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How To Grow Taller Fast Naturally

grow tallerHow To Grow Taller

Height is an important aspect of our life, Tall people tend to have an upper hand in several aspects of life as compared to vertically challenged individuals, Being tall boosts our confidence, is a determinant in some careers, and also helps us have better relationships; It is at puberty that people reach their peak in terms of height, but it’s possible for an adult to add another 2-3 inches after that, if they get enough sleep, eat well and exercise regularly then you can grow taller and add significant height.

Height is determined by several factors with genes being the primary determinant. Though other factors can play a role in determining how tall one is, they’re still a few things you can do to unlock your growth potential.

This piece of writing will guide you on some of the things that inhibit growth and how you can overcome them.

Part A: Growth Disorder

So, What Are Growth Disorders?

Growth disorders are any type of problems that inhibits one from achieving normal height, weight or sexual maturity in children and teenagers. But just because your kid is developing at a slower rate than his/her peers should not be a cause for concern. Some children are Late bloomers’ taking more time to develop and may be smaller for their age but still attain a normal growth later on in their teen age.  However, very slow or very fast growth can signal an underactive or overactive gland. The following are symptoms of growth disorders, and if you happen to see your child exhibiting any of them, it’s better to take necessary steps to salvage their height.

  • Your child has a growth rate of less than 2 inches after reaching the age of three years.
  • Your child is by far much shorter than peers of the same gender and age.
  • Your child reaching puberty much later than peers of the same age.
  • A failure to thrive may signal growth disorder.
  • The pediatrician growth chart of your child being below 3rd or at above the 97th percentile.

What Are the Causes of Delayed Growth?

Delayed growth or growth disorders can be brought by several factors including;

  • Lack or low production of growth hormones
  • Poor nutrition during childhood and puberty
  • Family history of having growth related disorders
  • A tumor in pituitary gland
  • Chronic diseases such as those affecting the digestive system, heart, and kidney.
  • Long-term use of certain drugs by expecting mothers
  • down syndrome whereby individuals have 47 chromosomes rather than the usual 46
  • dwarfism

How is Growth Disorder Treated?

The treatment to be administered depends on the cause of the disorder. Children with a deficiency of Human Growth Hormone have to take oral and injections of growth hormone at home. Depending on the doctors instructions, shots can be administered thrice a week or every day. Treatment is carried on till the child reaches the normal adult height. 

If the cause has been found to be in the kidney, pituitary gland, heart or digestive system, it can be treated early enough to help the child develop normally. 

Part B: Boosting Height

Grow 3 to 4 Inches Taller

As we’re growing up, everyone dream is to achieve an above-average height. Some of us have a low
growth rate at the start but later get a burst and end up being taller than those who grew taller during childhood. Others will adopt a consistent growth, growing at an almost average rate until the end. But the big question is, can we grow taller after 20, and if so, how can you facilitate this?

There are two theories that people argue about regarding height. Some claim that one sees to increase in height when they hit 20, while the other group claims that one can continue to grow up to the age of 26 years. Let’s discuss the real facts about height.

Height determinants

The fact of the matter is, we stop growing when our growth plates located in the wrist, knees, etc., close. When the growth hormone is produced by the pituitary gland, it induces growth through the growth plates. In most people, they close up at the age of 21, after which its production doesn’t cause an increase in height. But that doesn’t mean you should necessarily give up gaining additional inches as there may be a chance that your growth plates haven’t closed up yet. The best way to increase height at this age is to increase the amount of growth hormone in your body by having a diet that boost the production of the growth hormone, taking hot showers, conducting exercises that increase height, and having enough sleep. After all, this is good for your well-being and health as well.

Tips to Grow Taller

The internet is full of tips to grow taller, some good, some ridiculous, and some out of reach for many. But the fact is, there is no single tip that can help you grow taller, they should be combined in the right way to deliver desired results. The compilation below has been proven to help vertically challenged individuals add two to three inches to their height after puberty.

Have Enough Sleep and Rest

Proper sleep and rest are vital for overall growth and development of the body. You can eat healthy diets and exercise every day, but without adequate sleep, you’re just mark timing. Staying awake disrupts the secretion of growth hormones that induces growth and increase in height. 

If you have difficulties in inducing sleep, eat food rich in carbohydrates such as rice and potatoes. Teenager requires about 8 to 11 hours of sleep every night. Tame your sleep by making it a habit of sleeping and waking up early. This is because the human growth hormone, which handles growth and increase in height, is produced when one is deep asleep.

Proper diet

Eating the right foods can persuade the body to grow a few inches taller even if you’ve passed the puberty stage. A diet rich in Vitamin A and D is essential for bone growth. Most people fail to attain an average height because of pure nutrition. Eat foods that are rich in vitamin A and D and protein as well. These vitamins can be found in vegetables like carrots, broccoli and fruits like papaya and mango. Protein can be gotten from the liver, chicken, and fish. Eating right is the key to growing taller. 


Stretching exercises are one of the proven tips to grow taller naturally. They have been recommended by medical experts and physical trainers as the safest and most natural height enhancers. Bar hanging’ exercises help to stretch your back and the legs as well. A straight, healthy spinal column will enhance your height by adding extra inches.

Maintain an ideal body weight

Obesity has been termed as one of the inhibitors of gaining height. Moreover, it can bring several complications of health. Hence, it is always important to maintain a healthy body weight by eating a balanced diet and having proper exercises.


Several yoga exercises help to add extra inches to your original height and help you get taller. With the assistance of a trainer, you may try Suryanamaskara and Tadasana poses.

Food That Can Increase Height Naturally

It is not a secret that diets rich in protein, calcium, and vitamin D is an essential requirement for anyone who may wish to increase height. In order to increase your height, supplement the food you eat with exercises meant to increase height. They can repair worn-out cartilages and make you bones grow. They include:


In order for our bones to grow and develop, our bodies need sufficient amount of protein and calcium. Luckily, milk will provide this two components in handy. Drinking a glass of milk is equivalent to consuming 300mg of calcium. Calcium is the primary building blocks of bones and is essential for growth. Our body requires maintaining 1000mg of calcium to achieve desired growth and development and also to repair damaged bones. Milk is recommended to be taken three times a day.


Fish and eggs are mainly rich in proteins. Proteins are needed to build and repair muscles. They also produce enzymes, hemoglobin, hormones, and antibodies. Proteins are the primary building blocks of our bodies which help us grow taller by building various tissues in our bodies.

Cod Liver Oil

Cod liver oil is rich in vitamin D that is necessary for the continuous growth of the body. If our bodies lack Vitamin D, our growth will be negatively affected making us not attain the average height. Vitamin D is one of the essential nutrients that works to make our bones stronger.

Glucosamine and Chondroitin supplements

These are the building blocks of a constituent of cartilage called glycosaminoglycan. If you take sufficient amount of glucosamine, it will aid your cartilage development. At times, it is supplemented with chondroitin, another form of the building block of cartilage. A combination of both will aid in elongation and re-growing of your bones. After a few weeks of using them, you’ll start noticing signs of an increase in height.


Water is essential in your body for many reasons including helping in height gain. But how does it help? It keeps your body hydrated and your blood thin, thereby facilitating the transfer of nutrients to the bones and tissues to help them grow and develop.

Sporting Activities That Helps You Grow Taller

Ever wondered why sporty individuals are always taller than other people in their peers? Well, it’s not that they’re always born tall; some gain that height because of the sporting activities they undertake. Several sports have been found to help individuals grow height, especially when done during the teenage years. So, if you’re serious about increasing height, consider playing the following sports.


In basketball, individuals have to stretch and jump a lot. In fact, you score points by jumping and inserting the ball into the ring. Higher jumps are difficult things for many people, and you’ll have to master this skill to succeed in this game. So how does basketball help you increase your height?

Helps to strengthen your legs:To grow height, you need to pack stronger legs that will in turn strengthen your bones. Therefore, by playing basketball, you’ll be able to strengthen your legs. You cannot be able to increase your height if you’ve got weak bones. This can be proved by those suffering from osteoporosis disease. Playing basketball will help to strengthen your bones.

Basketball boost the production of HGHHuman Growth Hormone is the hormone responsible for growth and height increase. Basketball stimulates your body to produce more HGH thus helping you gain more height. You may fail to notice at first, but you become a regular basketball player, you’ll start seeing the difference in your height.

It involves a lot of stretchingBasket requires a lot of stretching ranging from doing defensive to offensive play. Height gain will also be boosted by stretching your back and neck to their limit.


Swimming, if done with high intensity, can be beneficial to your body health and height as well. The best thing about swimming is that it stretches almost every muscle in your body. When you engage in swimming, you’ll get a full workout to work on virtually every body muscles. This will certainly boost your height.

Swimming also has been known to boost the secretion of HGH significantly. The primary factors that trigger the secretion of HGH are lactate and nitric oxide, both of which are produced from resistance training such as swimming.

Also, by doing swimming styles that stretch your body more, such as freestyle and breaststroke, you increase your chances of gaining more Height.


  • Cycling stretches your bones in the legs and spine. When cycling, your legs constantly move which is a good exercise for gaining height. It makes the bones and muscles in your legs stronger. As said above, weak legs are an inhibitor to increasing height.
  • Cycling also stimulates the body to secret the Human Growth Hormone.
  • It also helps your body attain a good body posture. An upright posture adds extra height to your body as well.

The above sports, if coupled with a balanced diet, will enable one add extra height.

Home Exercise to Help One Grow Taller

One way to growing taller is by conducting exercises that stretch your back, neck, and legs. By doing the exercises mentioned below regularly, it will help in gaining height.

Bar hanging exercise

It may sound weird, but hanging from a bar is the best exercise that can help one to grow taller. It stretches your spine and joints as well. This helps to straighten and lengthen your spine. To add substantial height, it is recommended that you hang for 30 to 40 minutes a week. By hanging over there while rotating your torso in clockwise and anticlockwise directions, will help stretch your spine to its limit. This is an excellent exercise for your spine and can work to lengthen your upper body thereby making you add an extra height.

Leg stretch exercise

This exercise makes your bones elastic and flexible. The following are the best leg exercises to do:

Achilles tendon stretching exercisesBy placing your hands on the wall in front of you, move one leg closer to the wall while keeping the other leg slightly bent. Don’t let it come up. Stretch the back leg further until you feel an effect.

While maintaining the exact position as the above stretch, keep your back leg straight and move it further behind until you feel the stretch. Maintain this position for 2 minutes before relaxing.

Before working on this exercise, consult your trainer as the exercise can damage your back if done without proper skills. The simple thing we’re doing here is to hang upside down. This stretches your vertebrae and knees as well as your back.

Yoga exercises: Yoga poses have been found to help people grow taller. Although much of the information available on the internet about how this method can help one gain height is distorted, side bends, curling pelvic thrusts and the cross-legged backstretch are some of the simple yoga exercises one can do to lengthen their spine and joints. Couple this exercise with other activities for greatest results.

Best Diet To Increase Height

We are what we eat and the kinds of food we eat have a great impact on the various functions of the body ranging from making the organs efficient to increasing height. Having a healthy eating habit is not about skipping meals, maintaining a slim body, or observing strict philosophies of nutrition. It’s all about maintaining the required levels of nutrients, minerals, energy, and vitamins in the body. Having balanced all this elements in our bodies, growth and development, including an increase in height, will now take its course in an ideal way.

A person height depends on many factors such as lifestyle, age, heredity and diet. If your parents have a tall posture, then the chances are that you’ll grow tall if only you engage in several sporting activities and eat a balanced diet. That’s why it’s important to have a simple diet that will give your body all the needed elements.

Diet plan

The diet you should eat must contain all the five food groups. They include: Whole grains: 5 to 7 ounces Fruits and vegetable: 4 to 5 servings Meat or dried beans: 5 Oz Milk: 2 to 3 glasses Healthy fats: 5 teaspoon

Diet Requirement

Eat food rich in calciumYour body needs to maintain 1000 mg of calcium. Although height depends on the genetic structure, you can increase you natural height by strengthening your bones to accelerate their growth. Calcium makes the bone stronger and helps them develop since it’s the main building block of bones. It can be obtained from;

  • Dairy products such as milk, cheese and yoghurt
  • Vegetable greens such as Collards, Beet Greens, Kale, Spinach, and Okra
  • Seafood such as ocean perch, sardines, and Blue Crab Dried beans such as Cowpeas and soybeans.

Vitamin D3 should also be in your daily dietMake sure to have a minimum of 200 IU of Vitamin D3. A natural source of Vitamin is sunlight. Also, it can be obtained from Milk and luckily in the United States, Milk is fortified with Vitamin D3.

Protein constitutes a major percentage of our body mass. It helps in building tissues as well as increasing height. They are made of amino acid which makes your bones and muscles strong. A deficiency of proteins causes abnormal growth and loss of muscle mass, meaning that a person suffering from protein deficiency is not likely to achieve the normal height. Protein can be sourced from:

  • Whole Eggs-they have the best protein profile, but unfortunately they pack cholesterol into our bodies. A teenager should have eight eggs per week. 
  • The skinless chicken breast.
  • Vegetarian may get the required protein from soybean products such as Temper and Tofu

To grow taller, it is important that you keep off from eating junk food as they contain saturated fats as they bring an increase in weight which hinders growth in height. Eat plenty of raw vegetables, fruits and dairy products as they are vital for the increase in height.


A diet alone cannot enhance height. Along with a balanced diet, it is important to include some exercises meant to enhance your height by activating the secretion of Human Growth Hormone. If you’re at an age where your bones are still growing, a supplement of HGH (Human Growth Hormone) could help.

If you’re passed this age, HGH supplement could prove to be harmful. Engage in exercises to stretch the body so that the bones can lengthen naturally. Among the best exercise to conduct include:

Yoga exercise: since time immemorial, yoga has been used to correct physical problems and an increase in height is one of them. Yoga enables your body to adopt an upright posture and also stretch your body muscles and bones to make them lengthen. Learn the various poses under a qualified guru to get the best out of these exercises.

Stretching exercises :are also among the best exercises that can help increase your height.

 The Bottom line

With the above complete guide to gaining height naturally, I hope by now you are confident about investing in gaining height. The important thing is not to have unrealistic expectations. Even an addition of one or two inches is good progress. Remember you can only add a maximum of 3 inches once you’re passed the puberty age. Patience and determination should be your greatest companion. Maintain a positive and enthusiastic attitude because at times you’ll feel frustrated especially when starting out. But after a while you’ll start noticing signs of an increase in height. Avoid smoking habits and stress as they may interfere with your growth. All the best as you embark on your journey to adding 1, 2, or 3 inches to your height.

John Lee

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