How to stretch in growth. How to increase your height
Human growth is caused by genetic factors, depending on it by 70-80%. Short parents are generally less likely to have tall children. But this is not a reason to think that it is impossible to influence it. - your goal is to remove all the moments that impede growth and delay it.
Alcohol and drugs are the main opponents of the formation of the body. During adolescence, a large amount of harmful substances and unhealthy diet lead to stunted growth.
How to accelerate the growth of a teenager aged 13-16: what to expect maximum
Based on the growth of your parents, you can approximately predict your future growth, according to these calculations.
Sum the height of the parents. Add 13 centimeters to the resulting figure if you are a guy, and if you are a girl, subtract 13 centimeters. Divide the final amount by 2.
At the end of the calculation, get your approximate height with an error of 10 centimeters.
Proper nutrition is the key to healthy accelerated growth
You should always follow a balanced diet. There are foods that contain protein, such as fish and meat and dairy products. They contribute to the healthy development of muscle mass. For bone health, eat foods rich in calcium.
It has been scientifically proven that a lack of zinc in the body leads to growth retardation, so you should eat pumpkin, peanuts, crab meat and oysters. In addition, proper nutrition is a guarantee of beauty, health and good mood.
Sports loads play an important role during teenage formation.
- To stimulate growth, it is worth doing exercises involving jumps.
- Exercise for at least 25-30 minutes a day.
- To make classes enjoyable, you can purchase a subscription to the gym, as it provides access to various simulators and a huge amount of sports equipment.
- If individual training is not for you, then you can join some sports team so that classes are fun and easy.
When you have a free minute, spend it to take a walk in the fresh air.
How to increase the height of a teenager at home: sleep
Healthy sleep is the guarantor of full growth. Until the age of 20, it is recommended to sleep for 10 hours. It is at this time that growth hormone is produced.
- The girl will visually look much taller if she keeps her back straight and follows her posture,
- Girls of small stature from 13 years old are recommended to wear stilettos. At the same time, ballet flats and everything related to low speed are contraindicated,
- If you are the owner of long legs, then feel free to wear skirts and shorts. Thus, you will emphasize the advantages of your figure. Refrain from golf and bridge - they will visually shorten your torso,
- To look slimmer and taller, wear dark-colored clothes: black, rich blue, dark green,
- Things with vertical stripes will make your figure more elegant, and horizontal ones, on the contrary, will visually add a couple of extra pounds. Pay attention to this when choosing clothes
How to increase the production of growth hormone in a teenager
The question of finding an effective technique for increasing growth worries a huge number of people. This is especially true for the use of various additives containing calcium, hanging on such a sports equipment as a horizontal bar.
The formation of growth, according to scientists, by 80-85% depends on such genetic indicators as gender and race, and external factors, that is, an adequate level of nutrition and exercise, affect this process only by 15-20%. If we summarize these data, it becomes clear what exactly nature dictates how tall a person will be.
Adults can radically change their height only through complex surgical intervention. Neither a special diet nor hanging on the horizontal bar will help here. There are some exercises, mainly from yoga, a certain approach to the selection of wardrobe items that allow you to visually appear somewhat taller.
How is a child's height calculated?
The formula involves summing the height in centimeters of both parents and dividing by two. The number "13" is added to the value obtained if the calculation is for a boy, or subtracted when the calculation is made for a girl. The result will be the height of the child when he grows up, with an accuracy of 80% and an error of 5 cm up or down.
There are statistics on the average height for men by geographic location. On the territory of Russia, it is 175-177, Europe - 176, Latin America - 170, China and a number of Asian countries - 167, India - 164 cm.
How to become 10 cm taller?
This question is relevant for adolescents when puberty has not yet ended, that is, the growth zones have not yet closed. If during this period you start stretching, hanging on a horizontal bar or swimming regularly, which is especially effective, you can achieve an increase in growth.
Strength training, in contrast to the listed physical activity, has the opposite effect. Vertical load, characteristic of exercises with dumbbells or a barbell, significantly inhibits bone growth. Not the last role is played by testosterone, the increased production of which contributes to the fact that growth zones close earlier.
Diet to increase height
Factors such as insufficient caloric intake and protein deficiency can slow down the processes of natural growth in childhood. Men from South Korea are about 7 centimeters taller than North Koreans. The reason for this, as you might guess, was the lack of vitamins and constant malnutrition in the latter.
Only a balanced diet allows you to realize the potential for growth inherent in the child. The diet should include vegetables, cereals rich in minerals, cereals - buckwheat, lentils, oatmeal. It is important that the menu must include sea fish, which is a source of iodine, omega-3 fatty acids.
Dependence of growth on special additives
There are components whose consumption is critical for the growth of every child in the first years of life. This is zinc with vitamin D. However, the use of these substances with food or as supplements does not have a similar effect on the adult body.
The role of calcium, which has long been considered an essential element for a growing organism, has not been confirmed. Recent studies have shown that it does not improve bone health in adults.
How can you get taller as an adult?
Injectable growth hormones are prescribed only in adolescence. They are appointed by a specialist, act on the bones, contributing to their stretching. This technique is not suitable for adults, since the growth zones are closed. The only thing left is surgery to pull the bones.
This is a rather painful operation, when staples with knitting needles are inserted into the upper bone layer on each leg. Pulling is carried out by means of a threaded rod, moved apart by 0.25 mm four times a day. As a result, a person becomes 6-7 cm taller, but this is achieved only in a year, most of which has to be walked on crutches.
If the horizontal bar and swimming cannot help an adult become taller, then straightening the spine and improving posture from doing some yoga exercises allow you to stretch 5 cm.
When you have to put up with growth, it is important to choose the right wardrobe. A dark bottom with a light top, V-neck, gel-up hairstyle is a look that allows you to appear taller.
Conclusion
Proper nutrition and non-strength sports help the child and teenager to become taller. For an adult, they are replaced by yoga and some tricks in the selection of clothing items, a competent combination of shades.
Video review
In the light of recent trends, we are convinced that everyone is equally beautiful, and even fat little ones are no worse than slender and tall ones. Despite this, on a subconscious level, we are more drawn to. Therefore, being tall and slender is better. Just changing your height after 17 years is almost an impossible task.
Most girls actively grow from 10 to 15 years old, then growth slows down and stops. Usually at the age of 15-17, a girl reaches her permanent height. With age, it can only become lower if it stoops and leads the wrong way of life. It can also grow in width, in which many are very successful.
At 10-15 years old, a rare child understands how to eat and what to do in order to grow taller than his parents. Therefore, it is the task of parents to have knowledge and create all conditions for the best development of the child.
What factors influence the growth of girls?
According to scientists, genes have the greatest influence on our growth. There are even formulas for calculating the growth of an unborn child. For girls, the formula looks like this:
Formula for girls: (father's height? 0.923 + mother's height) divided by 2. The result is not accurate, plus or minus 5 centimeters is allowed.
Scientists devote their whole lives to the study of sciences and phenomena, but they are often mistaken. I myself am an example of this - my height is 20 centimeters taller than my father! Genetics is not an easy science, scientists still have many discoveries. Most importantly, in addition to genetics, there are other growth factors, it is on them that you need to pay attention.
The most active growth phase of girls takes place between the ages of 10 and 15 years. During this period, it is necessary to create all the conditions for the girl to grow as much as possible.
Girls grow most actively in spring and summer. In autumn, growth also continues, but mostly in volumes, the body accumulates resources for the winter period. Therefore, it is in the spring and summer that special attention should be paid to nutrition, choosing those foods that promote growth. And still it is necessary to do simple exercises.
1. Balanced diet. Here we will not analyze the entire diet of the child, entire books have been written on this topic. You just need to know - proper nutrition is important throughout life, and at the age of 10-15 years in spring and summer, special attention should be paid to nutrition.
A child's height can be increased by 10 percent through nutrition alone. 10 percent is a lot! Even if the height of the mother and father is 160 centimeters each, the daughter can grow 176 centimeters due to the right products.
This is where growth hormone comes into play. In order for this hormone to be stimulated in the girl's body, she needs healthy protein foods and vitamins. In the diet of girls, cottage cheese, lean boiled meat, fish, crabs and other seafood should be present. Useful liver, little butter, milk, nuts, fresh herbs,. Do not forget about vegetables - grated carrots with olive oil are also a great choice for a growing girl.
2. Sweets are a favorite treat for most children. Only glucose inhibits growth hormone! Most of the sweets are made from dubious products. According to many scientists, sweets can harm not only teeth, skin, but also slow down growth. Therefore, do not accustom your child to sweets, cakes and buns. Let him eat berries, fruits and some honey. Then you will be grateful.
I didn’t buy ice cream, sweets and cakes as a child. Instead of sweets, they fed me various berries. This has had a positive impact. Has grown tall, and sweets are absolutely indifferent. A lot of girls and women can't resist confectionery, but I don't care.
You can develop bad habits at an early age, and then fight them all your life, or you can raise a child with good habits, then your girl will have a much better life.
3. Medicines. Some medications may slow growth. For example, a group of drugs called corticosteroids contribute to growth retardation. In general, all drugs containing hormones or affecting hormones can have a negative effect.
4. Home horizontal bar- a good helper not only for boys. To accelerate growth in spring and summer, the girl needs to periodically approach the horizontal bar during the day and just hang on it, for as long as possible until she gets tired. In addition to growth, the horizontal bar has a good effect on posture. When a girl hangs on a horizontal bar, the spine straightens. If the horizontal bar becomes a habit, like brushing your teeth and washing your face, it will really help you grow and be slim!
5. The sun and ultraviolet. A child can be brought up in different ways, some constantly take children to the beach and spend many hours there, other parents protect the girl from the sun. Scientists recommend a reasonable balance. A child should not play for hours on the beach, but sitting at home is not good either. Ultraviolet in small doses stimulates growth, and an excess of sunlight slows down growth and creates prerequisites for the appearance of age spots, moles and wrinkles in the near future.
6. The psychological state of the girl. The growth of the child depends on the state of the psyche and satisfaction with life. Scientists even use such a formulation - psychosocial short stature. If there are constant scandals in the family, the child sees all this, the production of growth hormone also decreases. Only here everything is much more complicated than with food. It is completely unrealistic to derive a formula for growth, development and happiness for a child from a problem family.
Different children from the same family may perceive reality in very different ways, but often they learn weaknesses and vices more easily. Therefore, set a good example, and not just explain in words how to live. The future of the child depends on us, because children often do not know what is best for them.
People often suffer from short stature, especially men. However, the problem can be helped, and without special financial costs, but only with competent efforts.
Having wondered how to increase a person's height at home, it is easy to establish the conditions under which this becomes possible.
You need to understand that the cause is often malnutrition, lack of exercise, sedentary or hard work, and not just heredity. Even small parents often have children of quite normal height.
In search of ways to increase height, a person discovers that these methods are conditionally divided into visual (that is, using some techniques, you can seem taller than you are) and real (using various exercises).
If a woman, it is easier to eliminate. Firstly, high-heeled shoes (but you can’t wear shoes with straps that fasten around the leg: this visually shortens tight trousers, high hair.
But the most important thing is the correct posture, because growth depends on the condition of the spine. If there is some stoop, you must certainly eliminate it - this will immediately add a few centimeters of growth.
If a man needs to increase his height, it is necessary, first of all, to tune in to the fact that the goal will certainly be achieved. Indeed, many people have managed to grow an average of ten centimeters, many - even more.
So, the main thing is posture. It is necessary to ensure that the back is even, so as not to slouch not only when walking, but also while sitting at the workplace. When walking, this is easy to check - the hands should be exactly on the sides, and not in front, as they move when tilted.
Deciding further how to increase a person's height at home , the menu should be changed. Be sure to eat good meat and dairy products, especially cottage cheese, rich in calcium: this is a building material for bones. Every day you need fruits and vegetables: in each of them there is a storehouse of vitamins, without which the body experiences discomfort. And in this state, he stops spending reserves on processes other than the most necessary to maintain life. Therefore, you need to eat raw grated carrots every day, but always with sour cream or vegetable oil - without fat, vitamin A is poorly absorbed.
You can also turn to special products for athletes who are tall - basketball players, runners, swimmers ... Be sure to take calcium. It can be bought at a pharmacy, or it can be prepared from the shell of chicken eggs: peel the shell from the internal films, grind to a powder state and take it three times a day, about a teaspoon, dissolving in water. Twenty minutes before a meal is better, so that calcium is absorbed in the process of digestion. By the way, in order to improve digestion itself, you need to drink a glass of any drink - pure water, juice, compote, tea about half an hour before a meal.
But not alcohol, because an instant burst of appetite is only stress. But at night a few sips of good red wine will be useful - red wine improves blood, actively producing red blood cells. The same applies to all red fruits and vegetables, especially red beets.
The next item on the program, how to increase a person’s height at home, will be the elimination of sleep problems. Since it is during sleep that cells divide, that is, the growth process takes place, care should be taken that the sleep is sound and calm.
If the day was difficult, there were stresses, it is imperative to sleep after such a day for at least six hours, and optimally - eight. There are various, including folk remedies for strengthening sleep, they need to be resorted to if interrupted, with heavy dreams.
It is imperative to sleep on a hard bed, best of all - on a wooden trestle bed so that the spine does not sag. If the preference for the sleeping position is on the side, you need to take such a pillow so that the head does not sag, but is at a level with the spine, that is, so that the body does not spend energy on supporting the head during sleep.
It is very important to start hardening - the body will feel that it is being taken care of and will get stronger.
The most important thing, as the final stage, which will give the desired result, is special exercises to increase growth.
The simplest, but most effective - pull-ups on the horizontal bar. You can make it yourself by fixing it either in or between the walls in the corridor.
Hang is considered the first and most important exercise for increasing height. You need to hang on the horizontal bar for as long as your hands can withstand. Optimally - 10-15 minutes each hang. Every day, several times a day, you need to do several approaches and hang until your arms weaken.
The second is pull-ups. Increase the number of pull-ups gradually. You should start with three to five pull-ups at a time, but do, if possible, five to six times a day. Over time, you need to try to push the bar apart so that pulling up requires more effort, which means it stretches the spine.
The third is hanging with legs raised. Take the horizontal bar so that the palms are turned to the face, pull yourself up to shoulder level and raise your legs at an angle of 90 degrees. Stay in this position for as long as possible. After a short rest, you need to repeat the exercise 2-3 more times.
In the same position, with legs raised, you need to turn your whole body to the sides, without jerking, smoothly, and try to keep your head in one position.
When the body is somewhat stronger, you can try hanging with tying a load to your legs. Let's say small sandbags. As you strengthen, you need to increase the weight and spread your arms on the horizontal bar.
You can also raise your legs, bending them at the knees so that they are at chest level.
Pull-ups on the bar should be interspersed with push-ups. They should also be built up gradually so that the muscles get used to the new rhythm, rebuild, tighten up and get stronger.
Another, repeatedly proven way to increase a person’s height at home is called high jumps. Having outlined a certain point for yourself, to which it is planned to reach with your hand, you need to jump so many times until the point is marked. Jumps start with a different push leg. When it will be easy to reach the point, the next, higher one is planned.
If it is possible to use a gymnastic wall, you can perform an exercise on the development of the lower part of the spine on it. Instead of a wall, various furniture can be adapted.
1. One (for example, right) leg is approximately on the 3-4th crossbar, hands hold on to the wall at shoulder level. Squat on the right leg, take the left leg as high as possible and further back. Each leg about 5-6 times.
2. Standing on the floor facing the wall, hands down, rise on toes, simultaneously raising your hands, through the sides, connect the hands of the back palm with the sides, stretch - inhale. Back - exhale.
3. Stand with both feet on the 3-4 crossbar of the wall, take it as high as possible with your hands, let your legs go. Hang for at least one minute.
4. Repeat exercise 2.
It is also necessary to do exercises for the press - such exercises well strengthen the muscles of the abdomen, chest and legs. It is also necessary to squat, and if possible, run. At first, small runs, 50 meters, will be enough, but after about a month you already need to run for about half an hour - at different paces, in order to strengthen the muscles of the legs and back. The next step is to make running more difficult. Relaxedly run up a hill or hillock, from where to run as quickly as possible. Repeat several times.
You constantly need to do inclinations, jumping in place, bridges, splits, swinging arms and legs, stretching rubber bands or an expander: one end is fixed on the leg - pull the other as high as possible ... And also, when the body gets stronger, start hanging on the horizontal bar down head.
Active sports games with a ball, running and swimming are very conducive to growth.
All children want to grow up quickly. Staying small is something out of scary tales like "Little Muck" or "Dwarf Nose" for example. True, a good wizard appears in fairy tales, and everything ends happily. But it happens that a good wizard appears in life - an endocrinologist, and then the dwarf begins to grow and turns into a beautiful young man.
What affects the growth of a child? First, of course, heredity. If mom and dad are short, it's hard to expect their daughter to have the height of a fashion model. In addition to heredity, growth determines many other things: nutrition, daily routine, and even the psychological atmosphere in the family.
The child should eat a lot of dairy products, as they contain calcium - a building material for a growing body. Every day you need to give the baby vegetables and fruits, because he needs vitamins. Especially useful carrots containing beta-carotene. In order for this microelement to be better absorbed, raw carrots must be rubbed and seasoned with sour cream or butter. Protein products - meat, fish - are also necessary for normal growth. If the child is thin, eats sluggishly, it is useful for him to give caviar (of course, in the absence of food allergies).
Those children who spend a lot of time outdoors, play outdoor games, and go in for sports grow better. By the way, if you want your child to be taller, when you choose a sports section, give preference not to power sports, but to basketball, volleyball, tennis.
Sleep plays a special role, it is not in vain that they say that children grow in their sleep: 70% of the growth hormone - somatotropin - is produced at night. If you put your baby to bed late, he sleeps restlessly, wakes up often, the production of growth hormone is disrupted.
How to ensure that the baby falls asleep early and sleeps soundly? It will be necessary for a while to subordinate the way of the whole family to the interests of the child. Turn off the TV early and see the guests out. In the evening, play only calm games with your baby, tell a story before going to bed, read or sing a lullaby. You can listen to relaxing music together.
Very important for the growth of the child and the general atmosphere in the family. There is such a thing - psycho-emotional short stature. It occurs in children not only in dysfunctional families. You can feed a child well, dress him, buy him excellent toys and at the same time not really love him, but pay off with expensive gifts to make amends for his guilt.
When a child lacks true love, warmth, his growth slows down. Recently, psychologists have calculated that in order for a family to have a favorable psycho-emotional atmosphere, it is necessary to hug and kiss loved ones at least eight times a day.
When to sound the alarm
The child grows fastest in the first year: its height increases by about 25 cm. Then the rate decreases: in the second year, the baby grows by 8–12 cm, then by 4–6 cm annually.
If in the third year of life the child has grown by less than 4 cm, it is necessary to show it to the endocrinologist. Sometimes parents do not pay attention to the fact that their baby is lagging behind their peers in growth, and they realize only in adolescence, when it is already difficult to fix anything. If they turned to specialists in time, they would help the child grow up.
Fortunately, most short children have what is known as constitutional stunting. It turns out that their parents grew up in much the same way: for a long time they went to the closing lessons in physical education, and then suddenly they waved and found themselves in the top five. These are boys and girls with late puberty. They do not need any treatment, they will catch up, and even surpass their peers by the age of 16-18.
But in some cases, a special examination - carried out only in a hospital - reveals a deficiency of growth hormone (GH) in the body. GH is produced by the pituitary gland under the control of the structures of the hypothalamus. Its deficiency may be genetically determined or associated with disorders in the endocrine system. Previously, the fate of such children was a foregone conclusion, they were doomed to dwarf growth: the boy did not grow above 140 cm, and the girl - 130 cm. Today they can be helped.
magic drops
These children need treatment with growth hormone. GH, which is synthesized by a genetic engineering method, is identical to natural, has virtually no side effects. Only a specialist after an examination can prescribe growth hormone. The treatment lasts for several years, until the growth zones are closed (this is determined using an x-ray of the hands) and the growth effect stops. GH is administered daily using a special syringe pen, the device of which allows you not to lose a single drop of the precious drug.
GH deficiency is often combined with another endocrine pathology: dysfunction of the thyroid gland, adrenal glands, gonads, so treatment should be carried out under the constant supervision of an endocrinologist.
GH preparations are very expensive, a course of treatment for a month costs a thousand dollars, but Russian children are treated with GH preparations free of charge. What are the results? During the first year of treatment, it is possible to achieve an increase in height by 8-12 cm, in the second - by 6-8, the third - by 4-6. In the first two years, the body is saturated with the hormone, then the growth rate becomes the same as in healthy children. The earlier treatment is started, the more effective it is.
Moscow endocrinologists have a patient whose height is now ninety-five meters, although without treatment he would not have grown above one and a half meters.
With family short stature, the effect of using GH preparations is lower than with growth hormone deficiency, and they need to be administered in larger quantities. In this case, you can increase your height by only 6-8 cm. If the height of the parents does not exceed 150-160 cm, the height of the children will be about the same.
Parents often ask doctors if the second child will grow poorly if the first one has a growth hormone deficiency? No, the second one can be born absolutely healthy, but before planning a pregnancy, you need to contact a medical genetic consultation.
By the way
To determine the approximate height of a child when he becomes an adult, you need to add the height of the mother and the height of the father, divide the resulting amount by two, and then add 6.5 centimeters for a boy or subtract the same amount if we are talking about a girl.
Our reference
Muscovites can be examined for growth retardation at the Endocrinological Dispensary, tel. (499) 246-27-66, residents of other cities - in the Department of Pediatric Endocrinology of the Endocrinological Research Center of the Russian Academy of Medical Sciences, tel. (495) 124-02-66.
