Height is generally influenced by many factors, including genetics, environmental factors, and nutritional intake for the body. However, is there any way to increase height that we can try?
It is important to note that bone growth and development contribute to height when an individual is still in their growth phase, starting from the fetal stage through adolescents until around the age of 20.
To maximize the growth phase, you can follow several methods to increase height, which will be discussed in the following article.
How to Increase Height
Not only weight, but everyone also wants to have an ideal height for a proportional appearance.
There are various ways to increase height that you can try during the growth period. Here is the explanation.
1. Exercising Regularly to Optimize the Growth of Bones
One way to increase height that you can try is by regularly engaging in physical activities, including exercising.
Exercising is known to help strengthen muscle tissues and bones, especially during the growth period.
Additionally, all physical activities that place stress on the bones can help strengthen the bone matrix and stimulate growth while the epiphyseal plates are still developing, typically before the age of 20.
One of the effective exercises for increasing height is skipping rope.
Skipping rope involves continuous jumping, which helps stretch the body and support optimal bone growth.
In addition to skipping rope, another popular sport to maximize bone growth and height is basketball.
This is because basketball mostly involves jumping and running to shoot the ball into the hoop.
It challenges the body to work against gravity, stretching the muscles and bones constantly.
2. Improve Body Posture
Can sitting upright increase height? Of course, it is closely related to appearance, as sitting and standing upright can make your body look taller. Therefore, improving body posture is one way to support height.
Several tips to improve body posture include:
- Get used to sitting upright with your feet flat on the floor.
- Use a pillow that is neither too high nor too low when sleeping to keep your head in a natural position.
- Maintain an ideal weight. Excess weight can cause the body to have a slouched posture due to additional pressure and load on the body.
- Limit the use of high heels.
- Avoid lifting excessively heavy loads to prevent poor posture and spinal strain.
3. Consuming a Balanced Nutritional Diet
Not only maintaining health, meeting nutritional intake is another essential step to support growth, including optimizing height.
To increase height, you can consume a healthy diet with balanced nutrition, such as carbohydrates, proteins, vitamins, and minerals.
Additionally, you are also recommended to consume foods high in calcium and vitamin D that play a vital role in the process of bone formation.
Several foods high in calcium and vitamin D that are effective for bone health include milk, yogurt, seafood, tofu, and legumes.
4. Consuming Additional Supplements If Necessary
The next method to increase height is taking additional supplements if necessary.
Choose supportive supplements that contain calcium and vitamin D to help maintain bone strength and density.
However, it is also important to consult a doctor to determine the right supplement and its dosage to avoid potential side effects.
5. Getting Adequate Rest
During the growth period, getting enough sleep is essential to support optimal development.
This is because sleeping is a time when the body restores energy and repairs damaged cells and tissues.
The recommended daily sleep duration during the growth phase is as follows:
- Babies aged 0-3 months: 14 to 17 hours.
- Babies aged 3-11 months: 12 to 17 hours.
- Children aged 1-5 years: 10 to 14 hours.
- Children aged 6-13 years: 9 to 11 hours.
- Adolescents aged 14-17 years: 8 to 10 hours.
- Adolescents aged 17 years: 7 to 9 hours.
6. Avoid Smoking and Alcohol
Avoiding smoking is an essential step for supporting height, especially during adolescence.
Cigarettes contain nicotine and carbon monoxide, which can hinder bone development.
Nicotine interferes with the bone formation process, while carbon monoxide reduces oxygen levels in the blood, which are essential for the growth of bones and tissues.
On the other hand, alcohol consumption can disrupt the production of human growth hormones (HGH), which play a key role in supporting height.
Alcohol also negatively affects sleep quality, which is a crucial time for the body to regenerate cells and repair tissues.
Those are several ways to increase height that you can practice during the growth period.
In addition to practicing the methods above, you also need to meet your daily fluid intake for optimal growth.
Therefore, make sure to always have high-quality mineral water that helps keep you hydrated, like AQUA.
AQUA meets the standard for safe drinking water set by the Indonesian Ministry of Health Regulation No. 907 of 2002, as its mineral water is clean, tasteless, odorless, and colorless.
AQUA is available in practical bottle sizes to suit your needs, including AQUA Cube, 330 ml, 600 ml, and 1.500 ml.
For your daily drinking water at home, you can choose AQUA Gallon.
So, do not forget to always have #AQUADULU for any of your activities!
