Several factors contribute to your over all height. It’s thought that genetic factors account for 60 to 80 percent of your final height. Certain environmental factors, such as nutrition and exercise, typically account for the remaining percentage.
between age 1 puberty, most people gain about 2 inches in height each year. Once puberty hits, you may grow at a rate of 4 inches per year. However, everyone grows at a different pace.
For girls, this growth spurt typically begins early in the teenage years. Boys may not experience this sudden increase in height until the end of their teens.
You generally stop growing taller after you go through puberty. This means that as an adult, you are unlikely to increase your height.
However, there are certain things that you can do throughout adolescence to ensure that you’re maximising your potential for growth. You should continue these as an adult to promote overall well-being and retain your height.
1. Eat a balanced diet
During your growing years, it’s crucial that you get all of the nutrients your body needs.
Your diet should include:
- fresh fruits
- fresh vegetables
- whole grains
- proteins
- dairy
You should limit or avoid foods containing:
- sugar
- trans fats
- saturated fats
If an underlying medical condition, or older age, is causing your height to decrease by affecting your bone density, up your calcium intake. It’s often recommended that women over age 50 and men over age 70 should consume 1,200 milligrams (mg) of calcium per day.
Vitamin D also promotes bone health. Common sources of vitamin D include tuna, fortified milk, and egg yolks. If you aren’t getting enough vitamin D in your diet, talk to your doctor about taking a supplement to meet your recommended daily amount.
2. Use supplements with caution
There are only a few cases where supplements may be appropriate to increase height in children and combat shrinking in older adults.
For example, if you have a condition that affects your human growth hormone (HIGH) production, your doctor may recommend a supplement containing synthetic
Additionally, older adults may wish to take vitamin D or calcium supplements to reduce their risk of osteoporosis.
In all other cases, you should avoid supplements with promises about height. Once your growth plates become fused together, there’s no chance that you can increase your height, regardless of what the supplement label advertises.
