1. Eat a balanced diet
During your growing years, it’s crucial that you get all of the nutrients your body needs.
Your diet should include:
- fresh fruits
- fresh vegetables
- whole grains
You should limit or avoid foods containing:
- trans fats
- saturated fats
If an underlying medical condition, or older age, is causing your height to decrease by affecting your bone density, up your calcium intake. It’s often recommended that women over age 50 and men over age 70 should consume 1,200 milligrams (mg) of calcium per day.
Vitamin D also promotes bone health. Common sources of vitamin D include tuna, fortified milk, and egg yolks. If you aren’t getting enough vitamin D in your diet, talk to your doctor about taking a supplement to meet your recommended daily amount.
2. Get the right amount of sleep
Occasionally skimping on sleep won’t affect your height in the long term. But if during adolescence you regularly clock less than the recommended amount, it may lead to complications.
This is because your body releases HGH while you sleep. Production of this hormone and others may go down if you aren’t getting enough shut-eye.
Getting extra sleep may even increase HGH production, so go ahead and take that power nap.
3 . Stay Active
Regular exercise has many benefits. It strengthens your muscles and bones, helps you to maintain a healthy weight, and promotes HGH production.
Children in school should get at least an hour of exercise a day. During this time, they should focus on:
- strength-building exercises, such as pushups or situps
- flexibility exercises, such as yoga
- aerobic activities, such as playing tag, jumping rope, or biking
Exercising as an adult has its benefits, too. In addition to helping you maintain your overall health, it can also help reduce your risk of osteoporosis. This condition occurs when your bones become weak or brittle, resulting in bone density loss. This can cause you to “shrink.”
To reduce your risk, try walking, playing tennis, or practicing yoga several times a week.
4. Use yoga to maximize your height
If targeted posture exercises aren’t your thing, give yoga a try. This whole-body practice can strengthen your muscles, align your body, and help with your posture. This will help you stand taller.
You can practice yoga in the comfort of your own home or in a group setting at your local gym or studio. If you aren’t sure where to start, search for a beginner yoga routine on YouTube.