Increasing Your Height: How to Reach the Full Growth Potential

After growth is complete, there is no way to get taller legitimately, no matter what hacks or miraculous advice one may have heard online. After puberty, the only factor that one can control is how tall they appear. But there are a few factors that could help maximise growth before the height reaches its maximum.

Before reaching their full adult height, most teenagers should expect to grow a total of 7 to 10 inches during puberty. Due to the unique characteristics of each individual, puberty develops and ends according to the body’s timetable.

What Factors Affect Height? 

People grow 2 inches per year from age one till puberty, and at the time of pubescence, adults will grow up to 4 inches every year. Adults get to their maximum height during this period. While boys see a sudden hike at the end of their teens, girls’ growth spurt starts early and stops at around 16 years of age. However, several factors affect height and how someone grows. It is essential to understand these factors to understand further why one cannot change height, unlike weight. 

Genetics

The genetic makeup is a primary factor in determining how tall an individual will be. Children often inherit height traits from their parents. So, a person will naturally be tall if they come from a family of tall individuals.

Research published on the NIH website proves that genes are responsible for 80% of the height. Science says that the height of a person is the result of the involvement of 700 gene variants. Some of them can affect the growth hormone, while others affect the growth spurt. 

Nutrition

Adequate nutrition during childhood as well as adolescence is essential for reaching the full height potential. Therefore, a balanced diet is crucial for healthy growth.

Consuming nutrient-rich foods can maximise the growth potential. Follow a diet plan that is rich in calcium, magnesium and vitamin D for improved bone strength and proteins for repairing tissue damage. 

Sleep Quality

Quality sleep is essential for growth, as the body releases growth hormones during deep sleep. So, following a consistent sleep cycle among teenagers is crucial to attaining full height capacity. Children and teenagers need more sleep than adults to support their growth.

It is essential to maintain a correct sleeping posture to elongate the spine. Regularly sleeping in an incorrect position can lead to stunted growth as it can cause strain in the spine and neck. 

Hormones

Growth hormone (GH), produced by the pituitary gland, is responsible for promoting growth during childhood and adolescence. Imbalances in hormonal production can affect height.

Physical Activity 

Regular physical activity and exercise can help support bone health and promote growth. Weight-bearing exercises, in particular, are beneficial for bone development. Regularly exercising can help in increasing the production of growth hormones. Cardio and weight-bearing strength can all make one fit and look lean. 

Puberty Timing

The timing of puberty can affect height. Early puberty can lead to an earlier growth spurt that leads to potentially shorter stature. Late bloomers, on the other hand, may experience a delayed growth spurt and become taller.

Early puberty is a condition that affects 1 out of 5000 children who go through adolescent transformations at a very early age. In such a case, puberty hits girls when they are between 8 and 13 years of age and boys when they are between 9 and 14 years of age. 

When a child reaches early puberty, they grow relatively shorter compared to their actual potential. When their puberty ends earlier, their growing years also end early. For these students, their skeletons and bones mature faster than others, making them look taller than their peers. Later, their growth stunts, and they become shorter than others. 

Summary

Height is primarily determined by genetics, with around 80% of the height attributed to the genes. Nutrition, quality sleep, and hormonal balance during childhood and adolescence are also crucial factors that could help reach the full height potential. Regular physical activity, especially weight-bearing exercises, can support bone health and growth. The timing of puberty can also affect height, with early and late puberty influencing an individual’s final stature. Early puberty can lead to shorter stature, while late bloomers may end up taller than their peers.

Methods That Can Help Improve Height in Children

As already mentioned, genetics largely determines height, and there is no guaranteed way to increase height once you have reached your full growth potential. Individuals reach their full growth potential by the end of adolescence (around the age of 18 for most individuals). However, some factors could influence the growth and overall height:

Follow a Nutritious Diet Plan

Proper nutrition is crucial for healthy growth during childhood and adolescence. Children must follow a balanced and nutritional diet plan that includes a variety of nutrients, such as calcium, protein, vitamins, and minerals, which are essential for optimal growth.

Get Sufficient Sleep

Adequate and quality sleep is essential for growth, which in turn could help grow taller. During deep sleep, the body releases growth hormones, which play a significant role in physical development in children and adolescents.

Exercise Regularly

Physical activity and exercises can help maintain good posture and bone health. While it can’t help increase height in adults, in children, regular exercise can promote the release of more growth hormones. In adults, exercise can help improve posture and can help you reach your full potential by promoting bone density and flexibility.

Hormone Therapy

In some cases, individuals with growth hormone deficiency may benefit from hormone therapy under the supervision of a healthcare provider. If you suspect your child to have a growth hormone deficiency, consult a doctor and request whether hormone therapy is required. The healthcare provider will only prescribe this treatment when there is a medical condition that affects growth.

It’s important to note that the potential for height increase is most significant during the growing years of childhood and adolescence. After reaching adulthood, there are limited options for increasing height. Cosmetic surgeries, such as limb lengthening procedures, are available but come with significant risks and should only be considered in exceptional cases.

Summary

While genetics primarily determine a child’s height, some factors can help them reach their full growth potential. Encouraging a nutritious diet, ensuring sufficient sleep, and promoting regular exercise can provide not only several health benefits but also promote healthy growth. In cases of growth hormone deficiency, hormone therapy under medical supervision may be a good option. Height increase is most significant and only possible during childhood and adolescence, so options for increasing height in adulthood are limited and may involve risks.

HealthifyMe Suggestion

There are various supplements for kids available in the market that claim to increase the height of kids. But, most of such supplements contain malts which may help kids to get extra and quick calories to keep them energised. They don’t have any proven effects on height. 

I would always suggest keeping a holistic nutritional approach and researching yourself before giving any supplements to your kids as excessive consumption can also lead to childhood obesity.

Conclusion

Your genes are primarily responsible for determining your height, and sadly, there are no magical solutions to make you taller once you have passed your growing age. Children and kids going through puberty can, however, ensure they reach their full height potential by following some simple steps.

Eating a healthy diet, getting enough sleep, and staying active through exercises like swimming and stretching can increase the release of growth hormones and help children reach their full potential height. Still, there’s no substantial evidence to prove that these exercises can help in increasing an individual’s height. Consult a paediatrician or endocrinologist, as they can evaluate the growth and development and offer guidance and potential treatments if necessary.

In the end, a lot of it comes down to how you carry yourself. Maintaining good posture can make you appear taller by a couple of inches. So, focus on having a healthy lifestyle and good posture, and you’ll look and feel your best without any special tricks.

Disclaimer: The purpose of this article is just to disperse knowledge and raise awareness. It does not intend to replace medical advice from professionals. For further information, please contact our certified nutritionists Here.

Frequently Asked Questions (FAQs)

Research Sources

Genetics of human height
Body height changes during upright and recumbent posture.