How to Increase Your Height: Is It Possible?

What Factors Influence Height?

Genetics play a significant role, accounting for approximately 80% of your final height. The remaining 20% is influenced by environmental factors such as nutrition and exercise. After the age of 2, children typically grow about 2.5 inches per year until puberty, when growth may accelerate. Girls usually experience a growth spurt in their early teens, while boys might not see this rapid increase until a couple of years later.

Most people believe that once you finish puberty, your growth plates fuse, and your height remains relatively fixed. That said, by following the Height Burst program, you reach your full height potential even as an adult.

How to increase height naturally

There are several steps you can take to appear taller and optimize your growth potential. In this post we share some factors and actions you can take to increase your height.

1. Eat a balanced diet

Proper nutrition is essential during your growing years. A well-rounded diet should include:

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

It’s also important to limit foods high in sugar, trans fats, and saturated fats. For those concerned about bone density, especially as you age, increasing calcium intake is advisable. Women over 50 and men over 70 should aim for 1,200 mg of calcium daily. Vitamin D, which supports bone health, can be found in foods like tuna, salmon, fortified milk, and egg yolks, or through supplements if necessary.

2. Use Supplements Wisely

Supplements may be beneficial in specific situations, such as for children with growth hormone deficiencies or older adults at risk of osteoporosis. However, be cautious of products that claim to increase height in adults, as once your growth plates have fused, these supplements won’t have any effect.

3. Get Enough Sleep

Getting the right amount of sleep is crucial, particularly during adolescence. Growth hormone is primarily released during sleep, and not getting enough rest can affect your growth. Recommended sleep times vary by age:

• Newborns (0-3 months): 14-17 hours
• Infants (4-12 months): 12-16 hours
• Toddlers (1-2 years): 11-14 hours
• Young children (3-5 years): 10-13 hours
• Children (6-13 years): 9-12 hours
• Teenagers (14-17 years): 8-10 hours
• Adults (18-64 years): 7-9 hours
• Older adults (65+ years): 7-8 hours
• Occasionally taking a nap can also help boost growth hormone production.

4. Stay Physically Active

Regular exercise benefits your overall health and can help you maintain a healthy weight and strong bones. For children, aim for at least one hour of physical activity each day, including strength-building exercises, flexibility exercises, and aerobic activities.
Adults should also stay active to reduce the risk of osteoporosis and maintain bone density. Activities like walking, tennis, and yoga are particularly beneficial.

5. Practice Good Posture

Good posture can help you appear taller and prevent height loss over time. Poor posture can cause your spine’s natural curves to shift, leading to back pain and potentially reducing your height. Be mindful of how you stand, sit, and sleep. Ergonomic furniture and exercises designed to improve posture can make a big difference.

6. Incorporate Yoga into Your Routine

Yoga can strengthen your muscles, improve your posture, and help you stand taller. Popular poses for enhancing posture include Mountain Pose, Cobra Pose, Child’s Pose, and Warrior II Pose. Whether you prefer practicing at home or in a group setting, yoga is an excellent way to support your height and overall health.

Other Factors That Affect Height

Your height is largely determined by your DNA. Scientists have identified over 700 genetic variants that influence height. Hormones, including thyroid hormones, growth hormones, and sex hormones like testosterone and estrogen, also play a role.
Certain genetic conditions, such as Down syndrome, Turner syndrome, and achondroplasia, can lead to delayed or stunted growth.