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How To Increase Your Height Naturally and Fast

The increase in your age does not necessarily mean that your  is increasing. There comes a point where you stop growing, hence it is better to take measures to try and increase your  when you can.

Here is a simple list of ways to increase height naturally. The suggested ways and means are simple to practice. You need to be clear in your mission first, the rest will follow.

Lifestyle To Increase Height Naturally

1. Adequate Sunlight

Don’t shy away from sunlight thinking it will cause suntan. Sunlight is the natural and the best source of vitamin D which is a key nutrient for overall growth, and this includes maximum height as well.

Increase Height Naturally with Sunlight

If your body doesn’t get the required amount of Vitamin D, you can then land up with weak bones and less height. In order to ensure, you get the maximum amount of sunlight, and this vitamin, try and spend 20 to 30 minutes daily in the sunlight. Your bones will be happy, and so would you.

In order to avoid suntan, try and go out in the sun during the early morning, and/ or evening hours. This will give your body a sufficient amount of vitamin D, and minimal exposure to the harmful ultraviolet rays.

Apart from sunlight, other sources of vitamin D include milk, cheese, eggs, oily fish, and fortified foods. Try and include these in your diet and you will be good to go.

2. Good Posture

Bend not, as that can affect your posture. Remember, a good posture is vital in the development of your height. And what makes a good posture? It is when the head and neck are aligned without any bending or slouching.

Increase Height Naturally with good Body Posture

When your posture is good, it will straighten out your spine, relax your muscles and improve your height. Whereas, if you maintain a bad posture, it can lead to your spinal cord bend, which will, in turn, suppress your normal height.

So, make sure, you sit straight on a chair and keep your shoulders straight and chin high. Keep your body straight when you stand or walk.

How to Increase Height naturally with a Good Posture

3. Proper Sleep

Yes, you like to be all over the place, but you should not be sleep deficient. Proper rest and sleep are equally needed, as much a day full of activity.

As far as the basic requirement of sleep hours goes, growing children and teenagers need at least 8-11 hours of proper and adequate sleep every night so as to reach their maximum height. And a good sleeping environment is an equal must. Try and stay away from disturbing noises, and strong and disturbing lights.

Increase Height Naturally by Sleeping for hours

When you rest, the body grows and regenerates tissues. In fact, the Human Growth Hormone (HGH) responsible for increasing height is produced naturally in the body when you have a sound and deep sleep.

Here are some additional tips which when followed will ensure a good sleep. Drink one cup of chamomile tea before going off to sleep. Alternatively, you can take a warm water bath before going to bed. This will enhance the quality of your sleep.


How to Increase Height with Proper Sleep and rest

4. Avoid Growth Inhibitors

Smoking or drinking are not growth boosters, but growth inhibitors. They are the prime reason behind stunted growth. So they should be avoided at all costs.

When you are high on narcotics or antibiotics, then also you are inviting growth inhibitors that stunt the body’s overall growth ratio.

5. Exercises To Increase Height Naturally

When you are spending long hours in front of your computer, then you are not only causing stress to your eyes, you could be hampering natural ways to increase your height. Follow these exercises, to amp up your height.

Increase Height Naturally with Exercises


a. Bar Hanging

Hanging on a vertical bar is a good way to combat a shorter appearances. This makes the weight of the lower torso stretch the spine and decrease the pull on the vertebras. As a result, it could increase the height by 1 to 2 inches, but not instantly.


b. Wall Stretch

In this exercise, you need to stand against a wall and reach your hands as high as possible. While you are doing this, get onto your tiptoes. Try to keep your spine flat against the wall.

Increase Height naturally for women

c. Hopping With One Leg

So simple it is that you can do this exercise anywhere and anytime. You just need to hop on your left leg – do it eight times while your hands are pointing towards the sky. Now hop on your right leg in the same way.


d. Forward Bend

This is a widely followed exercise to increase height. Stand straight with your legs kept wide apart. Raise your hands up straight, then bend down and touch the floor with your hands. Make sure your knees are not bent. Now get back to the original position.


e. Leg Kick

Not only is this a defensive move, but it is also a good way to increase height. In order to do this, stand firmly on the ground. Ensure that your feet are placed slightly apart from each other. Gather your energy and kick out without moving your thighs.

How to Increase Height with Leg Kick

6. Foods To Increase Height Naturally

No junk food, please. Here are some time-tested foods that stimulate height.

Increase Height Naturally by Food

a. Ashwagandha

Also known as Indian ginseng, Ashwagandha, according to the field of Ayurveda, helps increase height. You must be wondering how it is possible. There are various minerals in Ashwagandha which broaden the bone skeleton and its density.

This, in turn, increases your height. But don’t you worry bothering about where to get Ashwagandha from. It is readily available in stores selling herbal/Ayurvedic products.
In order to go about making this remedy, mix 2 tbsp of ashwagandha powder in a glass containing cow’s milk which should be lukewarm to warm.

Now add sugar or jaggery to it, as per your taste, and mix it well. Every night before you go to sleep, drink this concoction. But remember to drink it for minimum 45 days if you want to increase your height.

b. Milk

Our ancestors were not wrong on stressing upon drinking milk when we were kids. Doodh doodh is a wonderful doodh because it is rich in calcium, a vital nutrient that helps in bone, and the overall growth. Calcium, incidentally, is also a height booster. Apart from calcium, milk is rich in vitamin A and proteins which are important in the overall development of the body, and this includes height as well.

So, when an increase in height is on your agenda, then drink milk religiously, to the tune of 2-3 glasses of milk on a daily basis. You can also have dairy foods like cheese, cottage cheese (paneer), yogurt, and cream. Drink milk aplenty and find your height go up in the height measurement chart.

c. Balanced Diet

Scientific studies have shown that lack of proper diet and nutrients is one of the primary causes of people falling short in height. And proper nutrition can be obtained once you have stocked your body with essential nutrients like zinc, manganese, vitamin C, protein, potassium, calcium, and phosphorus. These provide you with the much-needed stimulus for increasing height.

d. Plenty Of Water

There is a difference between cold drinks and water. While the former quench your summer thirst and is a social drink to enjoy with friends and family members, water is that essential which your body needs night and day.

Water has the ability to flush out harmful toxins from your body, and aid in the digestion process. And yes, water helps in improving your metabolism rate, which will have a direct impact on your height.

For purpose of overall health, drink a minimum of 8 glasses of water daily. Not just drink water, but supplement your water intake by consuming water-based fruits and vegetables like cucumbers and watermelon.

e. Eggs

The list of foods that help in height gain is incomplete without the mention of eggs. Eggs are a powerhouse of vitamin D, calcium, Vitamin B2 or Riboflavin. All these help in the building up of strong bones and a healthy body.

If you want to skip the fats, then just eat the white albumin, which has 100% protein. All in all, try and consume 3 to 6 egg whites on a daily basis.

7. Yoga To Increase Height Naturally

Yoga helps increase your height naturally. There is a certain set of yoga exercises that help in the release of growth-inducing hormones in the body. And yoga also helps release stress which is a source of tension in the back muscles. This, in turn, facilitates maximum growth.

Increase Height Naturally by Yoga


a. Surya Namaskar

‘Surya Namaskar’ is the best example of yoga pose which increases height.

How to Increase Height with suryanamaskar

b. Tadasana

This yoga exercise needs you to stretch your body muscles from head to toe. In doing so, it helps in the production of the growth hormone.


c. Vriksh Asana

Call it a tree pose, this yoga helps in increasing your height naturally. Stand on one leg and while folding the other, place it on the other thigh. This helps in strengthening of the leg muscles. When you flex your neck upwards, the pituitary gland which is the main organ behind producing the growth hormone gets suitably activated.

How to Increase Height Vriksh Asana

d. Sarvang Asana and Headstand

Both the poses involve inversion against gravity. This puts direct pressure on the pituitary gland, thereby boosting your height.

How to Increase Height With Sarvang Asana and Headstand

e. Ustra Asana

This particular Asana is called the Camel Pose and involves the backward bending of the neck, a process that triggers the pituitary gland. A word of caution – those of you who are suffering from back injuries or have fluctuating blood pressure should avoid this pose.

How to Increase Height With Ustra Asana

d. Paschimotan Asana

In this height increasing pose, you will be exerting on the back thigh muscles, and also the neck region. Those of you suffering from slip disc should avoid doing it.

If you have any questions, comment below, and don’t forget to share this post using the share buttons below.


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