This article is for any young man or woman looking to add a few inches to his/her height. Of course, even parents looking to make their kids grow taller naturally can also read it-there is tons of information based on scientific principles that can increase height fast and easily. Naturally, many factors determine the height of an individual. Factors like genetics cannot be controlled, but a good diet and some spine stretching exercises can definitely help growing children (aged below 18 years) add an extra few inches than what Nature has intended for them.
1. Proper nutrition
Apart from genetics, your nutrition does play a major role in determining your height. You will need to eat a high protein and calcium rich diet consisting of eggs, milk, meat and yogurt. Yogurt is in fact considered the secret food of tall natives of Montenegro and you can use it to grow as tall as them! Avoid foods with high glycemic index (breads, sugar, refined flour foods like cakes, cookies and pastas or pizzas etc) as they produce insulin that blocks out growth hormones from spilling into the blood for growth and repair. Instead, try and eat 5-7 small protein-rich meals.
Food alone cannot help you increase the height naturally. You must also take supplements and the most important supplement is calcium. Apart from calcium, you also need Zinc, Vitamin D and Chromium. All these help in bone growth. You can get calcium from food such as dairy items, green leafy vegetables, broccoli as well as eggs and meat. Drink plenty of bone broth which is excellent for teeth and bones. Get plenty of sunshine when possible or take vitamin D supplements. Chromium is found in meat but you can also get it in form of pills.
3. Drink a glass of milk 2 hours before bed
Milk is rich in magnesium and calcium. Drinking milk before bedtime will not only help you sleep better (an important factor for increasing height), it can also supply you with magnesium to support bone growth as you rest.
4. Avoid calcium inhibitors
Many substances inhibit the absorption of calcium including alcohol, caffeine, sodas and soft drinks, refined sugar and salt. Try to curb their intake if you are looking for easy ways to increase height naturally.
5. Drink plenty of water
You might think how water can help you increase your height fast. In fact; this is a very important step since water can help your blood thin out to enable it to carry all the nutrients to the bones and enable them to grow faster. Blood containing adequate water can easily carry vitamins and minerals to all the parts of the body enhancing growth and repair of tissues.
6. Proper sleep
Proper sleep is a vital part of increasing height naturally. In the first two hours of sleep, the growth hormones spill into the blood especially in your adolescent and teenage years. So, proper sleep is important and kids must get at least 8-9 hours of sleep. Do avoid late nights as far as possible if you wish to increase height fast and easy.
7. Avoid the use of pillows
This is a little known, yet important way of increasing height naturally. As stated above, sleep is important so you must sleep a lot. But if you use a heavy or high pillows, your breathing gets restricted, which, in turn, restricts your spinal column from free movement. So either stop using a pillow or use a thinner one so that your neck and spinal cord can move freely while you breathe in your sleep.
8. Sleep on the back
Sleeping on the back decompresses the spine and helps you stretch out. So the easiest way to increase height naturally and quickly is to sleep on the back rather than in any other position.
9. Raise the lower part of your bed where your feet are
If possible, you must raise your bed where you place your feet by at least by 2-4 inches. This will compel gravity to work on your spine and pull it upwards while you sleep. This is one of the easy ways to increase height naturally and quickly.
10. Increase height through high intensity exercise
Exercise is extremely important for people looking for quick and easy ways to increase height. The intensity with which you exercise also determines your production of growth hormones. So, jogging and walking will produce lower growth hormones as compared to other high intensity workouts like sprinting. Likewise, shorter bouts of high intensity exercise will help you more than longer bouts. Kicking, jumping, Jump rope, cycling and sprinting are recommended to be done weekly to increase height through exercise.
Swimming is another of the best spine stretching exercises. Swim in any stroke of your choice though freestyle and butterfly work the best to increase height. Try to get in at least 30 minutes of swimming 3 times a week to increase height.
Stretching is one of the best ways to increase height fast by exercise. Here are some stretches that can help:
- The Cobra stretch– Lie down on your stomach on a yoga mat. Raise your body upwards up to your navel with your arms straightened completely. Throw your head back completely so that your chin is pointing to the ceiling as much as possible. Feel the stretch on your lower back muscles. Repeat 3-4 times holding each pose for at least 30 seconds.
- Cat and Camel stretch– On a yoga mat lie down so that you are making a ‘table’ of your body with only your legs (from the knees down) and palms touching the ground. Now taking a deep breath, raise your head and chin so that it is pointing to the ceiling and your spine is flexed. Hold this pose for 5 to 6 deep breaths. Now, exhaling, touch your chin and arch your back upwards like a camel’s hump. Hold each repetition for at least 10 seconds.
- Basic leg stretch– Sit on the ground and spread your legs as far apart in a V shape from the body. Now try to touch each of the hands to the toes- the left hand touching the left toe and the right hands touching the right toe. Hold for at least 10 breaths. Repeat 3 times a day.
Hanging is another easy stretch to increase height through exercise. Teenagers and pre-teens need to hang 30 minutes a week, even more where possible to increase height quickly.
13. Practice deep breathing exercises
Deep breathing is a must especially when you do above stretching exercise to increase height. Deep breathing consists of 3 stages: Inhalation, Holding and Exhalation. Inhale each time you go upwards from the ground or against gravity and breathe out deeply as you move towards the ground or in the direction of gravity. Hold the breath in between these two. You can also practice deep breathing by sitting quietly on the bed, first thing upon waking up and last thing before closing your eyes for sleep. Inhale deeply for 5-6 counts, hold for 5-6 counts and then exhale slowly for 5 counts. Repeat 3 sets of 10 Inhale-Hold-Exhale each.
14. Self massage
Massage stimulates the pituitary gland in case of slow growth- so try to massage your neck region where the thyroid is located. You can also massage each thumb pad 2-3 times a day as the acupressure points here are connected to the thyroid and pituitary glands. You can do deep breathing and self massages just before bedtime as well as the first thing upon waking up.
Try these 14 easy ways to increase height and see a difference of 2-4 inches within a short period of time.