How to grow taller in a month

by   |   Jun 12, 2024

Genetics determines a person’s height to a large extent. Children of tall parents are born with an ideal genetically predetermined height whereas those who are not fortunate enough have to deal with their modest height and can only wish to gain some extra inches. A good height is said to add to the overall personality and boost self-confidence. As a result, many people are looking for different techniques on how to grow taller in a month.

Some of these tips are legit as a person’s height is influenced by multiple factors other than genetics, including nutrition, exercise, sleep, and living environment. But you should watch out for those articles on how to grow 4 inches taller in a month as it is almost impossible for humans to gain that much amount of height within a short period of time. Before we find out some tips that can help you increase your height fast, let’s take a look at how normal height growth takes place.

How much height can you gain in a month?

Your height growth rates vary between individuals depending on your age. A height gain of 7-10 inches is recorded in children during their first year of life. In the next year of life, their growth slows down to an average of 5 inches per year. At the age of 3, their height growth averages at 3 inches a year. From 4 years old until puberty, height growth should be at least 2 inches a year. The pubertal growth spurt is expected to add from 2.5 to 4.5 inches to their height annually for girls, which usually starts at the age of 10. Yet, puberty and this growth spurt happen later for boys, often starting at the age of 12 when they can grow taller by up to 3-5 inches a year. After pubertal changes finish and the growth plates close, natural height growth is impossible.


That being said, whether you can grow taller or not and how much height you can acquire in a specific period of time depend heavily on your age as well as the status of your growth plates. If your puberty is not over and your growth plates are active, you have a very high chance of increasing your height by following our tips.

Effective ways to increase height within 1 month

Start with a balanced diet

Nutrition is the most influential factor on height aside from genetics. In fact, eating the right foods can boost growth hormone production, thereby increasing your height substantially. Foods rich in vitamin D, calcium, and protein are the key elements. Although there is no magic recipe, consuming sufficient amounts of these nutrients can help children and teenagers reach their maximum height potential.


Protein is beneficial for the height growth of children and teenagers, especially plant-based protein. Nut-butters, nuts, lentils, and beans are all excellent sources of protein. A turbo boost for height can be as simple as a stalk of celery filled with healthy almond butter or peanut butter. Whole eggs and dairy are other nutritious whole foods that are high in protein. Let’s not forget about milk. Not only is milk rich in protein but it also contains a variety of vitamins and minerals crucial for bone growth. Veggies and fruits such as mangoes, apples, oranges, grapefruit, and nectarines are high in vitamin C which helps the body absorb and utilize calcium.

Stay active with plenty of exercises

Some exercises are used by some articles as their suggestions on how to grow 3 inches taller in a month but you should be cautious about that information. Although exercise elongates and stretches the bands of tendons and cartilage around your legs and arms as well as triggers the body to produce more growth hormone, it must be consistently done over a period of time for the best results. Besides, exercise also improves your posture to help you stand tall and facilitate proper bone growth for children and teens. You can combine exercise with spending time in the sun to get enough vitamin D to get the best of exercise.


Some great exercises to practice to grow taller include:

  • Swimming: This might be the king of sports in increasing your height as swimming stretches your neck and core muscles, elongates the spine, and promotes growth hormone. Other sports such as soccer, basketball, and tennis also promote growth hormone release in the body, but swimming elongates your body more with intense stretching and strength building.
  • Hanging: Did you know that when astronauts get back from space, they are 3-5% taller? Indeed, as a constant force in our life, gravity compresses us on a daily basis. Hanging for a few minutes a day can help counter the effect of gravity on your spine and allow you to be taller.
  • Stretching: Stretching is commonly recommended as the best tip on how to grow 1 inch taller in a month or how to grow 2 inches taller in a month. However, similar to hanging, stretching only brings you back to your true height or the height without gravitational effect. Still, practicing stretching exercises can loosen ligaments and tendons as well as free up your joints, giving your bones the strength and room for growth if you are still in your growing years.
  • Yoga: Most yoga poses can improve your posture, thereby boosting your height. You can either choose online classes or go to yoga classes near your place to work on your height and posture.

Mind your sleep, too

Even though growth hormone is regulated throughout the day with your daily activities, most of this height-boosting hormone is secreted at night while you are in deep sleep. This means that you are literally growing in your sleep. Teenagers need 8-11 hours of sleep a night whereas children need even more hours of sleep, from 11 to 14 hours. Lack of sleep is also harmful to your weight, which can eventually result in excessive weight. It increases stress on the cardiovascular system and your heart, reduces height, disturbs hormone levels, and usually causes obesity in adults. Keep your room dark and slightly cold for your body to fall asleep more easily and foster undisturbed and deeper sleep.

Practice good posture

Do you know that having good posture not only makes you look taller but also prevents back pain and headaches that often go with slouching?

Here are some tips to stand with good posture.

  • Keep your shoulders back while the head is level and in line with your body
  • Place your feet shoulder-width apart
  • Pull your belly towards the spine
  • Let your arms hang naturally at both sides
  • Maintain your weight mainly on the balls of your feet
  • Avoid locking your knees

For the right sitting position, you should do:

  • Place your feet flat on the floor
  • Adjust your chair height until your thighs stay parallel to the floor
  • Put a small pillow or towel on your back
  • Loose your shoulders
  • Avoid crossing the legs

Dress smart

Aside from maintaining good posture, choosing clothes also helps determine how tall you look. Let’s find out some tips and tricks that will improve your appearance.

  • Do not wear loose shirts because it makes you look shorter than you truly are. Also, avoid jackets that are over your knee.
  • Do not go with elongated or voluminous jackets, blazers, or suits because they will shorten your legs and make your silhouette unwieldy and blurred. Short and fitted jackets are the best.
  • Monochromatic outfits will bring a cohesive look, making you look both tall and fab.
  • A crop top with high-waist jeans or skirts is a perfect choice for those with short stature.
  • You should opt for vertical stripes because that makes you tall, even if you are not.

Limit foods containing much salt

Salt plays a vital role in your body, but consuming too much salt will make your body expel more calcium, leading to calcium loss. When calcium is lost through the urine, it might result in bone demineralization and significantly extend the risk of osteoporosis.

Avoid drinking soda

Similar to consuming salt, drinking too much soda increases urinary calcium excretion. The longer you drink, the more calcium deficiency in your body increases. Also, the amount of carbon dioxide and sugar in soda makes abdominal fullness in children, thereby affecting the functions of organs in their bodies, health, and height growth.

Maintain an ideal body weight

We all know that there is a connection between weight and height. Having excess fat is not good for overall health. The truth is being overweight can result in obesity, which is linked to a higher risk of cancer, diabetes, and other health issues. So, by maintaining an ideal body weight, you can lower the above risks as well as help yourself experience less growth in height.

Expose yourself to the sun

Soaking up more sunshine every day helps to promote bone growth. It is because sunlight is the main and rich source of vitamin D, which is a necessary hormone for boosting calcium absorption as well as bone growth and formation. So, getting outside from 5 to 15 minutes twice or thrice per week is enough to obtain the vitamin D-boosting benefits of the sun.

All in all, you can influence your height growth to a certain extent because once your growth plates have fused completely, usually at the end of your puberty, you will have reached your final adult height. At this point, you cannot grow taller naturally anymore. If you still have time, start these steps right away. Instead of looking for advice on how to grow 1 foot taller in a month, you can beat your genetics simply by eating right, exercising right, and sleeping right.

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