Subscribe to our Newsletter:
Healthy Diet Plans  >>  Questions Asked  >>  Body Building Nutrition

How to increase height

Height Increase
(January 31, 2011)

Diet To Increase Height

The kinds of food that we eat have a significant impact on the various functions of the body, from improving the efficiency of the organs to increasing height. Eating healthily is not about maintaining strict philosophies of nutrition, staying too thin, or avoiding foods that you love to eat. It is actually about feeling good with higher levels of energy and staying as healthy as possible. You can achieve this by picking up some of the basics of nutrition and using them in your own way. Eating healthily starts with understanding how to eat in a smart way.

It’s not only about what types of food you eat but also how you eat them. Your choices of food can help bring down the risk of conditions like diabetes, cancer, heart disease, and also combat depression. Learning healthy eating habits also helps improve your health by increasing your energy levels, making your memory sharp, and bringing stability to your mood. Increase the range of your healthy choices of food and try to make plans to maintain a healthy and satisfying diet.

To be successful, you should plan your healthy diet in manageable and small steps instead of one big change. If you try to make the changes with commitment you will eventually have a healthy diet quite quickly. Instead of concerning yourself too much with calorie count or measuring sizes of portions, your diet should be thought out in terms of freshness, variety and color. This will make it easier to bring about healthy choices. You should concentrate on selecting foods that you enjoy eating and recipes that include a few ingredients that are fresh. Your diet will gradually become more delicious and healthier.

It is also important that you avoid trying to be too ambitious with the changes you want to make. Trying to do everything too fast will probably cause you to cheat or entirely give up on your eating plan. Therefore, small steps should be taken, like including a salad with different vegetables to your diet or using olive oil instead of butter for your cooking. As it becomes a habit, you can keep adding more healthy foods to your diet. It is not necessary for you to completely get rid of all the foods that you enjoy eating from your diet. The goal in the long-term is to reduce the risk of diseases, increase energy, and feel good. 

A person’s height depends on many factors like lifestyle, diet, age, race and heredity. If your parents tend to be tall and you regularly play some sports, then the chances are that you will also grow tall. The somatrotroic hormone that is secreted by the pituitary gland after puberty is attained causes the sudden spurt of height in the teenage years. Nutrients like zinc, calcium, iron, vitamin D, vitamin A, and proteins play a major role in increasing the release of this hormone and should therefore be a part of a diet to increase height. The increase of height also depends on the flexibility of the backbone. Does swimming and cycling increase height? Exercise like cycling, swimming, high jumping, and skipping are very good exercises to make sure that the spine is stretched to its maximum, and it is very effective when performed during adolescence regularly. Other sports like basketball, soccer and tennis also help the bones to grow and improve the chances of bringing about good height. To grow taller, it is important that you avoid eating junk food that contains artificial sweeteners and saturated fats as they bring about an increase of body weight and hinder growth in height. Make sure that you eat plenty of raw vegetables and fruits and consume dairy products, eggs, pulses, sprouts, and whole grains as they are very good natural sources of vitamins and minerals that are vital for increase in height. It is also important that you get six to eight hours of good sleep, especially during the growing years to ensure maximum increase in height. The reason for this is that the functioning of the pituitary gland is at its best when the brain becomes relaxed during sleep and secretes higher levels of the growth hormone.

Your diet to increase height should contain foods that contain essential nutrients like protein, vitamin D, vitamin A, and minerals. Proteins help to increase height and also repair the tissue of the body. Some of the good sources of protein are soy bean, fish, eggs, nuts, milk, and meat. The requirement for the daily intake of proteins is 45 to 55 grams. Vitamin D helps in absorbing the calcium from your food. It also forms the calcium and phosphorus that the bones require and helps to regulate the growth of the body. Vitamin D can be found in liver, fish, and egg yolk. The intake of Vitamin D that is recommended each day is 400 IU. Along with bringing about proper growth, vitamin A is also necessary for the proper functioning of the body. All the fruits that are orange in color contain vitamin A like red bell peppers, sweet potato, carrot, papaya, lime, and orange. Tomatoes, broccoli, salmon, liver, fish cod, and egg yolk also contain vitamin A. The recommended daily intake of vitamin A is 4000 to 5000 IU.

Another method that some people use to increase height when they are adults is with hormonal supplements. As there is no possibility of naturally growing the bones once adulthood has been reached, individuals sometimes go in for surgical methods to increase height. This method is very expensive and can have side-effects that are harmful. Instead, you could try performing exercises like pull ups. Can pull ups increase height? Pull ups can be made use of to improve the curve of the spine, which will provide you with a more upright posture. This will cause you to appear taller. For kids’ growth to be stimulated, food should also be combined with a regular exercise program. A diet to increase height in children and adults could be enhanced by practicing other methods that naturally bring about an increase of height like yoga.
Submitted by A M on January 31, 2011 at 03:01


Both men and women of different ages are usually keen on knowing how to increase height naturally. The need to know how to grow taller naturally may stem from the fact that they may feel that more height may give them an advantage in their career, in sports or even help them attract the opposite sex a lot more easily. The three aspects that you should follow in order to know how to increase your height naturally are proper diet and nutrition, adequate sleep, and rest and proper exercise. The first step towards knowing how to increase height naturally even after the natural growth cycle of the individual has come to an end is to focus on ones nutrition and dietary intake. The right nutrition in the form of a balanced diet is essential not only to grow taller naturally but also to maintain overall good health.

One’s diet should always be abundant in fruits and vegetables that are rich in the various minerals and vitamins required by the body as well as plenty of water. Another key to knowing how to grow taller naturally is to ensure high levels of fitness which includes plenty of exercising and stretching as well as other limbering techniques that will help the body in becoming taller. One should also pay attention to the amount of sleep and rest they are getting while they are trying to follow a regimen to grow taller naturally. This is because while one is exercising and stretching to work the tendons and the muscles in order to gain height naturally, there are small tiny tears that tend to form in the muscular tissue and these will heal with an adequate amount of rest and sleep so as to become more pliable and stronger thereby promoting the increase in height. Exercising is an essential part of knowing how to increase height naturally as it not only stretches ones muscles but also stimulates the human growth hormone which is a substance that is produced and secreted by the pituitary gland that is a gland in the brain. The human growth hormone is essentially a protein that consists of amino acids which are the 191 building blocks. The human growth hormone can be naturally stimulated via natural stimuli such as exercise, correct sleeping patter and also ones diet.

In order to increase ones height naturally, one should try and minimize the intake of carbohydrate rich foods. This is because carbohydrate rich foods tend to result in hyperglycaemia which tends to have an adverse effect on the human growth hormone and switches of fits secretion. Similarly one should also control the intake of fatty foods as they too are known to minimize the secretion of the human growth hormone. Exercise also plays a crucial role in helping one to increase their height naturally as exercising results in an increase in the levels of nerve activity, nitric oxide, and adrenaline which are known to stimulate the human growth hormone thereby promoting increase in height. Sleep is also essential as research has shown that 95% of human growth tends to occur while one is sleeping.

Submitted by C N on October 12, 2010 at 12:01


Even though our height, one of our major characteristics, is predominantly determined by our genes, there are a few things that can be done quite easily that will help you to increase your height further. You can start by making sure that you receive adequate sleep, as this is very important. Follow this with a diet that is high in protein and moderate in carbohydrates. Proteins help in developing our muscles - they are after all the ones that help to build, maintain and replace the tissues in our body. On an average, an adult needs to consume around 60 to 70 grams of proteins every day. Foods like egg-whites, fish, poultry, low-fat cottage cheese, yogurts, spinach, cheese, milk, beans, lentils and nuts are a good source of proteins. Carbohydrates provide the body with the required energy to work effectively. To increase your height, apart from a healthy diet, you will need to perform a variety of exercises. For this, you will require ample amount of energy. This you will get from foods rich in carbohydrates, such as, brown rice, oatmeal, potatoes, peas, fruits, vegetables, pasta, and so on. Do not forget to drink lots of fluids in the form of water and juices.

Exercises such as swimming, cycling, skipping, and doing pull-ups have proved to be highly effective in increasing height. Swimming works the whole body by stretching all the muscle groups and improves your cardiovascular system. A swim of at least 20 minutes everyday will work wonders. Avoid eating anything two hours prior to swimming, however drinking juices will not be a problem. Immediately after the swim make sure you eat some carbohydrates so that you can replenish your energy.

Cycling helps extend your leg muscles and takes care of other health problems like heart diseases, blood pressure, diabetes, and even cancer. Cycling also helps increase your overall stamina. Skipping rope, which is a high-impact exercise, is another excellent way of increasing your height. Skipping helps strengthen the bones. Skip for a minute and then march on the stop of a few seconds. Continue to do this for 30 minutes every day. Make sure you skip in one place and not try any variations to avoid any unwanted injury. Lastly, try pull-ups. Pull-up bars are easy to fix - you can fix one on any of the doorways of your home. A set of six pull-ups, six times a day will prove to be a good start. You can increase the frequency depending on your comfort level.

Submitted by M S on July 25, 2008 at 09:54


Read more questions in Body Building Nutrition
Log In Here Close