How to increase your height at home

Factors influencing growth

The formation of height, according to scientists, is 80-85% dependent on genetic indicators such as gender and race, and external factors, that is, an adequate level of nutrition and exercise, influence this process by only 15-20%. If we summarize these data, it becomes clear that it is nature that determines how tall a person will be .

Adults can radically change their height only through complex surgery. Neither a special diet nor hanging on a horizontal bar will help here. There are some exercises, mainly from yoga, a certain approach to the selection of wardrobe items that allow you to visually appear somewhat taller.

What does growth depend on?

Quite a long time ago, genetic scientists involved in the inheritance of traits established a rule that can be used to predict the growth of future offspring.

To calculate, you need to take the given indicators of the mother and father and derive the arithmetic average from them, that is, add and divide in half. The calculation should be based on the obtained value. To predict the height of a boy, we should add the number 13 to our figure. The same indicator will need to be subtracted if we go to get the same parameter from a girl. Geneticists claim that these calculations coincide with real facts by 90%. However, it is stipulated that the error may be 10 cm up or down. Think about this number. A short person would probably be able to sacrifice a lot to be 10 cm taller. But scientists say “error”...

How is a child's height calculated?

The formula involves summing the height in centimeters of both parents and dividing by two. The number “13” is added to the resulting value if the calculation is made for a boy, or subtracted when the calculation is made for a girl. The result will be the height of the child when he grows up, with an accuracy of 80% and an error of 5 cm up or down.

There are statistics on average height for men by geographic location. In Russia it is 175-177, in Europe - 176, in Latin America - 170, in China and a number of Asian countries - 167, in India - 164 cm.

How to increase height?

Increasing your height through exercise is not the easiest task. Unfortunately, in most cases, the problem of short stature can be solved by major surgery rather than by pulling exercises on the horizontal bar. Not to mention the futility of following any diet to help you grow taller.

However, straightening your back by performing exercises to improve posture, developing abdominal muscles, as well as following a number of simple rules in choosing the color of clothing can make any person visually taller. Exactly the other way around - weak core and abdominal muscles, a hunchbacked spine and improper clothing will turn even a man or girl of completely normal height into dwarfs.

In fact, only a teenager can grow 5 or even 10 cm while the growth zones of his body are still open - and in this case, eating foods rich in protein and calcium and regular exercise on the horizontal bar will really help increase height. We talked about training strategies for teenagers earlier.

What influences a person's height?

Scientific research suggests that genetic factors and belonging to a particular race play a major role in determining human height. Behavioral factors (eg, adequate protein intake and regular exercise) contribute no more than 15-20% of the result (1) . In other words, human growth is laid down by nature even before birth.

Statistics show that the average height of a Russian man is about 175-177 cm (2), which fits into the average figure for men in Europe and North America - 176 cm. At the same time, the average height of men in Latin American countries is 170 cm, and in Asian countries countries - only 165 cm. The average height of a Russian woman is defined as 169 cm.

How to become 10 cm taller?

This question is relevant for adolescents when puberty has not yet completed, that is, the growth zones have not yet closed. If during this period you start stretching, hanging on a horizontal bar or swimming regularly, which is especially effective, you can achieve an increase in height.

Strength training, unlike the listed physical activity, has the opposite effect. Vertical load, typical for exercises with dumbbells or barbells, significantly inhibits bone growth. Testosterone plays an important role, the increased production of which contributes to the growth zones closing earlier.

Diet to increase height

Factors such as insufficient caloric intake and protein deficiency can slow down the processes of natural growth in childhood. South Korean men are about 7 centimeters taller than North Koreans. The reason for this, as you might guess, was the lack of vitamins and constant malnutrition in the latter.

Only a balanced diet can realize the growth potential inherent in a child. The diet should include vegetables, cereals, mineral-rich cereals - buckwheat, lentils, oatmeal. It is important that the menu includes sea fish, which is a source of iodine and omega-3 fatty acids.

Dependence of growth on special additives

There are components whose consumption is critical for the growth of every child in the first years of life. This is zinc with vitamin D. However, taking these substances with food or as supplements does not have the same effect on the adult body.

The role of calcium, which has long been considered an essential element for a growing organism, has not been confirmed. Recent studies have shown that it does not improve bone health in adults.

Healthy lifestyle

In order to be healthy and grow well, you need to avoid all bad habits: smoking, alcoholism, drug addiction or substance abuse. In addition, do not forget about a complete, balanced and healthy diet. Avoid foods with light carbohydrates and saturated fats, which include fast food and many confectionery products.

Avoid drinking energy drinks; they cause irreparable harm to a growing body. For many teenagers, such eating has become a way of life. However, each of them will be interested in the question of what to eat in order to grow quickly? The task of parents, teachers and medical specialists is to tell the younger generation about proper and healthy nutrition.

How can an adult become taller?

Growth hormones, given by injection, are prescribed only during adolescence. They are prescribed by a specialist and act on the bones, promoting their stretching. This technique is not suitable for adults, since the growth zones are closed. The only option left is surgery to stretch the bones.

This is a rather painful operation when staples with wires are inserted into the upper bone layer of each leg. Pulling is carried out using a threaded rod, which is moved apart by 0.25 mm four times a day. As a result, a person becomes 6-7 cm taller, but this is achieved only in a year, most of which he has to walk on crutches.

How to increase height?

A child grows in height due to bone growth. Growth continues until the special growth zones of the spine at the ends of the bones, which are called tubular, close. As long as these soft zones do not ossify, people can grow under the influence of growth hormone. On average, women's growth stops after 18 years, and men's - after 24.

If growth is delayed in adolescence, the doctor may prescribe injections of synthetic growth hormone, leading to an increase in bones with open growth zones. However, for adults who persistently want to become taller, this method will not work. In their case, only extremely painful bone stretching surgery will help to increase height.

The essence of the operation is that on each leg, staples with knitting needles are first installed, inserted into the surface layer of the bone; then the threaded rod is carefully extended approximately 0.25 mm four times a day. As a result, the operation adds 6-7 cm of height, but takes up to 12 months, most of which the patient spends on crutches.

At the same time, we note that training teenagers should not involve performing heavy basic exercises with a barbell. Such exercises have an extremely negative impact on the growth of adolescents and schoolchildren, since the vertical load exerted by dumbbells and barbells literally does not allow bones to grow. In addition, increased production of testosterone (the main hormone for muscle growth) closes growth zones much faster.

The desire to grow up is important to many people for various reasons. Some people are embarrassed by their short height when communicating with a guy/girlfriend, others are hindered from advancing in their careers or in business, and others simply want to become taller and more beautiful.

But whatever the reason for wanting to increase height, the main question still remains: how to add those extra centimeters that are so lacking? After all, a person stops growing naturally after 20-21 years.

The question of finding an effective method to increase height worries a huge number of people. This is especially true for the use of various supplements containing calcium and hanging on sports equipment such as a horizontal bar.

Is it realistic to grow 5-10 cm as an adult? Do special exercises and vitamins help? Tips for increasing your height.

According to a special training program, increasing height by 5-10 cm is possible only for a growing teenager’s body, while the skeletal system has not yet formed.

However, do not despair, strengthening and training your back muscles and choosing the right clothes will make any person visually taller. At the same time, weak abdominal muscles, core muscles, incorrectly selected clothing, and stooping will make both men and women inconspicuous at any age and with any appearance.

Exercises to increase height

If the horizontal bar and swimming cannot help an adult become taller, then straightening the spine and improving posture from doing some yoga exercises allows you to stretch 5 cm.

When you have to put up with growth, it is important to choose the right wardrobe. A dark bottom with a light top, a V-neck, and a gel-lifted hairstyle is a look that makes you appear taller.