Many people seek ways to increase their height, whether for aesthetic, athletic, or psychological reasons. While genetics play the biggest role in determining a person’s final height, other factors can be controlled to maximize growth potential or even improve appearance after growth has stopped. In this article, we will review the approved natural and medical methods for increasing height, clarifying the effectiveness of each based on age and health status.
1. Factors Affecting Height
Before discussing ways to increase height, it is important to understand the factors that determine a person’s height:
- Genetic Inheritance: The main factor (60-80%) in determining final height.
- Nutrition: Deficiency in nutrients such as protein, calcium, and vitamin D can hinder normal growth.
- Sleep: The body secretes growth hormone (HGH) in large quantities during deep sleep, especially in childhood and adolescence.
- Exercise: Some exercises stimulate the secretion of growth hormone and strengthen bones and muscles.
- Health Conditions: Such as pituitary gland disorders, growth hormone deficiency, or bone diseases.
2. Natural Ways to Increase Height (Before Puberty)
These methods are effective during the growth phase (before the growth plates in the bones close, which usually occurs between 16-21 years):
A. Proper Nutrition
Foods that help growth include:
- Proteins: (eggs, chicken, fish, legumes) for their role in building muscles and bones.
- Calcium and Vitamin D: (milk, cheese, sardines, sun exposure) to promote bone density.
- Magnesium and Zinc: (nuts, leafy greens) to stimulate growth hormone.
B. Exercise
- Stretching Exercises: Such as the cobra pose and spinal extension to improve posture.
- Swimming and Pull-ups: Help lengthen muscles and the spine.
- Jumping and Running: Such as skipping rope and basketball to stimulate bone growth.
C. Sufficient Sleep
- Children and adolescents need 8-12 hours of sleep daily to stimulate growth hormone secretion.
3. Ways to Improve Height After Puberty
After the growth plates close, actual height cannot be increased, but some methods may improve appearance:
A. Improving Posture
- Sitting and standing straight increases apparent height by 2-5 cm.
- Exercises to strengthen back and abdominal muscles improve posture.
B. Physical Therapy
- Yoga and Pilates exercises increase spinal flexibility.
C. Wearing Comfortable Shoes or Shoes with Inserts
- Shoes with thick soles or insoles provide additional height.
4. Medical Methods to Increase Height
If the natural growth phase is missed, medical options are limited:
A. Growth Hormone Injections (HGH)
- Used only in cases of pathological deficiency (such as pituitary tumors).
- Warning: Using it without medical consultation causes serious side effects such as diabetes and heart disease.
B. Limb Lengthening Surgery
- Principle of the Operation: Cutting the bone (usually the femur or tibia) and fixing it with external or internal devices to stimulate new bone growth.
- Results: Increases height by 5-10 cm, but it is a complex procedure and takes months to recover.
- Cost and Risks: High, and may cause infections or improper bone healing.
5. Common Myths About Increasing Height
- Dietary Supplements: There is no scientific evidence that herbs or vitamins increase height after puberty.
- Synthetic Hormones: Not helpful after growth stops and may be harmful.
- Magic Exercises: Height cannot be increased after bone growth is complete.
6. Final Tips
- For Children and Adolescents: Focus on nutrition, exercise, and sleep to achieve maximum possible growth.
- For Adults: Improve posture and build muscle to enhance current height.
- Consult a Doctor: In cases of severe short stature or suspected growth hormone deficiency.
Conclusion
Increasing height depends primarily on age and genetics, but following a healthy lifestyle during the growth phase can make a noticeable difference. After puberty, options are limited, and surgery is the only effective solution but carries risks. The most important thing is to accept your body and focus on overall health rather than just height.
