Is it possible to increase height after puberty?

Boys and girls experience a height growth spurt before puberty and almost reach their maximum height increase due to genetics and other environmental factors. In most of the said studies, after puberty, most people may increase their height by only 2 to 7 cm. Considering that increasing height after puberty is one of the concerns of a large number of people, in the rest of this article we will tell you whether it is possible to increase height after puberty? What should we do to increase height after puberty?

Is it possible to increase height after puberty?

From around one year of age until puberty, most people grow taller at a relatively slow rate of about 5 centimeters per year. Then, upon reaching puberty, especially at the end of it, a growth spurt occurs and the maximum amount of height growth is achieved. For girls, this growth spurt typically begins in the early teenage years. Meanwhile, boys may not experience this sudden increase in height until the final years of their adolescence and puberty. But after going through puberty and reaching the ages of 18 to 20 years old, the bone growth plates are fused together and closed, and therefore the process of increasing height usually stops. This means that as an adult you are unlikely to grow taller than you already are.

Sound hopeless? Well, the good news is that there are certain actions and strategies that you can take during childhood and adolescence to maximize your growth potential and continue to stand straighter into adulthood. And look taller, and don't forget that you shouldn't expect miracles, because it's genetic factors that determine 60-80% of your final height.

Solutions to increase height after puberty

To increase height after puberty, try the following methods:

1. Proper nutrition and balanced diet

Nutrition plays a very important role in height growth after puberty, and for this reason, it is very important that you get enough nutrients during your teenage years and beyond. Your diet should include the following:

Foods rich in protein, such as meats, seafood, eggs, legumes and nuts and seeds.

Foods rich in calcium, such as yogurt, milk, cheese, broccoli, kale, soybeans, oranges, sardines, and salmon.

Foods rich in vitamin D, such as tuna, fortified milk, and egg yolks.

fresh fruits and vegetables,

and whole grains,

In addition, you should avoid sugars, trans fats, saturated fats as well as fried foods and fast foods as much as possible.

2. Sufficient sleep

During deep sleep, the body secretes hormones needed for growth. So getting enough sleep may allow optimal growth. It is suggested that children aged 6 to 13 should sleep for nine to eleven hours, teenagers aged 14 to 17 should sleep for eight to ten hours during the night, and adults aged 18 to 64 should sleep for seven to nine hours. . More interestingly, extra sleep may increase the production of growth hormones, so go ahead and sleep without guilt. In addition, it is important to note that in order to achieve the desired goal, i.e. growing a suitable height, nothing can replace "nightly" sleep!

3. Regular exercise and staying active

Regular exercise has many benefits. It strengthens muscles, can promote bone health, density and strength, helps keep your weight within a normal and healthy range, and most importantly, increases the production of growth hormone or somatropin (HGH). Gives.

In addition, exercise in adulthood can help reduce the risk of osteoporosis. This condition occurs when your bones become weak or brittle and bone density decreases, making you appear shorter. Among the appropriate exercises that help increase your height, we can mention the following:

swimming in water

swimming practice on land,

set of stretching movements,

riding bike,

Jumping movements such as jumping rope,

barfix,

slow running

Yoga etc.

4. Use of supplements

Although there are many advertisements for height increasing products, the truth is that there are only a few that can help increase height in teenagers and counteract stunting in adults. For example, vitamin D or calcium supplements, which, in addition to helping to increase height, prevent osteoporosis in adults and thus prevent them from falling and looking short. Of course, even these supplements should be taken with the doctor's prescription and discretion. Apart from these, seriously avoid taking supplements that promise to increase your height. Because when the growth plates of the bones are closed, you will no longer have a chance to grow taller.

اما با پکیج افزایش قد قدپلاس میتوانید بعد از سن بلوغ نیز چند سانت افزایش قد داشته باشید.

5. Keeping the body in proper condition

Poor posture can make you look shorter than you really are, and over time, slumping or bending over can affect your actual height. If you regularly slouch or slouch, your body curves may change to fit your new position.

Being aware of how you stand, sit and sleep is the key to avoiding this problem. If you are now in trouble because of negligence in the past, and your body shape and posture are not right, just talk to your doctor and he will tell you how you can make the necessary corrections. Depending on your needs, the doctor may suggest medical belts, standing tables or special pillows.

You can also do exercises designed to improve your posture over time. If you are not sure where to start, talk to your trainer or physical therapist, they can provide you with the necessary guidance in creating a suitable exercise routine.

6. See a doctor

If it seems that compared to other family members,