12 Easy Tips to Increase Height after 18: Diet and Exercises to Grow Taller

Did you know that one of the most important aspects which define a person’s height is the lifestyle he adopts in his teen years?

But many individuals are capable to grow taller even after 18 or even after puberty. Today we will tell you 12 proven tips by which you can unlock your height potential and increase your height even after 18 years of age.

The question that will be answered today is ‘how to increase height after 18?’. Here, let us discuss some ways in which you can increase your height after 18 years of age. Let’s begin!

1) Consume More Omega-3 Fatty Acids (ALA)

Some studies have shown that ALAs play an important role in enhancing height growth. ALA is actually a type of fatty acid, so its deficiency is related to short height. Consume more omega-3 fatty acids in your daily diet to improve the overall health of your bones which contributes to height growth. Also, try consuming supplements like fish oil or collagen protein. As per experts, the consumption of this form of Omega-3 can boost testosterone levels as well.

For example, if you consider yourself overweight, then you can take Omega-3 supplements such as fish oil to help control your weight. They are known to support male fertility, especially during the reproductive period. They promote healthy blood pressure, help reduce inflammation, prevent cancer, etc., which means less chances of suffering from serious diseases. Foods rich in Omega-3 Fatty Acids include:

• Fish and other seafood (especially fish, such as salmon, mackerel, tuna, herring, and sardines)
• Nuts and seeds (such as flaxseed, walnuts and chia seeds)
• Plant oils (such as flaxseed oil, canola oil and soybean oil, )
• Fortified foods (such as certain egg, juices, yogurt, milk, soy beverages, and infant formulas)

Insert these foods in your daily meal and follow all the tips given in this article because we care about height growth!

2) Get 6 Glasses Of Water Per Day

Water intake during childhood is very crucial for development. Because water is the medium through which different substances travel from their source to the cells. Therefore increasing the amount of liquids consumed will directly help you develop in several ways, including height growth. Drink 8 glasses of water or more each day to develop good cardiovascular health. For children who struggle with constipation, make sure to drink 2 times per day to flush out toxins and keep your bowels regular. Consuming lots of fluids helps avoid dehydration while keeping your skin glowing and soft. You can also check exactly How much water you need to drink depending on your body weight.

3) Eat Foods Rich In Vitamins

Vitamins are very crucial for building your bone mass. Vitamin-A is necessary for eye and vision, vitamin B-12, vitamin B-5, vitamin C, zinc, iron, magnesium, phosphorus, selenium, and copper are all vital for growth. Some common food sources of these vitamins include fatty meats, eggs, milk, bananas, vegetables, fruits, seafood, leafy greens, etc. Although vitamin supplementation is preferred as an option instead, consult your doctor before deciding on your dosage and duration.

4) Perform Regular Abdominal Workouts

It is very advisable to do abdominal exercises regularly for optimum growth in stature. The benefits of performing abdominal workouts regularly include improving digestion, improving posture and back pain, strengthening the muscles of the neck, shoulder and chest, and reducing symptoms related to anxiety and depression. Some of the effective abdominal workouts are:

• Plank Exercises – Plank and side planks
• Sit-ups
• Bicycle Abdominal Exercise
• Cow stretch and cobra stretch

If it seems too difficult for the child to perform abdominal workout sessions, consider using other forms of exercise like pilates, yoga, and aerobics exercises.

5) Take Supplements That Your Doctor Recommends

This post contains affiliate links, meaning we receive compensation when you buy through those links. Read disclaimer. Ask your doctor how to increase height after 18 for your specific case because every medical case is different and everyone’s body is different and not every supplement suit every body.

6) Avoid Stress

Stress occurs naturally due to any kind of challenge or conflict. While it may seem easy for kids to handle, it can drastically affect physical progress. This includes poor eating habits, lack of sleep, poor parenting skills, and other physical problems. One of the ways to deal with stress is by avoiding negative thinking and worrying more than you would normally. Talking to people who have a positive mindset is equally important.

Try meditating for 10 minutes daily. Meditation is a great tool to combat stress and anxiety. People who use meditation find it helpful both physically and mentally. Meditating requires you to stop thinking and focusing on what is going on around it so that you become mindful and relaxed.

7) Have Healthy Sleep

Studies show that having enough quality sleep increases blood flow to different parts of your body. Quality sleep regulates hormones by bringing down bad cholesterol, boosting mood, lowering blood pressure, and balancing the immune system. Good sleep and proper nutrition will keep your body calm and happy, as well as protect you against various illnesses. A good sleep not only helps you to increase height but even helps your body to gain muscle (!). These two maybe a byproduct of each other according to some studies.

Thus a good nights sleep is an important aspect when you ask ‘How to increase height after 18?’.

8) Stay Hydrated

First of all let’s clear one thing – Drinking enough water does not mean that you are hydrated all the time. Staying hydrated is extremely beneficial for your health and body. It reduces hunger, boosts metabolism and promotes normal bowel movement. Apart from staying hydrated, there are numerous lifestyle changes you can adopt in order to maintain a hydrated body. Drinking plenty of water, eating healthy and nutritious options, and exercising regularly are just three simple steps towards better hydration. Another way is to cut down on caffeine and smoking.

Limit alcohol intake to one glass of wine a day, unless you’re a heavy smoker. Smoking reduces oxygen circulation by up to 40% to the brain tissue. Smoking causes premature heart disease and coronary artery disease, making it a major risk factor for death, let alone height increase.

9) Reduce Alcohol Intake

Alcohol is highly addictive and is known to cause several harmful effects on the human body. If you are here because you ask yourself everyday ‘how to increase height after 18’ , you need to stop alcohol intake or reduce it. Excessive intake of alcohol can lead to a variety of health issues, including liver damage, stroke, infertility, birth defects, increased heart rate, reduced sperm count, etc., which leads to low libido, sexual dysfunction, impotence, low sperm count, erectile dysfunctions, inability to conceive, etc. But why is alcohol such a deadly drug that should be avoided?

Well, alcohol affects every organ in your body and overindulges your appetite. Withdrawal symptoms include confusion, hallucinations, headache, nausea, insomnia, dry mouth, vomiting, sweating, diarrhoea, etc.

There are certain drugs that contain a natural sedative effect, for instance, Valium, Xanax, Ativan, Ritalin, Topiramate, Diazepam, Phenzephrine, Midazolam, Amphetamines are used for medical purposes. However, for safety reasons, avoid consuming these medications. Always check the labels of all medications to ensure that you get appropriate dose quantities. Also, avoid mixing medicine with water, juice, juices, sodas, soda pop, or sweetened coffee. If you are here because you ask yourself ‘how to increase height after 18’ , you need to stop these bad habits.

10) Lose Weight Fast

For the body to grow it needs to be skinny or fit but not overweight. Losing excess weight might be challenging, especially if your goal is weight loss. However, you can overcome all challenges by adopting several tips to lose weight quickly. These methods include fasting, cutting calories, working out in specific time periods, and eating a balanced diet.

First of all, fasting is the process of avoiding your favourite foods like sweets, pizza, fried food, cakes, etc. These can cause unwanted cravings. Secondly, cutting calories is another effective method. Cut down your sugar, dairy, and caloric intake, resulting in less calorie gain. Thirdly, by working out regularly will allow you to burn your excess fat deposits, thus losing weight easily. Lastly, dieting will help you burn your extra calories, and at the same time, you’ll improve your health by getting the required nutrients. Eating healthy can also enhance your memory and mental functioning, as well as enhance your self-confidence and motivation.

Hence a good diet to increase height after 18 is absolutely necessary.

11) Make Use Of Sports Equipment

Sports equipment like running shoes, golf clubs, tennis racquets, elliptical machines, bikes, and snowboards are some of the tools you can use to build your strength and confidence. Research suggests that being athletic and spending a lot of time outdoors are useful in developing strong motor skills and stamina. Additionally, sports are a great chance for you to meet new friends and engage yourself in activities. Whether it’s competitive sport, team sports, or recreational sports, choosing sports that interest you and training hard is important for faster results.

12) Find Yourself Again And Start From Where You Last Left Off

Finding yourself again and starting fresh is a key to height growth. You can be searching again ‘how to increase height after 18 or how to increase height after a certain age if you don’t take these little things seriously and start on a healthy schedule and a better lifestyle. So start a lifestyle change journey and find yourself again.

Height growth after 18 or height growth after 19, 20, 21 and even beyond that can be accomplished if the pituitary gland secretes growth hormones to stimulate height growth. Being close to yourself, meditating, less stress are all some of the great ways to signal your pituitary gland to work normally and can have a positive impact on how your body secretes growth hormones.

Recommended – 40 Best exercises to increase height after 18.

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