Growing taller in adulthood is unlikely. Do not expect great results from exercises such as hanging from a high bar or following a special diet.
However, stimulating growth is possible in adolescence. With food and exercise for teenagers, you could permanently grow up to 15-20%, equivalent to about 5-10 cm in height. (4.6)
Adolescence is one of the periods of life that contributes the most to a person’s final height. This happens very quickly, where physical activity and eating well are vital points for the body to reach its maximum growth potential.
Also, making changes to your clothing, haircut, and posture will make you appear significantly taller. This article details tips, foods, and exercises, not just to grow taller or taller in adolescence but to appear taller.
Foods to grow taller
While height is determined by many variables, including some that you cannot change, such as genetics, it is also affected by those that are under its control, for example, nutrients, such as vitamins and minerals.
A fact that reflects this fact is that the height of an average man in North Korea is approximately 7 cm less than in South Korea. The cause is not a difference in genes but the contribution of minerals from food over several generations. (3)
Just as it has been seen that in Western Europe, the average height increased by at least 12 centimeters more than two hundred years ago, this has been primarily attributed to improvements in food and lifestyle. (7)
On the other hand, a low-calorie diet, or one that is inadequate in the amount of protein and vitamins in the food, causes difficulty in growing in children and adolescents. (4,5,6)
So what is there to eat?
While there is no special diet that a child or adolescent can stimulate growth and grow 15 cm rapidly, it is essential to include foods rich in calcium, vitamin D, B1, B2, D, and C.
In addition, to increase height, it is advisable to give the body an extra 10% -20% of the calories it uses for the day. Whenever possible, from whole food sources with complex carbohydrates: vegetables, cereals, and whole grains. As well as fish from the sea and those derived from the ocean, these foods are an excellent source of Omega-3 fatty acids and iodine.
Here are foods to grow taller:
- Fish: sardines, tuna, salmon
- Cow’s milk and yogurt
- Vegetable milk
- Almonds, walnuts, peanuts
- Black beans and other legumes
- What’s good
Exercises to grow taller in adolescence
An adolescent can grow 5-10 to 15 cm when the period of the typical “ stretch” of puberty has not finished. In this period, emphasis should be placed on exercises to increase height.
On the one hand, the exercises to grow are all those that involve the lower back area, the shoulders as well as those that achieve an opening of the chest.
RELATED: How to Stimulate Growth Hormone?
On the other hand, although there is no scientific evidence that exercises with weights or bars can hurt height, they are not the most recommended for those under 18. These exercises have an increased risk of injury to the joints, mainly when not performed entirely under technical supervision. (1)
Examples of exercises to grow taller:
Pull-ups are an essential exercise for growing taller in adolescence. Beginners are advised to bend the knees or use an assisting buddy.
The hyperextensions work your lower back and help grow the lower back area. If you don’t have a machine for hyperextensions at home, you can substitute this exercise for classic lats.
- Pulley to chest
An example of classic gym exercises is to strengthen your back and improve posture. Teens are advised to do this exercise to grow taller with little weight.
- Abdominal planks
An easy and ideal exercise to strengthen the middle zone in adolescence and stimulate the growth of the whole body. Make sure to keep your back straight and parallel to the ground.
Push-ups are an ideal body exercise for adolescents. This exercise example helps stimulate growth hormone, working for large muscle groups.
- Lateral raises
To grow taller in adolescence, you must strengthen the trapezius area and shoulders. The side elevations are a focused exercise in this area, which is essential to avoid corvada back.
- Barbell military press
An exercise that in adolescence is only recommended with light weights. Doing the barbell military press will help you improve posture and gain strength and stiffness in your upper body muscles.
How to appear taller? – Practical tips
Gaining height in adulthood is virtually impossible; however, choosing the proper clothing and exercising will help you appear taller.
Here are five tips to look taller:
- Correct posture when sitting
Sitting for long hours, working in the office, and driving for long periods; can cause deterioration of posture. Correcting your stance in front of the computer is an essential tip to look taller.
- Exercises for shoulders and the trapezius area
The exercises for the shoulders and trapezius area are critical to look taller. This muscle group is the one that makes the first impression regarding your height. While you will not increase your size in actual inches, it is an excellent strategy to appear taller.
Strengthening the lower back developed muscles in the lower back area will make it easier to maintain good correct posture daily. Still, it will also give the appearance of an athletic body. One of the most effective exercises to work your lower back is hyperextensions and abdominal planks.
- Change the outfit
The colors and shapes of clothing can make a person appear taller or shorter. The contrast is the best combination to appear more elevated: “light bottom + dark top.” For example, khaki pants and a black shirt on top. In contrast, baggy jeans and a textured sweater make a person appear shorter.
- Change the haircut
With the help of a new haircut, it is possible to look taller by about 2-3 cm. Volumizing it up with wax or fixative is an excellent idea to gain height temporarily.
RELATED: How to Increase Hair Growth?
Being taller – A trait of genetic origin?
Science claims height is primarily predetermined by genetic factors, where ethnicity plays the most crucial role. (5)
A diet rich in vitamins and minerals and regular exercise can influence a maximum of 15-20% in the height of a young adult. In other words, height is an 80% trait set in genes.
The average height is 1.76 m, a figure very similar to the average size of European men: about 1.75 and 1.76 m. (2)
The average height in Latin American countries is 1.70 m, while Asian countries do not exceed 1.65 m. Gaining height is something many people crave. However, going against the genes is impossible.
How to increase in height? -ABSTRACT
Gaining height in adulthood is unlikely. Instead, eating right and exercising until age 25 could help you grow up to 20% of your size. Also, a good haircut, choice of clothing, and footwear can help you appear taller.
To gain height in adolescence, it is unnecessary to resort to expensive sports supplements. When foods of high nutritional value are included and supplemented with back and shoulder exercises, adolescents can achieve an environment sufficient to stimulate growth.
Foods to grow taller in adolescence are those rich in calcium and vitamins, for example, eggs, nuts, cereals, and pseudo-cereals. Foods rich in protein and healthy fats are also crucial for growth.