Tips to increase height after age 19

A person's height depends on many factors such as nutrition (32%), genetics (23%), exercise (20%), sleep, environment, etc.

While genetic factors are unchangeable, other factors affecting height can be influenced to help you increase your height, so take proactive steps for your own future.

Nutrition plays a role in increasing height.

1. Regarding nutrition:

You need to eat a balanced diet, consuming plenty of calcium-rich foods such as shrimp, crab, fish, clams, and mussels. Also, pay attention to supplementing micronutrients such as vitamins A and D, iron, and zinc. Vitamin A is found in liver, egg yolks, butter, milk, leafy green vegetables, and dark yellow fruits.

Zinc is found in seafood, beets, and soybeans. Iron is found in red meats, blood, shellfish, eggs, etc. If possible, you should drink 200-400ml of milk regularly every day.

Vitamin D is found in liver and egg yolks. It plays a crucial role in calcium metabolism, aiding bone development. While vitamin D is present in very low amounts in food sources, the body synthesizes most of it through sun exposure (nearly 80%).

2. Regarding training:

• Raise the bicycle seat to a comfortable level and cycle for about 90 minutes each day.

• Hang from the pull-up bar about 3 times a day, for 5-10 minutes each time.

• One hour of swimming. Swimming provides continuous stretching of the joints, which will promote height growth.

• In addition, you can set up training sessions for sports such as badminton, volleyball, basketball, high jump, long jump, swinging, jump rope, soccer, etc., playing for at least 30 minutes each day.

• Wear ankle weights of approximately 1 kg, lie on a bed or on a high table with the weights attached to your ankles, dangling towards the ground.

Researchers suggest that appropriate exercise helps increase metabolism and blood circulation, boost growth hormone (GH) secretion, and increase bone mass. High-intensity exercise for 1.5-2 hours per day can increase GH levels by up to three times.

3. Regarding other influencing factors:

In addition, you should pay attention to balancing work, study, and rest. Take time for restful relaxation to help your body develop at its best.

Get enough sleep—eight hours a day, from 7 PM to 1 PM. Not too late. Sleep is a crucial factor in bone development. Recently, American scientists placed a sensor on a sheep's leg and found that 90% of bone growth occurs while sleeping or resting. Growth hormone (GH) is secreted in large quantities between 11 PM and 1 AM.

Equally important is to avoid eating sweets in the evening because high sugar levels increase insulin secretion. High insulin levels inhibit the activity of growth hormones.

Avoid other factors that contribute to stunted growth, such as smoking, drinking alcohol, and using steroids.

In addition to a balanced diet, sufficient sleep, and exercise, you need to supplement with essential nutrients to support height growth, as some individuals may have difficulty absorbing certain necessary nutrients.

According to VOV