Effective Ways to Increase Height After 21: Proven Facts and Tips

Increasing height after puberty may be possible in natural ways without the need for medications or hormonal injections

It is known that the secretion of growth hormone decreases after puberty, which makes some people resort to hormonal treatments, which may cause health disorders

Therefore, the best way to increase height is by adopting a healthy lifestyle and practicing appropriate exercises

Practicing stretching exercises helps to gain height ideally. The most important exercises:

The weighted

Touching the toes

Back arching up and down

Cobra exercise

For better results

It is preferable to practice these exercises daily before bed and upon waking up in the morning
You can also practice some other sports that help increase height, such as basketball, swimming, jumping, running and cycling, in addition to yoga exercises
Eating healthy food enhances body growth

It is important to eat three main meals with snacks such as nuts or grains between meals

The food should include large amounts of fruits and vegetables, and it is recommended to eat a sufficient amount of carbohydrates daily to support growth

Calcium sources are essential to enhance bone growth, so they should be included in the diet
Foods rich in niacin also help increase the secretion of natural growth hormone, and the most prominent sources are mushrooms, liver, peas, avocados, and sunflower seeds
Vitamin D is essential for bone health, and can be obtained from food sources and exposure to sunlight
Eating foods rich in proteins, such as fish and eggs, is also important for building muscle

Leafy vegetables Dark, broccoli, almonds, and yogurt are also beneficial food choices

Getting enough sleep is essential for increasing height

Daily sleep hours should range between 8 to 10 hours, as growth hormone is secreted during deep sleep

It is important to sleep in a quiet, light-free environment, because melatonin, the hormone responsible for regulating sleep, is secreted in the dark

To improve sleep quality, it is recommended to use a flat, thin pillow and sleep in an upright position on your back

If you have sleep problems, you can take a chamomile bath before bed

It is also preferable to keep the TV away from the bedroom, and refrain from taking psychiatric medications or alcohol, as they affect sleep quality and reduce growth hormone secretion

Quitting smoking is essential, as it hinders the body's natural growth

It is also important to drink plenty of water and reduce milk consumption, as dehydration affects growth

It is also recommended to avoid caffeinated drinks in the evening, such as tea and coffee, as they may cause insomnia

Avoid taking steroids that are used In muscle enlargement, because it slows down bone growth and affects sexual ability

To help the body grow taller, it is preferable to practice stretching exercises for the spine, neck and legs, while taking care to sit in an upright position to avoid curvature of the spine

Going out for a walk and walking weekly for at least five hours is also a habit that is beneficial for general health and to stimulate growth