Normally people are attracted to the taller ones in a group. No doubt, every man aspires to be at least six feet tall. But persons, who are at least this tall, are few in the country. The number of those who are at least 5.9 feet is also very less. A majority of the people are between 5.6 ft. and 5.8 ft. tall. Some are shorter than this average height. It is not known why. But many strongly aspire to be tall. Let us look in to the aspects that lead to increase in height and what can be done by the individual, in this regard.
To grow tall or be short is a genetic issue. Environment and other aspects also have an impact. Once your growth plates are closed, then it means that you have stopped growing in height. Efforts to increase height before this phase will yield rich results, say researchers.
Genes that you have inherited, decide your height. It is called polygenic. If both the parents are short, does not mean to say that their children should be short. The vice versa is also true. If people on both sides of parentage are short, the likelihood of the children being short is more. It is not known how tall you will be until you reach your maximum physical growth, which is normally around the age of 18 years.
Avoid counter actions
The impact of factors other than genetics on height is equally important. There a few options available to the individual to try and increase his or her height through external efforts. But by removing the hurdles in the way of reaching normal height, a person can reap rich results. Lack of nutritious diet impedes growth in height. Even drugs and alcohol have the same effect. Caffeine has no direct effect on height. But it affects sleep that is important to physical growth. Children and youngsters need at least nine to 10 hours of sleep per day. As per the results of the internet health research report brought out by Columbia University, it is proved that smoking, even passive smoking, is counterproductive to growth in height. Steroids too have an effect on height.
Human Growth Hormone (HGH) is produced in the pituitary gland, naturally. It is active during sleep. HGH production is increased in good sleep. Sometimes doctors might suggest medicines to produce more HGH. These have an adverse, harmful effect. It is better to clarify these doubts with the doctor. Sleeping on the back, with the spine straight is helpful. Keep the body erect as much as possible. This might be inconvenient at first, but doing this helps in growth of height. Also, it is good for the spine not to have a pillow under the head.
Nutritious food also plays a key role in increasing your height. Make sure to get all the minerals and vitamins. If you think that you are not getting adequate nutrients, take supplements with doctor’s suggestions. Children need adequate carbohydrates, calories and calcium.
The development of bones is important in physical growth. Vitamin D should be adequate in children for the development of bones. This helps in absorption of calcium by the bones in children. When the body is exposed to the sun for some time daily, it gets enough Vitamin D. For adequate proteins, children should have eggs, beans, cheese and meat. In case of deficiency, protein powder should be had, mixed with milk.
Inadequate zinc also leads to lack of growth. Breakfast in the morning should be nutritious. Eggs, milk and dry fruits might be given. There should be adequate calcium. Fruits, spinach and carrots can be had. When the body gets enough fuel, all the systems will function normally. Blood supply will improve along with the rate of metabolism and bones will grow strong and long. All this is possible with balanced and nutritious food. It does not mean eating in bulk and growing fat. It should be learnt that overweight impedes growth.
Strong immune system
Right nutritious food, adequate sleep, and constant exercise will strengthen the immune system. Some kind of diseases hampers growth. That is why, it is essential to keep the immune system strong and efficient, to fight diseases. Vitamin C is essential for strengthening immune system. Orange, sweet lime, lemon, grapes have a lot of Vitamin C. Processed foods, zero energy foods and fats should be avoided.
- Physical exercises help in increasing height. Many have the potential to grow even upto 20 to 25 years, with physical exercise. Stretching exercises yield good results.
- Several experiments have proved that swimming helps growing in height.
- Skipping with a rope is also considered a good exercise to increase height. Blood supply increases, leading to pressure on bones and increase in height. Skipping should be done for 15 to 30 minutes daily.
- Basketball and tennis help in increasing height in children.
- Push ups (pull ups) also help in height increase.
- Several exercises like bending and stretching the spine help in maintaining a good physical structure as well as improvement in height. Bend sideways while standing straight. Bend forward, without bending the knees. This will stretch the spine and make it elastic.
- Sports help in increasing growth in children.
- But you must remember that exercise alone will not help in growth. It activates the joints and muscles. You can grow one fourth to half an inch taller because of these exercises.
Many do not know that right posture plays an important role in increase in height. This is brought about by standing straight. Bone growth is unhindered. Doctors suggestions can be taken knowing about how to hold the head, how to stand or walk. This too helps in increasing height to a certain extent.
If teenagers are short despite being born in a family of tall people, doctors should be consulted, as they will determine whether it is due to lack of growth hormone, weakening of immune system or other reasons and suggest treatment.