Tips to help increase height after age 19

Human height depends on many factors such as nutrition 32%, genetics 23%, exercise 20%, sleep, environment...

While genetics cannot be changed, other factors that affect height can be influenced to help you grow taller, so be proactive about your future.

Nutrition contributes to improving height.

1. About nutrition:

You need to eat a full diet, eat foods rich in calcium such as shrimp, crab, fish, clams, blood cockles... Also pay attention to micronutrient supplements such as vitamins A, D, iron, zinc... Vitamin A is found in liver, egg yolks, butter, milk, green leafy vegetables, and dark yellow fruits.

Zinc is found in seafood, radishes, soybeans. Iron is found in red meat, blood, clams, eggs... If you can afford it, you should drink 200 - 400ml of milk every day.

Vitamin D is found in liver and egg yolks. Vitamin D plays a very important role in calcium metabolism, helping bone development. In food sources of vitamin D is very low, vitamin D is mainly synthesized by the body when our skin is exposed to sunlight (nearly 80%).

2. About training:

• Raise the bicycle seat to a moderate level, cycle for about 90 minutes a day.

• Swing on the bar about 3 times a day, each time for 5 - 10 minutes.

• 1 hour of swimming. Swimming helps your joints to be stretched continuously, which will promote your height increase.

• In addition, you can set up practice for sports such as badminton, volleyball, basketball, high jump, long jump, swing, jump rope, soccer... play at least 30 minutes a day.

• Wear ankle weights of about 1 kg, lie on the bed or on a high table with the feet wearing ankle weights hanging down to the ground.

Researchers say that appropriate exercise helps increase metabolism and blood circulation, increase growth hormone (GH) secretion, and increase bone mass. High-intensity exercise of 1.5 - 2 hours per day can increase GH up to 3 times.

3. About other influencing factors:

Besides, you should pay attention to work, study and rest properly. Take time to rest comfortably to help your body develop best.

Get enough sleep 8 hours a day, 7pm, 1pm. Not too late. Sleep is an important factor in bone growth. Recently, American scientists placed a sensor on the leg of a sheep and found that 90% of bone growth occurs during sleep or rest. Growth Hormone (GH) is secreted a lot between 11am and 1am.

It is equally important not to eat sweets in the evening because high sugar levels increase insulin secretion. High insulin inhibits the activity of growth hormones.

Avoid other factors that stunt your growth such as: smoking, drinking alcohol, inhaling steroids.

In addition to eating a balanced diet, getting enough sleep, and exercising, you need to supplement essential nutrients to support height growth because depending on your body, you may have difficulty absorbing some essential nutrients.

According to VOV