How To Grow Taller Naturally

How To Grow Taller

Our height plays an essential role to highlight our looks and personality.

But to increase height, no one exactly knows how to grow taller

Most of the individuals want to look taller to add charm to their overall personality and become center of attraction.

The hardest part is they do not know the ways as to how to grow taller
The short height people suffer from lack of confidence and face certain difficulties in their life.

In this article, we will talk about many ways and exercise to grow taller and enhance looks.

Ways to Increase Height and How to Grow Taller?

The height of an individual can determine by many factors and reasons.

It is determined by the environment, genetic factors, eating habits and activity level.

The basic formula or the fundamental rules that contribute to a person’s height growth include:

(Genetics + Hormones + Health Factor + Food Nutrition) – Stress Level

These factors are must to increase your height naturally and grow taller.

1. Improve Good Posture

Improve Good Posture

The first thing I would personally recommend is to maintain a good posture.

Its reason being it directly impacts your height and improves your hair growth.

The time you slouch it negatively impacts on your spinal cord and put pressure on it.

A straight back and spine are two essential factors that help to increase the height.

Steps on How to Grow Height Naturally?

  • You must stand straight instead of hunching your back.
  • Without bending keep your head and neck in a straight line.
  • Do not slouch while sitting instead sit straight with back straight.

You must go for a good pillow and mattresses to keep your spine straight.

Maintaining a good posture make you look tall, smart and confident.

2. Get Nutritional Diet

Get Nutritional Diet

Eating a nutritional and healthy diet will help you to grow taller and feel good.

You need to follow a healthy diet and stay away from saturated fats, carbs, and sugar loaded foods.

Vitamin D, calcium, lean proteins, magnesium are essential to increase height.

The food that includes:

  • Healthy Vitamins help you to grow taller. Such as vitamins D that enhances your teeth and bones. It includes legumes, tofu, lean meat, and egg white.
  • Eat Calcium Foods like spinach, kale, yoghurt, and milk.
  • Zinc Foods such as asparagus, chocolate, eggs, oysters, pumpkin, crabs, lamb, and peanuts.
  • Take Lean Protein such as fish, soy, white poultry meat, and dairy products.

These nutritional foods enhance your bones and promote muscles growth.

3. Strengthen your Immune System

Strengthen your Immune System

A healthy immune system is vital for proper development of the body.

It helps you to increase your height and protects you from many diseases.

You can incorporate healthy food options into your diet and fat and carb-induced meals.

Eat lots of fruits, vegetables, whole grains, omega 3s and vitamin C.

It helps you to maintain immunity and helps you to grow taller.

You can read about 9 Healthy Recipes to Boost Immune System!

4. Get Plenty of Sleep

Get Plenty of Sleep

Sleep is the fundamental factor that helps to regenerate tissues while we take rest.

As per Study, Growing teenagers need 8 to 11 hours of sleep to increase their height.

When you get proper sleep, your muscles get charged up and helps to perform well.

You must take 10 hours sleep to grow taller and for proper growth of hormones.

Tips on How to Grow Taller?

  • Take a bath before going to sleep.
  • Drink Green or Chamomile Tea before going to sleep to get better sleep.
  • Choose a good pillow and mattress that will keep your spine straight.

5. Exercise Regularly

Exercise Regularly

Exercise keeps your body healthy, fit and protects you from illness.

Not only this it helps to increase the height even after puberty.

You can do many stretches to get taller and proper growth of the body.

You can do running, sprint, swimming, yoga and many others activities that help to reduce weight.

It includes biking, yoga stretches, and other activities.

A physically active child tends to increase the height naturally than an inactive child.

You can also play sports like aerobics, tennis, cricket, football, basketball to grow taller.

6. Maintain Ideal Body Weight

Maintain Ideal Body Weight

Excess Fat and Obesity can have an unfavorable effect on your height growth.

A simple fact when you have fat on the body you tend to look shorter.

It is necessary to maintain ideal body weight by doing regular exercise to gain height.

You need to maintain body weight as per your height.

How to Grow Taller?

  • Eat Healthy Food Diet
  • Maintain Your Weight
  • You can Swing the Bar to Grow Taller
  • Drink Plenty of Water
  • Exercise Regularly

You can read about 11 Quick and Easy Weight Loss Recipes You Should Try!

7. Do Stretching Exercise

Do Stretching Exercise

Stretching is the perfect exercise that helps you to grow taller naturally.

Many people believe that they can increase their height by hanging the bar.

In actual it only helps you to strengthen muscles and lower back.

On the other hand, stretching helps you to increase the height and get the better posture.

You can do these stretches to get taller and increase the muscles mass.

You can read about How to Build Muscle with Easy Strength Training?

How to Grow Taller with Simple Stretches?

1. Sky Stretch

Sky Stretch

This simple stretch is helpful in increasing height.

  1. Stand straight as high as you can on your toes and stretch yourself.
  2. Hold the position for the 10 seconds and then relax.
  3. Repeat it for 4 to 5 times.

You can do this exercise on a daily basis for three times to get the better results.

2. Leg Stretch
Leg Stretch

For this stretch sit in a relaxing position and place your legs in front of you.

  1. Now you need to touch your toes without bending or hunching.
  2. Take hold of the position for 10 seconds to feel the stretch.
  3. Relax and repeat this exercise 5 times.

8. Drink Plenty of Water

Drink Plenty of Water

Water is the essential mineral for the body that hydrates your body, removes toxins and improves digestion.

Not only this it also helps to increase the metabolism and height growth.

The water impacts directly on your height and helps you to grow taller.

It is advised to drink eight glasses of water each day.

You can also add Watery Fruits on your diet such as Watermelon and Cucumber.

9. Do Sprint Exercise

Do Sprint Exercise

It is one of the old and common methods to grow height and reduce weight.

Sprinting increases the growth of hormones and helps you to increase height.

As per many studies, The high intensity exercise helps the body to produce more growth hormones.

This growth production of hormones helps to increase height naturally.

You can run, swim, or cycle on a small area at a fast pace at first, then take 2 minutes break.

Then after two minutes of break, you can start again.

Repeat this 8 to 10 times a day.

10. Build Your Confidence

Build Your Confidence

Your confidence represents you no matter you are a short or tall person.

If you are tall and do not have enough confidence to carry yourself, then your height is of no use.

One needs to understand that to grow height in natural ways take constant efforts and time.

Your height only does not represent your whole outlook the other factors do matter.

You can cultivate your confidence by joining a club, spend time in pursuing your interest.

It will help to boost your mood and bring a positive attitude in you.

Do not stop the efforts to increase height, but also try many hacks to look tall.

Tips on How to Grow Taller?

  • Wear tight clothes.
  • Choose those clothes in which you look tall.
  • Wear high heels or long boots to look tall.
  • Build your confidence.

You need to understand that your genetic and nongenetic factors play a significant role in determining height.

It is not in our control to be tall and short, so one must not laments for it.

11. Swimming


Swimming is the high-intensity sport that helps you to grow taller and reduces weight.

It is a great way to increase the height naturally.

It strengthens the legs and spine which is more crucial to increase height.

Can Swimming Make You Grow Taller?

Yes, it helps you to grow taller.

It helps in increasing the height even after a person has reached puberty.

When you swim in water, your body becomes twice as light.

As it put less stress on the body that allows more range of moment and stretches your muscles.

If you do not know the swimming, you can learn it with the help of the coach.

12. Swing the Bar

Swing the Bar

Hanging and Stretching is the best exercises to grow taller.

It is the simple body that stretches your entire body and increases height naturally.

When you perform these exercise, your lower back and spine also get a complete stretch.

How to Grow Taller?

  1. You need a solid bar and perform the exercise by swinging on the bar.
  2. It can be difficult in the initial stage, but with time you can improve your performance.
  3. Start with 10 to 15 seconds and take 20 seconds rest and then do it again.
  4. Repeat it 3 to 4 times and spend 30 minutes every day to do this exercise.
  5. You need to keep this thing in your mind that while hanging your feet should be one foot away from the floor.

You can read about 11 Easy Strengthening Exercises for Kids Health!

13. Practice Yoga to Increase Height

Practice Yoga to Increase Height

Yoga is a natural and efficient way to increase your height and grow taller fast.

It can help you to increase a few inches without any side effect and pain.

It also helps to improve the overall fitness of the body and lead to height growth.

The following poses help to release growth hormones in the body and improve the posture.

1. Cobra Pose

Cobra Pose

  • Lie down on the mat to the front and put your palms on the floor under shoulders.
  • Slowly lift your spine up towards the chin, and legs on the floor.
  • Stay for a few minutes and come back to the starting position.

Repeat it 4 to 5 times.

2. Cat Stretch

Cat Stretch

  • Put your knee and hand on the floor and lock your arms.
  • Slowly inhale while bending your spine down and bring the head up.
  • Exhale and slowly take your spine up and head down.
  • Do this routine 5 to 8 times and hold till 3 to 5 seconds.

You can also try Tree Pose or Mountain Pose to increase your height naturally.

You can read about Morning Yoga Routine that will Boost Your Energy!

14. Quit Smoking and Alcohol

Quit Smoking and Alcohol

Drinking and Smoking Habit does limit your height and affects your health.

It is injurious to health, and also make it harder for you to grow taller.

To increase height one needs to quit smoking and drinking as it put negative effects on the body.

You can take protein diet, plenty of fruits and vegetables, milk in daily intake.

You can read about How to Quit Smoking in 10 Easy Steps?

15. Understand the Genetic Factors

Understand the Genetic Factors

It is a fact that our Genetics define our 60 to 80 % of height.

A person has tall or short genes.

It means that if your parents are short, then your height can be short too.

These factors are not in any one’s control, and you can not change it.

Only 20 % of growth in your hands that you can increase by doing other methods.

Such as eating healthy foods, yoga, and exercises and regular stretching.

Frequently Asked Questions

1. Does Drinking Milk Help You Grow Taller?

Many people often ask what does Milk benefits in increasing height.

Yes, it does help to some extent.

It is a useful tip on how to grow taller and helps many teenagers and adults.

The Milk contains proteins, and keep your bones and tissues healthy.

It contains minerals such as calcium, phosphorus, magnesium that is necessary to increase height.

You can take one cup of Milk two times a day, one in the morning and one before sleep.

Milk and Dairy Products help you to increase the height and strengthen bones.

It helps the kids to grow their potential height and provides with calories and vitamins.


In this article, we have almost covered simple and crucial ways and tips to increase height naturally.

I am sure these tricks will help you to increase your height and grow taller.

If you like it, please do not forget to share your views and interests in the comment section box.

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