It is possible to grow taller by taking good care of your body, but your height is more likely to be determined by your genetics. Between the ages of 14 and 20, your growth plates typically fuse together and you stop growing taller. Nutrition and a healthy lifestyle can help you grow taller while you’re still young. By flexing your spine every day, you may also be able to increase your height by about 0.5 to 2 inches (1.3 to 5.1 cm).

Method 1 of 3:

Stretching to Your Full Height:

1
Stretch your arms out in front of you as you lie on your back. A mat or the floor can be used for this. Extend your arms as far as you can over your head. Stretch your legs as far as they will go at the same time. Relax after 10 seconds of holding your stretch. To avoid compression of your spine, this will help you lengthen your spine. For the most part, decompression of the spine can increase height by about 1 to 3 inches (2.5 to 7.6 cm). Maintain your results by doing the exercise every day.

2
While lying on your back, perform a series of upper-body twists. The floor or an exercise mat can be used for this. Your arms should be raised perpendicularly to your chest as you exhale and relax. You can do this by pressing your palms together, then slowly lowering both arms 45 degrees to the left. Rotate to the other side after holding for 2-3 seconds. On each side, rotate back and forth five times. Make sure to do this stretch every day to keep your spine supple.

3
Lift your hips off the ground while lying down and extending your arms above your head. Your palms should be pressed together and your arms should be extended over your head. Once you’ve bent your knees and pushed your feet together, you’re done! Lift your hips off the floor by pressing your feet and upper back into the floor, then extend your spine. Then, slowly lower yourself to the ground.* To keep your height, do this exercise every day. Decompressing your spine will help you get a longer, more flexible spine.

4
Place your hands and feet shoulder-width apart and extend your arms and legs straight out in front of you. Extend your arms and legs as far as you can while lying on your stomach. Slowly arch your back by raising your arms and legs. Exhale as you bring your arms and legs back to the floor, and hold for 10 seconds.

• To get the best results, do this stretch every day. This stretches your spine in the same way as the other exercises, allowing you to reach your full height.

Method 2 of 3 :

Change Your Eating Habits

Your body will grow if you eat a well-balanced diet. Your body’s maximum height can only be reached if you eat a healthy diet. Fresh fruits and vegetables, as well as lean protein, should form the basis of your diet. Your plate should consist of half of vegetables, a quarter of lean protein, and a quarter of complex carbs. Snack on fruits, vegetables, and low-fat dairy products. * Chicken, turkey, fish, beans, nuts, tofu, and low-fat dairy are examples of lean proteins. Whole grains and starchy vegetables like potatoes are examples of complex carbs.

2 Increase your intake of protein. In order to maintain a healthy weight, you need to eat a lot of protein. This can assist you in becoming the tallest person you can be. Every meal and snack should contain protein. As an example, you could eat yogurt for breakfast, tuna fish at lunchtime, chicken at dinner, and string cheese for a snack.

If you’re not allergic to eggs, eat one every day. Children who eat a whole egg every day may grow taller than those who don’t, according to a new study. Eggs are a cheap and easy way to get the protein and vitamins you need for a healthy diet. Get taller by adding an egg to one of your meals every day, but check with your doctor first.

4
A daily serving of dairy will help you grow. Dairy is rich in protein, calcium, and vitamins, which are essential for a healthy diet. Yogurt and cheese, on the other hand, are excellent sources of dairy. Your favorite dairy product should be included in your diet at least once per day. Milk, yogurt and cheese are all examples of foods that can be consumed in moderation to meet the recommended daily intake of calcium.

If your doctor approves, take calcium and vitamin supplements. By supplying your body with the nutrients it needs, supplements may help you grow taller. Strong bones are made possible by calcium and the vitamins A and D. Find out if supplements are right for you by consulting with your doctor.
A multivitamin and calcium supplement, for example, could be part of your daily routine. It’s important to remember that taking vitamins won’t give you any more height than your genes allow you to have.

Method 3 of 3:

Change your lifestyle

To show your full height, maintain a good posture. It’s a myth that sitting up straight makes you taller, but the opposite is true. Make sure your back is straight when you’re walking. Additionally, raise your chin and roll your shoulders back. Straighten your back, roll your shoulders back, and face straight ahead while you’re sat down.

• Look at yourself in the mirror or record a video of yourself. To learn good posture, practice standing, walking, and sitting.

For healthy bones and muscles, exercise 30 minutes a day for at least 30 minutes. You may already be aware that regular exercise is important for your overall health, but did you know that it may also help you gain height? You may be able to reach your maximum height if you engage in regular physical activity. For easy inclusion in your daily routine, choose an exercise that you enjoy. Go for a long walk or run around your neighborhood, or take a dance class, for example.

3
Make sure you get a good night’s sleep every night so your body can rest and repair. As you go about your daily activities, your muscles are being broken down and repaired by your body. Your body needs time to repair itself and restore your energy levels, so make sure you get enough sleep each night. It’s time to figure out how much sleep you need every night:

• Toddlers between the ages of 2 and 4 require between 13 and 22 hours of sleep per day (18 recommended for newborns).
• Children between the ages of 3 and 5 require between 11 and 13 hours of sleep.
• Children between the ages of 6 and 7 require 9-10 hours of sleep each night.
  Each age group requires different amounts of sleep: * Adolescents, 8-14; * Teens, 15-17; and Adults, 18 and up.

4
Be on the lookout for signs of illness and treat them immediately. When you’re seriously ill, your body devotes all of its resources to getting you well. As a result, it’s possible that you’ll experience a slowdown in your growth. Don’t be alarmed; getting better from your illness will allow you to re-grow. Get a proper diagnosis and treatment from your doctor. * It’s possible to catch up and reach your full height even if you’ve been sick for some time if you increase your nutrition and take better care of yourself.

If you’re concerned about your height, see a doctor. The fact that you’re a short person is a good thing! If your entire family is taller than you, you might be concerned. Get checked out by your doctor to see if you have a medical condition that could be causing your shorter height. When it comes to your growth, some conditions like hypothyroidism and low levels of growth hormones are to blame.

If you have a medical condition that is preventing you from growing, your doctor can prescribe you a human growth hormone supplement to help you get back on track. Although this will help you overcome stunting, genetics will limit your height growth.