Top ten methods to increase your height in natural way

How to increase your height in natural way

People, who have average or short height, always want to be taller. When they are tall, then this can improve how a person feels about himself or herself. People who have short in height, especially men, can be self–conscious about it, and it makes them feel less confident.

The height of some people is determined to a great extent by genetics, but it is not necessarily the only determinant. HGH (Human Growth Hormone) is a hormone in the body that regulates height. This type of hormone is produced by the pituitary gland, and it is highly essential for the growth of cartilage and long bones. There are many factors that can play a key role in determining height, such as poor health during childhood, low birth weight, poor postnatal care, and smoking during pregnancy.

There are many people who think that they stop growing when they enter adulthood. But also, there are some people who can grow a few inches taller even after turning 18. This can be done when you incorporate some healthy habits into your lifestyle. You should avoid eating fast food. Also, you should avoid drinking alcohol because it suppresses your growth level. You should stop smoking because this action acts as a growth inhibitor. Also, you should try to maintain an ideal body weight because obesity can have an adverse effect on your height.

12 Home remedies and lifestyle habits which can help you to increase your height

Get proper sleep

When we rest, then our bodies grow and regenerate tissues. Also, it is a known fact that the HGH (Human Growth Hormone) is responsible for increasing height which is produced naturally in our bodies when we have a sound and deep sleep. When you have sound sleep, then your brain is relaxed, and it releases more growth hormones [1]. When our brain is tired, then it shows the low release of growth hormones. There is a rule that during the growing stage, a person must have at least 8–11 hours of proper sleep every night to enjoy maximum height.

How to increase your height in natural way


You should try to throw in a couple of massages during the breathing exercises and meditation to stimulate growth. A body massage will not only relax and extend muscles but also can help stretch your spine and straighten it, which can help to increase your height in a natural way in the long run.

Engage in exercise and sports

We know that sports and exercise stimulate the release of the growth hormone, which contributes to your height [2]. If you want to enjoy yourself at a good height, then you should exercise regularly and take part in sports activities.

One of the best exercises which you can do to increase the height is to skip where you need to jump a lot. You should do the skipping for at least 30 minutes each day in an open area.

Another effective exercise to facilitate height health is holding on to a horizontal bar and hanging with your spine stretched out. You should stay in this position for ten seconds, and you should repeat it at least 6 times per day.

Also, when you play games such as basketball and tennis, they also require jumping a lot. This can help you to increase your height and also you can maintain your ideal body weight. You should indulge in outdoor activities such as swimming and cycling and do them on a regular basis because you will have a toned body and a good height.

Stretch your body

Stretching is also a very effective way to enhance height at any age [3]. You should try to stretch your body by standing on your toes for a few minutes daily and do this several times per day. Also, there are other stretching exercises that you can try at your home, and they include basic leg stretches, twists, bow down, cobra stretches, super stretches, and car stretches. When you are doing regular stretches, then you can add 1 – 2 inches to your height. Also, this can help to improve your posture.

Indulge in yoga

Also, you can add some yoga because this can help you to increase your height in a natural way. There are certain yoga exercises that facilitate the release of growth-inducing hormones in our bodies [4].

This natural technique can also release stress which causes tension in the back muscles, which in turn paves the way for maximum growth. The Surya Namaskar is the best yoga pose that can help you to increase your height. In this pose, there are 12 different postures that are performed in a particular chronological order.

Drink milk

Milk is rich in calcium which is a very important mineral for bone growth. This mineral also acts as a height booster. Milk also has protein and Vitamin A, which are essential for the overall development of the body, which is also included height [5]. You should drink at least 2-3 glasses of milk per day because, in this way, you will increase your height by a few inches. Also, you should eat dairy products such as cream, yogurt, cottage cheese, and cheese because they can also have an effect on height.

Take ashwagandha

The scientific name of ashwagandha is Withania somnifera. Also, this natural cure is known as Indian ginseng. In Ayurveda medicine, it was used to increase height. This natural cure has many minerals which broaden the bone skeleton as well as its density [6]. This, in turn, will help you to increase your height. You can easily find this natural cure in the herbal store.

You should mix 2 tablespoons of Ashwagandha powder in one glass of warm cow’s milk. Add jaggery or sugar according to your taste and mix it well. You should drink this natural cure every night before you go to the bed for at least 45 days to increase your height. You must avoid fast food completely if you want this natural treatment to work.

Enjoy sunlight

The best natural source of Vitamin D is sunlight. This vitamin is a key that is needed for overall growth, in which maximum height is also included. When our bodies are not getting enough Vitamin D, then we can have less height and weak bones. You need to spend 20 – 30 minutes daily in the sunlight because in this way you can be sure that your body gets the required amounts of Vitamin D. You should go out in the sun during the early morning or evening hours because in this way you will give your body Vitamin D with minimal exposure to harmful UV rays. Also, you can add foods to your diet that are rich in Vitamin D, such as fortified foods, oily fish, eggs, cheese, and milk.

Eat a balanced diet

One of the leading causes behind people failing to reach their maximum height is the lack of proper nutrients [7]. If you want to get proper nutrition, then you should follow a balanced diet. You need to consume essential minerals such as phosphorus, calcium, zinc, potassium, manganese, protein, and Vitamin C because they can provide the required stimulus for increasing height. A daily diet should contain low–fat dairy products, whole grains, seeds, nuts, fresh leafy greens, and colored vegetables, and all should be consumed in their proper proportions.

Drink plenty of water

You should try to drink ample amounts of water throughout the day. Water improves digestion and flushes out harmful toxins from your body. Also, it can improve your metabolism rate, which will have a direct impact on your height. You should drink 8 glasses of water every day because in this way you will keep your overall health. Along with drinking water, you should eat water-based vegetables and fruits such as cucumbers and watermelon.

Practice good posture

A key role in the development of your height is practicing a good posture.  A good posture is considered the one where the head and neck are aligned without any sign of slouching or bending. This type of posture can straighten out your spine, help improve your height, and relaxes your muscles. When you have a bad posture, then this can make your spinal cord bend, which in turn can suppress the normal height. This is a reason why you should be sure that you will sit straight on a chair, and you should keep your shoulders straight and chin high. When you walk or stand, then you should keep your body straight and tight.


One of the best choices in which a person can increase his height is swimming. When you swim, then your body tends to stretch in the opposite direction because your legs move in one direction while your arms move in another direction. This will allow your body to stretch to its maximum, and also lengthening the spine can be effective over a long period.


[1] Davidson JR, Moldofsky H, Lue FA. Growth hormone and cortisol secretion in relation to sleep and wakefulness. Journal of Psychiatry & Neuroscience. 1991;16(2):96-102.

[2] Wideman L, Weltman JY, Hartman ML, et al. Growth hormone release during acute and chronic aerobic and resistance exercise: Recent findings. Sports Medicine. 2002;32(15):987-1004.

[3] Weppler CH, Magnusson SP. Increasing muscle extensibility: A matter of increasing length or modifying sensation? Physical Therapy. 2010;90(3):438-49.

[4] Chatterjee S, Mondal S. Effect of regular yogic training on growth hormone and dehydroepiandrosterone sulfate as an endocrine marker of aging. Evidence-based Complementary and Alternative Medicine. 2014;2014:240581.

[5] Berkey CS, Colditz GA, Rockett HRH, et al. Dairy consumption and female height growth: prospective cohort study. Cancer Epidemiology, Biomarkers & Prevention. 2009;18(6):1881-87.

[6] Shenoy S, Chaskar U, Sandhu JS, Paadhi MM. Effects of eight-week supplementation of Ashwagandha on cardiorespiratory endurance in elite Indian cyclists. Journal of Ayurveda and Integrative Medicine. 2012;3(4):209-214.

[7] Perkins JM, Subramanian SV, Smith GD, Ozaltin E. Adult height, nutrition, and population health. Nutrition Reviews. 2016;74(3):149-165.


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