Most individuals are unsatisfied with their height. But is there anything we can do about it after a certain age? No. Once your growth plates fully ossify, your height ceases to grow.
But what if we extend the growth phase?
In the growth phase, long bones such as the femur and tibia in the legs grow in length at the growth plates, increasing height. These growth plates are cartilages at the end of the bones. After a certain age, these cartilages turn into solid bones.
Growth hormones imprison this process by retaining the growth phase. Regulated production of growth hormones maintains the cartilage structure and prevents the growth plates from ossifying. Production of growth hormones is at its peak during your adolescent and teenage years and reduces once you turn 20. So, let’s understand how to increase height after 21.
Factors Influencing Height Growth
Genetics influence around 80% of your height potential. But, we still have a window of 20%, which we can use to our benefit. So, let’s learn about the factors that influence height.
- Proper Nutrition
- Disciplined Sleep Cycle
- Exercises & Yoga
- Active Lifestyle
- Posture
- Strong Immunity
- Healthy lifestyle
How To Increase Height Naturally
Height growth after 21 is a gradual process requiring patience and constant, careful choice. The best way to increase height naturally is by ensuring we pay attention to the abovementioned factors. The two most important factors for height gain are proper nutrition and leading an active lifestyle. Let’s understand their importance and how we can incorporate them into our lives.
Nutrition For Height Growth
Optimal nutrition is essential for height growth. A balanced diet rich in micronutrients such as vitamins, minerals, calcium, proteins, etc, promotes height growth. Protein helps build bone tissues, while vitamins aid in calcium absorption. Vitamin D3 and calcium are the perfect combo for solid bones and height growth. Minerals such as calcium and phosphorus contribute to bone density.
A balanced diet includes all important nutrients required for the proper functioning of body mechanics. Additionally, optimal nutrition also boosts the production of growth hormones. Insufficient nutrition and junk food may stunt your height growth.
Fix a diet schedule and strictly follow it. Have a healthy, filling breakfast. Include fruits, oats, muesli, nuts, seeds, etc, in your breakfast.
Eat a proper meal at lunch, including vegetables, pulses, millet, lean meat, cottage cheese, tofu, curd, and salads.
Keep your dinners light. You can repeat the meals from your lunch, but remember to eat small portions. Have dinner 2-3 hours before sleeping.
Bonus Tip Refrain from lying down after eating your meals. Ensure you walk for a minimum of 15-30 minutes before you get all cozy on your couch or bed.
Exercises For Height Growth
Exercise and yoga play a pivotal role in height growth. It helps follow an active routine and burn unnecessary calories. Exercise and yoga are known to promote the production of growth hormones. Allocating 15 minutes in the morning to yoga and 30-40 minutes of your evening to sports will boost your chance of height growth. Moreover, exercises promote blood circulation in the entire body, ensuring proper absorption and distribution of nutrients.
Exercises that promote height growth are:
- Basketball
- Football
- Badminton
- Swimming
- Cycling
- Walking
- Running
- Volleyball
- Hockey
Yoga asanas for height growth:
- Mountain Pose
- Tree Pose
- Downward-Facing Dog
- Standing Forward Dog
- Cobra Pose
- Bow Pose
- Camel Pose
Height Growth Supplements
If you are looking for ways to increase height after 21, it is a sign your body needs height growth supplements. With many different brands selling supplements, it is mandatory to choose brands that provide all-natural products. We don’t want to end up eating chocolate powder or chemicals, do we?
Height growth protein powder and supplements are beneficial when you choose the right ones. You can try Bione’s Height Growth Package for a premium height growth experience.
The Bottom Line
Achieving height growth after 21 may seem challenging, but it is possible. All you need is constant vigilance to maintain a healthy lifestyle. Staying consistent in your path takes a lot of work. We get easily distracted from our goals or sometimes lack motivation. So, don’t lose hope, and stay vigilant in your pursuit of height growth.
Happy Growing!!
Frequently Asked Questions
To increase height naturally, focus on maintaining a balanced diet, engaging in regular physical activity, practicing good posture, ensuring adequate sleep, and managing stress. Avoiding substances like alcohol and tobacco that can negatively impact growth is also essential.
Good posture is essential for height as it ensures proper alignment of the spine and prevents curvature. Poor posture can make you appear shorter and may lead to spinal issues over time.
Height growth supplements can be beneficial if they are natural and contain the proper nutrients necessary for bone health and growth. Choosing reputable brands and consulting with a healthcare provider before starting any supplement is essential.
Growth hormones are crucial for stimulating the growth plates in long bones, which leads to an increase in height. They help maintain the cartilage structure of the growth plates, delaying their ossification and allowing bones to grow longer.
