How to Grow Taller? Height Increase Methods
Height is a characteristic that is shaped by both genetic and environmental factors. Height growth usually occurs during adolescence; however, it is possible to support this process with a healthy lifestyle, proper nutrition and some exercises. In this article, information that answers the question of “how to be tall” has been compiled. Here are the height growth methods and the curious things about the height growth process in children!
For the most accurate information and healthy results, get support from a specialist doctor. The information in our content is not a prescription. We wish you healthy days…
How to Grow Taller?
How does a person grow taller? Hormones, especially growth hormone (GH), insulin-like growth factor 1 (IGF-1) and thyroid hormones play an important role in growing taller. Also regular exercise, healthy diet and enough sleep can also support the growth process.
Height growth is a process that depends on genetic and environmental factors. People grow through growth plates are open. These plates usually close during puberty. Genetics are the biggest determinant of height. The height of the mother and father has a big impact on the height of the child. However, sleep and an active life (physical activity) are the most important factors that affect growth.
Healthy eating habits acquired from infancy and sports routines incorporated into life from childhood support bone health and help increase height.
For the most accurate information and healthy results, get support from a specialist doctor. The information in our content is not a prescription. We wish you healthy days…
Height Increase Methods: What Should Be Done To Increase Height?
Factors that positively affect height growth are; adequate and balanced nutrition, productive sleep and regular physical activity. Height is generally related to genetics. However, height growth can be supported by some environmental factors.
Parents in particular are curious about how to increase a child’s height . Here are some methods that can help children and teenagers grow taller:
- Eat adequate and balanced nutrition.
- Turn to vitamin D sources.
- Create productive sleep patterns.
- Exercise regularly.
- Maintain spinal health.
- Do height increasing exercises.
Eat Adequate and Balanced Nutrition
In order to grow taller at the maximum level, it is very important for the body to get enough vitamins and minerals it needs, especially during the growth years. A diet rich in protein, vitamins and minerals contributes to height growth by increasing the secretion of growth hormones.
Scientific Study: The American Academy of Pediatrics (AAP) discusses the nutrition and sleep needs of children as they grow and develop. This resource explains how to help children grow taller with a balanced diet, sleep patterns, and exercise.
Source: HealthyChildren.org
It is recommended that your children regularly consume fresh fruits and vegetables, protein sources and whole grains in their daily diet. In children, a protein-based diet from the transition to solid food helps to maximize height growth. You can support your children’s growth by adding protein sources such as milk, meat, chicken, eggs, cheese and peas to their diet from infancy .
World Health Organization (WHO): Nutritional Requirements for Children
Scientific Study: The World Health Organization emphasizes the importance of vitamin, mineral and protein intake in children’s development processes. This resource defines daily nutritional requirements for children according to age.
Source: World Health Organization
Turn to Vitamin D Sources
Vitamin D plays an important role in bone health. Therefore, including it in your daily diet is effective in increasing your height. Regular consumption of foods rich in vitamin D, such as tuna, salmon, milk and egg yolk, supports bone health. If you think your diet does not contain enough vitamins and minerals, you can consider additional vitamin supplements under the supervision of a doctor.
Scientific Study: NIH examines the role of vitamin D in bone health and height growth. This resource details how vitamin D supplementation supports bone development.
Source: National Institutes of Health (NIH)
Create a Productive Sleep Pattern
Experts say that sleep quality has an impact on growth hormone. Irregular sleep can cause muscles to not rest enough and the body’s hormone production to be negatively affected. Insufficient sleep can especially lead to a decrease in growth hormone levels.
Growth hormone is secreted during sleep. Therefore, it is recommended that babies sleep 17-18 hours a day, children 9-12 hours, and adolescents 8-10 hours .
Scientific Study: The American Academy of Sleep Medicine AASM provides information on recommended sleep durations by age groups and explains the effect of sleep patterns on growth hormones.
Source: American Academy of Sleep Medicine AASM / sleepeducation.org
Recommended sleep times by age groups
| Age group | Recommended Sleep Duration (Hours) |
| 0-3 Months Babies | 14-17 hours |
| 4-12 Months Babies | 12-16 hours |
| 1-2 Years Old (Toddler) | 11-14 hours |
| 3-5 Years Old (Preschool) | 10-13 hours |
| 6-12 Years (Children) | 9-12 hours |
| 13-18 Years (Teens) | 8-10 hours |
| 18-64 Years (Adults) | 7-9 hours |
| 65+ Years (Elderly) | 7-8 hours |
Sources:
- American Academy of Sleep Medicine (AASM): sleepeducation.org
- American Academy of Pediatrics (AAP): HealthyChildren.org
Exercise Regularly
The most recommended exercises and sports when it comes to increasing height are basketball, swimming and rope jumping. These exercises can support bone health and help with growth and lengthening. Regular exercise and an active lifestyle can strengthen muscles and bones. Flexibility, strength and balance training can positively affect the height increase process.
Scientific Study: CDC emphasizes the importance of regular exercise to support children’s growth and development. Explains the contributions of exercise and an active lifestyle to muscle and bone health.
Source: CDC: Centers for Disease Control and Prevention / Physical Activity Guidelines
Maintain Spine Health
Bad posture not only causes spinal pain but can also make you look shorter. Spinal extension methods can be especially effective in this regard. These exercises open the space between the spinal discs. Good posture can reduce the tension in the spine and make the neck look longer.
Do Height Increase Exercises
Exercise stimulates growth plates and bone density, which helps to increase height. Exercises such as swimming, basketball, and rope jumping help to increase body height. Resistance exercises also strengthen muscles and bones.
Height increasing exercises support the body to stretch and lengthen. You can look taller by including the following movements in your exercise routine:
- Pelvic Shift
- Single Leg Hops
- Child Pose
- Jumping and Rope Skipping
- Leg Lifts
- Cobra Movement
- Bridge Movement
Scientific Study: Physical activity has been shown to increase growth hormone and contribute to height increase during puberty.
Source: Garber, CE, et al. (2011). American College of Sports Medicine position stand. Medicine & Science in Sports & Exercise, 43(7), 1334-1359.
Height Increase Cure
You can support your children’s height growth with this cure recommended by Dr. Feridun Kunak.
Materials:
- 1 teaspoon pollen
- 5 almonds
- 5 walnuts
- 1 tablespoon raisin seed powder
- 1 tablespoon carob powder
- 3 tablespoons of honey
- 3 tablespoons of carob molasses
Preparation:
- Crush almonds and walnuts and turn them into powder.
- Mix all ingredients in a suitable bowl.
Application:
You can consume a teaspoon of the mixture you prepared, morning and evening.
What Should We Eat to Grow Taller?
One of the most critical factors in increasing height is a balanced and adequate diet. Protein, calcium, vitamin D, zinc and other essential nutrients support bone development and growth. Calcium and vitamin D in particular are essential for bone density and health.
Foods that can positively affect height growth are:
- Red meat
- White meat
- Milk
- Egg
- Spinach
- Carrot
- Oatmeal
- Almond
- Walnut
- Hazelnut
- Broccoli
- Cabbage
- Sweet potato
- Bean
- Green leafy vegetables
- Quinoa
- Red fruits
Scientific Study: Research has shown that calcium and vitamin D supplementation contributes to height growth by increasing bone mineral density in children.
Source: Ward, KA, et al. (2007). Calcium supplementation and bone density in prepubertal children: a double-blind placebo-controlled trial. The Journal of Clinical Endocrinology & Metabolism, 92(12), 4877-4883.
How to Increase Height in Children?
Let’s move on to the question that parents ask most. How can a child grow taller?
Height growth in children continues as long as the growth plates are open. Regular nutrition, exercise and sleep are as important as genetic factors in this process. In order to support height growth in children, first of all, attention should be paid to regular and balanced nutrition. The amount and type of nutrients required by each age group are different. Children should be provided with the necessary substances for growth, such as protein, calcium and vitamin D.
If you want your child to be tall, you can direct him/her to sports that support bone development, such as basketball and swimming, at an early age. Growth hormone is secreted during children’s sleep, so quality sleep is very important.
Height Chart by Age (Average)
| Age | Boys Height (cm) | Girls Height (cm) |
| 3 | 90-98 | 88-96 |
| 5 | 105-115 | 103 – 113 |
| 7 | 120-130 | 118 – 128 |
| 9 | 130-140 | 128 – 138 |
| 11 | 140-150 | 138 – 148 |
| 13 | 150-160 | 148 – 158 |
| 15 | 160-170 | 158-168 |
Sources:
- World Health Organization (WHO): Growth Standards
- Centers for Disease Control and Prevention (CDC): CDC Growth Charts
Frequently Asked Questions About Height Increase Methods
What Makes You Taller the Most?
The factors that increase height the most include a healthy diet, regular exercise and good sleep . Especially protein-rich foods and calcium sources help bone development. In addition, exercises that trigger growth hormones, especially stretching movements, and sports such as swimming and basketball, also support height growth.
What Should Be Done To Grow 10cm Longer?
It is not scientifically possible to grow 10 cm in a short time by natural means. However, regular exercise can support the growth of height during the growth period. , pay attention to your sleep pattern, protect your spine health, and take care to have a regular and balanced diet in order to support the growth of height during the growth period.
Does Height Increase After Age 16?
Yes, height growth can continue after the age of 16, but this process varies from person to person. Height growth is usually observed in boys until the ages of 18-21, and in girls until the ages of 16-18 . However, provided that the growth plates have not closed at these ages, height growth can continue with proper nutrition and exercise.
Does Jumping Make You Taller?
Yes, jumping can help you grow taller. Exercises like jumping help develop bones and muscles in your legs and stimulate growth hormones. Sports that involve jumping, like basketball, can be especially beneficial at a young age.
At What Age Does Height Grow Fastest?
Height growth occurs most rapidly during puberty . Height growth peaks in boys between the ages of 12 and 16, and in girls between the ages of 10 and 14. Rapid height growth occurs during this period because growth hormone levels are at their highest.
How to Increase Height Naturally?
Natural height increase is a process in which genetic predisposition and environmental factors are effective together. It is recommended to pay attention to a balanced diet for natural height increase. Foods rich in protein, calcium, vitamin D, zinc and magnesium support height increase.
In addition to nutrition, sports such as swimming and basketball, stretching exercises and yoga help with growth. Upright posture exercises also make the neck look longer. In addition, deep sleep patterns, during which growth hormone is secreted, are effective in increasing height.
How Many Centimeters is Short Stature?
Short stature varies by gender and country. In general, a height below 160 cm for men and below 150 cm for women can be considered short stature. However, these values may vary depending on regional and genetic factors.
