Lengthening stature
A range of factors affect the total height of people;
where genetics affect by 60-80%, while environmental factors such as nutrition affect 20-40%, and for most people, height increases at a rate of approximately (5 cm) every year between the age of one year and puberty, and then the height increases at a rate of approximately (10 cm) every year, and for girls the sudden increase in height begins at the beginning of adolescence, while the sudden increase in height begins at the end of adolescence in boys, It is worth noting that the height stops increasing between the ages of eighteen and twenty, even with a healthy diet and exercise, as the real reason for the increase in height is the growth of long bones before reaching eighteen, when the growth plates - which are the cartilage located near the end of the bones - are open, and hormonal changes when approaching the end of puberty lead to hardening and closing of growth plates, so bone growth stops near the age of sixteen in females, and between Age fourteen and nineteen in males. Although the real growth of long bones will not occur in most adults, some slight daily differences in length can occur due to the pressure on the discs in the spine, as daily activities affect the cartilage and fluids in the spine, and cause a slight decrease in length at the end of the day, which can reach about (1.5 cm), so the pressure that gets on the discs In the spine and removed from the vertebrae, it may lead to small changes in length throughout the day.
Tall stretching exercises
There are no scientific studies and strong evidence to support some people's claims about exercises and techniques promising to increase height in adults, such as: attachment, stretching, climbing, and swimming, they can at best lead to temporary and small changes in height, but exercise in general helps strengthen muscles and bones, maintain a healthy weight, and promote growth hormone production, so children should play at least an hour of daily exercise, and during this time should focus on: Strength-building exercises, such as push-ups and abdominal muscle strengthening exercises. Flexibility exercises, such as yoga, that help you stand up properly. Aerobic activities, such as jumping rope and cycling.
Note: Exercise helps maintain overall health and reduce the risk of osteoporosis in adults
Weight lifting and its effect on height
Weight lifting can lead to slight pressure on the spinal discs in adults, and this pressure can also occur during normal daily activities, and since the growth plates in adulthood are closed and strong, so the risk of damage to the growth plates is not a major concern, but before puberty, the cartilage of the growth plates is weaker than the bone during this stage, and spinal disc injuries can lead to a slight decrease in length. Practicing some types of sports, including weightlifting, will not negatively affect the increase in height before or during adulthood, and weightlifting is safe for all ages when there is proper supervision and guidance, as the main causes of weightlifting injuries are the lack of supervision, or improper use of equipment.
How do I look taller?
Some simple strategies can be followed that help you look taller than you are, including the following: Standing properly and not bending the back, as standing and sitting properly helps to make a person look taller, and protects against headaches, back pain and hunchback, where you can stand properly by following some instructions: Keep your shoulders back. Pulling the abdomen towards the spine. Place the feet at shoulder width level. Wear shoes with heels. Lose weight and gain muscle to feel strong and confident. It is worth noting that some people resort to more extreme solutions, such as lengthening the bones of the lower leg, or growth hormone therapy that can help increase height in children who are not growing properly, but its benefits are unlikely in adults, and if a person wishes to be taller, the best thing they can do is accept their current height, focus on their strengths and good qualities, and realize that height is not everything. Not tied to length.
Proper food and height
A healthy lifestyle and proper nutrition during childhood and adolescence help to grow properly, and children often eat sufficient amounts of food, but the quality of food is low in nutritional value due to the lack of nutrients important for the growth of bones and the body in it, such as vitamin D and calcium, and the following are some points that help promote bone growth in children and adolescents before the age of eighteen by following a healthy, balanced and varied diet:
Eat fresh fruits and vegetables.
Eat adequate amounts of protein necessary for bone growth, by eating at least 20 grams of protein per meal, and rich sources of protein include: eggs, poultry, lean meat, dairy products, and legumes
Avoid sugar, trans fats, and saturated fats as much as possible.
Avoid smoking.
Adequate sleep and height
Not sleeping enough hours frequently and regularly during adolescence affects growth hormone (HGH), as the body secretes growth hormone during sleep
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