How to naturally increase your height after 18

by   |   Oct 13, 2020

You are not alone if you have ever looked at yourself in the mirror and wished you were a little taller. Many people are under the impression that height is an aspect of your body you do not have much control over; however, the truth is that you can totally influence how tall you will become by leveraging environmental factors such as nutrition, exercise, sleep, and living environment. Although most people stop growing by 18 years of age, the exact time may vary depending on when you start puberty. Throughout puberty, your bones grow longer thanks to the growth plates at the ends of your bones. As you near the end of puberty, your long bones undergo their final formation, and the cartilage in the growth plates ossifies or converts into bone. Once that happens, you can only influence how tall you look, not how tall you are. But don’t be upset just yet, if your growth plates have not fused completely, you can still grow taller even after 18. Below are some tips to help you grow taller naturally before your height hits its limit.

Take proper nutrition

A balanced diet is crucial when it comes to height growth. Such nutrients as vitamin D and calcium are of vital importance as they can significantly benefit bone health. Hitting your vitamin and mineral quota by eating fruits and veggies is also advisable, especially for those who are in their growing years. Another nutrient to include in your height increasing diet is protein as it is utterly essential for bone health and can increase bone density of the spine. A lack of proper nutrition can lead to negative impacts on height increase; in other words, in the absence of essential nutrients for height growth, you might suffer from slow or stunted growth and eventually fail to reach your genetically predetermined height.

Do stretching exercises

Another highly effective method to increase height naturally after 18 is doing stretching exercises. The primary aim of stretching exercises is to mimic the conditions that are seen in other resistance-based exercises such as resistance training or weight lifting. The results of this are stronger back and abdominal muscles, thereby reducing the compression of intervertebral discs. In addition, stretching exercises bring about the effect of thickening cartilage in your spinal column and thus, lengthening the spinal column and increasing your height naturally. A carefully carried out stretching exercise program is able to strengthen core muscles, improve posture, and encourage the body to increase the levels of growth hormone it releases into your bloodstream. It should be noted that a variety of exercises should be added to said program to move your body through a full range of motion. This allows your body to become more flexible and makes the cartilage and bones more receptive to growth. Some of the most common stretching exercises to grow taller include:

  • Forward bend
  • Bar hanging
  • Cobra stretch
  • Wall stretch
  • Pilates roll over
  • Dry land swim
  • Pelvic shift
  • Forward spine stretch.

Do stretching exercises – Dry land swim

Sleep adequately

We were all told to go to bed early when we were little because as said by our parents, it would help us grow tall and strong. Years later, when we have finally grown tall and strong, we cannot help but wonder whether sleep is beneficial to our growth, or we were just tricked into going to bed on time. Well, truth be told, sleep does help us grow taller.

Human growth hormone is produced in the pituitary gland in our brain as we sleep. Then, the hormone is released into the bloodstream and reaches its peak during deep sleep. It is growth hormone that takes charge of the overall growth of the body, including muscles, bones, metabolism, and physical performance. Moreover, adequate sleep is fundamental to many biological processes and systems. Indeed, bones do most of their growing during the night, and most of the bone mass is formed during our sleep. On the other hand, lack of sleep can impair your immune system plus other chemical processes that occur during bone formation. These chemical processes make the bones strong and dense. As a result, sleep deprivation can undermine the whole bone formation process and result in fragile or weaker bones, low bone density, increased risks of bone fracture, and the bones’ inability to remodel or regrow. If you still want to add inches to your height naturally, try to go to bed early and get enough sleep every night.


Sleeping adequately help you increase your height

Avoid alcohol and smoking

Smoking and drinking are natural growth inhibitors, and if you smoke or drink, you are kissing goodbye to your dream of growing taller. Smoking and drinking damage your health and suppress your growth. Research has found that children growing up in families with alcoholic parents are characterized by lower body height and body mass index, suggesting a link between alcohol consumption and human height [1]. Besides, there is a commonly-held belief that smoking helps teenage girls lose weight. Nevertheless, not only does smoking fail to reduce weight for teenage girls but it also stunts growth for teenage boys [2]. Specifically, boys who smoke cigarettes show a decline in height as well as body mass index. Even secondhand smoking reduces height in children and adolescents, too. Hence, in order to gain height and get better health, avoid smoking and drinking at all costs.


Avoid drinking and alcohol to taller

Exposure to sunlight

Vitamin D is pivotal to our height growth process and the sun is the best natural source of this vitamin. Yet, many of us do not get sufficient sunshine throughout the day with so much time spent indoors, be it at home, workplace, or college. Exposure to sunshine a few minutes a day will help you get your daily dose of vitamin D and increase your height naturally.

Drink more water

It might sound absurd to you but growing taller and drinking water are actually related. Drinking enough water throughout the day ensures that you remain hydrated. It also helps your system absorb nutrients better and speeds up your metabolism. This will allow height increasing nutrients to unlock their power more rapidly and effectively. With this in mind, go grab that bottle of water and drink it up if you want to grow taller.

Height supplements

It is hard to make sure that your diet is always balanced and provides your body with essential nutrients for height growth, especially when you live with busy parents or you cannot cook. In this case, taking height supplements is an alternative for you. The purpose of height growth pills is to supplement your body with all the vitamins and minerals required for height growth that are lacking in your daily diet. The ingredients in height growth pills also stimulate the pituitary gland to secrete more growth hormone naturally, thereby increasing your height and improving your overall health. 

Maintain good posture

Sitting and standing with good posture will make you look taller and prevent headaches and back pain that often accompany slouching. Maintaining good posture helps keep the proper space between the vertebrae and increase your height more effectively, or in the case of your growth plates having completely closed, make you look taller.

By following our tips, you can increase your height naturally even after you reach 18 years of age. However, keep in mind that your bones can only grow longer if your growth plates are still open. Once fusion takes place, you cannot grow taller naturally anymore. For this reason, if you are lucky and still have active growth plates at 18, try to make the most of this growing period by following our advice and leading a healthy lifestyle to achieve your desired height.




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