How to increase height by diet and exercise?

The diet and exercise dramatically influences the height during the spurting periods near the end of puberty. This explains why the average height in well to do nations is higher than the poorer nations

Within a given population group, the height is genetic based on mean height of the parents Will my baby grow up to be tall or short? . The height of a person increases from birth to the end of puberty. There are three succinct spurting periods: infancy, between the age of six and eight, and adolescence.

For girls, the fastest growth period starts at about age 11½ and ends near age 18.

For boys, the fastest growth period starts at about age 13½ and ends near age 20

After puberty, the growth plates are fused, the only option available is Leg Lengthening surgery.

Diet

The diet must be balanced with all five food groups

i) Whole grains: 5 to 7 ounces, ii) Fruits and Vegetable: 4 to 5 servings, iii) Meats or Dried beans: 5 oz, iv) Milk 2 to 3 cups, and v) Good fats 5 teaspoons or equivalent

Special attention is needed on the following

1. Eat foods high in Calcium. You need a minimum of 1,000 mg of Calcium per day. The good food sources for Calcium follow

- Dairy products (Milk, Yogurt, Cheese) are excellent source

- Vegetable Greens (Beet greens, Collards, Dandelion greens, Kale, Mustard greens, Okra, Spinach, Turnip greens)

- Dried beans (Tofu prepared with nigari, Cowpeas, Soybeans)

- Seafood (Sardines, Pink salmon with bone, Ocean perch, Blue crab, Clams, Rainbow trout)

2. Make sure that you have minimum of 200 IU of Vitamin D3. Natural source for Vitamin D is sun-light. In United States, Milk (the only dairy product) is fortified with Vitamin D3.

3. Eat diet high in complete and good quality proteins. Whole egg has the best protein profile. Unfortunately, eggs also contain high amounts of cholesterol. A teenager can safely eat about 8 eggs per week. Skinless chicken breast will be a good alternative.

- Vegetarians may choose soybean products such us Tofu and Tempeh.

- Vegetarian may also use the technique to complement proteins to make them complete. Eat whole-grains with dried beans, Vegetable fruits, or Nuts and seeds. Examples: Brown Rice and Dried bean, Whole grain bread and potatoes, Whole-grain crackers and almond butter, Bean burger on whole-grain buns

Exercise

During puberty, Vertical-Extension exercise will always promote growth. The simplest Vertical-Extension exercise is to stand by the wall and try to touch ceiling by extending your spine and legs. Examples of Vertical-Extension exercise are: Basketball, Volleyball, Swimming.

Combination of Vertical-Compression exercise and Vertical-Extension exercise promote growth. Many professional basketball players grew up tall by lifting weights (Vertical-Compression) and playing basketball (Vertical-Extension) as teenagers.

Does weight-lifting stunt growth? No

Lifestyle Consideration

Avoid use of tobacco products (smoking, chewing tobacco).
Avoid confined environment (stale air)
Avoid stress

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