How To Increase Your Height An Ultimate Guide

How to Increase Your Height - An Ultimate Guide

Height is the distance from the ground to the top of a person’s head. An individual’s height is determined by many factors, but genetics is the primary factor. So, it can be determined by a complex mix of genetic and environmental factors, including nutrition, parental stature, and ethnicity. Are you want to know how to increase your height? In this article, we will discuss in details.

The importance of height is often underestimated and it’s not just a number, it’s an indicator, a measure of what we are made up of. The most important thing to remember is that height can be greatly influenced by environmental and genetic factors.

Height is a key factor in determining a person’s social status and physical appearance. But with the rise in technology, we are seeing more people who are shorter than average. This article discusses facts that you should know about your height.

How To Increase Your Height - 5 Important Factors

Table of Contents

Average Height Based On Sex and Age

According to the Centers for Disease Control and Prevention (CDC), in the United States, the height of an average adult male is 5.7 feet (ft), or 175.2 cm; and the height of an average female is 5.3 ft or 161.2 cm.

This chart displays the average height of males and females in different age periods.

Age (years)

Male height (50th percentile)

Female height (50th percentile)


2.8 ft (86.5 cm)

2.8 ft (84.9 cm)


3.6 ft (109.2 cm)

3.5 ft (107.9 cm)


4.5 ft (138.8 cm)

4.5 ft (138.2 cm)


5.6 ft (170.1 cm)

5.3 ft (161.9 cm)


5.8 ft (176.8 cm)

5.3 ft (163.3 cm)

Can Adults Increase Their Height?

Once a person reaches puberty, their growth plates stop creating new bone cells and eventually fuse. This means that they will not be able to grow in height anymore after this time.

By improving your posture, you can appear taller even without wearing high heels. Strong back muscles are necessary to achieve this.

What Factors Affect Height?

Height is determined by your genetic makeup. It is also affected by hormones like testosterone and estrogen.


DNA plays a very important role in height determination. Scientists have so far identified over 700 gene variants that influence a person’s height. Some genes have an effect on the growth plates in your bones and some genes affect hormone production.

Height ranges are different for people depending on their ethnic background and DNA is the main determinant. Some genetic conditions, including Down syndrome and Marfan syndrome, can affect a person’s height.


The body produces hormones that instruct the plates in our bones to generate new bone. These hormones include:

  • Growth hormones:These hormones help in growth. These hormones are released by the pituitary gland. Some health conditions stop the production of this hormone and can hinder your normal height growth. For example, some kids have a condition called congenital growth hormone deficiency which can cause them to grow much slower than other children.
  • Thyroid hormones: These hormones are mostly responsible for regulating metabolism and growth, produced by the thyroid gland.
  • Sex hormones: Sex hormones play an important role in growth during puberty, with both testosterone and estrogen having significant effects on the human body during this time.

5 Factors That Can Contribute To Your Height

Factor No.1: A Balanced Diet

A diet with a good balance of foods is essential for being healthy and strong. It can affect your height, weight, mental health, and many other aspects of life. It is important for height. As we grow taller, our bones grow longer and wider. The increase in length is due to adding new tissue, while the increase in width is due to a layer of cartilage that gradually ossifies.

To increase your height, it is necessary to consume a balanced diet. This means that you should eat a wide variety of nutrients to grow taller. Make sure to eat certain foods at the right time and you might be able to make yourself taller.

A balanced diet is important for growth, which is necessary for height includes;

  • Fresh fruits
  • Fresh vegetables
  • Whole grains
  • Proteins
  • Dairy

The foods that harm your height include;

  • Sugar
  • Trans fats
  • Saturated fats

Calcium and vitamin D are essential for your healthy growth and development. These nutrients help form and maintain strong bones, teeth, muscles, and joints. A dose of 1,200 milligrams (mg) of calcium per day is recommended for women over age 50 and men over age 70. Vitamin D also helps your body keep its bones healthy. Some common foods to find vitamin D include tuna, fortified milk, and egg yolks.

Do you love your work If you don’t love your work then you either leave that work or start loving that work? Many times it happens when we cannot leave that work. We have to do that work in some solution, like studying. The only solution is to love that work. When you love your work, you will start doing that work with great care and ease.

Now the question may come to your mind that how can you love your work? There are many methods available for this. The easiest way out of all the ways is to spend time with people who are doing the work that we do not like. Apart from this, you consume content related to your work. If you use these two methods for some time then you will start loving your work.

Factor No.2: Get a Proper Sleep

As a sleep-deprived person, you are in for many problems. Lack of proper sleep can not only make you groggy and slow but it can also affect your physical appearance and performance. Sleep is the best way that can help you to grow taller. Improve your height by making sure you are getting enough sleep.

Sleep is one of the most important factors for healthy growth and development. Children who get enough sleep will grow taller, develop properly, and stay healthy. Without deep sleep, your body doesn’t release growth hormones that are necessary for good height.

The recommended sleep duration for different age population is as follow;

  • Newborns up to 3 months old (14-17 hours sleep)
  • Infants ages 3-11 months old (12-17 hours sleep)
  • Toddlers ages 1-2 years (11-14 hours sleep)
  • Young children ages 3-5 years old (10-13 hours sleep)
  • Children ages 6-13 (9 to 11 hours sleep)
  • Teenagers ages 14-17 (8 to 10 hours sleep)
  • Adults ages 18-64 get (7 to 9 hours sleep)
  • Older adults ages 65 and older (7 to 8 hours sleep)
Factor No.3: Stay Active

Are you looking for ways to make yourself taller? Try staying active and exercising regularly. You can be an athlete, a dancer, or just move around throughout the day and stretch your muscles. Staying active is necessary for bodily functions and releases growth hormones.

Children need to get an hour of exercise every day. It’s not just good for their physical health and helps them stay happy! They should focus on;

  • Strength-building exercises, such as pushups or sit-ups
  • Flexibility exercises, such as yoga
  • Aerobic activities, such as jumping rope, playing tag, or biking

In a new study, researchers found that exercise can reduce the risk of osteoporosis significantly. “What we showed is that even something as simple as walking around the block three times a week reduces your risk of osteoporosis by 16 percent. Osteoporosis shrinks your body. So, you can avoid it just by a proper exercise schedule. You can practice the following several times a week;

  • Walking,
  • Playing tennis
  • Practicing yoga
how to increase your height
Factor No.4: Practice Good Posture

If you want to grow taller, one of the best ways to do this is by practicing good posture. This is because it helps the vertebrae and discs in your spine stay in alignment, which will help your body grow and allow you to stay fit.

Practice posture can improve your height, by strengthening the muscles around your spine. This will help you stand taller and more confidently for a more attractive appearance. Improve your posture, get taller. Following posture practices can improve your height;

  • Child’s pose
  • Forward fold
  • Cat cow
  • Standing cat-cow
  • Chest opener
  • High plank
  • Side plank
  • Downward-facing dog
  • Pigeon pose
  • Thoracic spine rotation
Factor No.5: Practice Yoga to Maximize Your Height

Yoga is not only important for physical health but also mental and emotional well-being. With the help of yoga, you can correct your body posture. You may not be able to control your height, but you can control your body posture and that too is beneficial for your height.

Yoga is a great way to improve your balance, as well as strengthen your core muscles. It provides several benefits which are important for your health, including improved posture and flexibility. So, it is a wonderful and natural way to appear as taller.

It is also possible to use yoga for height gain, by following a few simple poses that allow you to naturally lengthen the spine.

  • Mountain Pose
  • Cobra Pose
  • Child’s Pose
  • Warrior II Pose

The Bottom Line

Height influences your whole life. It can affect how well you do in school, what types of careers you’re qualified for, and even how much money you make. There is misleading information available on the internet about your height increment. Many factors affect and contribute to your height increment.

Get the facts about the height from this article. If you’re struggling with short height, this article will help you understand the possible causes, and what you can do about it.

Nat Huang
Nat Huang

Founder of I love to write about striving forward and pursuing excellence, believing that hard work and pragmatism is the way to taste the manna of happiness and the fragrance of success in life.

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