How to increase height after 18 through simple healthy practices?

Spread the love

How to increase height after 18 through simple healthy methods?

Although, increase height after 18 is challenging yet plausible through easy stretching exercises. Many factors influence a person’s height, like genetic inheritance, hormones, a nutritional diet, medical conditions, and level of physical activity they perform. Mainly, it has been inferred that genetic factors, DNA, are responsible for 80% of height development. And other factors influence the remaining 20% of your height development. This post introduces some basic stretching and good posture practices to help you increase your height even after 18.

increase height after 18

Genetic inheritance and Height

DNA is the primary benefactor of an individual’s growth. There are more than 700 genes that affect your growth plates and the secretion of growth hormones.

However, DNA can modify itself according to the conditions and environment that help them improve your overall development, including height, personal traits.


Hormones influencing height 

Hormones produced in our body help the growth plates to make new bones and repair the previous ones. Growth hormones, founded in the pituitary gland, are crucial to health and overall development. 

Some mental or physical health contingencies may considerably affect the secretion of growth hormones that retards an individual’s growth or make it slower than others.

However, these hormones can be influenced in several ways like exercise, sports, getting enough sleep. Sports and healthy outdoor participation may increase such stimulants that make you taller.

The other vital hormones are thyroid hormones produced by the thyroid gland, present in the throat. Thyroid hormones are very essential for the growth and development of an individual. Its secretion can influence weight, fatigue, signs of early-maturing, and cardiac health conditions. 


Necessary Nourishment to get taller

Nutrition is very essential for individual development. Children having proper access to adequate nutrition tends to be tall and developed.

Thus, children and young people should eat various whole food to secure all vitamins and minerals in a sufficient amount.

Protein and calcium directly influence bone health. Therefore, you must have an appreciable amount of protein and calcium in your diet. Some food that contains protein includes:

  • legumes
  • nuts and seeds
  • eggs
  • seafood

Food rich in calcium are:

  • milk
  • soybeans
  • cheese
  • green veggies like broccoli, kale
  • oranges 
  • yogurt
  • salmon and sardines


Factors to grow taller after 18

An increase in height majorly depends on one’s genetic inheritance. 

Genetic factors ensure 60-80% of your growth yet, there are some other factors as the environment, balanced diet, and regular workout determines the remaining percent of your height.

The height trait also depends on gender. Girls undergo spurt growth early during teenage, whereas boys experience a linear growth rate all over their teens. Generally, when we enter puberty, our height stops growing any further.

Although it is difficult to increase your height after teens, you can still take care of some points and try your full potential to grow your length. Let’s check out what are these points could help you with your height growth.


1. Eat healthy and balanced diets

Proper diet food is very crucial to improve your growth. Protein is one of the main components that help overall development. 

Thus, in the case of increasing height, you must increase the intake of protein. 

Here are some incredible food full of protein, vitamins, and minerals to influence your height

  •  Beans contain protein, vitamin B, and minerals like iron, copper, magnesium, manganese, and zinc.
  • Almonds are full of minerals like magnesium, manganese, and vitamin E that improve your bone health.
  • Leafy green veggies are an excellent source of protein. Aside they are nutrition-dense and offer a concentrated amount of vitamin C, K, and minerals like calcium, iron, magnesium, and potassium.
  • Milk is rich in protein. It also fulfills the need for calcium, potassium, and magnesium to ensure bone health.
  • Yogurt contains probiotics that help increase growth. Also, it is a good source of protein, calcium, magnesium, potassium, phosphorus.
  • Also, some other options may help you improve your balanced diet plan for better growth. These foods are sweet potato, quinoa, eggs, berries, and salmon.


2.How postures influence your height

People often don’t mind sitting in improper posture, which makes them look shorter. Slumping and drooping on a chair or couch leads to many deformities. It affects your height and health as well.

Sitting, standing, or walking in proper posture, improves the flow of the life force throughout the body.

You just need to be a little conscious of how to sit and sleep. Regular exercise or yoga asana practice is quite helpful to get rid of all such pain caused due to improper postures. 

You can also take the help of exercises designed to improve your body postures. Be sure to consult an expert for such practices as it requires proper guidance and precautions.


3. Have a sound sleep

Skipping sleep for one night or two does not affect your growth. So, leaving your nap often would not affect your height development. But frequent skimping of sleep may stunt your growth. 

The reason is – many growth hormones like HGH are released during sleep. Improper sleep tends to suppress these growth hormones leading to underdeveloped height.

Thus, rest (sound sleep) is as important as working hard to gain height. Also, some extra sleep could help you release more of such height growth hormones.


4. Increase height with daily exercises 

Regular exercises like strength trainingcardio promotes the secretion of HGH hormones that helps increase your height. Therefore, it is mandatory to involve some outdoor practices every day.

Moreover, children should definitely get 1 hour or 2 to develop their height and motor skills. This outdoor session should include every type of exercise or sport to help them increase their strength.

Balanced eating, along with some exercise, helps your body to absorb the nutrients fully.


5. Practice yoga pose for height

Exercising is not preferred by everyone and is also quite time-consuming. Moreover, it also requires much practice and strength, whereas yoga poses are simple stretching exercises that strengthen your core and muscles. 

Regular practice of some yoga poses aligns your body, builds strength, improves mass composition, and helps detoxification. Yoga practices are easy to handle as they don’t require any equipment and can be performed by anyone. Though, you must consult with your doctor or health expert if you’re suffering from any health condition or injury.


6. Food supplements for developing height

Though food supplements help you with the required nutrients, they should be used with caution. They are not as filling as a nutritious diet. Thus, you should prefer proper diet meals rather than supplements, as much as you can.

However, supplements are recommended for individuals with some conditions that retards their growth hormones and development.

Besides, old age people also prefer using supplements to help them recover any health condition regarding some deficiency.

But apart from these conditions, one should always prohibit food supplements and consult a doctor before using them.


Exercises and yoga can help you increase your height


Are you trying to increase your height after 18? Don’t worry, you can!!

You only need to work on poor postures and compression on the vertebrae due to bad postures and inefficient activities. Regular exercises and yoga poses will help you get taller. It could be difficult, though not impossible. To improve your height growth, you also need to eat right for proper nutrition. Include foods that contain loads of protein, vitamin D, E, K, and fibers. Here are some tips to increase your height regardless of age:


1) Forward Bend or Paschimottanasana

Paschimottasana is a forward bending pose while sitting straight on the floor. It helps stretch your spinal cord, hamstring, leg calves, hand muscles, and abdominals. This asana supports your increasing height and also improves posture, which makes you look taller.

How to perform:- 

Sit vertically on a mat with your legs straight. Keep your back straight. Take a deep breath and bend forward. Try to touch your feet and also hold this for 30 seconds.

Tough one!! Don’t worry, the practice always makes things easier.


2) Hanging on bars boosts your height

Hanging helps our body and muscles to stretch. It also tends to increase the growth plates. To increase the intensity, you can do some pull-ups and increase your strength as well. Be sure you have bars or some sturdy support that can easily manage your weight.

How to perform:- 

Jump and hold the bars. Keep your spine straight and hold the position for a minute. Repeat the process 2-3 times daily.


3) Standing Forward Bend or Uttanasana

Standing forward bend is one of the most practiced yoga poses to improve your back pain. It stretches your vertebrae, which helps increase your height.

How to perform:- 

Stand straight with your feet joined. Inhale a deep breath, exhale and bend forward. Touching your feet with both hands. Keep your legs straight; that is, do not flex your knees. You may not reach in the first go, but regular practice will definitely help you out.


4) Bhujangasana or Cobra pose

Bhujangasana is a yoga pose that imitates the Cobra posture with a raised head and spread neck. The pose is very beneficial for the abdomen, vertebrae, and thyroid gland, which not only improves your height but is responsible for metabolism, growth, development of the body.

How to perform:- 

Lie down in a supine position. Place your palms close to your shoulders. Now, press the floor and raise your torso backward. Also, stretch your neck in the backward direction. Hold the position for some time and relax.


5) Cycling or other outdoor practices for height gain

Cycling serves as the best leg stretches. It improves the increasing rate of growth plates, which results in height gain.

Practice cycling whenever you go out for some grocery products or any nearby place. Even if you don’t know how to ride a bicycle, don’t worry. Every age is probably the right age to learn something new. Take the help of your friends or family to make it more interactive. 

Swimming and Suryanamaskara are best-suited practices to grow stature as they demand overall body movement. These practices help you stretch and release growth hormones that increase height growth.

Backstroke is best suitable for swimming to increase height development at a faster rate.



Although the growth plates help new bones until you reach puberty. After that, they fuse and stop growing. However, it is difficult yet, possible to increase some height after 18 by regular practice of good postures, exercise, and a proper diet. 

So, to increase the height, focus on stretching, increase spine flexibility and strength. If you suffer from any health condition or injury, consult a doctor before trying any exercise, pose, or supplement.



Spread the love

Leave a Comment

Your email address will not be published. Required fields are marked *