over 10 years of experience teaching and practicing phlebotomy and intravenous (IV) therapy using physical, psychological, and emotional support. She received her Massage Therapist License from the Amarillo Massage Therapy Institute in 2008 and a M.S. in Nursing from the University of Phoenix in 2013.During growth, the body needs nutrients and plenty of sleep. Fasting for long periods of time will not help you grow faster. Try to focus on a balanced diet so you can get all the nutrients needed to help you reach your height potential.
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QuestionCan I become taller in one month?Sarah Gehrke is a Registered Nurse and Licensed Massage Therapist in Texas. Sarah has over 10 years of experience teaching and practicing phlebotomy and intravenous (IV) therapy using physical, psychological, and emotional support. She received her Massage Therapist License from the Amarillo Massage Therapy Institute in 2008 and a M.S. in Nursing from the University of Phoenix in 2013.One month is not a long time for the body to grow taller. In this case, you can practice standing up straight and focusing on ways to make yourself look and feel taller. Platform shoes or heel boosters are another option.
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Tips
- When sitting down try to keep your back straight.Thanks
- Try to drink more water, eat tasty but healthy, and play basketball or ride a bike.Thanks
- Keep your back straight and sleep as long as you can. You grow more when you're asleep. Just wait for your growth spurt.Thanks
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Warnings
- 60-80% of your height is determined by the DNA that your parents have passed down to you, whereas about 20-40% of your growth is influenced by your environment. This means your diet, posture, your health, how much exercise you do, and how much sleep you get. Until your growth plates (the area where your bones grow) close, you will keep growing, and a good diet and health, posture, healthy exercise, and lots of sleep can help you get taller in this period than you would otherwise. For most people, your plates close in your early twenties, and after that, you are not going to gain any inches naturally.Thanks
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References
- ↑ https://kidshealth.org/en/teens/expert-taller.html
- ↑ https://www.health.harvard.edu/topics/exercise-and-fitness
- ↑ https://www.nhs.uk/live-well/exercise/physical-activity-guidelines-children-and-young-people/
- ↑ https://www.nationwidechildrens.org/family-resources-education/health-wellness-and-safety-resources/helping-hands/exercises-stretching
- ↑ https://www.nutrition.org.uk/creating-a-healthy-diet/a-healthy-balanced-diet/
- ↑ https://www.helpguide.org/wellness/nutrition/healthy-diet
- ↑ https://www.heart.org/en/healthy-living/healthy-eating/eat-smart/nutrition-basics/what-is-a-healthy-diet-recommended-serving-infographic
- ↑ https://www.canada.ca/en/health-canada/services/food-nutrition/food-labelling/health-claims/assessments/scientific-summary-health-claim-regarding-calcium-osteoporosis.html
- ↑ https://www.bhf.org.uk/informationsupport/heart-matters-magazine/nutrition/ask-the-expert/foods-high-in-vitamin-d
- ↑ https://pubmed.ncbi.nlm.nih.gov/17217573/
- ↑ https://nutritionfacts.org/topics/spinach/
- ↑ https://ods.od.nih.gov/factsheets/Calcium-HealthProfessional/
- ↑ https://www.betterhealth.vic.gov.au/health/healthyliving/calcium
- ↑ https://www.eatright.org/food/food-groups/dairy-and-alternatives
- ↑ https://www.ucsfhealth.org/education/guidelines-for-a-low-sodium-diet
- ↑ https://www.mountsinai.org/health-library/supplement/vitamin-d
- ↑ https://www.arthritis.org/health-wellness/treatment/complementary-therapies/supplements-and-vitamins/glucosamine-chondroitin-osteoarthritis-pain
- ↑ https://www.sciencedirect.com/science/article/pii/S2666149721000165
- ↑ https://www.healthdirect.gov.au/how-to-improve-your-posture
- ↑ https://www.ncbi.nlm.nih.gov/pmc/articles/PMC10559650/
- ↑ https://strivept.ca/how-to-wear-high-heels-without-pain/
- ↑ https://www.ncbi.nlm.nih.gov/pmc/articles/PMC10559650/
About This Article
Registered Nurse
This article was medically reviewed by Sarah Gehrke, RN, MS
. Sarah Gehrke is a Registered Nurse and Licensed Massage Therapist in Texas. Sarah has over 10 years of experience teaching and practicing phlebotomy and intravenous (IV) therapy using physical, psychological, and emotional support. She received her Massage Therapist License from the Amarillo Massage Therapy Institute in 2008 and a M.S. in Nursing from the University of Phoenix in 2013. This article has been viewed 4,369,058 times.
Warning: Difficult task
Co-authors: 150
Updated: September 27, 2024
Views: 4,369,058
Categories: Musculoskeletal System Health
Medical Disclaimer
The content of this article is not intended to be a substitute for professional medical advice, examination, diagnosis, or treatment. You should always contact your doctor or other qualified healthcare professional before starting, changing, or stopping any kind of health treatment.
Article Summary
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To get taller faster, eat foods like fish, chicken, eggs, and dairy so you're getting the nutrients you need to grow tall and strong. Also, make it a goal to exercise for an hour every day by playing sports or running around outside since regular exercise can help make you taller. While you're waiting to grow, make yourself look taller by wearing tight-fitting clothing and remembering to stand up straight. For more ways you can grow taller faster, like taking vitamin supplements, read the article!
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Thanks to all authors for creating a page that has been read 4,369,058 times.
Reader Success Stories
- "This article is so helpful. I know what types of food I need to take and avoid. I'm 16 and my height is 164, and now I'm not progressing to reach my height until 170. I will follow all of those steps plus hanging 5 minutes every day, and can't wait to see the changes. " ..." more
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Registered Nurse
Warning:
Difficult task
Difficult task
Co-authors: 150
Updated: September 27, 2024
Views: 4,369,058
"This article is so helpful. I know what types of food I need to take and avoid. I'm 16 and my height is 164, and now I'm not progressing to reach my height until 170. I will follow all of those steps plus hanging 5 minutes every day, and can't wait to see the changes. "
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"This was really interesting, confirming what my mother told me. 14 yeas old and was really insecure about my height when I was younger; about 5' 2" now and comfortable with my height. Being a short girl is pretty cool, you just have to accept and own it."
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"This article was very helpful, I really did see a change, a big change, to be more specific. I started avoiding junk food and started eating more salads, started jumping rope and go swimming, and I started sleeping for 11 hours."
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"This was really helpful and I like how it has more than one option for the food and vitamin part since I can't eat any shell fish since I'm allergic to it, so it's really helpful to have more than one option."
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"I am 5 feet and 8 inches tall but I want to reach at least 6 feet. I didn't know what helps in getting taller, like I didn't know how much sleep helps and the same with the posture method, but now I do."
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