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Who doesn’t want to grow taller?
Unless you’re already playing professional basketball, you’re probably wishing you could add at least a few inches to your frame, and surely looking for the best ways to grow taller.
Sure, genes play an important role in exactly how tall (or short) you are, and there simply isn’t anything you can do about that. But genes aren’t the only thing that determines your ultimate height.
And even though at your growth plates fuse with your bones and stop growing at some point, that doesn’t mean you can’t still try a handful of things to try and grow just a little bit more.
First, we’ll generally talk about growing taller. Obviously, it’s easier to do so if you haven’t yet exited puberty, so the first several items below will apply to virtually everyone when it comes to growing tall tips.
That said, it’s far from impossible to continue growing once you’ve hit adulthood. And that will be focus of the final section of the article — can you grow taller after puberty?
Let’s get to it by first looking at some natural ways to maximize your height.
Growing Taller Naturally
There are plenty of things that one can try and do to grow taller. We’ll get to supplements, hormones, surgery, and some of the more intense options shortly, but first, let’s talk about some natural ways first.
This might seem painfully obvious, but it is extremely important: pay attention to what you are (and are not) eating.
If you’re all about junk food, and especially when you’re younger and still going through puberty, then you run the risk of gaining weight rapidly, potentially causing a compressed spine and ultimately, a shorter stature.
Weight gain can contribute to a shorter stature, and that will almost certainly be the start of a slide down a slippery slope that won’t be easily stopped.
Foods to avoid include anything with simple carbohydrates, which includes foods that have high-fructose corn syrup, glucose, and raw sugar.
Also, while the idea that caffeine stunts your growth is a myth, it is true that consuming higher amounts of caffeine suppresses your appetite and cause you to a) eat healthy foods less often and b) could affect the amount and quality of sleep that you get.
Sleep is vital to your body’s growth, and you need to get as much of it as you possibly can — more on that later.
Foods to make sure that you are consuming are anything with lean protein (soy, beans, nuts) as they work to strengthen bones and add to lean muscle mass.
Additionally, foods that are rich in calcium, such as milk and most leafy greens, will assist in bone health and growth as well.
Vitamin D is also important; you can find plenty of kinds of milk at the store that are enriched with vitamin D, as it assists the body when it comes to absorbing the benefits of calcium. Of course, sunlight also helps the body produce vitamin D, and you can find it in foods like fish, eggs, and mushrooms, too.
One last thing to look for when looking at things to make you grow taller in your diet are foods that are high in zinc content, such as wheat, peanuts, and squash seeds.
Stretches and exercises
Stretching is yet another activity that is underrated as an overall good thing to do related to your health. But it also happens to help when it comes to easy ways to grow taller.
Certain stretches have been shown to help your spine decompress, and therefore allow you to add a bit of height to your frame.
These stretches include anything that rotates your spine, which can loosen those compressed areas and enhance the flexibility of your spine.
All you need to do is extend your arms as far as you can — your maximum wingspan if you will — and rotate your body. It’s simple, and it will help keep your spine from compressing too much.
There’s another easy stretch that resembles child’s pose in yoga, with your hands and knees on the floor and your arms stretched out in front of you. Then, simply roll your back upwards, arching it like a cat while you exhale. This will not only help you relax but will also help avoid some of that dreaded spinal compression that’s both uncomfortable and not conducive to being as tall as you can be.
Additionally, there’s always the classic leg stretch that resembles something that you likely did in physical education class as a kid. Just sit on the ground, spread your legs, and try to grab your toes without bending your knees or spine. The more frequently you do this, the more flexible (and relaxed) you’ll become.
After you’ve incorporated all of the stretches into your daily routine, then it only makes sense to further your regular physical activity by adding actual exercise to the mix.
In addition to sleep, which we’ll cover shortly, exercise is the next-best way to promote the body’s development of growth hormones. In fact, exercise stimulates nerve endings that are directly related to secretion of growth hormones.
And don’t overthink this; basically, any form of exercise will work when it comes to encouraging your body to produce more of these hormones. Consider things that encourage your bones and muscles to be stretched out, such as swimming or riding a bike.
Anything that you think would probably decompress your spine and allow you to stretch out and extend yourself fully will likely do just that.
As it turns out, sleeping is beneficial to virtually every part of our lives. So you best believe it’s high on the list of tips for growing tall.
More sleep is directly connected to increasing your height and living a healthier all-around life. Even more so than exercising and working out, your body produces its own human growth hormone-like crazy while your sleeping, and the longer you sleep, the better.
Human growth hormone helps to both build new tissues and repair existing tissues throughout your body, boosting both your muscle mass as a whole as well as assisting when it comes to increasing your height.
While you’re lying down to sleep, your body is in a complete state of relaxation, which allows your spine and joints to decompress. This allows your body to look and feel a bit taller in the mornings.
Throughout the day, your joints and spine settle and compress, and the cycle starts all over again. Therefore, the more sleep you get, the more time your body has to decompress — not only mentally, but also physically.
There’s a limit though, of course; if you sleep in until noon every day and aren’t active at all, you aren’t simply going to grow to be seven feet tall. But getting the recommended eight to nine hours of sleep each night is important when it comes to maximizing your height.
A few additional nuances exist when it comes to sleeping with the intention of growing taller. This includes the best sleeping position to grow taller; sleeping on your back on a firm mattress is key, as it actually exerts less pressure on your spine than sleeping on your side would.
This is another one that we’ve heard about since we were children that actually goes quite a long ways when it comes to tips to grow taller.
Just sitting up straight at your desk is a huge deal. Whether at school or work, many of us sit for hours at a time, and if we’re slouching forward or slumped backward, our muscles can become weaker, and our spines will adopt whatever shape we’re encouraging it to take.
Not a good thing.
Walking around frequently is important, too, and can help loosen those joints and muscles that otherwise might stiffen up and eventually weaken. If you sit a desk for much of the day, stand up and walk around every now and again — about once an hour.
Also, consider trying some of the aforementioned stretching exercises at work. They’ll keep you loose and encourage the strengthening of your core muscles.
Who cares what your coworkers think, anyways. If nothing else, you’ll be setting an excellent example for them with your new, healthy lifestyle. (It won’t hurt to end up growing noticeably taller, either…)
Finding Growth Supplements that Work
There are plenty of supplements to consider that can help you with increasing your height. Not all of them explicitly say that their purpose is to make you taller, either; you’ll need to be intentional in your research and know what to look for on the labels.
For instance, many products that could aid in growing taller will do so by helping your body produce more human growth hormone — and faster than your body would naturally produce it.
Elements such as L-Glutamine, L-Lysine, and L-Glycine, among others, can be found in specific foods, or you could be 100 percent sure to get them into your system by taking supplements that include these vital essential amino acids.
Again, be sure to pay attention to labels. Not all supplements are beneficial (or recommended) for all people, depending on your age, gender, or whether or not you are pregnant.
Also, there are some supplements that will provide a laundry list of additional ancillary benefits, so be sure you’re getting everything you can out of your selection.
Some supplements will be as simple as one pill per day, while others could be several, spread out every few hours or recommended to be taken with meals for maximum effectiveness. Make sure that you’re taking note of the intricacies of each of these products as well.
At the end of the day, supplements are a relatively easy way to boost your body’s overall health, so why not find a solution that could also assist in increasing your height?
You’ll find an excellent article I wrote on a supplement that has shown tremendous results for it’s users. The supplement is called Growth Factor Plus.
Changes you can make to look taller
Again, we’ve arrived at something relatively small you can do that could very well help you produce the same intended effects as some of the more drastic measures you could choose to take.
Ever thought about adding risers to your shoes? Why not. What about wearing skinny jeans or tighter-fit shirts that might help you look both leaner and taller? Even something as simple as the design pattern on your clothes (horizontal stripes help you appear taller) can go a long way.
Don’t do things that could stunt your growth
Especially if you’re young (meaning not done with puberty yet), there are plenty of activities that you could engage in that appear as though they would harm your chances to grow taller naturally.
This includes any drugs or alcohol, as well as a bad diet — eating not enough or overeating junk food can undoubtedly have a negative impact while you’re still growing.
Also, do not take any form of steroids when you are still going through puberty.
When it comes to things that will make you grow taller, it’s every bit as essential to make sure that you’re avoiding things that do the exact opposite.
Okay, now that we’ve talked about the easy stuff, let’s quickly touch on a couple of the more … intrusive solutions.
If your doctor diagnoses you with insufficient production of growth hormones, then taking the leap and exploring hormone treatment might be something consider. You might be able to eat, sleep, and exercise as you’re supposed to but not get any taller at all, and that’s when something like this becomes a real possibility to take a look at.
Of course, this isn’t possible unless your physician feels strongly about it. They’ll run tests and decide whether or not you indeed might have a deficiency when it comes to a specific hormone, and in that case, they may suggest that you partake in more intensive treatment to find the proper balance.
It doesn’t get more intrusive than surgery. But it is an option that remains on the table.
There are risky surgeries that would certainly fall under the category of “cosmetic.” A surgeon would break your leg and insert a device to keep them apart. There is plenty of physical therapy — and months worth of time — needed before new bone would fully form, therefore adding to your height.
But that entire process could take years, and it may not work the way you want it to. Not to mention risks with the nerves in your legs and all the other possible unintended consequences.
Needless to say, this would be an exceedingly aggressive route to take that would generally not be recommended. If you would consider this to be a real possibility, please speak to your doctor about the pros and cons of such a decision.
Growing taller after puberty
If you’re wondering how to become tall after 18 years old, or, perhaps even more intimidating, how to grow taller after 20, then read on.
It isn’t impossible to grow taller after puberty.
Despite what you’ve been told, there are some incremental steps you can take to encourage your body to keep growing after you’ve hit some of the essential thresholds in your body’s natural development. Indeed, increasing height after puberty is a real possibility.
So…how is growing taller after puberty even possible?
Glad you asked.
Indeed, the growth plates in your body fuse after puberty, which is usually in your early 20s. Your bones won’t grow anymore naturally, which is why the prevailing theory is that you reach your maximum height around the time you can legally drink alcohol in the United States.
But that said, your spine is somewhat malleable in that it can decompress in some of the ways described above. Whether or not you are in the midst of puberty doesn’t necessarily affect how much or how little your spine can decompress.
So, how to grow taller after puberty? Let’s talk about how this is all possible.
Fix the alignment of your spine
We already talked about overall posture, and how vital sitting up straight throughout your day is when it comes to your final height.
But it isn’t just an important aspect of growing taller — it’s vital, and some studies have shown that you may be able to gain as much as an inch or more of height simply by (permanently) fixing and paying attention to your posture.
In addition to sitting up straight when in a chair, you can also select from a myriad of exercises, including standing flat against a wall and practicing a solid posture, that will contribute to straightening your back to where it needs to be.
If you want to stretch out your back and your spine and reach your maximum height, then you need to start by making sure that your posture is correct. That’s the only way that any of these other changes will take hold.
Maintaining the structure of your spine
This is perhaps the hardest part. Just as losing weight is initially easy but it always seems to be much harder to keep the pounds off, it isn’t a walk in the park to maintain fantastic posture throughout months and years of day-to-day life.
There are plenty of exercises that you can do to strengthen the main muscles in your back: the trapezius, rhomboids, and rear deltoids. Do some research and find out what easy exercises you could pull off doing on a daily basis to help you maintain your newfound posture.
Avoiding poor posture could be as simple as making it a point to consider your posture. Perhaps consider setting an alarm on your phone or a calendar reminder at work to check your posture and ensure that you’re sitting up straight. Or maybe even consider a standing desk if that’s possible in your workspace.
Lengthening your spine
Finally, once you’ve established your new posture and ensured that it will remain intact, we need to focus on actually extending your spine. That is, of course, an important factor when answering the question “how to grow a few inches taller?”
This can be done through many of the spine-lengthening exercises listed in the first part of this article: cycling, swimming, many kinds of cardiovascular activities. Also consider any form of gymnastics, especially things like hanging on monkey bars or swinging back and forth. This will lengthen your spine and keep it from decompressing.
Many of the aforementioned elements of growing your spine apply even more so for folks who are adults and well past puberty. This includes eating right, drinking plenty of water, avoiding simple sugars and too much unhealthy food, and sleeping an adequate amount.
All of these activities work together to make incremental differences on their own in your body. But when you piggyback the above list and consider taking healthy supplements that have other intended benefits to your body, you can legitimately change your final height as an adult.
Your story isn’t completely written as you exit your teenage years. If you want to be growing taller after 18, or 20, or even 22 years of age, you can. Just keep being intentional about what you’re doing in your everyday life, and you can see changes being made at any point during adulthood.
As always, be sure that you are consulting with your doctor before making any major changes, including taking new supplements or making significant changes to your exercise or diet routine. But some of these updates could be made today, from sitting straight at your desk to stretching every 30 or 60 minutes, don’t hesitate.
Get out there and start making small changes today, and they’ll add up big time in the long run.
The height growth club was developed as a resource to help others learn how to increase their height. We believe both natural methods and supplements can aid in the process and we examine both on this website.
Feel free to get in touch!
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